January is typically the time of the year we reflect on the past year and inspire ourselves to set goals for the new year. However, often when we look back at our list from the prior year, we recognize we may have been overly ambitious! I promise this list will help you age successfully in 2023 and all my suggestions are simple to do but could have a profound and positive impact on your daily life no matter what your age!

1. Drink More Water Daily

“Staying well-hydrated may slow down aging, prevent or delay development of chronic diseases, and therefore prolong disease-free life,” said lead investigator Natalia Dmitrieva, a researcher from the Laboratory of Cardiovascular Regenerative Medicine at the U.S. National Heart, Lung and Blood Institute.

The latest research from a US News & World Report (from a Jan. 3, 2023, article) not only confirms past research, but focuses on just how critical it is to drink enough fluids every day! Just how much should you drink?  The recommended amount is “6-9 cups of fluids like water a day for women, and men need 8-12 cups a day”.  It is estimated that over 50% of people drink less fluid that they need even though this one simple step can make the difference of aging well or not. I keep a bottle of water (with a built-in straw) next to me all day and try to fill it two to three times. I add lemon juice when I am tired of plain water! Don’t replace your fluid intake with soda, or caffeinated products. If you want more flavor, add a little of your favorite juice to your water. I also recommend buying “Tart Cherry Turmeric and Ginger Tonic” concentrate at Wards Supermarket and I add a tablespoon to my water.  All of these ingredients help with arthritis and any kind of inflammation. Try it and see if you like it!

2. Walk More Every Week

As the Arthritis Foundation says, ‘What’s not to like about walking? It’s free. It’s easy to do, and it’s easy on the joints.”

Maybe you hate exercise or can’t go to the gym, but all of us can go for a walk three times a week. Just a short neighborhood brisk walk is enough to make a big difference.

The following website from the Arthritis Foundation lists 12 benefits of walking and some may surprise you!

https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking

Here are a few:

• Women who walk 30 minutes a day reduce their risk of stroke by 20% and by 40% if they stepped up the pace
• Post-menopausal women who walked just 1 to 2 miles a day lowered their blood pressure by nearly 11 points in 24 weeks
• Age related memory decline was found to be far lower in women who walked regularly
• The more you walk, the better you feel! Positive mood hormones increase with walking!

3. Be Kind to Yourself and Others

The Mayo Clinic has a great website on this topic:

https://connect.mayoclinic.org/blog/living-with-mild-cognitive-impairment-mci/newsfeed-post/practicing-self-kindness-part-1/

While it is written for those suffering from mild cognitive impairment, I found it useful for anyone.

Most of us easily feel compassion when we see someone suffering, even those we don’t know. But when it comes to turning down our own inner critic, it is much harder. Self-kindness can “help both you and your loved one’s handle day to day stress with more resiliency” according the Mayo website. Here are a few things you could try and check out the full list on the website:

• Do something nice for yourself like buying flowers, have lunch with a friend, splurge on a yummy treat
• Spend 30 minutes doing something you love
• Give yourself permission to say no!

4. Stay Connected

Yes, I know this has become more challenging with Covid, but we have all heard the research about the importance of staying connected to friends and family. If there is a silver lining to Covid, it is zoom. Now we can “visit” with family thousands of miles away. Have you resumed all your pre-Covid activities?  Activities like going to the gym, taking art classes, playing bridge with friends? A friend calls it “nourishing the soul.” Don’t let yourself get to isolated or lonely. Join the wonderful Senior Center, volunteer with an organization you believe in, try a new place of worship, even learn how to meditate!

https://eldercare.ufhealth.org/senior-recreation-center/senior-recreation-center-calendar/

Check out the Senior Recreation Center Calendar for new ways to stay connected:

Make sure you click on the bottom of each day where it says “+8 more” to see all the options for that day! Try something new in January!

5. Practice Gratitude

As simple as this sounds, waking up and thinking about something you are grateful for is the perfect way to begin your day. Research shows that practicing gratefulness is good for your brain, your physical and mental health, and even your self-esteem. Did you know that people who practice gratitude have less heart disease, overcome adversity more easily, and are healthier and happier? Check out the science of gratitude and write your own daily affirmation. I watched a five-minute film about how to practice gratitude by Louie Schwartzberg that I highly recommend. It is stunning visually, and is a gratitude meditation on its own:

https://www.youtube.com/watch?v=4115qFsdWKQ

I’d love to get any feedback on this, and I will be happy if I have inspired you to try just one or two of these ideas! May the New Year bring you and your loved one’s health and blessings. Feel free to share this family and friends. Let me know if you would like me to add any names to my newsletter list. You can unsubscribe at any time by clicking on the unsubscribe link.

Stay tuned for more information on my upcoming book, Successfully Navigating Your Parents’ Senior Years, coming out the end of March!

Here is the link for pre-order from Amazon but it is also available at many other book sites:

https://www.amazon.com/Successfully-Navigating-Parents-Senior-Years/dp/1637742479