May-June 2025: Getting Ready for Summer

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Like a bear coming out of hibernation, leaving Winter behind creates a new mindset. We start thinking about dusting off our outdoors gear and looking for lighter clothing. We may even think about getting rid of some unwanted inches off our waists.

TURNING THE TIDE

We moved much less during the cold months. It was unfriendly outdoors. It was far more comfortable staying inside a warm and welcoming home. The purpose of this bulletin is to kick-start a renewed struggle to make Summer a healthy and rewarding event.

NEW EMPOWERING HABITS

Ramping up our level of daily activities may not always be convenient, or easy. We must create a whole new mindset, a new way of thinking and doing.

Research studies on the value of even small amounts of exercise like walking, gardening, exploring nature, and the outdoors, are non-controversial. That's why the National Institute of Health recommends two and a half hours of regular physical activities each week. One sure-fire way to stay on target is to have a monthly calendar record of actual personal achievements. This self-motivator will provide quick reference of your progress and past successes.

Remember, the world's most powerful medicine is a steady dose of exercise!

REVISITING THE BLUE ZONES

An extensive study was undertaken a while back to identify the five healthiest areas on the planet. The Blue Zone Study provides important health and lifestyle information for all of us.

Takeaways from this study identified nine factors we felt most favorable to reaching a long and healthy life:

1.     Regular physical activities.

2.     Having a purpose in life.

3.     Reducing stress.

4.     Moderate caloric intake.

5.     A diet featuring mostly plant foods with a moderate amount of animal protein and seafood.

6.     A very small amount of wine.

7.     Being spiritually active.

8.     Having a robust family life.

9.     Being socially active.

YOUR OWN BLUE ZONE

If you are interested in mapping out your own individual Blue Zone lifestyle, think about your present health. We can all do much better.

For example, the U.S. ranks 48th globally, in life expectancy at 79.61 years. Japan is number 1, at 85.00 years. (Source ChatGPT)

The tools and information are available with life extending advantages.

There is no short-cut to a better and longer life. It's a commitment to a rigorous change in one's lifestyle modifications.

It's never too late, regardless of one's age!

PROTECTING DISAPPEARING MUSCLE

Sarcopenia is the medical term for the loss of muscle mass as you age. This normal muscle loss can start as early as one's 30's. By the age of 80, half of our muscle mass could be permanently lost. Since muscle is the only metabolic engine our bodies will ever have, this bulletin offers some pointers in protecting one's own muscle mass, vitality, and mobility, for a frailty-free future:

• Adequate nutritional protein

Officially, the protein RDA for adults is 0.8 grams per kilogram of body weight. Examples:

A 70 kg (154 lb) adult needs about 56 grams of daily protein.

A 60 kg (134lb) adult needs about 48 grams of daily protein.

Elderly and athletic adults may need more protein depending on goals. Professional help is recommended.

• Slowing and reversing muscle decline may require more than just your daily breakfast, lunch and dinner protein. Meeting your daily protein needs may require a protein supplement.

Protein shakes and smoothies are popular. Grocers and pharmacies offer protein drinks. If you make your own at home, you can get quality protein powders for your smoothie at your local drug store, or vitamin shop.

• Support your dietary protein with an exercise program

Regular walks, jogging, rowing

NATURAL SUNLIGHT IS OKAY

Prolonged exposure to direct sunlight, without sunscreens, is still to be avoided. However, the latest in skin-care science allows us to bare our bodies safely to the miracle of natural vitamin D, if kept to about 15 minutes.

The advantages of natural vitamin D are:

•  The body makes vitamin D from natural ultraviolet B rays. This natural D exposure is beneficial for mood improvement, circadian rhythm regulation, immune function, blood pressure regulation, and lessened autoimmune disease risk. Also, natural vitamin D is better regulated by the body, than supplemented vitamin D.

•  Both natural vitamin D and D supplementation may be necessary for those with poor sunlight availability and very light skin pigmentation.

SKIN PROTECTION

All skin colors are subject to sunburn damage if exposed to UVB. It is recommended that everyone wear a broad spectrum sunscreen when outdoors for long periods of time.

When choosing a sunscreen, a broad spectrum sunscreen of SPF 50 is our choice. For more details, check www.cspinet.org/sunsreen

NOTE TO OUR READERS

This is to announce starting with the May/June bulletin, we will be issuing all further bulletins every two months, instead of monthly.

Thanks for your interest in healthy aging, Roger and Arlene