Tag Archive for: healthy aging series

Healthy Aging: Psychological Resilience 10 Practices to “Keep Your Head in the Game” of Life!

10 Practices to “Keep Your Head in the Game” of Life! | Healthy Aging Series: Part 12

I’m on a Southwest flight 31. Headed to Chicago and then to Cancun, Mexico. Vacation mode. With my wife. We work hard at helping others. We give a lot of ourselves. Often, times we see a lot of pain and suffering. I see broken families. I see men and women in despair, and yes, I see hopelessness. All of this takes a toll on us on us. That’s what life does.

Life Can Be Messy 

Throughout our lives we experience the loss of  jobs, of first loves, or the loss of money in the stock market. We live through the stress of a spiteful supervisor, the stress of an irrational neighbor, the stress of living in a partisan country. We carry the burden of wayward children and grandchildren, the burden of an ailing partner, the burden of a dying parent. We endure the disappointment of unfulfilled dreams, unrequited love, and undeserved betrayals. Life can be a mess.  How prepared are you for those messes, the mental and emotional upheaval‘s? How psychologically resilient are you? How quickly do you rebound from the disappointments, from the unexpected adversities, and from unwanted changes?

What is Psychological Resiliency?

I have written in an earlier blog about resiliency. In some ways it helps to understand that physical resiliency is the opposite of physical vulnerability or physical fragility. Psychological vulnerability and  fragility are similar in many ways. Psychological resiliency acts as a buffer between us and our adversity and helps preserve our emotional balance or what some call homeostasis. Why is this important and what can we do about it?

Psychological resiliency is important because of the body-mind connection. If we are fragile psychologically or physically it affects our mental resiliency. People that are physically frail often suffer emotionally and psychologically  and vice versa.

If psychological resiliency is that important,  how does one become more psychologically resilient? How does one develop emotional stamina, mental strengthen and endurance? The mindfulness community teaches the phrase “What we practice grows stronger. The AA community refers to the 12 steps and encourages its members to practice the principles in all their affairs.

Becoming and maintaining our psychological resilience takes practice.

In the same way that you need good nutrition and exercise for physical resilience, you need good mental nutrition and mental exercise for psychological resiliency. Becoming resilient and maintaining our  psychological resilience takes practice. Much like you need good nutrition and exercise for physical resilience you need good mental nutrition and mental exercise to grow your psychological resilience. It’s all about diet and exercise

Living My Life by Slogans (Practices)

I have based much of my own psychological resiliency on slogans and  mottos that reflect resiliency practices. What follows are a number of those slogans that I encourage you to practice. 

1. You have to adjust to the things that won’t adjust to you. I believe this means living life on life’s terms. There are a lot of stressors and things that happened to us throughout our years and our expectations of life, and these events can create a reactivity to the stressor that takes its toll on us both mentally and physically. Excepting the things that we cannot change is part of the process of developing resiliency.

2.  Easy does it. I have learned to not push so hard when pursuing my wants and needs. As a therapist I’ve learned that working with families involves being a change agent. I use the Easy-Does-It approach when is work with families. This means taking it slow and not pushing so hard for change.

3. The golden rule: Do unto others as you would have them do unto you. If there is any guiding principle in life that I use, it’s the practice of treating others the way that I want to be treated. Practicing this principle eliminates conflict in relationships.

4. Memento Mori: “Remember that you will die.” I think about dying every day. There’s a lot to be said about this. Stoics believed that life only has meaning in light of dying. Resiliency grows as you make the most of each day, and that comes as we appreciate the meaning of each day.

5. “I treat everyone like my peer.” A few years ago I was watching an interview with Norman Lear, the creator of “All in the Family” and “The Jeffersons.” At the time he was 93 and his interviewer asked him how it was that he seemed so youthful. His response was, “I treat everyone like my peer.“ There are practices that can alleviate resistance and difficulty in relationships. This is a practice that helps people or puts people at ease when they are with us and allows us to create it environment for them and promotes your resiliency.

6. Do the Next Best Thing. Life can present us with difficult decisions to make in the future. We fast forward at times into our future and think about all the things that we might face. We become overwhelmed by what “might be.” Doing the next best things means focusing on the here and now and dealing only with the problems that you face now. The future can rob you of your serenity and contribute to your loss of resiliency.

7. Build a Repertoire of Positive Sentiment. I go places with my wife to build a repertoire of positive sentiment. I hike for the same reason. I backpack for the same reason. I read and listen to new music for the same reason. I spend time with my sons and granddaughters for the same reason. This repertoire is a protect bubble that protects you from the hardships of life.

8. Balance Giving and Receiving. I know you’ve heard the slogan: It’s better to give than receive. This is BS. You must be a receiver for someone to be a giver. I love giving, but only being a giver ensures that you will become cynical and burned out. Learn to be a receiver.

9. Balance Work with Play. If you are going to be resilient you must play. You must have fun. You must be a little boy or little girl and play in the mud and make mudpies. You must make playdough cookies. You must laugh. You must tickle and be tickled. 

10. Spend Time Alone in Your Head: -reflecting -creating -using active imagination. There is the saying in the religious world, “Let go and let God!” I prefer, “Let go and let the wonderful, hidden thoughts that you’ve repressed and suppressed express themselves in those quiet moments that you spend by yourself.” I often do this while hiking by myself in the Jefferson Memorial Forest. I also suggest one of the Parklands of Floyd’s Fork parks. Reflect on the day. Reflect on the year. I love thinking back on the old year each New Year’s Day. Not all the memories are good but reflecting in them is necessary. 

These are my life-affirming practices. What are yours? What’s working for you? What gets you through the hustle and bustle of life? What helps you decompress from the stressors in life? What you practice is growing stronger.

