Aging Well - Part 1
Overall Principals
In this masterclass, we're diving deep into the diet and lifestyle habits that will help you aging gracefully. But let's not forget some overarching principles that are always important, no matter your age. Whether you're 20 or 80, it's never too early or too late to weave these into the fabric of your life.
And, oddly for a nutritionist…we’re going to start things that I believe are as important as a healthy diet, but have nothing to do with food.
Community (Social Network) –
We're social beings, wired for connection. But let's be real, as life shifts—especially when work and family-life is busy—it can be a challenge to maintain those social ties. This is where community groups, hobby circles, and even volunteering can be your social lifeline.
But what if you're feeling isolated? First off, know that you're not alone in feeling alone.
It's a paradox many of us experience, especially in a world that seems so connected digitally but can feel so distant emotionally. If you're feeling isolated, take small steps. Maybe it's a call to an old friend or joining a virtual group that aligns with your interests. Sometimes the first step is the hardest, but it's also the most important.
Ever heard of the saying, "It takes a village?" Well, it's not just for raising kids; it's for living your best life at any age. Building a community isn't just about having people to hang out with; it's about creating a support system. These are the people who will celebrate your wins, lend an ear during tough times, and maybe even join you for a spontaneous dance party in your living room.
It doesn’t take hundreds or even dozens of people to make your community strong. As an introvert, I love Brene Brown’s friendship theory. She talks about having one or two "bury the body" friends—sounds a bit dark, I know, but hear me out. These are the friends who've got your back, no questions asked. If you called them in the middle of the night with a wild request like, "Hey, I need to bury a body," they'd simply say, "I'm on my way." No judgment, just unconditional love and support.
I’ve always had a small circle of friends and felt like it was a problem that I struggle to make friends (but I’m great at keeping them, my longest & closest friendship is from kindergarten). Whenever I've been part of a larger social circle, it's usually because one of my close friends initiated it. Brene's theory made me realize how incredibly fortunate I am. I've got two, maybe even three, of these rock-solid, "bury the body" friendships. And let me tell you, even just one such friend can do wonders for your emotional and physical well-being
And…if you’re less introverted than me, a bigger community is always wonderful! (Just don’t feel bad if you’re more like me :).
Studies have shown that strong social networks can actually improve your mental and physical health. We're talking lower stress levels, better heart health, and even a longer life. So, think of socializing not as an optional extra but as a core part of your wellness routine.
If you're wondering where to start, think about what lights you up. Is it art? Join a local art class or an online art community. Love books? How about a book club? Passionate about a cause? Volunteering is a double win; you get to contribute and meet like-minded people.
Reach out, connect, and build your community. Your future self will thank you.
Exercise & Stay Strong = Healthy Brain
You don't need to be a bodybuilder to age well; you just need muscles that are up for the task. Strength training isn't just about looking good; it's about keeping you mobile (it’s fall prevention!), revving up your metabolism, and keeping your brain sharp!
Exercise is like a magic elixir for your brain. It's not just about those endorphins that make you feel like you're walking on air. Regular exercise actually promotes the growth of new brain cells, particularly in areas related to memory and learning. So, every time you break a sweat, think of it as growing your brain along with your muscles.
Now, what if you just can't stand the thought of exercise? Maybe even the word "exercise" makes you cringe. I get it. Not everyone loves that feeling. But here's the thing: exercise doesn't have to be a chore. It's all about finding what works for you. Maybe it's a leisurely walk with a podcast, or perhaps it's a dance class where the vibe is more "party" than "workout." The point is, it doesn't have to feel like exercise to be effective. All movement counts!
And if you're thinking, "I'm too old for this," or "I've never been an exercise person.” It's never too late to start, and the benefits kick in almost immediately. Even light activities like walking or gardening can make a world of difference. The key is consistency. Make it a habit, even if it's just 5 minutes a day to start.
What's more, exercise is a fantastic stress-buster. Stress doesn’t just affect our mood, it affects your brain too. Chronic stress can actually shrink parts of your brain. But, exercise can reverse this damage. It's like a reset button for your brain.
So, whether it's lifting weights, doing yoga, or dancing around your house, find what you love and make it a regular part of your life. Your brain will thank you, and so will every other part of you.
Support Network (Place to Reach Out When You Need Support) –
Having a go-to list of health practitioners can be important if you have access to them. It’s good to have a solid:
• Doctor
• Therapist
• Nutritionist (Hey, you're already ahead of the game with me! 😊)
And let's not forget those helpline numbers. For everyone in BC, Canada, dialing 811 gets you instant access to a nurse or dietitian. If there’s one in your area, let me know and I’ll add it to the list. Keep those numbers at your fingertips; you never know when you'll need them.
Zest for Life = Aging Well
Fun isn't just for kids; it's your anti-aging secret weapon. What's that thing you love but always shove to the back burner? Schedule it in. Like, now. And be mindful of numbing habits—alcohol, endless TV binges—that can dull not just stress but also your zest for life. If you find yourself in a rut, don't hesitate to reach out for professional support. Your joy is worth it.
Creativity
This is your time to let your creative flag fly, whether it's through art, music, or what I like to call "practical creativity." Solving everyday problems is a form of creativity that often peaks later in life. Just look at Ben Franklin, who invented bifocals at 78. I bet he was tired of squinting, too!
