A Modern Guide To Good Health Into Your Golden Years! Featuring expert advice on Nutrition, Fitness, Lifestyle, Leisure, and Social Wellness for retired adults
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By following the link below, you can purchase one of these amazing works of art created by: Joe Carson.
The pieces come in various items, themes, and new designs that will be featured regularly.
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One of the most rewarding aspects of my job is providing clients with reliable answers to their questions by delving into scientific research and analyzing studies.
Whether it’s about finding healthier alternatives to favorite sweet treats, improving performance in sports, or relieving joint pain, my mission is to offer evidence-based information and practical solutions that you can implement.
In this article, I aim to address recent inquiries that I believe will be interesting and beneficial to all readers. However, if you have any questions or need further information after reading this, please don’t hesitate to contact me. I’m always here to help!
QUESTION: “I see conflicting reports on TV about coffee and caffeine. Some say it’s OK, others say it’s good to have daily, and some say it’s unhealthy. What is the truth?”
ANSWER: Numerous independent studies have consistently shown that consuming caffeine in small amounts can have positive effects. Caffeine enhances mental awareness, improves metabolic function and energy levels, reduces perceived exertion during exercise, and enhances overall performance. It is generally considered safe when consumed in moderation.
However, it’s important to note that excessive caffeine intake, surpassing 300mg daily, can lead to unpleasant side effects such as jitters, headaches, heart palpitations, nervousness or anxiety, and fatigue. Regular and high-volume caffeine consumption can also lead to addiction and result in withdrawal symptoms when stopped abruptly.
QUESTION: “My doctor recommends increasing my calcium intake to improve bone density. Should I take the supplement form or eat more dairy?”
ANSWER: Whenever possible, obtaining essential nutrients through a balanced diet is advisable rather than relying solely on supplements. This is particularly relevant for vitamins and minerals like calcium, as they often require other compounds, such as vitamin D-3, for optimal absorption and utilization by the body.
A well-balanced meal that includes a variety of colorful fruits and vegetables is an excellent source of high-quality essential nutrients. While calcium-rich dairy products are a traditional option, other healthy foods provide ample calcium.
These include broccoli, kale, collard greens, oysters, shrimp, salmon, clams, and fortified foods like cereals.
QUESTION: “I’m not much of a meat eater but I need more protein. Would taking shakes or powders be enough?”
ANSWER: Numerous protein supplements are available on the market, and their effectiveness can vary. It’s important to understand what you’re taking and why, as this knowledge can help you make informed decisions, save money (protein supplements can be quite pricey), and avoid potential digestive issues associated with certain formulations.
Opting for a high-quality whey protein blend, such as one that combines whey protein isolate, concentrate, and hydro isolate, can be beneficial. This blend provides fast and medium-digesting protein forms your body can efficiently utilize.
Incorporating such a protein shake into your daily routine, either as a snack or a meal replacement, can be acceptable. However, it is crucial not to replace natural food sources with supplements completely.
*SIDENOTE: If you prefer non-meat protein sources, options like quinoa, beans, lentils, nuts and seeds, tofu, and Greek yogurt are excellent alternatives.
QUESTION: “Is there any truth to the reports that diet can prevent serious illnesses like Covid-19?”
ANSWER: Yes! It is important to note that the following answer is not medical advice, and any concerns or symptoms related to illnesses should be discussed with your healthcare provider.
As reported by Harvard Health, recent studies indicate that individuals who consume a diet rich in fresh fruits and vegetables have a 10% lower risk of developing symptomatic Covid-19 and related diseases.
Furthermore, the data reflects a 41% lower rate of developing severe illness within this same group.
The key lies in reducing inflammatory markers through an antioxidant-rich diet. Elevated levels of inflammation have been shown to impact immune response and prolong recovery from illness negatively.
Focusing your diet around foods high in antioxidants, such as blueberries, raspberries, pomegranates, broccoli, spinach, carrots, potatoes, red bell peppers, kale, squash, beets, and cabbage, can significantly improve your immune system and provide substantial health benefits for all your body’s primary systems.
I have addressed several questions here and would be delighted to share more answers in future installments.
Additionally, I encourage you to explore the Twenty-First Century Aging catalog for additional articles on nutrition, as there are now over 100 informative pieces to choose from!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
Unfortunately, at some point, we may find ourselves going about our daily activities one moment and suddenly ending up in a compromised horizontal position the next.
