I don’t care what any one says, when you become a ‘lady or gentleman of a certain age’, something shifts.
Muscle maintenance can be harder, weight gain easier, and the inclination to simply not move as much can sneak up on you.
When I jumped into my sixth decade, in spite of all previously held hopes that I would be immune to these due to my healthy plant-based diet, consistent exercise, and other wellness practices – though they have mitigated the effects of time and kept me feeling still as if I’m thirty-something – they still showed up in their own little way. That extra chunk of chocolate and piece of plant-based pumpkin pie at a recent holiday event took a little more post-celebration dietary vigilance to shed than it did just a short two or three Thanksgivings ago.
The good news is that these challenges can be productively met. All it takes is some awareness of them, strategies to offset them, and putting these strategies into action.
These tips may not be news to you. But maybe you, like me – Baby Boomer or not – will appreciate the reminder. I’m right there with you.
Five Healthy Tips for Plant-Based Baby Boomers
1. Sit less. The scientific evidence related to ”seated disease” continues to pour in.
Remember, just because you get in your daily workout or walk, though it may make you healthier than the completely sedentary, it doesn’t protect you from accelerating the health-negating biomarkers from extended periods of sitting time. I’m still happily using (and writing to you from as we speak) my homemade standing work station.
For more about what we now call ‘inactive physiology’, see 5 reasons too much sitting is hazardous to your health & what to do about it.
2. Practice resistance training two to three times a week. Without repeated challenge, muscle tissue decreases. Our bodies adapt to what is demanded of them, and if we aren’t challenging muscle to step up to the plate on lifting, pushing, and pulling, they atrophy accordingly.
The good news is that it has been proven that people in their eighties and beyond respond to resistance training by building muscle and protecting that which we have. Any kind of resistance training will do it, whether with the use of iron, resistance bands, or body weight. Simply pay attention to the ninety second rule.
3. Have a healthy respect for your structural anatomy. This means being attentive to good practices of sitting, standing, and moving about when it comes to posture.
This is critical during as well as between exercise. Which also brings us back to #2, resistance training. Heavy weights used in resistance training can be stressful to the joints and quit compromising to good posture. Lighter weights can be used to strengthen muscle just as effectively and in a more safe matter. Review the video here: Light weight and high reps or heavy weight and low reps to make muscle?
4. Maintain (or restore) awareness of the calorie load of your food. As much as ‘metabolism’ is a function of our activity levels, it seems that those extra slices of avocado piled in your veggie sandwiches and slices of rich (even if plant-based) pie and cobbler settle easier onto your waist as time moves forward.
Keep eating plenty of vegetables, starchy vegetables, whole grains and fruits, and be more mindful of having them crowd out the more calorie concentrated nuts, seeds, olives.
5. Practice stress protection. I thought of calling this ‘Sit more”, but didn’t want to confuse it with the important ‘sit less’ listed above. Rather, I am referring to a mindfulness or meditation practice of your choice.
Finding still time in the day to be fully present without being fully in the vicissitudes of life is critical for mental health and follow through on other healthy aspirations, such as physical activity and healthy eating.
Though it may seem that Baby Boomers should be free of the stresses and uncertainties of the earlier adult years, settling into a rosy future of pensions and productive living, this is a time that declining health of parents, children (or grandchildren) in need, and a host of other considerations can bring in new colors.
There are many techniques that are science-based and non-religious in nature, including the powerful Holosync audio program and insight-Vipassana techniques, both of which I personally use.
What would you add to my list?
Though not perfect at respecting each of these five points listed above every day, they are important for me to keep aware of for staying fit, strong, and at a good weight.
Have I left something important out? Please tell me about it in comments below.
Be as specific as you can – maybe share from your experience, or simply point out one or two of the tips on my list that you have found important for you to be mindful of, as well.
Can’t wait to hear your thoughts!
P.S. Greg took me to Bali for birthday 62 this year (see feature photo). Actually, I feel young and energetic and my world-traveler status hasn’t take a dip even as time as traveled so quickly forward. More about the photo – the house we rented came with two ‘house boys’, actually young men with families of their own. Their tradition of service is unprecedented in our experience. Each day they created new floral displays on our bedroom floor. Every morning we’d go on an early walk to beat the sun, and when we returned, we’d discover a new gorgeous and fragrant artistic display would The display in the feature photo is the one they created for me on my birthday.
