Deliberate Aging

Episode 45: Sleep Well, Age Well

Hello, my friends. Welcome back.  Today, we’re diving into a topic that touches every single one of us—every night, in fact. Sleep. That mysterious, restorative, sometimes elusive part of our lives that we often take for granted… until we can’t seem to get enough of it.  Now, I don’t know about you, but I’ve had my fair share of tossing and turning. Some nights I fall asleep before my head hits the pillow, and other nights? Well, let’s just say I’ve counted more sheep than I care to admit. And I know I’m not alone. As we get older, sleep can become a bit more complicated. We wake up more often, we nap more during the day, and sometimes we wonder—am I getting enough? Is this normal?  Let’s start with the big question: why does sleep matter so much?  We all know that sleep helps us feel rested. But it’s so much more than just recharging our batteries. Sleep is a vital process that affects nearly every system in our body—from our brain to our heart to our immune system. It’s not just downtime. It’s active repair time.  🧠 Mental Clarity and Emotional Balance  Have you ever noticed how everything feels a little harder after a poor night’s sleep? Your thoughts are foggy, your patience is thin, and even small tasks feel overwhelming. That’s because sleep plays a key role in how our brain functions.  In fact, studies show that chronic sleep deprivation can increase the risk of cognitive decline and dementia. That’s not to scare you—it’s to highlight how powerful sleep can be in protecting our minds.  ❤️ Physical Restoration and Healing  While we sleep, our body goes into repair mode. Cells regenerate. Muscles recover. Our heart rate slows down, giving our cardiovascular system a break. And our immune system kicks into high gear, producing proteins called cytokines that help fight off infections and inflammation.  And here’s something fascinating: sleep also helps regulate hormones that control hunger and metabolism. That’s why poor sleep can lead to weight gain or difficulty managing blood sugar.  🧬 Long-Term Health and Longevity  Getting consistent, quality sleep isn’t just about feeling good tomorrow—it’s about staying healthy for years to come. Research has linked good sleep to lower risks of heart disease, stroke, diabetes, and even certain cancers.  And here’s the kicker: people who sleep well tend to live longer. Not just in years, but in quality of life.  So if you’ve ever felt guilty about taking a nap or going to bed early, let that go. Sleep isn’t laziness. It’s self-care.  Closing Thoughts  Sleep is one of the most powerful tools we have for aging well. It’s not just about quantity—it’s about quality. And it’s never too late to improve it.  We’ve covered a lot today: why sleep matters, what happens during sleep, how it changes with age, the benefits of napping, bedtime rituals, and what to do when sleep slips away in the night.  If you take just one thing from this episode, let it be this: your sleep deserves attention, compassion, and care. It’s not a luxury—it’s a lifeline.  So tonight, as you settle into bed, remember that sleep is your ally. Let go of the day. Trust your body. And allow yourself to rest.  Until next time, sleep well, dream sweetly, and be kind to yourself.  www.facebook.com/DeliberateAging

Episode 44: Marijuana & Medicine: A New Frontier for Older Adults

Hello everyone, and welcome back to the show. I’m so glad you’re here with me today, because we’re diving into a topic that’s been stirring up conversations across dinner tables, doctor’s offices, and even retirement communities: marijuana.  🌿 Segment 1: Why Older Adults Are Turning to Cannabis  “Let’s start with a surprising fact that might challenge some assumptions: seniors are one of the fastest-growing groups of marijuana users in the United States.  * A 2022 study published in JAMA Internal Medicine found that cannabis use among adults aged 65 and older increased by a staggering 75% over five years.  * According to a survey by the University of Michigan’s Institute for Healthcare Policy, nearly one in five adults over 50 have tried cannabis in the past year, and most say they use it for medical reasons.  💊 Segment 3: What Conditions Can It Help Treat?  Across the United States, medical marijuana is approved to treat a wide range of conditions. And while the list varies from state to state, here are some of the most common:  * Alzheimer’s disease:   * HIV/AIDS:  * Crohn’s disease:  * Epilepsy and seizures:  * Glaucoma:  * Multiple sclerosis and muscle spasms:  * Post-traumatic stress disorder (PTSD):  * Chronic pain:  * Nausea and vomiting from cancer treatment: I ⚖⚖️ Segment 4: Legal Confusion & Federal vs. State Law  “Now, let’s talk about something that causes a lot of head-scratching: the legal status of marijuana. If you’ve ever tried to look up whether you can use cannabis in your state, you’ve probably run into a maze of conflicting information.  Here’s the deal. Under U.S. federal law, marijuana is still classified as a Schedule I drug. That means it’s considered to have no accepted medical use and a high potential for abuse—right alongside heroin and LSD. This classification makes it illegal at the federal level to possess, distribute, or prescribe marijuana.  But here’s where it gets complicated. 38 states have legalized medical marijuana in some form. That means in those states, doctors can recommend cannabis to treat certain conditions, and patients can legally purchase it from licensed dispensaries. However, because of federal restrictions, doctors can’t technically ‘prescribe’ it like they would antibiotics or blood pressure medication.   🎧 Closing Thoughts  “So, is marijuana good or bad? Maybe that’s the wrong question. Maybe the better question is: can it help you live better?  For many older adults, the answer is yes—with caution, guidance, and a willingness to explore new options. As always, talk to your doctor, do your research, and listen to your body.  Thanks for joining me today. If this episode sparked your curiosity, share it with a friend, and let’s keep the conversation going.”     Medical Marijuana: What It Is, Uses & Side Effects [https://my.clevelandclinic.org/health/articles/medical-marijuana]  Bing Videos [https://www.bing.com/videos/riverview/relatedvideo?q=dr+sanjay+gupta+story+on+marijuana&mid=89BEF356B05739AD3E2D89BEF356B05739AD3E2D&FORM=VIRE]   Dr Sanjay Gupta: Weed - CNN Special Documentary [https://www.youtube.com/watch?v=-SZzgfyXhJI]    www.facebook.com/DeliberateAging