These unexpected falls can lead to embarrassment, pain, injury, and, in some cases, life-altering consequences.
The causes of these moments of instability can vary. They may result from falls during athletics or sports activities, failure to navigate obstacles in our path, poor eyesight, low-light situations, or declining strength and motor skills associated with inactivity.
But why do these events become more frequent as we age? And can we do anything proactively to retain or improve our sense of balance?
To understand this, let’s look at the systems involved in balance.
Our bodies rely on three main mechanisms for gathering information and relaying it to the brain.
These are the vestibular system, the ocular system (eyes), and the proprioceptive system.
The vestibular system acts like a gyroscope, providing rapid feedback to the brain about body positioning and movement velocities.
The ocular system communicates what is happening around us through visual feedback.
And the proprioceptive system sends feedback to the brain regarding the placement of our extremities, posture, alignment, and environmental factors such as slipperiness or temperature.
As our bodies age, various factors can impact the efficiency and effectiveness of these systems. Visual degeneration, hearing loss, muscle loss (sarcopenia), orthopedic disorders, and other issues can compromise our sense of balance and increase the risk of falls.
However, there are proactive measures we can take, even as we age, to manage factors that adversely affect our sense of balance.
Why is proactively managing movement balance important?
According to the U.S. Centers for Disease Control and Prevention:
Prime risk factors:
For many retirees, falls often stem from sedentary lifestyles that lack regular strength-based exercise, aversions to movement-based activities, and the misconception that significant functional decline is a normal part of aging.
This combination leads to joint destabilization, reduced skeletal support, diminished work capacity, compromised posture, difficulties walking with a steady gait, navigating uneven surfaces, and reacting quickly to instability. Consequently, there is a significant decline in movement balance and an elevated risk of falling.
How to minimize your risk:
The good news is that statistically, 90% of falls are preventable! Numerous studies have shown that regular strength-based exercise, a physically active lifestyle, and participation in mind-body activities like yoga and tai-chi can significantly reduce fall risk while enabling an enjoyable, active lifestyle well into advanced age.
What makes this approach so effective?
Exercise positively impacts all the systems involved in balance regulation.
The key is to remember that “to be good at moving, you have to move.”
Regular strength exercise improves movement mechanics, posture, strength, power, proprioceptivity (body awareness), and mechanical awareness.
Mind-body exercises such as yoga and tai-chi enhance proprioceptivity, postural awareness, gross motor skills, and hand-eye coordination.
These exercises don’t have to be incredibly intense or difficult to be effective; they must be done correctly and consistently.
So remember, STAND STRONG, STAND TALL, and DON’T FALL!
Taking proactive steps to improve your sense of balance can significantly impact your overall well-being, quality of life, and prevent painful/preventable/costly incidents.
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
Sometimes, the most accessible fruits at the base of a tree also happen to be the most delicious!
There’s something inherently satisfying about that apple, orange, or pink grapefruit that you can simply pluck and savor with minimal effort.
In line with this notion, there are moments when we yearn for things to be easy, streamlined, and straightforward. It’s an instinct rooted in our primal desire to conserve energy.
However, as we age, this inclination can lose its context. Instead of aiding our survival, the quest for energy preservation can accelerate the decline of our physical resources.
Here’s something nobody wants to think about, but everyone should be aware of: For the majority of retired adults (as indicated by the statistics below), maintaining physical well-being is often seen as anything but easy or simple. Consequently, this mindset can discourage individuals from leading an active lifestyle and deter them from exercising.
Regrettably, these choices result in numerous preventable health issues, orthopedic problems, reduced mobility, an increased risk of falls, and a diminished quality of life as we age.
Let’s look at the numbers. According to the National Institutes of Health, only 26.1% of adults in retirement age engage in regular physical activity, participating in light to moderate exercise 3-5 times per week.
Merely 8.2% of retired adults meet the standard criteria for good health in aerobic and strength conditioning. Furthermore, over 40% of Americans aged 51 and older are clinically overweight.
But why? Many individuals state that they dislike exercise, have no interest in it, or believe that they have surpassed the point where exercise can provide any benefit.
The same thought process often extends to eating habits and nutrition. Many individuals firmly assert that they have eaten a certain way for most of their lives and believe they have earned the right to eat whatever they want, whenever they want, and in any quantity they desire.
Now for the GOOD NEWS!
