Traveling to Japan with my grown son was a dream come true…we spent over two years planning this bucket list adventure in order to be in Tokyo Disneyland, dining at The Blue Bayou restaurant, on my 60th birthday. That vacation was the first of several ambitious adventures that I have planned for 2025...turning 60 gracefully has been challenging for me amid post pandemic changes, grieving losses, and riding the wave of political drama in the U.S. Public health is an unsettling field to be in and the uncertainty has been troubling to say the least.
In preparation for distance travel and to better manage stress I set ambitious health goals last December. Each goal aligned with my 3 Key Concepts to Improved Health, these concepts are to Soothe - Nourish - Rest. My aging well plan is to remain active, independent, and enjoy activities like international travel and eventually hike all of the U.S. National Parks. What is your aging well plan and are you on track?
Investing in self-care is one of the easiest ways for me to achieve my goals.
Among the images shared in this post is a walking map of St. John, New Brunswick…I surprised even myself at the distance I traveled by foot on a DIY excursion. I had left the cruise ship shortly after 7:00 am with a few destinations in mind. First I headed to a delightful café housed in a historic theater for tea and breakfast, then explored the foggy city on my own knowing that I needed to return before the all aboard call at 1:30 pm.
There I was exploring a new city, relying on GPS (which lied to me more than once), carrying two bags with supplies, my laptop, snacks, and personal items. Don’t get me wrong, it was glorious exploring this beautiful city and I walked for hours on dewy, steep terrain…encountered no problems, met interesting people, and felt great when I returned to port and boarded the ship around 1:00 pm. Dressing in layers, knowing my abilities and limitations, plus ensuring that I wore quality walking shoes to prevent a slip or fall were just a few of the safety measures I had in place. Was I nervous about venturing so far and making it back to the port on time? YES! International travel and cruising is a recent pursuit that I am grateful to be able to afford. Thankfully I felt confident and wanted the experience; these positive feelings helped to override any hesitation or fears of the unknown.
When I arrived at Reverse Falls my initial thoughts were to have lunch at the overlook restaurant and then take an Uber or Lyft back to the ship. Though I soon realized that there were no rides available leaving me with at least a 50-minute walk ahead of me, so I relied on the snacks that I had packed to sustain me (a portion of fat-free pretzels and a banana, since I had already eaten the oatmeal packet that I placed in a second cup of tea at the cafe), picked up the pace, and wound up on a seaside promenade with lush gardens and historical Navy markers to view on the walk back. The route was lovely and perfectly timed - I dropped personal items into my stateroom and headed to the Lido deck where I found a wide variety of foods to suit my taste at the buffet. This unique solo venture is one where I pushed myself, saved a lot of money trekking on foot, and saw a side of St. John that those on the tour buses missed. Prices for cruise excursions started at around $179 per person and I spent less than $15 total for tea and fruit at the cafe, purchased postcards to mail plus a souvenir sticker that I later placed on my suitcase, and made a donation after my tour of the Engine 2 Firefighter's museum. What a bargain!
Aging well also means that I follow a budget and avoid excess debt.
Back to those 3 Key Concepts I live by and promote…these concepts simply outline the health practices that are at the foundation of my wellness routine. As a Health Educator and Wellness Coach I share these concepts with others who seek to make sustainable changes and achieve their own health goals.
Daily fitness and following the dietary guidelines of The Starch Solution enables me to maintain a healthy weight which is crucial to protect my artificial hips…and while I appreciate having a lighter, leaner physique, I focus on how I FEEL rather than how I LOOK. Outward appearances are misleading and several of my chronic conditions, and perhaps yours as well, are invisible. So, when I check in with myself, I close my eyes and tune into where I feel pain or examine the tightness of scars during dry skin brushing or notice any burning or tingling sensation alerting me to a potential shingle outbreak. I also notice and feel inflammation, whether my ankles are swollen, or the tenderness of nail fungus while putting on certain types of shoes. Our bodies are miraculous at alerting us to injury, illness, and harm and it’s our job to address those messages accordingly. Are you listening to your own body and responding with care?
When I exercise, I notice my gait, strength, and how flexible I am or where there is rigidity or feelings of fatigue. This level of attention to my own well being has taken time and patience though I imagine if you think about how you are managing your own chronic health conditions, that you notice specific things too. As we become accustomed to side effects from a condition like arthritis for example, we get used to feeling ‘creaky’ or hearing pops and snaps when we stretch or step out of bed in the morning. Those messages are a cry for help. What self care methods do you put into place to prevent or address symptoms of chronic illness? Do you reach for a pill or could another self-care method be less intrusive and more impactful?
Being a good patient and partnering with my healthcare providers means that I am receiving regular well checks, immunizations, dental cleanings, and other suggested care. Here are specific examples of how each of my 3 Key Concepts relate to managing my own health. Notice if you see any similarities as to how you are caring for yourself or a loved one and ask if there are additional ways that you could support yourself to age well…
Soothe to Relieve Chronic Pain – as outlined on my website, I utilize several pain management methods, and my favorite is receiving acupuncture. In fact, on my trip to Japan I wore ear seeds (purchased from my acupuncturist), which were placed on acupressure points of each ear. As an LMT and RMT, ear seed placement is something I could do on my own since I am well versed in reading an auricular chart. Plus, I utilized the cold plunge each morning after my workout at the gym in a traditional Japanese Onsen. The cold water helped to minimize inflammation and ease the discomfort of swollen ankles after our long days exploring Tokyo.
Nourish with Meal Planning – eating well at home and on vacation is important to me. Food is medicine and I feel better when I take the time and effort to dine well, even if that means that I often take my own food when I travel. The food we choose to eat has consequences - some food is designed to heal and nourish and other foods are designed to harm, which type of foods are your choosing and do you accept the consequences? There are plenty of videos available online by other plant-based gurus and from Mary McDougall herself who co-created The Starch Solution, discussing how to follow this meal plan while dining out. I can easily get creative and put together delicious oil free plant-based meals wherever I am. The simplicity saves me time, money, and provides me with outstanding health results.
Rest by Improving Sleep – the quality of my sleep improved after I put together a fitness routine that I consistently follow. Daily, moderate exercise helps me to rest while overexerting myself has the opposite effect. An exercise plan is personal and specific to your own tastes, abilities, and preferences. The routine I follow is one that I spent years adjusting and fine tuning both before and after each of my life-changing surgeries. Speak to your doctor, physical therapist, or fitness coach to design a plan that suits you.
Now, more than ever, is an ideal time to move more and sit less. During the pandemic shut downs, I put together a home gym and opted to utilize fitness routines freely available on YouTube from creators like Fabulous50s, Imi’s Bigan Yoga, and Petra Genco. The neighborhood I live in is beautiful, walkable, offers steep terrain and there are ample hiking trails nearby to suit my preferences. If you aren’t already following an exercise routine, ask yourself, what type of movement do you enjoy? Find an activity that you can regularly incorporate into your life for best results.
Here’s a closing challenge and an invitation: How can you become a more active participant on your journey to improved health? Might I interest you in learning more about my work and success story? Review the complimentary resources at my website and consider utilizing services such as Health Coaching, Patient Advocacy, and Mentoring or the Healing Art of Reiki.
Anderson Therapeutics exists to inspire and empower others to improve their quality of life regardless of age of ability. Self-care is an investment that you can’t afford to miss.
Be Well & Age Well
~Tiffany
A special thank you and credit to Josh of https://jfawtography.com/ for photographs of me, location: Memory Grove in Salt Lake City, UT.