This is part twelve in the Healthy Aging Series, written by Mark Neese, LCSW, BCBA. To see more entries in this series, click here.

Resiliency in Aging: What is it and 5 Things You Better Know as You Age (And Yes, You Are Aging)

Resiliency in Aging: What is it and 5 Things You Better Know as You Age (And Yes, You Are Aging) | Healthy Aging Series: Part 11

To understand the meaning of a word, sometimes it helps to know what it’s not. If you’re not resilient, it’s likely that you’re vulnerable. That’s a word we’ve heard a lot during the Covid Pandemic. 

The CDC prioritized vulnerable people as the first to get Covid vaccinations. These people included older adults (65+ years old), individuals with compromised immune systems (usually the results of chemotherapy), and people who suffer from Diabetes, Hypertension, heart disease, and obesity, just to name a few. 

Genetics and bad luck have contributed to some people being more vulnerable. A car accident can change a person’s life and affect their resiliency. That happened to my very good friend, Jeff. He had a car accident in his early twenties. Years later, as he approached his sixties, he could barely walk and was in constant, severe pain. Some people can go from resilient to vulnerable after exposure to something in their environment like toxic chemicals, or a virus, or a traumatic loss. Some folk simple inherited genes that have made them more vulnerable. People born with autoimmune disorders struggle with vulnerabilities throughout their life. 

For many, being vulnerable is due to no fault of their own!

There are, however, behaviors and lifestyle choices that people practice that eventually contribute to their lack of resiliency. Some choices include smoking, excessive drinking, isolation, sedentary lifestyle, poor diet, poor sleep hygiene, self-induced stress or lack of calming strategies, and in general, poor self-care strategies. I could go on, but you get the point. 

We spend our whole life practicing behaviors and making lifestyle choices that either lead to or prevent our resiliency.

What is Resiliency?

Resiliency is the ability to recover or bounce back from difficulties. It means having a mental and physical toughness. Resiliency acts as a buffer between you and the difficulties that you are going to face in life. It’s very important especially as you age and approach old age. 

I want to share five things that you need to know now about resiliency and aging:

1. Start Now!

Start practicing behaviors and making lifestyle choices now that will lead to a  more resilient life. I started this many years ago. I remember reading a book that my father had given me. It was “Dr. Bob Arnot’s Guide to Turning Back the Clock.” He challenged me to develop an “Athlete” mindset regardless of my age or activity level. I was lounging in my bed on a Sunday morning. Reading Arnot’s book. I was probably 25 pounds overweight. Inactive. Poor diet. I made the decision at that moment to change my behaviors and make good lifestyle choices. I became a runner, a cyclist, a hiker, and backpacker. I’ve kept reading. Years later, I became a Certified Personal Trainer and have added several supporting certifications. 

2. Make a Plan!

You need to make a plan and set goals that will affect your behaviors and lifestyle choices. Be purposeful and intentional. Schedule yourself in the gym and set goals for resistance training. I choose to set hourly and minute goal instead of volume goals. I try to spend 2-3 hours a week in my gym, stretching and lifting. I measure my cardio by hours and not miles (4-6 hours hiking or walking). 

Set a goal for the number of books that you want to read or set a goal to read so many hours per week. Buy books and put them on your bookshelf. It can be your reading que. Set a goal to listen to a certain number (or hours) of podcasts that appeal to you. 

I schedule time off each year. It’s amazing how many people never schedule a vacation. I just finished a trip to Utah for a backpacking trip. It was scheduled several months in advance.

The thing is, resiliency doesn’t just happen. You must be intentional about becoming resilient. For some people it intuitive, but not for me. I purposely and intentionally practice in behaviors and make lifestyle choices that promote my resiliency. 

3. Practice Addition and Subtraction!

Fill your life(addition) with people, places, things, and activities (behaviors and lifestyle choices) that will promote resiliency, and then get rid of (subtraction) the things that don’t. Toxins come in all shapes and forms. The same is true of resiliency promoting agents. I’ve had to leave people, foods, activities, and organizations that were not good for me. I’ve held onto those agents that were beneficial to me as if they were life preservers.

4. Be Hard on Yourself and Forgive Yourself.

Ignore your inner demons that tell you to quit working on yourself, and then forgive yourself for not being perfect. 

Years ago, I was sharing my workout regimen with a good friend. I was attending the gym 3-4 times a week, sometimes 5-6 times, sometimes for up to 2 hours each time. He responded with a caution that I was becoming addicted to working out.  I responded, not so politely, by asking him to keep his opinion to himself and that I already had to deal with my own inner demons that tempted me to stay in bed and overeat because, after all, hadn’t I just worked out, and didn’t I deserve to eat more. 

We need to be hard on ourselves and push ourselves to practice behaviors and make good lifestyle choices. 

But we also need to allow ourselves to be human and enjoy life. The truth is that we do only live once. Have a sweet. Take a morning or even a week off and recover. Waste some time doing nothing purposeful, or piddle, as I call it. A life full of regrets never promotes resiliency.

5. Enjoy the Journey!

Know this: A lifestyle that promotes resiliency is a coveted lifestyle. Aging doesn’t have to mean decline and deterioration. It can be a playful exploration, where you write your script. The lifestyle that you craft by your choices will become an exciting journey that leads to resiliency. The things that you do to promote resiliency provide a wonderful menu of activities, friends, foods, places, and experiences that will enhance your life. So, enjoy your journey.

I am going to spend several upcoming blogs providing a road map for that exciting journey.

This is part eight in the Healthy Aging Series, written by Mark Neese, LCSW, BCBA. To see more entries in this series, click here.

