Tag Archive for: healthy living

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.

 

Mark Scaling a Mountain!

It’s Never, Never Too Late to Start Getting Healthy!! | Healthy Aging Series: Part 2

I’m 65.

I’ve been pretty serious about my health most of my adult life. This is due, in part, to the many people that have mentored me and influenced me these past decades. 

I see my doctor and dentist twice a year.

I work out almost every day.

I hike and walk every week.

I cycle (during the warmer months) every week. 

I lift weights or do body weight exercises 3-4 times a week.

I recently eliminated “added sugar” from my diet and dropped 20 lbs.

I still have lots of things to work on, but it’s never too late to get started.

I have worked on the stress in my life, and I been doing mindfulness practices to help.

I’m working at reducing the sodium in my diet with the hopes of reducing my blood pressure.

I’d like to get my percentage of body fat down to around 18%.

Like I said, it’s never too late!

In a recent New York Times article by Gretchen Reynolds (September 18, 2019) entitled, “Taking up Running After 50? It’s never too late to Shine,” she writes that, “middle age is not too late to take up intense exercise training and begin banking many of the health benefits of being an athlete.” I love this analogy of banking health benefits! She explains that older athletes have fewer long-term health conditions, take fewer medications, have fewer hospital or medical visits, and their physical function is excellent.

Again, it’s never too late!!

I’ve mentioned in an earlier blog a book that my father gave me 2 decades ago, “Dr. Bob Arnot’s Guide to Turning back the Clock.” Arnot writes, “You can set back your biological age, like rolling back the miles on a car’s odometer. How much? A sedentary forty- or fifty-year-old can realistically expect to test as a healthy twenty-five-year-old after as little as six months.” This is a book worth reading if you want to become more active and reverse aging. I have two copies in my office, and I’ll loan you one!

Bob Arnot’s advice, “It’s never too late!”

Another book that inspired me during this past decade was, “Younger Next Year: Live Strong, Fit, and Sexy -Until You’re 80 and Beyond,” by Chris Crowley and Henry S. Lodge, M.D. This is a very hopeful book. Crowley is eight-four-years-old and continues to be active and in very good health. He writes that, “you may want to think about the fact that 70 percent of premature death is life-style related.” “Premature death,” he explains, “means before you’re deep into your eighties.”

Crowley and Lodge agree, It’s never too late to start preparing for old age!!

Here is my advice:

The sooner you become more health conscious, the better your chances of living a long and healthy life.

Let that sink in. 

This means getting more health conscious about:

  • Good nutrition
  • Being active
  • Having something to get up for every morning
  • Maintaining good relationships
  • Learning to adjust to the things that will not adjust to you

I’m sitting in a Starbucks in Colorado as I write this blog. I’m getting ready to hike The Incline. It’s a mile-long train up the side of Pike’s Peak that increases in elevation by 2000 feet. I try to do it every time I visit, to test myself. It’s usually takes an hour and fifteen minutes to make it up that mile stretch. We’ll see about this time.

Why do I do things like this?

Because I’m doing what I can now to ensure that I live a long and healthy life.

It’s never, never too late to get started!

Book Mentioned in Blog By Mark Neese

 

 

 

 

 

 

 

 

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

Nutritional and Medical Disclaimer for True North Counseling, LLC

In viewing this website (and blog), it is assumed that you understand and acknowledge that the services and information, provided by True North Counseling, LLC may involve recommendation to improve your general health, fitness and well-being, including nutrition/diet advice and suggestions for physical activity.  In accepting this information, understand that it is under your best discretion to be respectful to your body when engaging in physical activity and/or changing dietary habits. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess current health and fitness status. Do not overlook the importance of having a team-approach when health is involved. Regular visits with both your physician and registered dietitian will allow you to create the best possible, balanced approach in meeting health and performance/fitness goals.

Hiking out west

Active Aging: Lessons from My Younger Self | Healthy Aging Series: Part 1

I’m old, or at least that’s what gerontologists tell me. I turned sixty-five this past year and that means I’m in the “Young Old” category. I was actually proud of myself when I turned sixty-five. When I was in Air Force basic training, forty-seven years ago, I called home for the first time and was told my maternal grandmother had died at the age of sixty-four from colon cancer. I’ve been holding my breath for these past forty-seven years, and now I can exhale, at least a little until I’m seventy, the age that my paternal grandfather died.  I’ve been holding my breath, while at the same time, preparing for old age, if that makes sense. 

