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10 Ways to Wellness by Roger Hawkins

1 Develop a Growth Mindset A Fixed Mindset says that this is as good as it gets and that failure is inevitable With a Growth Mindset we seniors know that our abilities our skills and our intelligence can be developed through dedication and effort regardless of our age Where on the spectrum are you FIXED Failure is the limit of my abilities My state of health is static Abilities are what we are born with I stick to what is known GROWTH Failure is an opportunity to grow My state of health changes and can improve Effort and attitude determine abilities Enyoyable to try new things We all have experienced various life changes such as retirement health challenges a family addiction or loss of loved ones A growth mindset helps us develop emotional strength for resilience and adaptability in the face of these challenges Our obstacles are a gift to be learned from Every rock in the way becomes a stepping stone Adopting a growth mindset allows us to embrace the challenges and develop a sense of fulfillment and purpose in our lives

Scientific research suggests that adopting a growth mindset will improve how we use our brains including memory attention and problem solving abilities When we believe in our capacity to improve we will engage in those activities that help us to do just that Yes we CAN reduce much cognitive decline We CAN reverse our heart disease diabetes and other chronic ailments We CAN lower our stress anxiety and depression We CAN develop greater self confidence and more fulfilling social life with a growth mindset How do you develop a growth mindset Study the spectrum bar on the previous page Acknowledge and accept where on the spectrum between a Fixed and Growth Mindset you actually fall Then celebrate the improvements you ve made and things you have learned so far I encourage you to look for new challenges and opportunities for growth Stepping out of your comfort zone will allow you to discover that your skills and abilities can improve with effort and practice Learn something new I encourage you to become aware of your inner dialogue that says that you are too old to learn new things Or reframe the that s just the way I am thought to the realization that nothing is permanent and that change is normal and that it is possible to guide the change Start using the word yet in telling yourself when you will accomplish your goal like I haven t lost the 40 pounds yet Having a growth mindset allows you to create new habits of thinking and behavior And new habits of behaving and thinking are essential for you to sustain the change you want Nurturing a growth mindset is an essential piece to your overall wellness

2 Drink More Water As we age our bodies become less efficient at regulating water balance which means that we are more prone to dehydration so please pay attention 60 of our body and 90 of our blood is made up of water Lots of water allows everything to work properly So water is certainly the elixir of life Cartilage which is found in our bone joints and spinal discs is 80 water When we don t drink enough water our joint shock absorbing ability is reduced leading to joint pain As a primary ingredient of our blood water delivers oxygen throughout the body Our blood pressure can rise without adequate water Without enough water hormone and neuro transmitter production is impaired and can lead to problems with thinking and reasoning Water forms saliva and mucus to help digest our food and keeps our eyes nose mouth moistened It dissolves nutrients from food to make them available to the body Water is essential for maintaining healthy skin our largest organ lest we develop skin disorders or premature wrinkles Water is necessary to prevent constipation urinary tract infections and kidney damage Much of our water should come from raw fruits and vegetables Additionally men need to drink about 12 cups a day and women need about 9 cups Carry around a thermos of fresh water to drink throughout the day If you aren t used to it lots of good fresh water will change your life

3 Get Good Sleep Sleep is often forgotten about as a way to wellness But it is crucial to our body s ability to repair and rejuvenate itself to move forward in the day During sleep the body produces cytokines a type of protein that helps fight inflammation infection and stress So good sleep is essential to reduce stress and inflammation Lack of sleep impairs the immune system and increases the risk of illnesses and chronic health conditions such as obesity diabetes and heart disease Sleep is important for maintaining good mental health Lack of sleep is linked to depression anxiety and other mental health disorders Getting enough sleep will help improve your mood increase your motivation and boost the whole working of your brain Sleep is also a time for consolidating memories to enhance your learning During sleep the brain processes and stores information gathered during our waking hours Good sleep quality and duration are critical for retaining information and developing new skills Lack of sleep can slow reaction time coordination and decision making skills This can increase the risk of accidents Without good sleep you can t even make good decisions about your wellness

