Older Bolder Life

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A Break for Moving Week

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We’re taking a break around our camp (and home, and office) this next week to complete a move; we’ll be back on our normal schedule and routine starting the week of the 7th.

My lovely wife and I, and our now adult kids as well, have a fair bit of experience moving; most of our moves in fact have been long distance with several involving a literal traverse of the country. Granted, all but one of those was actually done via professional movers, but the life disruption is pretty much the same whether you’re doing it yourself or not.

This move is a much, much shorter one – across our little town on the outskirts of the DFW metroplex, and we’re in full agreement this morning with those who have proffered over the years that a local move is probably harder than a long-distance move, given the temptation to skimp on packing, yet the demands of safely transporting goods from point A to point B are just about the same as a long distance run.

There’s an interesting story behind our move that I’ll share a few weeks down the road, and very shortly we’ll be producing some cooking videos as well.

Everybody have a kickass week and don’t forget to have some fun.

Step Away from the Madness Today

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In my six decades walking this orb, I’m not sure I remember a more tumultuous time than the past few months.

Granted, I was blissfully unaware of the news of the day during the tumult of the 60’s, another era when racial and other divides rock our Nation to the core, though with the ever-present prattle of media these days (and there’s much more to the media game today) I’m convinced these are some of the most stressful days passed on the planet and in America in particular in decades.

Complicating our ability to process all the “news of the day” is the fact that what have historically been trusted media sources (I should clarify perhaps that these comments focus on news media) have seemingly evolved into purveyors of opinion as much or more than fact, and they (pick your poison here – evidence appears to support they’re all guilty of this) overtly alter or omit key facts that would otherwise put a different spin on the story.

Add to that the reality that emotions are running raw, not just other people you might see on video rioting in our Nation’s capitol or burning Minneapolis, but people you know, interact with, and perhaps live with have been impacted deeply.

Even further muddling our efforts to sort the wheat from the chaff so to speak is the toxic venom that has infiltrated and captured so much of social media these days. One of my personal goals for 2020 was to dial back social media consumption, and I was well on the way before the world changed in late February. Dipping a toe back into social media waters, often spurred by loved ones in my inner circle, has shocked me to the core at times – the level of hatred, vitriol, and misinformation (or outright lies) expressed is astounding.

My point?

You must be very very thoughtful and careful about the media you consume these days; we all have to take a break from the onslaught of images and cascades of emotion being channeled your direction. Make no mistake, much of what you’re seeing (if you’re immersed in the media) has been crafted carefully to invoke deep emotion, and we as humans simply aren’t built to sustain that fight or flight emotional reaction level for hour upon hour, day up day.

You need a break, you need to recharge those mental and emotional batteries, and you above all must keep the physical and nutritional components of your life in fine working order to sustain the challenges each day seems to bring.

Turn your damn phone and TV off, especially in the hours leading up to bed – a good night’s sleep is imperative these days.

Get outside and play – it needn’t be a huge production: hike, bike, game night with the kids, family movie nights, have a picnic and cook at your favorite local park. Read, paint, have a music immersion day, even creative hours in the kitchen can be magical.

A core necessity of your life mission is to take care of yourself so you can take care of those you love around you; you’ll still have time to save the world when you’re called to help out. Don’t fall for the trap that disorder and chaos is the only path to the future – that’s one of the great deceptions of these days, and will be proven false as it always has been throughout history.

Rest, refresh, replenish, and serve those around you.

Older Bolder Question of the Week: Is It Time to Panic Yet?

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From reader AB in Alabama yesterday –

…we’re both in our 50s, pretty healthy though my husband is a former smoker who suffers from a bit of COPD that’s always set off by seasonal allergies in the spring. We’re dedicated LCMPHF eaters, and are both avid walkers. Reading media reports, and talking to several friends who are full blown panic over the virus situation this weekend, my husband at one point turned to me and asked if it was time to panic yet? Is it? Should our daughter with two young children panic now?…

In a nutshell, no, it’s not time to panic.

Here’s several data points that you’ll find of interest and hopefully comforting, gleaned from CDC, WHO, and other medical reporting this weekend.