What I’ve proclaimed to people over the past decade is this: “You have to prepare for the last ten years of your life.” The average age of my parent’s deaths is eighty-five years old (Dad died at 82, mom at 87). And so, that means the last ten years of my life will be 75 to 85. How well have I done preparing? Ten years ago I began training to be a Certified Personal Trainer, and more specifically, a Senior Fitness Specialist. I read a lot about fitness and nutrition. I cannot tell you the number of books that I’ve read on these topics, seriously, hundreds. What lessons did I learn to help me as an aging man in his sixties? I’m now reading many, many books on aging, but what lessons did I learned during the past decade that I can teach my present self?

Lesson one from my past self: I’ve learned to take more days off from working out, especially after a very long hike or intense workout.

In other words, I’ve learned to let my body recover. I’ve decreased the intensity of my workouts. I’ve learned that I need to continue to do resistance training 3-4 times a week, but I keep the volume low by using lighter weights, and maybe increasing the number of sets and reps. Sometime, I take a week or maybe two off from resistance training. Live to fight another day.

Lesson two: I’ve learned that I need to cut out sweets and added sugar from my diet.

Thanks to my Fitbit, I’ve learned that sugar and alcohol affect my sleep and I’ve cut back on both. I don’t worry as much as I used to about my weight. I just want to stay strong and keep my percentage of lean muscle mass as high as I can. A little fat is a good thing as you age, but sugar affect everything, including your blood pressure, your immune system, and maybe contributes to illnesses such as cancer. I eat sugar as a luxury: small amounts and occasionally. 

Lesson three from my younger self: I’ve learned to work on my mobility and stability.

In the training world they call this functional fitness. Some call it training to be “fall proof.” I do this by incorporating instability into my workouts.. I’ve learned that the more unstable the surface, the more stable my ankles and legs. I don’t use trekking poles unless I’m doing lots of elevation, like the Incline Trail in Manitou Springs, CO where you gain 2000 ft of elevation in 1 mile. I see older adults wobble when they walk. My mother wobbled as she walked to the Hardees every morning. She fell several times that resulted in serious injuries. Not good. 

Lesson four: I’ve learned that I need to take care of my gut. 

I learned that I need probiotics and prebiotics, and that I need to consider the colony of bacteria living in my gut as a separate entity. I’m eating for two, me and my gut flora. I’ve learned that feeding my microbiota involves eating lots of fiber. It also means that I need to be mindful of the antibiotics that I take and the water I drink. I’ve begun filtering my water to eliminate the effects  of chlorine and other chemicals on my gut bacteria. I haven’t done as well as I’ve wanted by increasing the variety of bacteria strains in my gut, but I keep working on it, because these little creatures affect every aspect of my wellbeing. 

Lesson five: I’ve learned that I need to take care of my brain. 

This is a big one. The two things that promote a healthy brain are: a good night’s sleep, and keeping your brain actively learning new things. I’ve recently asked my doctor to order a sleep study for me. I wake up in the middle of the night and sometimes I have a problem getting back to sleep. Sometimes, I do not get good restorative sleep, which is due to eating sugar or drinking even one drink during the day. I’ve learned that various kinds of mushrooms can promote neurogenesis. So, I drink a mushroom/cacao mixture every morning. And I read and study a lot! I’m in the middle of preparing to write 50 or so blogs on healthy aging by reading as many books as I can on the subject. It all promotes a healthy brain.

Ask yourself, “What have I learned from my younger self?”

What worked for you? What didn’t worked for you? The answers to those questions can serve as a road map for your healthy aging! 

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

 

Healthy Aging Series: Introduction

“Everything in the Universe ages.” Leonard Hayflick

So, why should we be any different? 

The real question isn’t, are we aging, but how are we aging? We have one body. There are no second chances or replacements. The way that you take care of your body now will most likely determine if you have a long and healthy life

Here is what I tell my clients: “The sooner you become more health conscious, the more likely you’ll live a long and healthy life.”

I want to help in this process. I’ll be providing blogs over the next 12 months to inform you and challenge you to become more health conscious now. After all, the sooner the better, right?

