The dawn of a new year often brings with it certain hopes and aspirations. We want to make fresh starts. We want to believe that this year we will do better, be better, and live better. The word ‘resolution’ may even pass through our mind once or twice carrying with it a determination to improve in whatever area we perceive we fell short last year. Having lived through 60-plus New Years, I’m speaking from experience. Many times, when I was determined to follow through with gusto with whatever I had resolved to do…. sadly, I found it usually lasted a very short time, until I eventually fell back into old routines. However, over the years, I have also learned a few helpful tips that I would like to share with you.
Only Do What You Can Do
Don’t make drastic changes. Big changes are difficult to sustain. Think small. It’s the little course adjustments that will get you on track and enhance the quality of your life.
Begin a De-cluttering Process
Not in a major way, but a thoughtful one. As you walk through your home take an inventory. Consider what items you don’t need or like, or are simply taking up space. If you haven’t used it for quite a while, or are tired of dusting it, give it away.
My sister Peggy and I have a fun, ongoing contest about getting rid of stuff – which I describe in a previous post, Minimalist Lifestyles Benefits Families. The basic premise is that whenever one of us gives something away – or tosses it out if it’s not worth giving away, we text the other and say, “I’m ahead!” We are both very competitive, so that helps.
Add Vitamin D to your Life
“Inside Precision Medicine” reported a study published by Researchers at Tufts University in Boston. The results showed that those with higher levels of vitamin D in their brain have better cognitive function compared to patients with lower amounts. In addition to helping your brain, having an optimum level of D vitamin can also add up to stronger bones, a more robust immune system, and reduced inflammation.
There are several ways to increase the amount of Vitamin D in your system. The first step is to ask your doctor for a simple test to determine your current levels. If it turns out that you are deficient, discuss it with your health care provider. They can be a source of advice regarding supplements, sensible sunshine exposure, and eating foods such as sardines, herring, and salmon – all good sources of Vitamin D.
Get more Social – not Media, but in Person
Whenever possible, have face-to-face interactions with others. Get outside a bit. Check out the library, perhaps you might find an interesting class. Go to a Senior or Community center and learn what they have to offer. Sign up for one of their classes or activities that may interest you. Look for events that include playing cards, board games, or making crafts. We just attended one where we made Christmas ornaments. This type of activity is good for meeting folks and increasing our opportunities to be social. You may also find it’s fun to work on something with others while getting to know them.
Another great way to both be productive and get out where you can meet new people is to find an organization or group whose mission you can embrace. See if they could use another volunteer.
Take it slow – you don’t have to do it all at once, but venture out to see what you can do.
Start an Exercise Routine by taking Baby Steps
Walking is a wonderful way to help reduce your risk of dementia. While you’re out and about, take steps to sneak in steps. For instance, park a little farther away from the door than you typically would. Walk the long way to get somewhere. Take the stairs if you are able. Also, if possible, walk on your tiptoes for a few minutes each day. Be alert for ways to increase your steps throughout the day. It all adds up to better health.
Practice Muscle Strengthening
Sit on the floor every day and get back up. The risk of falling increases as we get older. If you do happen to fall and are not too seriously hurt, you won’t need to use a call button for help if you have been making it a regular practice to get back up off the floor.
One way to sneak some balance benefits into your day takes place while you are brushing your teeth. If you have an electric toothbrush that beeps every thirty seconds, stand on one foot (safely) until the beep, then switch to the other foot. By the time your teeth are clean, you will have strengthened your balance.
Beware: Scatter rugs and furniture can turn hazardous – especially in the dark or when you are in a hurry. Take a stroll through your house from bedroom to bathroom or living room to kitchen. Make sure the path of travel is unobstructed by a table or a chair. This is especially important if you get up in the middle of the night. Also, try to avoid stepping on scatter rugs that might be loose or slippery. Be sure they all have good rubber backing – if not, you can easily add a rubber backing, or replace the rug.