Young children (particularly those under 4) appears to have been thus far minimally impacted by the SARS-CoV-2 virus; I can find no record of deaths related to the virus in this age group as of yesterday morning.

Ordinary, otherwise healthy adults under 65 (give or take a few years pending metabolic fitness) appear to be at very low risk of having a serious (hospitalization required), critical (intensive or extraordinary support), or fatal outcome if infected by the SARS-CoV-2.

Of note, those older than 65, and particularly those older than 75, have been much more impacted by the SARS-CoV-2 virus (causing what is being termed the COVID-19 disease process), and the risk of a bad outcome rises almost exponentially with advancing (>65) age.

Also of critical note, those with significant medical conditions (co-morbidities in medical lingo) – particularly those co-morbidities which impact cardiopulmonary function, for example COPD, chronic asthmatics, concurrent pneumonia or other pulmonary dysfunction from yet another viral process have been impacted at higher rates, though people who are markedly above ideal body weight and those with T1DM or poorly controlled T2Dm appear to be at notably higher risk as well.

Again, given the information you’ve provided in your question – it’s not time to panic, but….

It is time to use common sense with regard to exposure risks? Hell yes, and count me – at least given the information available today – among those who agree that exposure to large groups, closely associated as in a church, concert, or movie venue for example, very likely offers an unacceptably high risk for those with elevated risk factors (age, the co-morbidities listed above). Any relative, friend, acquaintance, or co-worker who exhibits symptoms or is known to be infected MUST be avoided.

The vital importance of hand-washing simply cannot be overemphasized; make sure those grandkids understand that too.

Is it prudent to lay in a couple of weeks of any medications you take, food stocks, and household goods to tide you over through an (as of yet in North America) unlikely imposed home-based quarantine? Of course it is.

Stay with your healthy eating plan, and as the season turns to spring, keep walking, and make sure you’re pursuing a well-rounded (don’t forget to lift heavy things and sprint occasionally) fitness program. Your overall fitness, and metabolic/functional capacity, is one of the critical keys to battling off insults like this.

And finally, exercise caution in terms of what sources you consistently read and trust regarding news on the virus. By all indications, this will not lead to the collapse of civilization as we know it, despite the insistence by some in the media that’s the case. Those preaching that SARS-CoV-2 is the advent of the apocalypse should probably be avoided. My most trusted mentors continue to insist the biggest impacts will be financial over the long haul, and I’m inclined to agree at this point, despite the terrible medical burden some will bear.

No doubt, the virus is a damned serious one, and will be devastatingly impactful for those with cardiopulmonary compromise and the very old. Be vigilant, stay informed, and recognize that there’s still a truckload that we still DON’T know about this virus.

Critical Health Imperatives Over 40: Beware the Anger and Rage Trap (Part 1)

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Today I’m pivoting from my planned post to chat quickly about an experience that actually happened yesterday, prompting a short flurry of “refresh my memory” research and a quick yet intensive interaction with an acquaintance.

This acquaintance (let’s call him CS) happens to have two offspring away in college; said offspring happen to be home visiting for a long weekend, and during this visit CS was shocked to find his previously fairly happy kids now imbued with what he termed a “deep and abiding sense of anger and rage”. Without chasing the rabbit too far down that rabbit hole, it appears said offspring were angry about any and everything imaginable, and hell bent on making sure any and everyone within earshot knew it and joined in the rage-fest.

CS and his wife were quite taken aback, and were also quick to opine that the expression of rage and anger is part of the ‘coming of age’ experience on campus these days, part of ‘woke’ culture among youth, and in fact quite possible a very reasonable response ‘to the way things are these days’.

Is the World a More Angry and Rage-Filled Place Today?

CS at one point opined, probably in defense of his vexed progeny, that the world is a hard place today, and there’s much more to be angry about than ever before.

Reflexly I personally countered that I’m not quite sure that’s true; anger is classically thought to be seeded or driven by disappointment, frustration, rejection, fear, and judgment among other things – all challenges that have poked and prodded humans for centuries.

IMHO many of us live in a cultural milieu where being perpetually angry or enraged is deemed to be a virtuous state, particularly if one is able to cite a particularly egregious reason that someone or something has pissed us off – see, it’s really not my fault I’m angry – it’s yours (theirs).