Here are the topics that I will cover:

  • The Healthy Aging Brain
  • Healthy Aging and Sleep
  • Recovery and Resiliency
  • Stability and Mobility
  • What is Senior fitness?
  • Stress
  • Aging and Depression
  • Complex Grief
  • Good Genes vs. Bad Habits?
  • Aging Gracefully
  • Aging and Muscle Mass
  • Things you can do: Annual Checkups
  • Healthy Aging and Your Teeth
  • Your Colon
  • Healthy Gut
  • Fasting for Healthy Aging
  • Exercise for Healthy Aging
  • Sugar
  • Healthy Aging and Paleo Lifestyle
  • Lose the Extra Pounds
  • Body Composition: You need a little extra body fat.
  • Blue Zones
  • Retirement
  • Divesting Yourself
  • The End is Part of the Journey
  • Hiking for Healthy Aging
  • Silverstrong @True North
  • Healthy Aging and Mental Health
  • Healthy Aging and Goal Setting

Here are some of the books I’m going to review:

📚   Lifespan: Why we Age –And Why We Don’t Have To, by David Sinclair

📚  Healthy Aging: A Lifelong Guide to Your Well-Being, by Andrew Weil

📚  Enlightened Aging: Building Resilience for a Long, Active Life, by Eric Larson, M.D.

📚  Borrowed Time: The Science of How and Why We Age, by Sue Armstrong

📚  Fitness over Fifty, by the National Institute on Aging

📚  Successful Aging, by John Wallis

📚  The Healthy Aging Brain, by Louis Cozolino

…Lots and lots more!

And I’m going to introduce you to some fantastic podcasts:

🎙️  “Live Long and Master Aging,” by Peter Bowes

🎙️  “Anti-Aging Hacks,” by Faraz Khan

So, fasten your seatbelts. I can’t wait to share some life-changing blogs!!!!

Mark Neese, Therapist at True North CounselingMark Neese, LCSW, BCBA is the co-founder and co-owner of True North Counseling. Mark has been in the health profession for over 40 years. For the past decade, he has developed tools to work with Senior Adults and started SilverStrong as a program of True North Counseling to address their needs.  Mark is a Certified Personal Trainer with The American Council on Exercise (ACE), a Senior Fitness and Functional Aging Specialist with ACE, he has a specialty in Weight Management from ACE, and has a certification in Holistic Nutrition from the American Fitness Professionals Association. 

Click here to contact Mark or see more entries in the ongoing Healthy Aging Series here

out of the darkness

Out of the Darkness

Hank Buckwalter, his wife, Chelsea, and Rommie and I participated in the Out of the Darkness Walk this past weekend at Waterfront Park.

It can be emotionally overwhelming to be in a gathering of people that are celebrating the lives and passing of their loved ones. I listened as the “Honor Beads” were given to the family members and friends of those who had taken their lives. They celebrated these beautiful humans that saw only one solution to the pain they were experiencing.

I lost a friend of 47 years this year to suicide. He was in a lot of pain. At his memorial service, an acquaintance commented, “I can’t believe Jeff took his own life.” I forgive him for his insensitivity. As much as I miss Jeff, our laughs, our High School pranks, our wonderful conversations on his deck near Hikes Point, I understand why he took his own life. He was in pain.

I struggle with the legality and morality of suicide.  Having said that, I will do everything in my clinical and personal power to prevent others from taking their own lives.

People need hope and when they lose hope

 they see very few solutions to their problems.

I wrote a blog a year ago about hope. Here is what I said:

People come to therapy because they have feelings of hopelessness. As a young therapist, I was inspired by Moltmann’s admonition, to be an instrument of hope. At the very heart of therapy is the goal of helping people find hope, because without it they cannot live. I believe that hopeful people inspire hopefulness in others. A hopeful therapist has many tools and strategies for helping people, but most important they inspire hopefulness. I believe they infect people with their hopefulness. They engage in a Therapy of Hope.

If you have thoughts of suicide, even fleeting thoughts, contact a therapist. We have included the suicide hotline number on our website. Call it and make an appointment. In Kentucky, all therapists are required to take a workshop every three years on suicide prevention. Make the call.

After the walk this past Saturday, Hank and Chelsea, and Rommie and I went to First Watch and had breakfast together. We reverently celebrated life.