Are You Age Friendly?

Aging is the natural progression we each experience over time as living and breathing beings. For me, the term age-friendly refers to behaviors and practices that enhance my quality of life. Plus, an age-friendly approach challenges me take full accountability for the consequences of my lifestyle choices.

Earlier this year I watched a program on my local PBS station called, Fast Forward. The hour-long documentary followed four different families who were challenged to consider how they viewed the topic (and reality) of aging. In the film, millennial aged children and their parents wore customized suits to simulate a body decades older than their current self. Each of them were also enhanced with make-up, faux skin, and wigs to give them a sneak peek of themselves at age 85. The results surprised everyone.

The point of the exercise was whether or not the participants might change their current habits for the betterment of their future self. The film noted that very few people in general are preparing for their mature years. Many are either putting off conversations about the topic of old age or avoiding it altogether. The most important subjects addressed in this film are that we should be having candid discussions with loved ones about our expectations towards getting older such as care taking roles, financial responsibilities, and housing needs. Having a living will is essential for adults of any age - this is a document that states your wishes clearly and can be completed easily, and for free, here.

Topics that the program missed revolved around physical health such as weight, diet, and activity. These lifestyle factors can have the most powerful impact on how well we age, how we prevent illness, and how well we can manage any current health conditions. For example, shedding as little as five pounds of excess weight reduces 20 pounds of pressure on your joints. Eating more leafy greens increases antioxidants and can reduce your risk of cancer and heart disease, and a daily walk promotes cardiovascular health. At Anderson Therapeutics check out my 3 Key Concepts to Improved Health which shares simple resources, tips, and techniques to help you live well. Aging friendly is up to you.

Be Well. ~Tiffany

Image by Elf-Moondance from Pixabay

*This post first published on March 25, 2021.

Improving Your Health - Follow These 3 Key Concepts...

How do you define health?

Is health simply an absence of disease, or is health a specific state of being that you can see, measure, and feel? Beyond medical definition and parameters, health is often based on perception, appearance, culture, gender, age, and ability. If you are seeking to improve your health then most likely you are fully aware of what you don’t want - maybe it’s some excess weight you’d like to loose or you wish you were able to sleep more soundly or want to reduce your cholesterol or maybe you simply don’t feel as well as you would like to.

A decline in health can come about due to lifestyle choices such as tobacco use, lack of exercise, and/or dietary excess. Other times poor health is attributed to a genetic condition or chronic illness. Regardless of your current state, improving health is well within our control. What aspect of your health would you like to change?

Consider these 3 Key Concepts to Improved Health:

  • Soothe - Relieve chronic pain and better manage stress

  • Nourish - Dine well and take full responsibility for the consequences of your meals

  • Rest - Improve sleep

These three factors are simple, yet too often are neglected and disregarded. How often have we ignored pain or overeaten or told ourselves we can go without much sleep? Choose one of the three concepts or all then invest more time and attention into better managing pain, both physically and mentally. Acknowledge and reduce the stress in your life. Eat a nutritious diet and understand how certain foods can promote good health and offer protective factors. Never underestimate the power of sleep.

This advice isn’t meant to replace medical attention, speak to your physician before implementing any changes to your wellness routine.

Be Well. ~Tiffany Anderson, LMT, RMT, BS, CHES, Founder of Anderson Therapeutics

Falling Asleep - Staying Asleep

Fall…the perfect season to focus on improving sleep. Darker days and cool temperatures naturally beckon us to a deep state of slumber. Sleep is essential for good health and crucial to those of us who are managing chronic conditions.

For decades I struggled with sleep deprivation. Now that I have made a few lifestyle changes I experience the best sleep of my life! Check out the Rest section of my 3 Key Concepts where I share resources and tips that help me to fall asleep and stay asleep. Consult your doctor to see if my resources may help you as well. I find that sleeping between 5-7 hours per night is best for me. Here are a few quick tips…

  • Cutting down on caffeine - ultimately I weaned myself away completely. Caffeine is a tough addiction though I feel better and sleep more soundly now that I avoid this powerful stimulant. Added bonus is that I no longer experience high blood pressure.

  • Scheduling relaxation time - sleep rituals and nightly routines guide me towards better sleep. This time can be as short as the time it takes to brush your teeth. I enjoy meditation with healing sounds, guided imagery CD’s, and music designed for deep sleep.

  • Eating a small plain baked potato or other fat-free starch (my favorite is a small bowl of steel cut oatmeal with blueberries and oat milk) an hour or so before bedtime is warming, eases anxiety or the blues, provides me with 100-200 nutrient rich calories, and helps me sleep more soundly.

Be Well and Sleep Well! ~ Tiffany

Image by Pexels from Pixabay

This post first published on October 11, 2018.

Holistic Approach to Joint Replacement - WIN a signed copy!