P.P.S. More helpful references on sedentarism:
Physical Activity, Sedentary Behavior, and Health: Paradigm Paralysis or Paradigm Shift?
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2963526/#!po=62.5000
Breaking prolonged sitting reduces postprandial glycemia in healthy, normal-weight adults: a randomized crossover trial
http://ajcn.nutrition.org/content/early/2013/06/26/ajcn.112.051763.abstract
Effect of Prolonged Sitting and Breaks in Sitting Time on Endothelial Function.
http://www.ncbi.nlm.nih.gov/pubmed/25137367
Lani,
THANK you so much for sharing about this. Sometimes I think that all the plant-based presence on media (facebook for example) has left those of us beyond our forties and fifties behind. It is actually a giant relief for me to read about your experiences because it makes me feel encouraged and like I have company in the process of, as I have heard you say, ‘moving through time’.
To respond with my own suggestions, I have also found that taking time every day to go on a walk has been huge in my physical and mental well-being. I know this fits in the sit less category, but I just have to jump in and vote for walking!
Great article – Sandra
Sandra,
Really? That’s what I was hoping for – that you’d find connection and relief. It can still give one pause – talking about age and simply aging – and yet the more we come to the front and speak openly about our ages and what practices and things we do to keep feeling vibrant and healthy as time moves forward, the more we can encourage and support eachother.
Big thanks on the mention of walking, too. I am a huge believer, and get at least one – sometimes two – walks in a day.
I so appreciate your contribution. Now, tell me more about your walks! Are you in country, city, favorite walk spot?
Lani,
I live in Denver so lots of great places to walk around here. So to answer your question, mostly country as we’re outside of town and get some good hikes in as well.
I think I need some more muscle challenge – as you call it – as well. I have been meaning to get your book and maybe now is a good time – especially with colder weather coming on.
Sandra. well, you lucky duck I love Denver! I was there teaching a fitness retreat a few years ago and had a blast. Now I’ll think of you in that beautiful setting! And let me know when you snap up a copy of Fit Quickies!
It’s so depressing to me how I can eat the same amount as a few years ago and now struggle with weight. I keep wondering what I can do about it and there it is right in front of me – uh huh, check the richer food and get off my backside.
Somehow even though we can think of these things, having someone else say it – as you say ‘remind’ – is extremely helpful. Thank you for putting this up today.
Janet, I know, the same thing happened to me and I have to be more mindful than I used to with richer food. It really helps to load up on veggies, beans, and starchy vegetables and whole grains – it’s the same advice as always, it just helps to be careful that ‘others’ don’t find their way in quite as often.
All great tips, Lani! I would add that sleep is crucial to health…eating well, exercising, and stress managment are all so important, but so is balance, and sleep helps to repair the brain and helps us maintain our energy throughout the day. Also, good relationships….making sure that you have a great social support structure built in….it’s so important to find like-minded people because when you are plant-based, a lot of “tricky” social situations can present themselves and it can be a real challenge. If your family is not on board, join or create a plant-based meetup group in your area. We have done this and now have a wonderful new “extended family!” Thanks for the great tips and all that you do! 🙂
Sharon, great additions and thanks for completing the picture. I don’t know what balance is, but I hear people talk about it :-). I think balance is something that finds its way over the course of a few days. I know I naturally function on surges of outward action, such as during speaking events and writing, and zoning out gazing up at the trees in our back yard. I find the sleep topic very interesting, as I have discovered I now need less as the years of plant-based eating advance, yet without any increase in fatigue during the day. It just seems less hours do me well now, go figure!
I also appreciate the excellent suggestion about building a support group in your area – something you seem to have done so effectively, an excellent model! Thanks so much for sharing your ideas today, always appreciate!
Lani
Thank you for this article. I have recently added a 15 minute reminder in my outlook program so I get up from my desk job and at least stretch or walk around a bit. I think to add with No. 5, Stress protection, for me anyway, I would add romance. I have a great partner who adds to my stress less strategies. He is a good sounding board and has come a long ways in joining me in plant based eating!!
