We've lived for 50 years or more. let's embrace the next 50 in healthy ways
Quit smoking
My mother passed away at 85. She had lung cancer that metastasized to her brain. In the end, it was the brain tumour that took her life, not the lung cancer. Up until that time, her blood work was normal. Her lung capacity was 97%, but here balance was a bit off and her legs would give out. After a frightening episode, I took her to the emergency in April 2020, and they took MRI, etc, and discovered the tumor and cancer then. She passed away three-and-a-half months later. She quit smoking 30 years prior. It’s the years of smoking and being around smoke that hurt her. It’s never really too late to stop smoking and enjoy smoke-free years.
Three ways to quit
- Ask for help. It's hard to do it alone. Find a support group.
- Seek advice of doctor. There are things like NRT (Nicotine Replacement Therapy and Cognitive-Behaviour Therapy as well as meds that might help.
- Recognize the situations, emotions, or activities that trigger the urge to smoke. Develop strategies to cope with these triggers without relying on cigarettes.
Slow your drinking
Alcohol abuse strongly correlates with smoking according to a Harvard study, but plenty of other research shows that even by itself, it is one of the most powerful predictors of winding up sad-sick. If you think you have a drinking problem (or there’s history of it in your family), see help right away. Don’t prolong it.
Slowing down or quitting alcohol consumption all together can be very challenging, but critical if you want a healthier lifestyle.
Effective way to slow down
- Establish clear limits, such as the number of drinks per day or week, and stick to them.
- Seek support groups and therapy.
- Identify healthier ways to cope with stress, anxiety, and other emotional triggers that may lead to drinking.
Maintain a healthy body weight
Eating a healthy diet with lots of vegetables, fruit, protein, and healthy fats, while avoiding intense restrictions and yo-yo diets can be challenging but is crucial for strong bones, muscles, and mental health. Prepping for the week to meet your nutritional needs can help avoid impulsive eating, allowing for the occasional indulgence without guilt.
@SilverSneakers does a good job of describing the ideal diet in this short YouTube video
Five ways to get your daily nurtrients
- Mix up your food - go for a variety of color
- Eat veggies, whole grains, lean proteins, fruits with "berry" on the end, healthy fats and dairy/diary alternatives
- Take supplements, if needed, stay hydrated, mindful eating - watch portions.
Prioritize movement in your life everyday
If you do nothing else, the single best, [arguably] time-tested way to get your exercise in is to walk daily. But there are many other activities you can do. Did anyone say, sex? Why the heck not if you’re healthy and willing. You’re not dead yet!
Best ways to get exercise
- Besides walking, try swimming or aqua fitness
- Yoga, Tai Chi
- Resistance training with bands or light weights and chair exercise
Keep learning
Ways to Keep Learning
- Visit your community centre or library
- Take a clas in person or onine at a college or university
- Take a fun cooking, craft or photography class. Anything you enjoy.
Other articles or resources that may be of interest
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