Healthy Aging Series: Grandparenting 2 Lessons I learned about Grandparenting from My Grandparents

2 Lessons I Learned About Grandparenting From My Grandparents | Healthy Aging Series: Part 10

What did you call your grandparents? I called mine ‘grandma’ and ‘grandpa,’ and then use their first names when talking about them: Grandpa Jim and Grandma Louise, my maternal grandparents, and Grandpa Pat and Grandma Lulu, my paternal grandparents. 

If I asked you to recall the most vivid memory of each of your grandparents, what would it be?

Here are mine:

Grandpa Jim: taking us fishing in a creek that ran past his home in Terre Haute, Indiana. 

Grandma Louise: making cinnamon and sugar crisp. She always baked us  a cake for our birthdays. 

Grandpa Pat: riding on top of his John Deere tractor when I was elementary age.

Grandma Lula: taking me aside when I was 29-years old and telling me she had prayed us out of the Catholic Church.

Religion played an important part in my family during my formative years. My mother was raised Catholic, and my father was raised by a Pentecostal mother. My father converted to Catholicism when he married my mother. My grandmothers were always feuding about with us and each other about religion, and it seemed like the grandchildren were caught in the middle. 

My parents were practicing Catholics until I was eight years old. We left the Catholic Church due to disagreements they had with their Priest and my Catholic grandmother disowned us for five years. 

Score one for Pentecostal prayer.

During those next years, we were Lutherans, Methodists, and Unitarians, but never Pentecostal. 

Score one for open-mindedness.

 I could share more about my “faith“ development, but this is about grandparenting, not religion, even though religion and grandparenting we’re completely intertwined in my family life. Make no mistake, I learned a lot about grandparenting from my grandparents. 

What were those lessons? I want to make a point as I share these lessons. These lessons are the things I learned from MY grandparents. Many of us have very diverse experiences with grandparents. Some people were raised by their grandparents. Some people lost their grandparents when they were young children. My Grandpa Pat died when I was 13 years old. I didn’t have a lot of exposure to him as a teenager and adult. So, these are the lessons that I learned from MY grandparents.

Lesson One: Mind your own business!

Listen to me, those of you who have adult children and are anticipating or already have grandchildren! Mind your own business. 

You don’t like the politics of your grown children? Mind your own business!

You don’t like the way you’re grown children parent your grandchildren? Mind your own business! 

You don’t like the way your children spend their money? Mind your own business you don’t approve of their choices of friends, or choices of occupations, or even their choice of partners? Mind your own business! 

You don’t like the tidiness or lack of tidiness of their home and  think they should be getting along better with your other adult children, their siblings,  or they get divorced. Mind your own business. 

If you don’t approve of their choice of pets or the number of pets they have, keep your opinion and your advice to yourself. Even if you don’t approve of their choice of religion, denomination, or the church they attend, mind your own business!  

If you want to have a loving caring, nurturing, supportive relationship with your grandchildren, then accept their parents, your grown children, for who they are and mind your own business.

This includes giving unsolicited advice. Never do it! Giving unsolicited advice is a subtle form of disapproval. I always felt alienated and  the disapproval of my grandmother‘s because they disapproved of my parents’ choices.

Lesson Two: Spoil your grandchildren with your time and attention.

Hug them. Kiss them, even when they don’t like it. My older granddaughter is at that stage, but I hug her when I see her and kiss her on the forehead and tell her that I love her! My granddaughters live in another state, but I see them every three months. Before I go, I visit bookstores and other stores where I can pick up small things to make a grab bag for them. I love watching them open the grab bags. Later during my visit, I take them on a shopping spree to H&M or American Eagle, or Charlotte Russe.

I love going camping with them and their parents. We love going to a state park in Colorado called 11 Mile Lake. On my last visit we went out on the driveway and played basketball with their mother. My granddaughters have three other grandparents that are actively involved with them doing all types of things. I see them fishing with their other grandfather often on Facebook. One of their grandmothers is constantly encouraging them to go hiking with her. We all tell them that we love them, and we hug them, and spend as much time with them as we possibly can.
We all think about leaving our grandchildren money for things like college or a down payment for a house. And if we can, that’s an important form of inheritance that we can leave them.

I believe the most important things that we can leave our grandchildren are the memories and experiences we had with them.

In the business world, investors make a distinction between tangible and intangible assets and investments. Tangible investments are things like buildings and equipment. Intangible assets are things like a company‘s brand, their goodwill, and intellectual property.

In parenting and grandparenting, we can make tangible and intangible investments in our children’s and grandchildren’s lives. Leaving a college fund or down payment for a home or car can be helpful for our grandchildren. Those are tangible investments.

The way you make intangible investments in your grandchildren is by spoiling them with your time and attention

Making an intangible investment in your grandchildren isn’t being proud of them! It’s telling them that you’re proud of them. 

It means encouraging them to follow their bliss. It means telling them that you love them.

What did you learn about grandparenting from your grandparents? Think of ways you can learn from them. They made mistakes. We all do. I have. I hope that I’ve been a good grandparent and set an example for my granddaughters when it’s time for them to be grandparents. 

This is part ten in the Healthy Aging Series, written by Mark Neese, LCSW, BCBA. To see more entries in this series, click here.

Your Body is a Temple

Your Body is a Temple | Healthy Aging Series: Part 9

Part 1: My Parents

The last 10 years of my father‘s life were very difficult. He died at 82. At 72 he had quintuple coronary artery bypass surgery. Then he received an Aortobifemoral Artery Replacement. And then he needed a small section of his colon removed because of cancer

The doctor performed the heart bypass surgery gathered us around in the surgery waiting room and told us that there were signs of emphysema. This was not good. He recovered from his surgeries but over the next 10 years suffered from COPD which was caused by the emphysema. 