4 Move Exercise is one of those things for which there is no excuse for not doing Our heart our brain and other body parts are in need of it Exercise helps us maintain our strength flexibility and balance which prevents falls and injuries The research is overwhelming about how much exercise is important to decreasing chronic health conditions of all sorts especially heart disease diabetes and arthritis not to mention weight gain Exercise mitigates risk of certain cancers Exercise pumps blood to the brain which delivers oxygen and nutrients It also stimulates the release of proteins that keep brain cells healthy and helps grow new ones Research shows that exercise may grow the areas of your brain that control thinking and memory It reduces symptoms of depression and anxiety and lowers stress levels and the inflammation that results Ways to know if you might not be moving enough include constipation stiff joints always out of breath moodiness fatigue memory loss high blood pressure or weight gain If you think that you don t have time or don t like to exercise I urge you to rethink your position It is better to make time for it now or make time at the hospital later on Go to exercise classes or work out with a buddy Or you can take walks Or exercise to numerous videos available Or dance Let your times for sitting and waiting be times to exercise For example flex your legs and feet while you are sitting Stand up and do squats and go up and down on your feet If you can take the stairs rather than the elevator Point is MOVE

5 Eat Well As we age our nutritional needs change and it becomes even more important to eat a balanced diet that includes a variety of whole foods with an emphasis on plant based foods Here are some reasons why Whole foods especially plants such as fruits vegetables whole grains and legumes are nutrient dense meaning they provide a high level of nutrients relative to their calorie content When you eat a variety of plants whole grains nuts and legumes you get all the protein and all the fiber you need The research is quite compelling A diet that is rich in whole plant foods lowers risk of chronic diseases such as heart disease diabetes and certain types of cancer When you combine a plant based diet with relinquishing meat and dairy these diseases can actually be reversed Whole plant foods also help to reduce the risk of cognitive decline and dementia If you are suffering from any chronic disease and even if you are not use your growth mindset to improve your diet to improve your health And you don t have to worry about following diets for different purposes Eating whole plant foods and reducing or eliminating meat and dairy covers them all and keeps you at a healthy weight

An incredibly critical piece of wellness is mindfulness meditation By training the mind to focus on what is really happening in the present moment and cultivating a non judgmental awareness of our feelings thoughts rather than our anxieties of the future or our regrets of the past we can learn to find real contentment and fulfillment We learn to develop genuine gratitude for the present moment Many people come to a new sense of purpose with a connection to a Higher Power through mindfulness meditation 6 Practice Mindful Meditation There has been a great deal of research about the effectiveness of mindfulness meditation It is used increasingly in health care institutions to promote relaxation and decrease stress and its resultant inflammation My physical therapist uses it with her patients You can manage chronic pain by increasing your tolerance for discomfort and reducing the negative emotional impact of pain Mindful meditation has been shown to improve mental health by reducing symptoms of depression improving mood and increasing feelings of wellbeing Routine mindful meditation practice has been shown to improve cognitive function including attention memory and decision making as well as the improvement of our sleep quality I urge you to adopt a mindfulness meditation daily routine to help keep your life sane healthy and focused

7 Create Healthy Habits We are always engaged in a routine of some sort As human beings we have been doing routines for survival since our early days on earth Routines establish a sense of structure organization predictability and reduces uncertainty in our daily lives Become aware of your routines and habits that have developed unconsciously A purposeful life a life of wellness comes about when you consciously choose your habits For example there are normal activities that you engage in like going to bed preparing and eating food going to the gym volunteer activity getting together with friends playing with grandkids an so on However when you make a choice about them to be part of a habit you gain a great deal of personal power that goes a long way as a path to wellness Also when you have that a ha moment and you realize a new possibility for your life the only way that you can sustain that transformation is by creating a new habit that turns that transformative insight into a living breathing reality in your daily life The power of a routine is in the regularity and predictability of your experience Healthy habits allow you to be comfortable with sanity

8 Get a Project Unlike a routine a project has a beginning and an end You might want to create something new like a raised vegetable bed Or start a business Or write a letter Or have that important and dreaded conversation tomorrow Or you might have a project of developing a new routine like starting a meditation practice Scheduling of your day as a series of projects that you choose helps you stay focused on your priorities and values You can stay motivated to complete your project With fulfillment of projects come a greater sense of purposeful living Having projects decreases the sense of overwhelm and stress that come from a lack of direction and purpose Living a project centered life is a life of wellness