Even for those with such beliefs, all hope is not lost when making significant strides toward good health. Some low-hanging fruits—sweet, juicy, and easily within reach—can provide many of the same benefits as regular exercise without setting foot in a gym!
Intrigued? Then grab your metaphorical basket, and let’s harvest these options:
This list is not exhaustive, so think of activities you enjoy in your own world and add them to the mix! The ideas presented here are intended to inspire you to find reasons to move a central aspect of your lifestyle.
While structured workouts may be the most efficient way to achieve fitness goals, the options listed above offer a simple means to get moving and enjoy the quality of life you deserve—BECAUSE YOU CAN!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
This article was inspired by a close friend of mine named Dorothy, a very high-functioning and active retiree until an afternoon game of Pickleball would change everything forever!
Pickleball, a game that combines elements of tennis, badminton, and ping pong, has been gaining popularity among seniors worldwide.
This low-impact sport uniquely blends physical activity, social interaction, and fun. In this blog post, we will explore the game of pickleball and delve into the risks and benefits it offers specifically for seniors. So, grab your paddle and get ready to discover why pickleball is a hit among older adults!
The Basics of Pickleball:
Pickleball is played on a smaller court than traditional tennis, making it easier for seniors to navigate and enjoy. It involves hitting a perforated plastic ball over a net using solid paddles. The game can be played in singles or doubles format, allowing seniors to participate regardless of their fitness level or mobility.
Benefits of Pickleball for Seniors:
Risks and Precautions:
While pickleball is generally a safe and enjoyable sport for seniors, it’s important to understand that participation can also come with serious risks without proper preparation:
Pickleball has emerged as a fantastic sport for seniors, offering a range of physical, mental, and social benefits. Its low-impact nature, coupled with the enjoyment of competition and camaraderie, makes it an ideal activity for older adults seeking to maintain an active and fulfilling lifestyle.
By embracing pickleball, seniors can experience the thrill of the game while enhancing their overall health and well-being. So, grab your paddle, find a local pickleball court, and join in the fun—it’s never too late to start enjoying the benefits of this exciting sport!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
It happens to us all, typically about mid-afternoon or right before bedtime—the desire to satisfy an emerging belly growl kicks in. Usually, this urge is accompanied by a craving to satisfy and urge for sweet, salty, crunchy, or a combination of the above.
There is just something satisfying about the mouthfeel of our favorite foods! But does this impulse to eat between meals serve a need or a want? Is there any benefit to snacking? Are those who regularly snack healthier or heavier than those who do not?
This article explores these questions from a nutritionist’s perspective and sheds light on the art of snacking for a healthier lifestyle.
Understanding Caloric Balance:
To answer these questions, it’s essential to understand that caloric balance (energy in vs. energy out) is more of a collective process than a function of timing when maintaining good health.
For example, a healthy 75-year-old man may need 1,800 calories daily to meet his body’s energy needs. If he prefers the traditional three-square-meals-a-day approach, each meal must be approximately 600 calories to provide this energy balance.
On the other hand, a healthy 68-year-old woman with the same daily energy needs may prefer three small-light meals and a snack in the afternoon, with each meal being around 400 calories and the snack about 200 calories.
Despite the difference in meal frequency and timing, the daily sum for both scenarios remains the same.
The Role of Portion Sizes and Food Quality:
The key to beneficial snacking lies in being mindful of portion sizes and emphasizing food quality. Problematic snacking occurs when portion sizes drive total energy intake past total energy expenditure for the day.
Many common snack foods make it easy to exceed this balance due to their convenience, high caloric values, and ability to increase cravings. However, healthy options can be equally satisfying while addressing those cravings without tipping the scale in the wrong direction.
Healthy Snacking Choices:
To guide what healthy snacking should look like, here’s a list of options that cover a full spectrum of preferences and tastes:
4oz roasted almonds (no salt) & apple
4oz shelled walnuts & strawberries
5oz pistachios (no salt) & honeydew melon
Sunflower seeds & fresh mango/papaya
Cherry tomatoes & spicy roasted chicken chunks
Peel & eat shrimp with cilantro & lime
Cold chicken or turkey breast slices & carrot sticks
Hard-boiled egg with fresh pomegranate chunks
Lump crab meat with mango salsa
Albacore tuna salad with celery sticks
Mixed fruit & nut salad
Mixed unsalted nuts with raisins
Roasted Chickpeas with curry seasoning
Sea salt roasted Kale chips
Edamame
Peel & eat shrimp with a fresh citrus spritz
Mixed fresh veggies with homemade hummus
Exceptions and Considerations:
In some scenarios, snacking becomes more of a necessity over a preference. Individuals with digestive procedures limiting meal capacity, those with irregular blood sugar (diabetes), athletes, or individuals with physically demanding jobs may require snacks to maintain their energy levels.