It would not surprise you to hear that my father was a lifelong smoker. Most of my father‘s health problems were lifestyle related. My mother fared better but her last 10 years were challenging. Mom was physically unstable. She walked to Hardee’s every morning about 2/10 of a mile. I had coffee and socialized with her peer group. I do not remember mom ever exercising. Beyond mild cardio and I never remember any resistance training. Consequently mom fell at least twice she was lucky because neither fall resulted in a hospitalization but she short suffered a shoulder injury and her face was black and blue. She also suffered from atrial fibrillation or a-fib. It can be genetic but more often it’s a lifestyle related disorder. My mom‘s instability and a-fib were due, in large part, to lack of cardio training and mobility stability training. My mother‘s death was caused by symptoms related to the a-fib. She had difficulties with it a month prior to her death. She was hospitalized and most likely contracted an opportunist virus.

I tell my clients, “You have to prepare for the last 10 years of your life.” I tell them that these are in all likelihood going to be the most difficult years of your life because those are the years that you are more vulnerable and susceptible to opportunistic illnesses and injuries related to instability and lack of mobility

Mom and dad were examples of just how important it is to take care of yourself.

Part 2: Practicing What I Preach

I’ve been very fortunate in my 40s, 50s, and now 60s. I’ve been doing the Grand Canyon since 2001 almost every year. I’ve backpacked Rim to River to Rim (R2R2R) 15 times or more.  A few years ago I did R2R2R2R2R in a period of three days. 

I can do the Incline, in Manitou Springs Colorado, a 1 mile in distance but gaining 2000 feet of elevation, in 75 minutes.

I’ve done some hellacious backpacking trips in California to include Mount Whitney the highest peak in the continental United States. I have backpacked in the Tetons in Wyoming, Canyonlands National Park in Utah, and many 14,000 foot peaks in Colorado. I’ve run several half-marathons and two marathons and countless of 5Ks, 10Ks, and 10 Miler‘s, 

I’ve ridden my Cannondale 613 across the state of Indiana, 161 miles, the day before my 55th birthday, all in one day. I rode across the Golden Gate bridge, ridden the Mount Vernon trail to DC, and along the south rim of the Grand Canyon. I’ve kayaked a 20 mile stretch of the Green River through Mammoth Cave National Park. 

I recently rebooted my interest in orienteering, and have been running through the woods. I lift weights almost every week. Tristin, my Personal trainer from my 50s asked me what I wanted for my goals and I answered: I want to be a badass at 60

I spent my 60th birthday on the top of Mount Bierstadt.

I’m not in perfect health. My kidneys don’t filter like they used to. Most likely due to taking too much ibuprofen. My thyroid doesn’t work anymore. I take level thyroxine. I’m 5 pounds heavier than I want. I walk or hike 3 to 5 miles 4-5 times a week. I still lift weights 2 to 3 times weekly I use intermittent fasting control my weight. Monday through Friday I don’t eat until noon. I avoid sugar during the week.  I limit my alcohol intake to one or two drinks daily. I like getting “Misty“ in the evenings much like Gus McCrae confessed in the novel “Lonesome Dove,” by Larry McMurtry. I think sugar is the scourge of our modern era. Did I say that I think sugar is the scourge of our modern era!  I’ll be 66 this year and I want to do a feat of strength like Jack Lalaine did every year but I’m learning to be more gentle on my body.

I take more break days. I cut back on my mileage. I’m getting older. There, I said it. When I was in my mid-50s I started to think about aging  so I concluded that I needed more information. I started reading. And I got certified as a Personal Trainer with a specially in Senior Fitness. A few years back I read everything I could about nutrition. Now I’m reading everything I can on healthy aging and fitness.

Part 3: How to Prepare for the Last Ten Years of Your Life

Here is what I’ve learn about preparing for the last ten years of your life:

1. Move!

Never stop moving! Walk, skip, jump. Lift, carry, transfer! Park as far from the entrance of the store as you can. Lift as much as you can and of course lift with your legs. Walk in the parks, walk in your neighborhood, walk after dinner, walk on walking paths, walk on trails, and of course lift weights. Do squats, do step ups, and move in any way that you possibly can! Never stop moving. 

2. Incorporate instability in your movement!

If a doctor tells you to use a cane or walker and follow those recommendations. Otherwise incorporate as much instability in your workouts as you possibly can. Walking on level streets is good but walking on unlevel surfaces is even better! I typically run into hikers doing day hikes in the Jefferson forest and see them using trekking poles. This is providing a level of stability utilizing their arms and trekking poles and upper body that is preventing their legs and lower body and core from strengthening the muscles that they need to increase their stability. The more unstable your surface the more likely that it’s going to create stability in your core and in your legs! This is very important!  I recently became a Functional Aging Specialist and this is absolutely the most current information that you can have on becoming more stable as you age.

3. Build Muscle Mass

One of the conditions that begins in mid-life that affects most people is something known as Sarcopenia. This is a loss of muscle mass. Hormonal changes in middle life, such as decreasing growth hormone, contribute to this loss of muscle mass. You can, however, counteract this process by maintaining a moderate level of resistance training and consuming an adequate amount of protein. Researchers have been studying protein supplements with and without exercise and have overwhelmingly concluded that an increase in protein supplement without exercise contributes very little muscle growth. If you want to maintain or grow muscle mass then do resistance training. It’s one way to ensure that you don’t suffer from Sarcopenia.

4. Fitness and the Brain

One of my concerns as I age is my brain. I’ve read numerous books on developing a healthy brain or maintaining a healthy brain and here’s what I’ve learned: the two more most important things that you can do are: eating lots of fruits and vegetables and exercise. It’s that simple. You maintain a healthy brain by exercise and good nutrition.