9 Connect with Others Believe it or not research has demonstrated that social connection has a range of health benefits including reduced risk of chronic disease better immune function and a longer lifespan Social isolation can lead to depression anxiety and other negative health outcomes Communities or groups of people bonded for a purpose provide a sense of belonging where you feel valued and supported Some communities help to engender a spiritual connection with a higher power Communities can also provide opportunities for learning and growth You can learn new skills explore new interests and stay engaged in lifelong learning thereby promoting a growth mindset Volunteer opportunities provide projects that allow you to be of service to others Your wellness is highly correlated to joyful connections with other people

10 Get Your Finances and End of Life Documents in Order Your way to wellness should include these projects as a way of bringing some measure of peace Getting your finances in order does not mean that you need to be wealthy Getting your finances in order is to develop an honest understanding of your financial situation so that you can make a concrete plan to get or stay secure Identify any outstanding debts or financial obligations Have a fund for emergencies Develop a fund that financially grows And create as much automaticity to your system as possible like auto pay auto debit and auto transfer Then you can be at peace with your automaticity helping you avoid a huge source of stress and allow a life of wellness Like your finances taking care of your end of life documents will go along way in bringing you peace for as long you live It will also bring bring clarity to your loved ones Update your will and advance directives so that whatever material wealth you possess and how you pass on is in alignment with your values

OK Now What Human beings are incredibly resilient creatures Despite facing many challenges over our past two million years we have managed to overcome them and thrive It is a true miracle that we are here at all and we should never take that for granted One of the key ways we have managed to survive and thrive is through our ability to love and care for one another Our interconnectedness is what has always made our species strong and we should always remember that we are all in this together As one of my favorite comedy groups from many years ago The Firesign Theater said We re all bozos on this bus Our job is to maintain a healthy lifestyle and to live our best life This is our primary legacy It is a reminder that we must take care of ourselves in order to be there for others

With a growth mindset you have or you can develop the joy and commitment to grow into a healthful lifestyle one with purpose and meaning And you may have a vision of yourself in your world that is a reflection of your values You may even have the understanding and compassion to uncover those default blocks that keep you from being the person that you want to be You may eventually acquire the knowledge and maybe the accountability to take the steps necessary to manifest your wellness lifestyle for the sake of those you love your world and your own good feelings about yourself

And If you are like me you might think that you are able to develop a life of wellness and wholeness on your own But I have found that trying to do it by myself was so much more limited and it took a lot longer than having help in the form of a coach I owe a great deal of my wellness now to the coaches I have had and continue to use Why coaching What do they do I found that coaches can help you identify areas where you may be struggling and provide guidance and strategies to help you overcome those challenges Some of those areas are actually unconscious to you Coaches can bring an outside perspective to your situation which neither a friend or family can helping you see things from a different angle and providing insights and feedback that you may not have considered otherwise Coaches can bring expertise and knowledge to help you make decisions more wisely They can help you stay motivated and accountable to your commitments providing support and encouragement to help you stay on track Finally a coach can help you gain clarity about your goals Then you and your coach can collaborate to help you achieve them If you re considering working with a coach it s important to do your research and find one who is experienced and knowledgeable in the areas where you want support If you have never worked with me before I urge you to visit my website www rogerhawkins org for more information and resources about your wellness If you think you might like to work with me and would like more information or to book a complimentary appointment to see if we are a fit I am available at info rogerhawkins org

About Me I am a certified health and life coach for people over 50 with a unique approach that combines certification in health coaching with the practices of mindfulness meditation deep listening and 12step recovery work Having been devastated by the effects of my son s addiction firsthand I am achieving lifelong recovery I have transformed my own health by adopting a whole food plant based diet leading to significant weight loss and being taken off blood pressure and cholesterol medications by my doctor At the age of 74 I continue to have increased energy and purpose in his life and my passion for my wife has remained sexy and steadfast for 43 years With a background in education and human services I have been coaching for a long time and am now certified as both a health coach and a life coach A friendly inviting and inspirational approach helps my clients achieve their desired outcomes whether it s overcoming a family addiction improving their health or finding greater fulfillment in their relationships and overall life Take care I hope to talk soon Roger