However, the principles of portion control and food quality remain crucial even in these situations.
Tips for Healthy Snacking:
To keep your snack choices healthy and beneficial sources of energy, here are a few tips to remember:
Snacking, when done mindfully and with attention to portion sizes and food quality, can be a beneficial addition to a healthy lifestyle.
By avoiding high-calorie, unhealthy snack options and opting for nutritious choices that satisfy cravings, you can enjoy the pleasures of snacking without compromising your overall well-being.
Remember, balance and wellness go hand in hand, so embrace the art of snacking and savor the most wonderful quality of life imaginable—because you can!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
Nestled in the breathtaking landscape of Arizona’s Mohave County, Lake Havasu stands as a testament to the harmonious fusion of history and natural beauty.
Renowned for its stunning vistas and outdoor recreational opportunities, this desert oasis holds a fascinating secret: the iconic London Bridge. Join me as we embark on a journey through time and explore the rich history of Lake Havasu and the bridge that has become its hallmark.
History Unveiled: The story begins in the mid-1960s when entrepreneur Robert P. McCulloch, founder of the McCulloch Oil Corporation, acquired the London Bridge. Yes, you read that correctly – the very bridge that once spanned the River Thames in London, England.
McCulloch’s vision was to transport this historic structure to the desert landscape of Lake Havasu, creating a one-of-a-kind attraction.
Originally constructed in the 1830s, the London Bridge served as a vital transportation artery connecting the bustling heart of London. Its impressive granite blocks witnessed centuries of history, from the Victorian era to World War II bombings. However, as the bridge approached its centennial anniversary, it became apparent that it could no longer handle modern traffic demands.
McCulloch saw an opportunity to give this architectural gem a new lease on life and a fresh purpose. He carefully dismantled the bridge, stone by stone, numbered each piece, and shipped them to Lake Havasu for reassembly. With meticulous precision, the London Bridge was reconstructed over a reinforced concrete framework, spanning the shimmering waters of Lake Havasu. In 1971, the bridge was officially dedicated, forever linking Lake Havasu to its British roots.
A Delight for the Senses: Today, Lake Havasu and the London Bridge offer visitors an array of captivating experiences!
Whether you’re a history enthusiast, nature lover, or adventure seeker, there is something for everyone in this captivating destination.
Lake Havasu, with its rich history and picturesque setting, invites visitors to embrace a diverse range of activities. Whether you prefer leisurely walks across the London Bridge, basking in the sun on sandy beaches, or immersing yourself in the natural wonders that surround the lake, this destination promises unforgettable experiences.
As the sun sets over the tranquil waters, casting a golden hue upon the bridge and the surrounding landscape, you’ll understand why Lake Havasu has become a cherished gem in the heart of the desert.
So, embark on your own adventure, and let the history and beauty of Lake Havasu captivate your senses!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
Through my experience in coaching numerous individuals on their journeys to better health, fitness, and wellness, one recurring perception I’ve encountered is the belief that healthy food lacks the deliciousness of more indulgent alternatives.
While everyone has their own culinary preferences, I’m here to tell you that with a little education and creativity, healthy foods can be absolutely flavorful, satisfying, and cost-effective to prepare.
Today, I want to expand on this topic by sharing an extensive list of herbs and spices that not only add enjoyable flavors to our favorite dishes but also contribute to our overall well-being.
In addition to the aforementioned herbs and spices, there are several others that also offer a dual benefit in terms of flavor and health:
Ginger, Cayenne, Peppermint, Oregano, Basil, Thyme, Parsley, Chamomile, Dill, and Cilantro.
While this list is not exhaustive, I encourage you to find inspiration in these examples and conduct further research on your own, while seeking to expand your “culinary horizons!”
Discovering and harnessing the power of herbs and spices will help you transform your healthy foods into enjoyable and delicious culinary creations. Embrace the variety and flavors they offer, and make your wellness journey a flavorful and satisfying one!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
Contrary to the “old-school” approach to aging, it is entirely possible to continue doing the things you love, maintain independence, and preserve your wealth through proactive health management.