I titled this blog, Your Body is a Temple. One thing is very certain: you only have one body that is going to get you through until the day that you pass on. You have to take care of it, and you have to start taking care of it now. In a sense there should be some amount of reverence that you show towards your body. Take care of it. Nurture it. Exercise it. Ensure that it’s getting the absolute best fuel that you can give it.

Preparing for the last 10 years of your life means preparing now.

Exercise and eat well!

This is part nine in the Healthy Aging Series, written by Mark Neese, LCSW, BCBA. To see more entries in this series, click here.

Healthy Aging Series written by Mark Neese

Living Is Dying, Or Is It The Other Way Around? (Part 3) | Healthy Aging Series: Part 8

There is a very thin line between living and dying, in much the same way that there is a thin line between fiction and non-fiction. 

I wonder what Mom would say? 

As a Jungian-Inspired Psychotherapist, I spend time doing “shadow work.” James Hollis, a Jungian Analyst, suggests that we do this by having conversations with our diseased parents, in order to explore our Parent Complexes. In his book, “Hauntings: Dispelling the Ghosts Who Run Our Lives,” he asserts that we are living out the unfulfilled dreams of our parents. So, I’m curious. I talk to her and I ask her questions. 

Most of my conversations are done when I’m hiking. “What were your dreams, Mom?” I ask while hiking the Mitch McConnell Trail in the Jefferson Forest. “What did you want when you were a young woman and a young mother?” I want to ask about her father, but I don’t yet. 

I want to ask her what she thinks of me. Maybe she would ask me what I think of her, as a mother. I would listen as she recounts her joys and sorrows. I would smile as she tells me how cute I am and how I’m her little pixie. 

She would ask me questions about theology and now I listen and answer. 

I ask her what it feels like to be old, and she gives her standard answer. “I would never want to be any age other than what I am right now.” I’m convinced.

I tell her about my belief that living is dying, and she says, “Oh no Kimmer, living isn’t dying.”

I respond that we’re all dying. “I don’t know if we begin to die at birth or at fifty or sixty. But yes, we’re all dying,” I say. But in her overly-optimistic way Mom explains that some people spend their life living and some spend it dying. “Living isn’t dying, dying is living,” she says.

I don’t know if Mom ever watched “Shawshank Redemption,” but in my “shadow” talks she has. She reminds me of the quote from Red, “Get busy living or get busy dying.” 

I tell her how the boys are doing. I tell her that Harper and Sophie, her great-granddaughters, are well. I tell her that I’m happy despite the virus. I’m happy. I can tell from her voice that she is happy too. 

I tell her that I love her and that we will talk soon.

As I hang up, I still feel the warmth of her hand as she was fading in that dim hospital room. She wasn’t dying. She was living. 

And now, I’m living too. 

This is part eight in the Healthy Aging Series, written by Mark Neese, LCSW, BCBA. To see more entries in this series, click here.

Healthy Aging Series written by Mark Neese

Living Is Dying, Or Is It The Other Way Around? (Part 2) | Healthy Aging Series: Part 7

I was in the hospital room with my mother when she died. It was just Mom and me. Her death was a little unexpected because she had been in very good health. I honestly don’t know what caused her death. It had something to do with an infection, but maybe it was congestive heart failure. I feel a little guilty that I don’t know the exact cause. She was doing well, and then she got sick, and then, three weeks later she was gone. It wasn’t traumatic, like suicide or an accident. I would say it was peaceful, but was it really that unexpected? She was eighty-seven after all. Same with my father. He died at eighty-two. Who didn’t see that coming? He had smoked most of his life and had been diagnosed with emphysema, and later with COPD. He had been on oxygen for probably a year, maybe longer. He told us that he wanted to be cremated because the thought of being in an enclosed, confined place made him feel panicky.  Even now, my heart goes out to him.

Because I lived a hundred miles from my mother, her death feels like those videos on social media that you see when you’re scrolling through your newsfeed.  I remember it as a series of video snippets..

Snippet 1: 

I see her sitting in her recliner, watching Bill O’Reilly. She tells us she has an appointment with her doctor this week. A problem with her heartbeat, she tells us. 

Snippet 2:

I see Mom in the hospital bed. Family members gathered around. Visiting with my sons, Derrick in person and Trevor by Facetime. 

Snippet 3:

I see the southern Indiana landscape passing as I drive from Louisville to Evansville to spend time with her.

Snippet 4:

A few days before her death, I see the family gathering around her again as the doctor examines her. There is concern on everybody’s face. 

She’s moved to the hospice ward.

Snippet 5:

My oldest brother calls me on a Wednesday afternoon and tells me that Mom isn’t going to make it through the night.

Snippet 6:

I see the sign on Interstate 64 telling me that I’m now leaving the Hoosier National Forest. Later, I take the exit to Evansville.

I arrive at the hospital and enter a hospice waiting room. It’s full of siblings, nephews, and nieces. All told, Mom and Dad had over fifty grand and great-grandchildren. They were there to spend a few moments with Mom. One of my sisters suggests that I sit with Mom for a while. 

The lights in her room have been dimmed. She’s lying there, breathing peacefully. Her red hair is no longer red. No more twinkle in those blue eyes. The frail exterior belies her strong interior. She looks as if she has just completed a half-marathon. 

In that fading frame was the woman that bore 12 children, endured my father’s big ideas, to include two farms, a horse stable, and a strip club. In that frame was the dim light that guided us to adulthood. 

