MY BURTDAY GIFT TO YOU- hopefully extra years. tribute to sister Joan and my brother D o n who never saw birthdays past 46 for Don and sister Joan , 50, who were not so fortunate to have the longevity we might attain. Most people don’t make it to 85 but in areas like the blue zones where people follow the these practices the average life expectancy is into the 90s and hundreds
I’ve always been curious why some people live longer , often much longer than others – even from the same family -you could have two different people live totally different lifespans. Sure ,diet has a lot to do with it but there are other things that you may not know of or you may because they’re not exactly all secrets. That I’ve collected a bunch of data over the years from talking to different people including doctors and acupuncturists and chiropractors and read some books like the blue zones on the subject of longevity . Maybe life is extra important to me because I know a more close people than most whose lives were cut short , including my own brother and sister and it’s bothered me a lot . When covet hit I was not only shocked but bothered by the number of people who died prematurely including wonderful talented celebrities and everyday Folk. Maybe I think too much about it . I can’t bring them back particularly my brother and sister who are on my mind everyday. but maybe I can share a few tips with others as a tribute to my family members and give extra life to my friends and relatives and and others that my brother and sister were not blessed with. I want you us all to live and be around a long time living quality lives. It’s never too late to start. Of course , we can’t guarantee anything but here are tips many seniors swear by and doctors and others believe can extend and have extended lives by years.
My brother and sister have been gone now over 20 years and it’s bothered me that I haven’t donranything for them in their memory other than the usual donations and things like that. So I’m doing this little project mainly for Don and j o a NS memory and Legacy. Joan and Don were in the teaching and medical fields, respectively, and these little tips would be a natural evolution of their careers they might be talking about today, themselves, if they were alive.
I’m of an age now that I’ve had some nagging health issues but I believe I can and have already reversed some of them by taking out a few lifestyle Changes like these I will tell you about.
I recently had a b u r t d a y so here is my little b u r t d a y gift to you.
I’m now trying to practice what I’ll be preaching here. It’s currently 7:00 a.m. as I stand here in my backyard watching the sunrise and taking in some fresh air as I feed and watch the birds- and about to take on these other daily habits below with my water bottle in hand.
One. 16 oz of water or as much as you can first thing in the morning when you get up. After lying in bed 7 or 8 hours our bodies are depleted of water and even dehydrating
Two. Go outside and breathe in some fresh morning air instead of that indoor stale stuff.
Three. Gentle exercises such as yoga and stretching-‘ Joint lubricating or
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A GOOD Morning stretch routine can help loosen stiff muscles and improve flexibility. A simple routine could include gentle movements like cat-cow stretch, child’s pose, and knees-to-chest stretch, along with side stretches and quadriceps stretches.
Here’s a more detailed breakdown of a possible routine:
1. Gentle Warm-up:
- Cat-Cow Stretch:Start on your hands and knees, alternating between arching your back (cat) and dropping your belly (cow). This gently mobilizes the spine.
- Child’s Pose:From your knees, sit back on your heels, extending your arms forward and resting your forehead on the ground. This calms the nervous system and stretches the back.
- Knees-to-Chest Stretch:Lie on your back with knees bent. Gently pull one knee towards your chest, holding for 20 seconds. Repeat on the other side.
2. Upper Body:
- Shoulder Rolls:Slowly rotate your shoulders forward and backward several times to loosen up the upper back and shoulders.
- Tricep Stretch:Reach one arm overhead and bend the elbow, bringing your hand down toward your back. Use the other hand to gently pull on the elbow, holding the stretch for 20 seconds.
- Seated Side Stretch:Sit with legs extended. Extend one arm overhead and gently lean to the side, holding the stretch for 20 seconds. Repeat on the other side.
3. Lower Body:
- Standing Quad Stretch:Stand tall, and gently grab your left foot with your left hand, pulling your heel towards your buttock. Hold for 30 seconds, then repeat on the other side.
- Standing Hamstring Stretch:Stand upright, bend one knee and place the opposite leg outward. Bend forward from your hips, feeling the stretch along the back of the outstretched leg. Hold for 30 seconds, then repeat on the other side.
- Standing Calf Stretch:Stand with one foot slightly in front of the other, feeling the stretch in your calf. Hold for 30 seconds, then repeat on the other side.
4. Spine:
- Spinal Twist: Lie on your back with knees bent. Extend your arms out to the sides. Gently allow your knees to fall to one side, feeling a twist in your spine. Hold for 20 seconds, then repeat on the other side.
Tips for a Great Morning Routine:
- Listen to your body: Go at your own pace and don’t push yourself too hard. Pain is a sign to stop.
- Hold each stretch: Aim for 20-30 seconds per stretch to allow your muscles to lengthen.
- Incorporate breath: Breathe deeply and slowly throughout your routine.
- Consistency is key: Aim to do your routine most mornings to see the benefits.
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Four. A few minutes of Deep breathing and technique. Take a deep breath to the count of four then hold it for the count of seven and release it with p u r s e d l i p s to the count of eight. There are other similar breathing techniques but this is just one of them. The idea is to deepen your breathing where you can take longer breaths and slow down your heart rate which will also help with blood pressure.
Five. Fiber and protein rich breakfast after you’re 16 oz of water and exercise. At least 25 g of protein and 8 G of fiber I recommended and is said to set a good metabolic trend for the rest of the day as well as helping with inflammation
protein such as eggs, yogurt, plant based
fiber-berries,oats, chia seeds
Additional protein source – avocado, nuts or olive oil
Hold off on refined carbs until after 10:00 a.m. which trigger insulin spikes
Six. Daily social connections are important to incorporate
Seven. Gratitude practice. A 2-minute gratitude practice might be to name three specific parts of your body that you were thankful for for example your eyes to see your grandchildren your heart that continues to beat after all these years and maybe your ears to hear music that you enjoy
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Finger exercises
Here’s a more detailed look at some beneficial finger exercises:
Stretching & Range of Motion:
- Finger Spread: Spread your fingers as wide as possible, then make a fist and release.
- Finger Tip Stretch: Hold your hand vertically, palm facing towards your body, and gently bring your fingertips down to touch the top of your palm.
- Thumb Opposition: Touch the tip of each finger to your thumb.
- Wrist Stretches: Gently bend your wrist up and down, side to side, and in a circular motion.
Strengthening & Dexterity:
- Ball Squeeze: Use a small ball or stress ball and squeeze it with your fingers and thumb, focusing on the thumb and fingers.
- Hand Squeeze: Place your hand on a table and gently squeeze your fingers together, using your palm to push down and bunch up a towel between your fingers.
- Thumb and Finger Pinch: Pinch your thumb and fingertips together and hold for a few seconds.
- Finger Lift: Lift each finger individually from a flat hand position.
Additional Tips:
- Consistency is Key: Aim for a few minutes of finger exercises daily.
- Listen to Your Body: Stop if you experience any pain and modify the exercises as needed.
- Warm-up: Before starting any exercise routine, warm up your hands and fingers with light stretching and gentle movements.
- Stay Hydrated: Proper hydration can help improve joint flexibility and reduce stiffness.
I just happened to find a video that covers all the things I’ve been practicing in recent months. No it’s not trying to sell you anything and I’m certainly not>>>