Wendy, I LOVE the romance addition! How absolutely creative!
Cam you tell us what the name of the outlook program is? I’m sure you’ll have helped another today. And I’m impressed – every 15 minutes? You are taking anti-sedentarism to a whole new level.
Thanks!
Lani
I use the Outlook program that comes with Word office suite. I set a task to stand up in the morning, along with the reminder so that the alarm will pop up. When the alarm goes off, I move around and then set snooze for 15 minutes and press the snooze button. That goes on all day and really gets more steps in and helps minimize any stress I might be experiencing from a work project.
Wendy, how absolutely clever and thanks for answering the question. I’m sure you’ve helped out more than one person today!
Cheerily,
Lani
Choose to spend your time with people who support your healthy lifestyle goals; avoid those who seek to undermine them.
Steve, thank you, and such an important point. Can you give some examples of how you personally do that? Would love to hear your tips!
Lani – I am thrilled that you posted this – it is very timely for me. With the change in season and temperature- it would be very easy to lounge more. In fact, for one – I have not used my standing desk in a couple of months. I am finding that I get stiff from too much chair time…it will be in use again beginning tomorrow – thanks for the reminder. Also for me, I have changed up my exercise a little so that my body does not get used to the same routine. All of the suggestions above are very useful! Thanks for this post!
Janice, well, you’ve made my day. Nothing like being ‘timely’ – and hearing about it! I love the examples you gave – the change in season lounge factor, the nudged away standing desk – each of these things may seem like a little element, we don’t even notice them – and then they add up. It happens to me too – they layer in and before you know it we have a bigger veer off course than we thought. I am thrilled that you feel an inspiration and nudge. Thanks!
Lani, I didn’t see anything about drinking more water. You know, that I have always struggled with drinking water. I can go an entire day without it. I think sometimes we jump to foods when we are really thirsty. I have heard that as we age we don’t respond as well as we used to to the ” thirst signals” our bodies send us. All of your points are well taken. I am finding yoga helps with strength conditioning and mental calmness.
Hi Syb, a great addition to the list! We together prove the power of many minds! And I’ve heard that about thirst too. Yoga certainly crosses the categories of mental calm and strength training. Are you going to Paradise Yoga Center for study and practice?
I can see an updated, expanded article is called for. Thank you so much for making these powerful contributions.
Lani
Lani, As others noted, this is so timely. Thanks for validating the observations and feelings that in the 60s, it is getting harder to “maintain” my body than in the past. I appreciate the strategies you mention.
For meditation, I use the Insight program from http://www.immrama.org instead of Holosync. It was recommended to me by a friend who had tried both. It uses binaural technology and is much less expensive than advancing through the Holosync system.
Right now I am struggling with feelings of deprivation and if I indulge in a plant-strong treat it results in weight gain or at best no weight loss. I will try to rev up my activity level to see if that helps. I’m also going to revisit your boot camp mind program to practice mental commitment. Your words always inspire me to hope there is a way to overcome any obstacle.
Karen,
I so appreciate your message. Validation is important because it somehow gives us strength, knowing we’re not alone in these challenges. And so much media, if you know what I mean, seems to be generated by and targeted to women and men in their 30s and 40s, even 50s. You’ll appreciate this – this morning I had an inspiration for writing an article titled “I need an app that filters out all those ab-selfies taken by women in their 30’s and 40’s and posted on facebook”, or something like that. I love a beautiful body just as much as anyone else, but…you know what I mean!
I haven’t heard of immrama – yet as for the Holosync, I’m still using the original level one that I got a few years ago! I find it as effective as always. Thanks for the recommend.
As for the deprivation, indulgence, and weight. Sometimes simply tracking everything for a couple of weeks sheds some light. When I have a strategy session with someone, we almost always find it – first directly in the food, and then in the mindset mastery side of the story as well.
Speaking of – the Boot Camp Mind thought is a great idea, I’m betting it will have new insights and messages for you this time. You know how it is when you read a book for a second or even third time, and think “I never saw that there before!” I guess each time we encounter something we are a different person than the previous encounter, so things filter in in a new fashion. I’d love to hear how that goes. So that settles it, dive into Boot Camp Mind and report back in!