I sit in the chair and take my mom’s hand and I said, “Mom, it’s Kimmer, I’m her.” No one called me that but Mom. I was born Kimberly Mark Neese. For reasons that I do not want to explain, I changed my name to Mark Kimberly Neese. I spoke with Mom and Dad when I changed my name. I explained my reasons. They were so gracious. Having said that, my parents never called ‘Mark.’ It was either ‘Kimberly,’ or ‘Kimmer.”

I hold her hand and in that dimly lit room, on a cold, rainy October evening, my mother stops breathing. 

She had been there for me at my Baptism and First Communion, my two hospitalizations, and had been there to witness my older brother Timmy drag me home, half-frozen during a winter storm. 

She had been there for me to shoo away Feezoff, the hermit that lived adjacent to our property, when he accused us of shooting one of his dogs. 

She had been there for me, sitting in that theater, as we watched Sound of Music for the 5th time. 

She had been there for me, and she stayed up with me, just me, to watch the first man land on the moon. 

She had also been there to smack me for being, in her words, a brat, when I demanded that we watch something other than the coverage of Robert Kennedy’s assassination. 

She had been there for me when I enlisted in the Air Force. She had been there when I went to Bible College in Portland, Oregon. She had been there for me when I moved to Louisville to attend Seminary. And she was there for me when I divorced. 

From the very beginning, she had been there for me, even to witness my first breath.

And now, I was there for her to witness her last. 

I went to the nurse’s station and let them know that Mom was gone. I asked them to tell the rest of the family. I couldn’t. 

We gathered around her and baptized her with our tears. No one requested a prayer, because nothing could have solemnize a life that was pure.  While they prepared her body to be taken away, we gathered in the hall and began making plans for the funeral service. The sadness diminished ever so slightly as we began living our lives the way that Mom would have wanted them lived. 

In those moments, Mom was being resurrected and becoming the reference point between us and everything else.

This is part seven in the Healthy Aging Series, written by Mark Neese, LCSW, BCBA. To see more entries in this series, click here.

Healthy Aging Series: Part Six: Five Ways to Make Time Slow Down

Five Ways to Make Time Slow Down | Healthy Aging Series: Part 6

My wife and I were running errands the other day. We were fighting traffic on Bardstown Road and she shared some of the posts from some of her Friends on her Facebook page. Then, one of her past memories popped up from ten years ago. It was one where we had gone to Waterfront Wednesday for an outdoor concert ten years ago to see Company of Thieves. “Time flies,” I said, with a smile. It does seem to go by faster as you get older. You wake up and it’s December. Before you know it, a decade has passed. 

Disclaimer: It is scientifically impossible to slow down time, and I’m pretty certain that time moves at the same speed whether you’re twenty or sixty. So, I’m really not going to give any suggestions for actually slowing down time.

What I am going to do is give some suggestions for making time more meaningful, or making the most of the time we have. 

Your life is a tape measure.

A friend of mine told me the lesson that his father-in-law gave him about the value of the time we have left. He held out a tape measure to about 12 inches. He explained that the twelve inches represent your whole life. He then shortened it to 3 inches and said, “If you’re lucky, this is how much life you have left when your sixty.” Hold your hand out in front of you with three inches between you thumb and forefinger. Three inches, that’s it.

Making the Most of those Three Inches.

Okay, how do you make the most of the time you have left, whether it’s forty or twenty years? I’ve collected five practices that can help. 

1. Practice Reflection.

Take some time each day, preferably before you go to bed, and think about your day. Think about your actions during the day. Reflect on the people that you had contact with during the day. How did you treat them? Did you follow the Golden Rule? You ask yourself if you could have done things differently, things that happened during the day. Reflection is about self-examination and growth. How did you handle criticism during the day? Did you spend the day honoring the things that you value? Consider the emotions that you expressed during the day. Did you overreact to anyone? Did you blow things out or proportion? If so, what would you do differently next time? 

Reflect on each day’s activities, not for self-condemnation, but for self-appraisal, not for shaming yourself, but for learning lessons.

Tip: Before you go to bed this evening, find a quiet place and write a few lines in a journal about the day, successes and failures, and most important, lessons you learned. 

2. Practice Mindfulness.

Mindfulness is the process of disconnecting from time. It is the practice of finding the meaning of the moment. You find a quiet place. It could be a corner in your home in a corner of the forest. I find that mindful-hiking helps me. I get lost in the forest and in my thoughts. I walk without thinking. Without judgment and with full acceptance, I let my ego fall silent and allow the shadow to come to consciousness. At times, I talk to my parents, who passed on years ago, and I let them speak to me from my unconscious. I dream during these times. I let my senses affect me: the bird-sounds, the musty smells, the glossy leaves, and the intermittent breezes.

Tip: Take a one-hour walk in the woods or the park by yourself. Let your mind drift. Hikers experience something called Hiker Dissociation. It’s amazing.

3. Practice Youthfulness.

We tend to take things way too seriously! I’m not sure if this is a side-effect of the PURPOSE DRIVEN LIFESTYLE that has become popular on social media. Maybe it’s because we’ve forgotten how to play. Maybe it’s because we have forgotten how to see the world the way children see the world. Alan Watts, the philosopher said, “The physical universe is basically playful. There is no necessity for it whatsoever. It isn’t going anywhere.” He rejects the idea of life being a journey and compares to dance. Dancing should be fun! Dancing is invigorating! Dancing is play! Watts’ admonition is: Don’t take life to seriously!

Tip: Take some time today and be playful. Turn on some music and dance. And sing. Try to see things that way a child would see them. 

