WHY SMALL PLANS CAN MAKE A BIG DIFFERENCE When life feels overwhelming, or you just aren’t feeling your best, it can be difficult to find hope or joy. Sometimes, the best medicine is a little self-care in the form of simple activities and treats that you enjoy most. One of the best ways to boost your mood is by planning something to look forward to. Whether it’s a favorite movie, a new painting class, or a tasty latte, prioritizing things that bring us happiness can empower us with hope. It’s like adding a bright spot in the future, making the tough days more manageable. What do you love? Your plan doesn’t have to be grand or complicated. Start by identifying activities that make you happy or that interest you. Do you love comedy movies or enjoy going to concerts? You might sign up for an improv class or buy tickets to see a play. It can be anything that brings a smile to your face. Plan it. Once you know the activity, start planning. Our busy lives sometimes lack time for the little things that make us feel good. Treat your happiness like a necessary appointment and get it on your calendar. Spending time with your loved ones and friends also has a wealth of benefits for your mental health, so decide whether you want someone to join you. The Happiness Hack
By planning to do things that bring you joy, you’ll feel more hopeful, balanced, and better equipped to handle whatever life throws your way.
BOOSTING BONE HEALTH AS YOU AGE
The winter months can be challenging to our physical and mental well-being, particularly for seniors who can feel the season’s bitter cold in their bones. Fortunately, you can combat the season’s bite in several ways to better maintain bone health in winter and beyond. Here are three ways to help keep your frame from feeling fatigued. The Dynamics of Diet First and foremost, our bones benefit from what we eat. Diets high in protein, calcium, and vitamin D considerably impact our bodies’ durability and resilience. Regularly consuming fish, leafy greens, and dairy products can help prevent bones from becoming too brittle. In some cases, supplements — particularly those with calcium and vitamin D — are helpful for those with dietary restrictions. The Perks of Progressive Resistance Training Although getting outside and walking in the fresh air is always a great idea, health professionals caution we need more than that to maintain bone health throughout the year. Antonia Chen, an associate professor at Harvard Medical School, recommends strength/resistance training — weightlifting or bodyweight exercises like push-ups — as an additional layer of protection. “When we put force on the bone, it stimulates our bone to mineralize and become stronger,” she explained in an article by United
Healthcare. However, she adds that seniors should tailor their strength training regimen based on their comfort level. “Some people say, ‘Push through the pain,’ but that’s a bad idea,” she warns. The Power of Physician Partnerships Naturally, frequent communication with your health care team is critical to bone longevity for people over 65. Routine check-ups help identify and monitor any substantial changes in bone strength and allow you to develop an exercise program that will help rather than harm. Always consult with your physician(s) before starting any new routines that may strain undiagnosed issues or exacerbate osteoporosis or other conditions.
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