Butternut to Bionic is a story of personal triumph AND a resource guide unlike others. How is this guide different? The conversational style of the book discusses how to incorporate alternative therapies into preparation for, and recovery from, joint replacement surgery. Complementary and accepted therapies such as Acupuncture, Reiki, Therapeutic Massage, Dietary Therapy, and Aromatherapy are widely used by patients during recovery from surgery, though are topics not often addressed with their physician…but they should be. These methods are referred to as ‘complementary’ because they enhance the efficacy of Western treatments and contribute to the well being of the patient.

To WIN a FREE signed copy of Butternut to Bionic: A Resource Guide for Hip Replacement Surgery…

  • Share this post for an entry and comment for an additional entry.

  • Tag a friend for yet another entry

  • Random winner will be selected and contacted by private message on November 30, 2021.

Each year nearly 1 million Americans undergo joint replacement surgery. This procedure is considered an elective surgery and with it comes long-term consequences. Studies have shown that 80% of hip replacements last 15 years, while 70% last at least 20 years. Knee replacements can last up to 20 years. The patient’s goal is to protect the health of the new joint and avoid future surgeries to the best of their ability. Lifestyle behaviors offer protective factors; such as maintaining a healthy weight to reduce pressure on the joint - this is important since excess weight can shorten the lifespan of an artificial joint, exercising moderately but not aggressively, and reducing inflammation to better manage pain. These topics and more are covered in this resource and recovery guide specific to joint replacement.

Butternut to Bionic earned 4/4 star reviews from GoodReads and was touted as, “highly recommended reading” by Reader Views. This resource guide was also nominated for the 2018 AARP Purpose Prize, 2018 Health Literacy Award, and the 2019/2020 Reader Views Literary Award.

Amazon reviewers like Lynn L., Registered Nurse shares, “This book belongs in every doctor’s office. Every patient’s home.”

Naturopathic Physician Dr. Leslie P. commented, “Even though (the guide) is specific for those going through hip replacement, her advice is relevant for most any type of surgery.”

Butternut to Bionic introduces readers to author Tiffany Anderson and her personal experience of recovery from serious illness leading to dual hip replacement. Personal anecdotes, candid observations, and private details add to the unique approach of this guide. Drawing on her 22+ years of professional experience in the field of health, Tiffany has written this book from the patient’s perspective to help others facing similar circumstance. Hip and knee replacement recipients, family members, caregivers, and healthcare providers will find this book intriguing, insightful, and useful. A companion website shares FREE wellness resources and a weekly health and wellness blog. Share this post for a chance to win a signed copy or order your copy of this valuable resource guide in paperback, e-book, or on Kindle here!

Best in Health,

The Anderson Therapeutics Team

Health Benefits of Earthing...

Earthing is the practice of making bodily contact with our planet to connect to the Earth’s natural healing energy. Earthing is said to reduce inflammation, pain, and stress; improve blood flow, sleep, and vitality.

In other words, Earthing is another way of describing Ecopsychology…the research and study showing that our health improves when we spend time in nature. There are any number of ways to experience the benefits of Earthing, from an intentional immersion in nature to a casual walk in the park. Some physicians are even prescribing time in nature to help their patients heal! Consider adding one or more of these activities to your wellness routine…

  • Barefoot walking - on sand, soil, or grass…

  • Forest Bathing - a conscious and contemplative practice of being immersed in the sights, sounds, and smells of a forest…

  • Grounding - similar to Earthing; grounding is where one makes contact with the planet, transferring natural occurring energy from the ground to the body.

The planet we live on has a unique energy and frequency that influences our body, this energy is called Schumann Resonance. Tapping into this resource is easy and results may vary…your homework is to test the theory for yourself.

Nature employs the mind without fatigue and yet enlivens it. Tranquilizes it and enlivens it. And thus, through the influences of the mind over body, gives the effect of refreshing rest and re-invigoration to the whole system.

- Frederick Law Olmsted, 19th century Architect

Be Well. ~Tiffany

Fitness on a Budget...

Exercising on a regular basis and a eating balanced diet are two of the most impactful things you can control and do for yourself that promote good health, practice prevention, and improve how you feel. An exercise routine doesn’t need to be expensive nor do you need a gym membership to achieve positive results. Some of the most effective fitness routines, such as those listed below, are FREE.

Walking - an easy activity for nearly everyone, accessible, and can be done indoors or outdoors so weather isn’t a factor.

Stretching routines - follow a class, get a book, or find virtual guidance to help you gain more flexibility.

Strength training - use any source of resistance from exercise bands to free weights to soup cans.

Limited mobility? Exercise while seated…there are plenty of YouTube videos demonstrating fitness routines for those who sit at a desk, restricted due to illness/injury, or are in a wheelchair. Programs with structured routines such as Sit and Be Fit are freely available online.

Online exercises specific for older adults:

Be Well. ~Tiffany

This information is advice and not meant to replace medical care, speak to your physician before incorporating anything new into your wellness routine.