4. Practice Gratitude.

The Stoics used a practice called Negative Visualization. It involved visualizing your life without the things that you value, like your health, wealth, or family. “All things human,” Seneca reminds us, “are short-lived and perishable.” Negative visualization is a for of gratitude. Its ultimate goal is to help us value the things we have and the people in our lives by imagining what our lives would be like without them. It teaches us to have gratitude for what we have. We stop wanting more and teaches us to value the things that we already have. It teaches us the meaning of a goodbye kiss, knowing that it could be the last. Practicing gratitude forces you to stop and think about what you have now.

Tip: Take some time today and imagine your life without someone or without something that you value in your life. Take this very slow and ponder on it for an extended period. 

5. Practice Flexibility.

One of the slogans that I live my life by is You have to adjust to the things that won’t adjust to you. Life will always throw you a curve ball. No matter how hard you plan things, sooner or later, those plans are going to have obstacles. Being flexible means living life on life’s terms. I can go on and on, but you get my point. Rigid people are always frustrated because rarely do things turn out the way they expected. Maybe, being flexible means lowering your expectations of people, places, and things. It insures that you’ll rarely be disappointed with the mundane events that make up our day to day existence. 

Tip:  The next time you get frustrated about something not going the way you planned, take a few minutes and breath. Tell yourself, I can’t control people, places, and things; I can control my expectations.

This is part six in the Healthy Aging Series, written by Mark Neese, LCSW, BCBA. To see more entries in this series, click here.

Healthy Aging Series: Part Five

Living Is Dying, Or Is It The Other Way Around? | Healthy Aging Series: Part 5

The first dead person I saw was my Grandpa Pat. I was thirteen-years old. He was sixty-nine. 

We walked past his open casket after the Pentecostal minister preached about heaven and hellfire. He had heard it a thousand times before, mostly from Grandma. Grandpa was unmoved. 

As I grew older, I learned that old people die. The next person in my life to to die was my Grandma Louise. She was sixty-four when she died from colon cancer. Grandpa Jim died at eighty from a stroke. The same for Grandma Lulu. 

Then my sons’ grandparents began dying. Grandpa Al died from a heart attack at seventy. Grandma Barb died at eighty from congestive heart failure. My father died at eighty-two from COPD. And Mom, Grandma Betty, died at eighty-seven from some kind of systemic infection. Old people die. In fact, all people die. 

No matter how healthy you are, no matter how well you prepare for your later years, no matter how much money you have, no matter who you know, no matter what kind of life you’ve lived, you will eventually die.

The issue isn’t if you’re going to die, but how you’re going to die, and by that I don’t mean which illness will you succumb to. I mean, how will you emotionally and psychologically handle the process of dying. How will your death and dying affect others? How well will you divest from this life 

As a psychotherapist, I often say to my clients. “You die the way you lived.” If you were a generous person in the years leading up to your death, you die a generous person. If you were a comforting and reassuring person, you will die that way.  Of course, this does not apply to the people that suffer from various forms of Dementia, Alzheimer, or other neuro-cognitive disorders. 

People that struggle with living, with the thought of dying and letting go, also struggle with dying. 

Jimmy Carter knew about dying because he knew about living. In his book, “The Virtues of Aging,” he answers the question that he was often asked: What have been the best years of  your life? 

Now is the best of all,” was his answer. He has lived a full life. He’s ninety-six years old as I write this. If you consider the word ‘dying’ as synonymous with ‘aging,’ he is dying well.

Betty Neese, My Mom

My mom’s favorite word was ‘serendipity.’ “What a nice serendipity,” she would say when we visited unannounced. I’m sure she saw her death as a serendipity. 

Mom was happy, healthy, and non-judgmental most of her life. She was always learning new things and was conversant on almost any topic. She practiced the Golden Rule. She wanted to know what I had been doing since our last visit. I rarely heard her complain, except to hear how she missed my father. 

My mother died well, because she lived well. Living is Dying. 

The evening that she died, I stayed the night in her very small apartment at the senior-living complex. I slept in her bed. The next morning I explored her bookshelves. I looked around the sparse apartment. She didn’t have much. She had already let go of the things that most of us value. I gathered a few books and left.

I remember her memorial service vividly. I was asked to deliver the eulogy, the good words. I talked about all the difficulties that Mom had experienced, including the loss of three children and banishment by her mother for leaving the Catholic Church. I traced Mom’s footprints through her religious journey. I reminded my siblings that Mom (and Dad) loved us all despite our mistakes and bickering. We used to joke about Mom and her Bubble. Very little seemed to shake her. I concluded and said, “Mom didn’t let stupid shit rob her of her peace and joy.” 

Now, I think, we envy her. 

This is part five in the Healthy Aging Series, written by Mark Neese, LCSW, BCBA. To see more entries in this series, click here.

Prevent Falls with Fitness Training and instability exercises

Being Fall-Proof: A Goal of Aging Well | Healthy Aging Series: Part 4

My mother fell at least twice in her senior years. Once on a slippery bathroom floor and the second time in a fast food restaurant. She seriously injured herself both times. I wanted to hire a personal trainer to come to her home to work with her to help her become more stable. Unfortunately, her health declined and she passed calmly due to other health issues. 

I see my mom everywhere I go. Senior adults that wobble when they walk and need help getting around. 

According to the CDC, falls are the leading cause of fatal and non-fatal injuries among people 65 years or older. In 2014, 27,000 older adults died because of falls. 2.8 million older adults were treated in the ER and approximately 800,000 of these patients were subsequently hospitalized.

Healthy aging is all about prevention

and one of the most preventable problems that we could face, as we age, 

is falling.

You’re most likely not 65 years old or older right now, but you will be. Remember, everything in the universe is aging, and that includes you. If you don’t start preparing now, you will be at risk of falling someday. 

The good news: most falls are preventable. 