Episode 43: BONUS Episode - Nu Skin products with Tami Edwards

This midweek, bonus episode is going to be a bit different from my usual episodes. Today we are talking about skin and body care.  We all know that our skin and bodies change as we age:  wrinkles, creepiness, etc.  People address these changes in different ways.  There are minimalists who recognize these changes as a normal part of aging and don't make any changes to their normal self-care routine.  On the other extreme are the people who actively work to combat the signs of aging with surgeries such as face lifts and tummy tucks.  Then there are those in the middle, like me, who aren't willing to go the surgical route but also aren't willing to give up.    None of these approaches are wrong.  I believe that everyone should do whatever makes them feel comfortable. Today I am welcoming back to the show Tami Edwards.  She was on the show a few weeks ago and discussed how she keeps herself healthy and happy.  Today she is going to tell us about the products that she sells - Nu Skin. Tami describes Nu Skin as a 40-year old, debt free, publicly traded company.  The motto of Nu Skin is "all the good and none of the bad."  All their products are extensively tested so they have years of clinical research to back up their products claims. Nu Skin has over 400 products including skin care devices, body care devices, neutraceuticals among others. Two of their best sellers include the LumiSpa a skin care device which properly cleanses and preps skin so that your beauty products can be properly absorbed. The ReNu Spa is a micro-current device for the body.  It is used to eliminate creepiness, dimples and cottage cheese skin. Tami's contact info is below: Facebook [https://www.facebook.com/tamikayedwards] My Site Home [https://mysite.mynuskin.com/content/nuskin/en_US/mysite/mysite-home.mysite.somedayventuresbeauty.html?storeId=US03439494] www.facebook.com/DeliberateAging

