SELF Care Aging Program

Aging can be quite an adventure. Staying active and developing wellness practices that you do regularly are keys to a long, happy, and prosperous life. Attitude also has a tremendous influence on how you age. Aging is a fact of life and it helps create health and happiness when you have a positive, proactive attitude towards aging healthy.

Why We Fear Aging

Many people fear getting older because doing so makes us think about life’s uncertainty. Things like health problems, money problems, changing family dynamics and a loss of our independence can all contribute to our fear of aging. However, research shows there are simple practices that will help you age healthy, like this S.E.L.F. Care program created by the founder of the Mindful Living Group:

Dr. Kathleen Hall’s S.E.L.F. Care Program®

S= Serenity

Serenity is the opposite of stress.  Learn a few simple practices that scientific research has proved lowers blood pressure, lowers your heart rate, gives you an immune boost and reduces the stress hormones in your body. These helpful practices also help your body produce calming healing hormones that de-stress the mind and body.

1. Do a short meditation. Meditation can increase boost your immune system, decrease your blood pressure, as well as lower your heart rate and reduce cholesterol. 

• Go to a place where you can be silent for a few moments and choose a simple short phrase or word that creates calm for you, (such as peace, surrender, let go let God, any favorite saying you love).
• Close your eyes, take deep cleansing breathes, to the count of 1-2-3-4.
• As you inhale, continue to repeat your favorite word or phrase.
• As worries, anxiety or thoughts appear in your mind, continue taking deep breaths and repeat your word/words over and over again.

2. Join a Prayer Group. Begin or join a prayer group in your neighborhood, your church, synagogue or at a senior center.
3. Repeat a positive affirmation.Repeating a positive affirmation when you are stressed reduces the production of stress hormones.  Create an affirmation you love, such as, I am strong, I am in control, everything has a purpose.
4. Inspirational Books. Reading positive inspirational books and daily writings help lift spirits and create optimism.
5. Music. Listening to music creates calming hormones in the body.  Download your favorite songs to your iPod. Listening to nature sounds can reduce stress and depression, so download bird, water or nature sounds  to your iPod, or get CD’s and when you are stressed listen to nature and relax.
6. Watch TV. Turn on a television comedy or listen to a funny radio show.  Stress decreases artery diameter by 35% and laughter increases it by 22%.

E=Exercise

Research tells us exercise produces relaxing hormones, such as endorphins. This can reduce your risk of heart disease, stroke, cancer, diabetes, insomnia, Alzheimer’s, obesity, depression, stress disorders. Science tells us exercise lowers blood pressure and cholesterol, gets more oxygen to the brain, causes endorphins to be released lot of health benefits.  Exercise lowers the risk of strokes, heart disease, cancer, diabetes, arthritis, and osteoporosis.

1. Take a walk. Simply going for a walk instantly reduces stress and helps create calm in the body.
2. Work out. Going to a gym, YMCA, senior center, or neighborhood work out center, reduces stress and makes you resilient to future stress. Try to organize a walking group to meet in the morning or late afternoon each day.
3. Gardening. Gardening is ecotherapy, being in nature helps life spirits and helps with stress and depression, also occupies day with health exercise and creativity.
4. Yoga.  Doing some simple yoga stretches in your chair, on your bed or on the floor relaxes your tense muscles and reduces the stress in your body and refreshes the mind.
5. Couple Exercise. Create a daily exercise plan with your spouse and have fun together as you age.
6. Exercise Your Brain. Puzzles and other games help keep your mind active.

L=Love

Sharing your stress and concerns helps the mind and body relax and renew.  Research tells us there is a positive relationship between having community and our health and longevity.

1. Meet with a friend or friends at least once a week for a meal. When we have a physical connection with others, we produce healthy hormones that relax us and reduce our stress. 
2. Get in a group. Create a study group, a card group, or an exercise group or some other group around an interest you have.  When you have friends that support you, there is less stress in your life.
3. Phone support. Keep at least three best friends or family on your phone list.  When you are stressed, call a friend or family member for support. This will help you realize you are not alone and someone cares about you.
4. Write letters and cards. Keep stationery and cards at your home so you can drop loved ones a card or a letter.
5. Color. Surround yourself and wear the colors you love.  This will stimulate you and make you happy and alert.
6. Flowers. Keep fresh flowers in your home. Research shows having flower nearby can increase your happiness, which lessens depression and stress.

F=Food

Food is medicine and medicine is healing. Since food regulates your moods, your sleep, your health, you can regulate stress with healthy eating.

1. Eat breakfast. Eating breakfast increases your metabolism which helps keep your weight down and helps with your mood swings.
2. Omega 3s. Research shows omega 3’s help with anxiety, stress and depression, so eat fish, nuts and other foods rich in omega 3’s as much as you can. You can also take omega 3 supplements.
3. Vitamin B6. Vitamin B6 can increase the serotonin in your body, which calms the body.  Make sure you eat bananas, tuna, turkey, salmon, rice, sweet potatoes or sunflower seeds.
4. Eat Blueberries. We call them “brain berries,” or “youth berries.” 
5. Tomatoes. Tomatoes contain lycopine which helps reduce the risk of cancer heart disease.
6. Broccoli. Broccoli reduces the risk of cancer, heart disease, and boosts your overall immune system.