So appreciate your thoughts Karen,
Lani
Have been eating plant based for a couple of years now. I’m a 62 y-o and female. I’m familiar with all the plant based players. I listen to all the online lectures, receive McDougall’s newsletters etc. No one seems to address the postmenopausal woman in terms of weight loss. I know it’s cardio, weight bearing exercise etc. ( my degree is in Physical Education too) but I do not lose weight. I write down what I eat more out of curiosity and find myself around 1200 to 1500 calories and not losing weight. Is it the wheat? I noticed on McDougall’s website he mentions limiting the processed grains (that includes brown rice pastas and ww pastas. Doug Lisle’s video on Weight loss covers body types and adjusting carbs for your type, I.e., curvy etc. I know Chef AJ did a whole turn around successfully but sounds a little more intense. It seems that only if I’m around 1000 calories or so do I lose. Stress? Cortisol? It was the same problem with other diets in the past.
Michelle,
You are so right when you say “No one seems to address the postmenopausal woman in terms of weight loss.” Though we’d all be a might pudgier if we weren’t whole food plant-based eating, there are shifts that happen that you and I know all about. And no doubt each of the “players” as you so smartly call them have worked with women ‘of a certain age’ just like us. As have I. And no doubt they find many a ‘case’ that is helped hugely by simply paying attention to the basics and discovering were one might be eating ‘more broadly’ than one realizes, thus the brilliance of a food diary, as you mention.
Yet none of them is or has been actually one of ‘us’. Some do respond with strictly cutting back on even minimally processed foods as you mention, cutting out flours, nuts and seeds, even many whole grains. You mention wheat – well, it’s possible you do have gluten sensitivity, which you could look into – but please don’t buy into any of that ‘wheat belly’ stuff, it’s simple a rework of the Atkins material, if you stand back and take the broad view. Other than that, it sounds that you like me don’t feel you should have to give it all up to stay trim. I like pancakes and peanut butter. Heck I like peanut butter IN my pancakes!
You might find it helpful to look into modified, intermittent fasting – which can be a way to lighten your calorie load just a day or two a week, rather than having to be so vigilant 7 days a week – something which I find abhorrent. Actually, rather than true fasting, I call it days of light eating, because you don’t go a single day with no food. A day or two of big chunks of non-eating time, resulting in a lighter intake for that day, can reset hunger-fullness signals, increase insulin sensitivity, and help to manage weight. If you want to read more, I have a couple of articles here that may inform:
http://www.lanimuelrath.com/fasting/5-reasons-to-try-mini-fasts/
http://www.lanimuelrath.com/blog/mini-fasts-a-4-month-report/
Others have found it helpful to centralize their eating at regular meals as opposed to grazing – which never allows you to really enjoy that full feeling (something I am drawn to like a horse to the barn!) – while eating 3 full meals a day does.
So there are ideas to explore that may help, and have helped others before you. Oh, you also mentioned stress and cortisol. Yes, these can be huge factors, which is why stress protection (meditation!
http://www.lanimuelrath.com/stress-management/5-minute-anti-anxiety-paint-and-willpower-workout-how-to-meditate-in-5-simple-steps/
and exercise – which it sounds like you know all about – are so important!
I want to thank you Michelle for speaking up. You are not alone – yet somehow we can feel like we shouldn’t speak up, because we must be doing something wrong! Not true – there are just some tweaks and tips that can make things more ‘right’, and a better fit for who we are at this time of our lives.
Hugs,
Lani
Feet and ankles need looking after as well. More women fall because of weak ankles. I thought my feet were great because I buy good shoes, change them often for the gym but still found orthopedic pain has bitten me! I will adjust the exercise but not stop.
Plant something, grow something. Herbs in a window sill pot or a small balcony, tomatoes in a half whiskey barrel, a small kitchen plot by the back door. what ever you have room for. Working with plants, yes, getting your hands dirty in the soil is good for not only the soul, but also for your culinary creations! Mainly ENJOY!
Lovely! Thanks Valeri. I’m going to add your comments to part 2 of this article here:
http://www.lanimuelrath.com/fitness-tips/you-said-it-readers-respond-with-five-more-tips-for-plant-based-baby-boomers/
Thank you!