To sleep, perchance to dream
Getting a good night’s sleep is vital. Finding the sweet spot between 7 and 8 hours is optimal. If you have difficulty falling asleep, it may be helpful to create tomorrow’s ‘to-do’ list to give your mind a rest. One thing I have found helpful it meditating on a favorite scripture verse. Try to develop a daily routine that includes a regular bedtime. If you find yourself sleepy in the afternoon – great! It turns out that catnapping is incredibly good for your brain.
Food for Thought
Check if there is a Senior Nutrition program where you can meet people and get a healthy meal. In our county, the nutrition program isn’t income-based, it’s age-based, so if you’re over 60 you qualify. Some agencies do charge a small fee for the meal. The nice thing is if you attend regularly, you will get to know others with whom you are likely to have many things in common. Plus, you are getting out and about.
Another thought on food. Try exchanging something healthy that you don’t currently eat for something that may not be the best for you. Just make an exchange – start small.
Money Matters
One class offered at our Senior center was on ‘Coupon Clipping’. Besides saving a bit of money, it helps you to become more organized with shopping, and you get to meet others. Several stores also offer a senior discount on certain days. Check the places where you like to shop and try to go on the discount days.
Prescriptions and Supplements
Take an inventory of what medicines and supplements you are taking. WebMD offers a Drug interaction checker. Type everything you take regularly in the space provided. Be sure to include any vitamins and herbs. If an interaction comes up, discuss it with your healthcare provider to see if you should make any changes.
Music for the Heart and Soul
Music is a lovely way to lift someone’s mood. It is good for the soul to listen to music that is meaningful to you. If you are a caregiver, play your loved one’s heart songs. Typically, they are the popular songs from a person’s late teens and 20s. At that age, favorite songs kind of embed themselves into your heart, creating heart songs that remain with you for life. Play music from that era and let your heart remember.
If you are not sure what music you or your loved one would connect with, a website provided by the BBC, Music Memories has snippets of songs from several decades beginning with the 1920s. Choose a decade and play through the snippets until you develop a list with which your loved one seems to connect. You can go to your favorite music source for the entire song and create a playlist. Mama and I sang the songs we both knew, but otherwise, she used headphones to help her to enjoy the music. It is an amazing thing to watch the light of memories flash and sparkle in someone’s eyes – almost like magic.
Remembering and Reminiscing
I was chatting one day with a lady at the YMCA. During our conversation, she shared with me that the place we were standing had special meaning for her. Explaining, she said, not so long ago, she was part of a group that called themselves The Old Ladies. They got together regularly to swim, exercise, and visit. As time went on, the group got smaller and smaller until only two were left. They became great exercise buddies. Then one day, her companion passed away. The very spot we were standing always reminded her of the good times she shared with her dear friend.
My Mama was a wonderful reminisce-r. She had a lot of stories from her childhood. Over time, as dementia began to take its toll, her storytelling became more frequent – and repetitive.
According to South Dakota State University, the act of reminiscing can be good for mental health. They share that in a study of almost 50 nursing home residents, the group demonstrated improvements in depression and loneliness upon completion of various exercises including sharing memories, life events, family history, and personal accomplishments.
Looking Ahead
While you are looking back, also look forward. Think of something you want to do in the new year to give you a fresh start. Maybe an idea you have wanted to try, or haven’t done in a long time. When my husband and I retired, we took up beekeeping and bird-watching. Perhaps you’ve always wanted to learn how to knit or crochet – maybe there’s a class for that. Discover what will bring you joy by allowing yourself time to imagine the possibilities. Once you decide, it’s time to take that first small step towards your fresh start in the new year.
In Conclusion
While you’re exploring what the library has, what the senior centers offer, or opportunity to volunteer, you just may discover your new thing. No matter what you decide to do, its best to simply pick something and do it. Even imperfect, half-hearted, and small changes can produce results over time. Every improvement you make can be an encouragement for attempting other changes. If you are still breathing, there is reason for hope. As George Eliot said, “It is never too late to be what you might have been.”
Has your world been touched by dementia?
My book, “FinishingWell: Finding the Joy in Dementia”, is a collection of stories and tips about doing life with my Mama. May it encourage and inspire you to find joy on your own, unique journey. Find our group on Facebook
Very useful tips—thanks for sharing