By consciously making decisions about your lifestyle, aspirations, and long-term viability, you can achieve a fulfilling and vibrant retirement experience – REGARDLESS OF AGE!
As the human body ages, certain resources such as strength, energy, balance, posture, agility, and flexibility tend to decline. However, with a proactive approach that includes functional exercises, you can effectively manage the aging process and mitigate its adverse effects on your well-being.
The Impact of Aging on Physical Abilities: Diminishing physical resources can have a negative impact on athletic performance, increase fall risk, and lead to orthopedic and mobility issues. It’s important to recognize that aging is not a disease process, and proactive management of your health can significantly influence your well-being as you age.
Similar to practicing a musical instrument, maintaining movement-based resources requires consistent practice.
The Importance of Quality Exercise Programs: Effective exercise programs for older adults are not solely about quantity but rather about quality. High intensity doesn’t always guarantee high results.
While exercise classes may appear socially appealing, they may not be the best starting point for a new fitness journey. Each individual has unique exercise needs, and working with a professional who can provide personalized and quality programming ensures both safety and long-term knowledge retention.
Key Elements of a Fitness Program for Functional Aging: A comprehensive fitness program designed for functional aging should include the following elements:
Benefits of a Comprehensive Program: By implementing these six elements into your fitness routine, you can improve various resources associated with aging. Additionally, immune function, brain function, metabolic function, endocrine function, and the likelihood of developing preventable diseases or orthopedic issues can significantly improve. This comprehensive approach provides a solid foundation for making the most of your retirement experience and avoiding a mere existence in retirement.
Through proactive health management, including a tailored exercise program, you can continue enjoying the activities you love, maintain your independence, and preserve your wealth well into your later years.
By focusing on quality rather than quantity, incorporating the key elements outlined above, and consistently practicing safe and effective exercises, you can optimize your physical and overall well-being.
Embrace the opportunity to age gracefully and proactively, leading a fulfilling and enriched retirement journey!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
Lower back pain is a common orthopedic issue that affects many older adults, hindering daily tasks and limiting an active lifestyle. While there are various causes for chronic back pain, incorporating simple exercises and flexibility routines can alleviate discomfort, prevent further disc deterioration, and enhance spinal stability.
This illustration demonstrates how common muscle imbalances (and under-development) can contribute to distorted posture and by association chronic lower back pain.
By focusing on strengthening the muscles that support the torso and promote proper alignment, individuals can reduce stress on compromised discs and improve overall back health.
The Importance of Core Strengthening: Building strong muscles that support the spine is crucial for managing lower back pain. Contrary to popular belief, traditional exercises like sit-ups, crunches, and leg lifts can exacerbate the issue by forcing the lumbar spine into extension and increasing disc compression.
Instead, incorporating exercises such as planks, bridges, anti-rotational cable exercises, free-form exercises, and TRX movements can provide effective support and stability for the spine.
Addressing Muscle Imbalances: In addition to core strengthening, it’s essential to address muscle imbalances in the lower back region. Tight muscles like the iliopsoas/hip flexors, piriformis, and hamstrings can contribute to back problems. Imbalances in these muscles may also lead to issues in the knees and poor posture.
By focusing on dynamic flexibility exercises like squats, lunges, hip hinges, and bridges, individuals can improve the range of motion and performance of these muscles. This approach not only enhances flexibility but also reduces the risk of falls and other orthopedic problems later in life.
The Limitations of Static Stretching: While stretching is commonly associated with relieving muscle tension, static stretching alone is not the most efficient method for promoting flexibility. In fact, static stretching can sometimes cause muscle tissue injuries instead of lengthening them.
The most effective approach to enhance muscle elasticity is to incorporate full-range contractile cycles through exercises. By consistently engaging muscles in a dynamic manner, individuals can achieve better flexibility and overall muscular performance.
Understanding the underlying causes of lower back pain and adopting appropriate strategies can help individuals find relief and improve mobility. Emphasizing core strengthening exercises that promote spinal support and stability, as well as addressing muscle imbalances through dynamic flexibility exercises, can significantly reduce discomfort and mitigate further orthopedic issues.
By prioritizing these exercises consistently, individuals can maintain a higher quality of life, prevent falls, and enjoy better overall physical well-being.
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