Episode 42: Expanding Joyspan: Living Fully at Every Age

Most of us are familiar with the word lifespan—it’s the measure of how long we live. It’s a number, a timeline, a biological clock ticking from birth to our final breath. Then there’s healthspan, a term that’s gained traction in recent years. Healthspan refers to how long we stay healthy, active, and independent. It’s not just about living longer, but living well.  But there’s another word—less common, but deeply important—joyspan. Joyspan refers to how much joy we feel as we age. It’s not about the number of years we live, or even how physically fit we are. It’s about the quality of those years.  Because let’s be honest: why would we want to live longer if we don’t feel any joy?  Joyspan invites us to ask a different kind of question—not “How long will I live?” but “How fully will I live?” It’s a shift in perspective.  Dr. Kerry Burnight, a gerontologist who has spent decades studying what makes aging meaningful, offers a powerful insight: Living a long life does not automatically mean living a good life.  Dr. Burnight outlines four key practices that help increase joyspan. Let’s explore each one, not as a checklist, but as an invitation to reflect, adapt, and grow.  🌿 1. Keep Growing and Learning  Growth doesn’t stop at retirement. In fact, many people find that their later years offer a unique opportunity to explore new interests, deepen their understanding, and expand their horizons.  Trying new things—whether it’s learning a language, picking up a musical instrument, or simply reading about a topic you’ve never explored—keeps the brain engaged. It sparks curiosity. It creates a sense of vitality.  The brain thrives on novelty. And joy often follows close behind.  🤝 2. Give to Others  Generosity is a powerful antidote to stress and loneliness. When we give—whether it’s our time, our attention, or our wisdom—we create connection. We feel useful. We feel seen.  Volunteering at a local food pantry, mentoring a younger person, or simply offering a listening ear to someone who needs it can elevate mood and reduce anxiety.  🔄 3. Adapt and Be Resilient  Aging brings change. That’s inevitable. But how we respond to change—that’s where resilience comes in.  Maybe driving to the grocery store isn’t feasible anymore. That’s frustrating, yes—but it’s also an opportunity to learn something new, like using a delivery service or asking for help. Maybe playing competitive tennis is no longer possible. That doesn’t mean the joy of the game is lost—it might just shift into coaching, teaching, or watching others play.  🧑‍🤝‍🧑 4. Foster Connections  Humans are wired for connection. We thrive in community. We need each other.   In-person connection—like sharing a meal, joining a book club, or attending a local event—can be deeply nourishing.  🌅 Closing Reflections  Joyspan is not a destination—it’s a journey. It’s woven into the fabric of daily life, waiting to be noticed, nurtured, and celebrated.  As we reflect on what it means to live fully, let’s remember that joy doesn’t have to be loud. It can be quiet, steady, and deeply felt. We may not control how long we live. But we can choose how we live.  So wherever you are in your journey, may you find joy in the ordinary, meaning in the everyday, and connection in the spaces between.  Why Joyspan Is the Secret to Aging Well - GoH [https://garmaonhealth.com/why-joyspan-is-the-secret-to-aging-well/]  'Joyspan' Is the Opposite of Burnout—How to Grow Yours [https://www.verywellmind.com/joyspan-is-just-as-important-as-lifespan-11784809]    www.facebook.com/DeliberateAging

Episode 41: Social Media: Good or Bad?

Hey friends, welcome back to the podcast—where we walk, talk, and occasionally scroll our way through wellness, one episode at a time. Today we’re diving into social media. Is it good? Is it bad?  Now, if you’re an older adult—or someone who loves one—this episode is especially for you. Because while social media often gets painted with the same brush as teenage angst and influencer drama, it’s also become a lifeline for many older folks navigating retirement, isolation, and the search for meaningful connection.  But let’s not sugarcoat it. Social media has a dark side.  I’m talking about the mental health toll it can take—especially when it becomes a mirror for comparison.  Studies have shown that young people who spend hours scrolling often end up feeling worse about themselves. They compare their bodies, their lifestyles, their relationships to curated, filtered versions of other people’s lives.  But here’s the twist: social media can also be a powerful tool for older adults. It can combat loneliness, foster community, and even spark creativity.  Let’s talk about the elephant in the chat room: comparison.  You know that feeling when you see someone’s vacation photos and suddenly your backyard barbecue feels lame. That’s the comparison trap.  But here’s the good news: awareness is power. Once you recognize the comparison trap, you can step around it. You can curate your feed to include uplifting content. Now let’s flip the script. Because while social media can be a source of stress, it can also be a lifeline.  For older adults, especially those living alone or far from family, platforms like Facebook, Instagram, and even TikTok have become virtual gathering places.  Some examples of how to use social media for good:  1. set a virtual family dinner where you set up your phone and eat with far flung family  2. join a virtual club  3. play games  4. make future plans  5. send a 'thinking of you' text  “Let’s bust a myth, shall we? The myth that we’re too old for tech  There’s this lingering idea that older adults just ‘don’t get’ technology. That social media is for the young. The truth is, older adults are not only capable of using social media—they’re reshaping it.  Social media has opened up new avenues for friendship—especially for older adults who may be navigating retirement, relocation, or loss.  Of course, not every online interaction is sunshine and daisies. But with a little digital savvy you can navigate the noise and find your people. Let’s get real, social media can be a double-edged sword. On one side, it offers connection, creativity, and community. On the other, it can stir up anxiety, comparison, and information overload.  So let’s talk boundaries. You don’t have to be online 24/7 to stay connected. In fact, studies show that limiting screen time can improve mood, sleep, and overall well-being.  So What do the Experts Say.... Dr. Vivek Murthy, the U.S. Surgeon General, has spoken extensively about the epidemic of loneliness, especially among older adults. He’s called it a public health crisis, right up there with smoking and obesity.  So what’s the takeaway?  Social media isn’t inherently good or bad. It’s a tool. And like any tool, it depends on how you use it.  Social media is a mixed bag. It can be a source of stress—or a source of joy. It can isolate—or it can connect.  For older adults, it holds incredible potential. To combat loneliness. To share wisdom. To build community.  Thanks for spending this time with me.    www.facebook.com/DeliberateAging