Thriving Through Connection
I once saw a framed sign at one of those popular home stores that had a saying on it, “It’s not the years in your life that count. It’s the life in your years.” Likely, you’re familiar with that saying too. I think it may be attributed to Abraham Lincoln.
If lifespan is the length of the movie, then healthspan is whether it’s an action-packed adventure or a heartfelt love story. It’s nice to live a long life. But it’s so much nicer to enjoy it while we’re here.
The Blue Zones: Living with Vitality
In a fascinating study conducted by Dan Buettner in collaboration with National Geographic and the National Institute on Aging as reported in this NLM article, he analyzed epidemiological data, statistics, birth certificates, and other research from people in five areas in the world, called blue zones, where people consistently live to be over 100 years old. He identified characteristics that are believed to slow the aging process: movement, nutrition, stress reduction, faith, community, and a sense of purpose and belonging.
There are so many articles written about diet and exercise - the importance of and what kinds are best of each. So many opinions - and some conflicting. But as I read the article and dove a bit deeper into the information about Dan Buettner’s blue zone theory, what struck me most was not how much activity these folks incorporated into their daily lives and what they ate, but how social interaction and living with a sense of purpose impacted the quality of the life they were living.
Sure, keep moving
It doesn’t have to be complicated. Walk around the block at a brisk pace. Dance. Dig in the garden. Swim. Play pickleball. Do whatever you can to keep moving - even if that just means making the choice to take the stairs when you can instead of the elevator. Park in a spot furthest away from the store’s entrance.
This National Library of Medicine article recommends about 180 minutes a week of moderate-to-vigorous aerobic activity per week and 60-90 minutes a week of strength or resistance exercises. You can read about the benefits of strength training in my article, Lift Things Up and Put Them Down. Flexibility and balance are also very important. The National Institute on Aging includes balance exercises as a third pillar of movement that seniors should incorporate into their weekly routines. In this article, the author explains that balance exercises help prevent falls.
Key takeaway: No matter what, incorporate activity and movement in your daily life. Sit less. Move more.
Yes, eat well
How much coffee is too much? Should I count my macros every day? Do I log every morsel of food I put in my mouth and count the calories? So much work. It’s important to be cognizant of what we’re eating and how much. But could it be a bit more simple? Maybe. Maybe all we need to do is to eat as many vegetables as we can - of varying colors. Limit sugar. Ditch the processed foods. Keep portions reasonable. Try not to eat large meals at the end of the day. Be mindful as we chew. Eat to live, not live to eat.
But more importantly, be in community. Stay social. Live with purpose.
Viewing the Live to 100: Secrets of the Blue Zones trailer, I was struck by how happy and vibrant the older people in the video were. It seemed to be because they had a community of people to enjoy life with. They valued their friendships and appeared to be living with little stress.
An article in UCLA Health examines the reasons why we should stay social as we age and lists a whole host of negative health consequences of social isolation and loneliness. These include a greater risk of all-cause mortality, higher levels of inflammation, increased risk of heart disease, poor mental health, and reduced cognitive function.
That makes a strong case for nurturing social connections. But as I’ve spoken with many octogenarians, it can be challenging. As friends and siblings pass away, that social circle naturally begins to shrink. Continually finding ways to make new acquaintances and staying connected to the relationships that you do have is essential.
Ways to increase your social circle
Embrace technology. Learn how to text and send and receive pictures on your phone. Gone are the days when people talked for hours by telephone. Texting family members, especially those in younger generations, is a quick way to keep in touch.
Volunteer. Find an organization that has meaning for you and spend a few hours a week helping out. It could be at the local animal shelter, your church, nursing homes, hospitals, museums, schools, or your library. It’s a great way to give back and contribute.
Frequent your town’s senior center. There are many services offered, including social and recreational activities, educational and arts programs, and even volunteer and civic engagement opportunities.
Join a club. Love to read? Enjoy playing bridge or a round of golf? Whatever your interest or hobby, there’s likely a group of people who regularly gather to share their common interest. Check your town’s website, community center, library or even google “book clubs near me.”
Get more involved at Church. Join a new committee or bible study group. Regularly-scheduled meetings provide an opportunity to frequently connect with others over a shared purpose.
Take classes. Have you always loved to draw? Want to learn a new language? Whether taking classes at a college, the YMCA, or through your town’s recreation division, they can be a great way to learn something new and meet people with similar interests. A local store where I frequently buy camera equipment offers weekly classes and even weeklong excursions to places like Tanzania, the Azores, and more.
Get a part-time job. Who says you have to retire at 65? If you find joy and purpose in the work you do and have the stamina to continue working, why not do so - even on a part-time basis. One inspiring woman I know is still teaching college courses at the age of 84. She’s vibrant, active, and one would never guess her age.
The Bottom Line
A few healthy habits, along with a life rich in joy, purpose, and time spent with family and friends, can help your healthspan match your lifespan - making every extra birthday one worth celebrating.
Here’s to more candles, surrounded by friends and family and enjoying “the life” in your years!