Here’s a quote from one of my all-time favourite authors, Kurt Vonnegut:
“The arts are not a way to make a living. They are a very human way of making life more bearable. Practicing an art, no matter how well or badly, is a way to make your soul grow, for heaven’s sake. Sing in the shower. Dance to the radio. Tell stories. Write a poem to a friend, even a lousy poem. Do it as well as you possibly can. You will get an enormous reward. You will have created something.”
The Power of Food
Now it’s time to talk about food :). We're not aiming for perfection; we're striving for balance. So, let's dig into how you can make food choices that are both satisfying and nourishing.
The Importance of Whole Foods
Whole foods are your body's favourite foods. They're packed with the nutrients you need and want. It's not about cutting out; it's about adding in. The more whole foods you can incorporate, the better you'll feel.
What are whole foods? They're foods that are as close to their natural state as possible—think fruits, veggies, nuts, seeds, whole grains, and lean meats. No additives, no preservatives, just pure, unadulterated goodness. When you eat whole foods, you're giving your body the full spectrum of nutrients, fiber, and antioxidants it craves.
And if you're thinking, "Whole foods are boring," or "I don't have time for that”. Whole foods are anything but dull. Have you ever really tasted a freshly picked tomato or a ripe, juicy peach? It's like a flavor explosion in your mouth!
…and if you’re struggling, send me (Lisa) a message. I eat a primarily whole food diet, but I have no patience in the kitchen. Almost everything I make requires no prep, time, or difficulty. And, it’s delicious :). I’m happy to give you some suggestions to make it easier for you.
Now, what if you don't like the taste of whole foods? First off, ya, me too (at first). Before I became a nutritionist, my diet was almost 100% ultra-processed food. I ate maybe 1 serving of fruits & veggies a week and I thought broccoli tasted like dirt (no lie).
But, here’s the thing - taste buds can be trained. Seriously, they can. AND! Your body loves whole foods so the more you eat the more you’ll crave. Actually, you’re training your gut bacteria and they start sending craving signals for these foods. I only takes a week to change your gut bacteria. And, start small. Add a handful of spinach to your smoothie or some berries to your oatmeal.
So, the next time you're grocery shopping, start at the produce section, explore the grains, and don't forget those legumes. Your future self will thank you, and honestly, you'll start feeling the benefits sooner than you think.
The Blue Zones
Sometimes you just want a roadmap, right? The whole "eat whole foods" mantra is important for aging gracefully, but if you're craving a bit more structure and some tasty recipes, let's talk "Blue Zones." These are the longevity hotspots where centenarians aren't just surviving; they're thriving! We're talking 4-5 times more centenarians than what you'd find in North America.
In these magical regions, whole foods are the stars of the show, but their holistic way of life matters too. It includes community, play, and movement—basically all the good stuff we've been chatting about. So, let's take a look at a few of these Blue Zones and explore how their traditional diets are not just feeding the body, but also the soul.
Mediterranean Diet
Originating from the Mediterranean regions like Greece and Southern Italy, this diet is a treasure trove of antioxidants. It's rich in fruits, vegetables, legumes, and whole grains. Olive oil is the star, often used in cooking and drizzling over salads. Seafood is a frequent guest on the table, while red meat and processed foods are seldom invited. The Mediterranean lifestyle also emphasizes the importance of enjoying meals with family and friends, making it a holistic approach to well-being.
Okinawan Diet
From the Japanese island of Okinawa, this diet is a colorful array of vegetables, tofu, and small amounts of fish. Okinawans practice "Hara Hachi Bu," a Confucian teaching that advises people to eat until they are 80% full. This principle not only controls portion sizes but also helps in better digestion and absorption of nutrients.
Sardinian Diet
Hailing from the Italian island of Sardinia, this diet is rich in whole-grain bread, legumes, and a variety of fruits and vegetables. A unique feature is the inclusion of pecorino cheese, made from grass-fed sheep, which is high in omega-3 fatty acids. A glass of red wine, rich in antioxidants, is often enjoyed but always in moderation.
Nicoya Peninsula Diet
From the sunny coasts of Costa Rica's Nicoya Peninsula, this diet is abundant in tropical fruits like papaya, bananas, and pejibaye—a type of palm fruit. Staples include black beans, rice, and corn tortillas. The diet is simple but nutrient-dense, focusing on natural foods that are locally sourced.
Seventh-day Adventist Diet
Primarily followed in Loma Linda, California, this diet is predominantly plant-based. Many Adventists are vegetarians or vegans, and those who do consume meat opt for the cleanest, most organic sources. Nuts, grains, and legumes are staples, providing essential proteins and nutrients.
Feel free to mix and match from these eating styles—no need to commit to just one. Each offers a ton of delicious and nourishing meals, so why not have a little fun in the kitchen? Experimenting with flavors and ingredients from these longevity hotspots can be a culinary adventure your taste buds—and your health—will thank you for.
The Role of Supplements
Supplements are the cherries on top of your nutritional sundae. They're not a meal replacement but a nutritional boost. They fill in the gaps and offer concentrated nutrients that you might not get enough of from food alone.
Throughout each section I’ve added important supplements for each age group…but if they’re not in your budget, that’s a-okay. Your body prefers food anyways!
So, as you go about your day, keep these principles in mind. Missing a creative outlet? Lacking a strong social circle? Use this masterclass as your roadmap to fill in those gaps and live your best life, at any age. 😊
If you have any questions, jump to our private Facebook Group or the Ask Lisa page :)