Here is the secret: You have to incorporate instability into your workouts!!!!

First, if you’re between 20-60, exercise is absolutely essential for preventing falls. The best type of exercise is walking and the best type of walking is hiking. As a personal trainer, I love seeing people walk and hiking. 

I was listening to a new podcast this past week called “Live Long and Master Aging,” by Peter Bowles. He was interviewing Olga Connolly, and 84-year old Olympian and Personal Trainer. She was amazing! It’s wonderful to see older adults working well into their eighties. What was her recommended exercise for people: walking?

For the most part, I have stopped running. Not because of any injuries, but because I want to avoid future wear and tear on my body. The problem is, walking doesn’t always activated muscles that you need for fall prevention. In order to become more stable, you need an unstable walking environment. (Incorporate instability into your workouts) Hiking provides that unstable environment in the form of forest or mountain trails. 

Second, you need a stable core!!! I will spend lots of time talking about your core in upcoming blogs. Suffice it to say, your core is as important as your legs for preventing falls

There are several types of training that will decrease your chances of a fall: Center-of-Control Training, Multi-Sensory Training, Postural Strategy Training, Gait Patterns Enhancement Training, Strength and Endurance Training and Flexibility Training.

If you have you want to find out more about becoming fall-proof, seek out a personal trainer or physical therapist that utilizes the Fall-Proof curriculum developed at the Center for Successful Aging at California State University at Fullerton

This past week I became aware of three older adults that fell. One ended up in the emergency room. One end up falling flat on his face. One ended up dying. All three were suffering from either a neurological disorder or cardio vascular disease. It’s questionable if any of the falls could have been prevented. There are many opportunistic diseases that we could fall victim to. In most cases, injuries due to falls can be prevented. 

Aging well really boils down to developing a lifestyle

that will help prevent those injuries and diseases that can rob you of the good life.

This is part four in the Healthy Aging Series, written by Mark Neese, LCSW, BCBA. To see more entries in this series, click here.

Healthy Aging Series Part 3

How To Prepare For Aging | Healthy Aging Series: Part 3

Regardless of your age, begin preparing for aging right now. Honestly, it’s that simple. Do the things that you need to do to be healthy now. Here is what I say:

In order to prepare for the last 10 years of your life,

you’ve got to start preparing for the next 10 years of your life!

In his book, Healthy Aging: A Lifelong Guide to Your Well-Being,” Andrew Weil M.D., provides a 12-point Program for healthy aging. This program really looks like a list of things that we should all be doing now to get and stay healthy. If you want to be healthy when you’re 60, 70, or 80, then live a healthy lifestyle in your 30s, 40s, and 50s. Here is his program:

  1. Eat an anti-inflammatory diet.
  2. Use dietary supplements wisely to support the body’s defenses and natural healing power.
  3. Use preventative medicine intelligently: know your risk of age-related disease, get appropriate diagnostic and screen tests and immunizations, and treat problems (like elevated blood pressure and cholesterol in the early stages.
  4. Get regular physical activity throughout life. 
  5. Get adequate rest and sleep.
  6. Learn and practice methods of stress protection.
  7. Exercise you mind as well as your body.
  8. Maintain social and intellectual connections as you go throughout life.
  9. Be flexible in mind and body: learn to adapt to losses and let go of behaviors no longer appropriate of aging.
  10. Think about and try to discover for yourself the benefits of aging.
  11. Do not deny the reality of aging or put energy into trying to stop it. Use the experience of aging as a stimulus for spiritual awakening and growth.
  12. Keep an ongoing record of the lessons you learn, the wisdom you gain, and the values you hold. At critical points in your life read this over, add to it, revise it, and share it with people you care about.

For those familiar with twelve step programs, maybe this is the 12 Steps for Aging. Look over this list. Everyone would. Benefit from doing these things right now. Aging well means doing the things now to be healthy and happy now. 

Contrast Weil’s list with the following list:

  1. Don’t worry about what you eat. Don’t be concerned with the amount of sugar you’re eating. Don’t practice any willpower over the food you eat. 
  2. Don’t worry about supplements. You’re young, you’ll focus on micronutrients in 10 or 20 years.
  3. Put your head in the sand. Out of sight, out of mind. Forget about getting screenings and assessments.
  4. Don’t see your doctor anymore then you need to. Forget annual or semi-annual checkups. Forget blood work. Forget breast and prostate exams. Forget colonoscopies (I actually work with people that tell me that they haven’t seen a doctor in 5 years).
  5. Sleep shmeep!!! Who needs sleep!!!
  6. Drinking helps me deal with stress. 
  7. I’ll exercise someday. I need 150 minutes of moderate exercise a week? I’m busy. I’ll start exercising next year.
  8. Who has time to read and have family or friends over? I work. I come home and I’m exhausted. I need to get a break from people and thinking.
  9. I have a way of doing things and it’s worked for me these past years or decades. If it’s not broke don’t fix it. 
  10. I get tired of hearing people talk about growth and discovery. What’s wrong with me now? If people don’t like the way I am then they can…
  11. I hate getting older and looking older. I hate what I see when I look in the mirror. 
  12. I’m going to roll with the flow. I’ll worry about getting older when that happens. I’m probably not going to live to be old anyway. My parent didn’t get old, so I’m not going to get old. 

Okay, not everyone feels this way about getting older. Many of are working hard at staying healthy and worry about getting older. 

I want to help with those worries.

Weil’s list gives me a good outline. I want to fill in the blanks and share of my experience in aging.

Healthy Aging Series: Part Three How to Prepare for Aging

 

 

 

 

 

 

 

This is part three in the Healthy Aging Series, written by Mark Neese, LCSW, BCBA. To see more entries in this series, click here.