My immediate suggestion to CS was that he nudge his progeny away from the rage and anger movement simply based on what we know about the impacts these emotions have upon human physiology.

A Quick Reminder of the Physiology of Rage and Anger

Most neurophysiologists agree that with the first spark of anger-inciting stimulus, the amygdala activates initially, which then drives the hypothalamus to to respond, most notably by releasing CRH (corticotropin-releasing hormone).

CRH signals the pituitary gland to release adrenocorticotropic hormone (ACTH), which among other things drives the adrenal glands to pour out what most refer to as the stress hormones – cortisol, adrenaline, and noradrenaline.

There are of course many other hormonal changes happening during this “rage” window, but we know that the big three stress hormones create a cascade of physiological responses – increased heart rate, blood pressure, arterial tension, as well as increased blood glucose and blood fatty acid levels. Thyroid function is suppressed as is T-cell function, gut blood flow and metabolism decrease, and your mouth gets dry.

As you well know chronically elevated cortisol imparts a host of really bad impacts, including a few lesser well known ones too, such as suppressing activity in the prefrontal cortex (one of the areas where judgement ability is housed) and the hippocampus (impacting short term memory and creation of new memories).

Rage and Anger Can Be Useful in Bursts, But Beware the Chronic Trap

While there’s no doubt a role for rage and anger at times in life (for most of us as part of the fight or flight response), attempting to live for days and months at a time perpetually enraged and angry is an absolute disaster from a physiological standpoint, to say nothing of mental health perspectives as well.

Granted, it’s a stressful world today, and while the world has always been a stressful place to trod, falling into the trap of perpetual rage, anger, is physiological catastrophe; anyone selling the concept that rage and anger is the only way to impact the world today is beckoning you to navigate a dark and rocky path, a path that will harm you over time.

One of my personally favorite of Mark Sisson’s Primal Blueprint Laws is “Avoid Stupid Mistakes” (don’t do stupid things). From a physiological standpoint alone (not to mention the mental health issues, which are potentially even more impactful), choosing to be perpetually enraged and angry falls into the category of doing stupid things. There are far better choices for your life.

More to come.

Question of the Week: Living a Demanding Life

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In response to yesterday’s post briefly explaining my absence from the blog here on the Older Bolder Life for a few weeks, reader Paul offered this comment / question –

And there in lies the rub. How do advise your clients who live demanding lives and want to remain healthy? I am on tour for 3 months with an outdoor show and I can tell you the diet is the first thing to go.

Upon seeing Paul’s comment early this morning, my initial response was “what a great question”, and it resonates very well with commentary I hear literally almost daily from friends, clients, and family. After thinking about it for a minute, I thought it worthy to respond in a bit more detail, channeling (at least attempting to anyway) what I’d say to Paul if we were sitting in the coffee shop (or a drift boat on the river) enjoying a break and a cup of hot coffee. During that hypothetical conversation I’d offer up the following points…

Real Life Happens (Almost Every Damned Day) In Ways We Hadn’t Planned For

Most of us, at the least the people that I run with and help through Older Bolder, have to work for a living to pay bills, buy groceries, keep a roof over the family’s head, and educate the occasional offspring. Work tasks often vacuum up huge chunks of time as well as physical, emotional, and cognitive resources we’d prefer to spend in other places, doing other things.

I get that point, and understand damn well that real life rarely proceeds according to the plans we’ve laid out – whether it’s for the day, week, year or whatever time frame you’d care to define. (Working in medicine, it was absolutely guaranteed that urgencies and emergencies would interrupt every single day – it wasn’t a matter of would it happen, it was just a matter of when).

Some changes in the daily life game are more or less voluntary, like my excursion into the world of a commercial kitchen laid out yesterday; many (perhaps most) bumps along life’s scheduling road are simply out of our control.

One of, and by no means the only one, the key points to be made here responding to Paul’s comment is this – there will always be daily challenges and obstructions to living the healthiest lifestyle we can. Some days (weeks, or even months) we win the battle, some days it’s a draw, and some days we get hit below the belt and stumble. It happens, and will happen again to all of us.

How we prepare for, and respond to those eventualities, is where we all have, at least in my humble opinion, the greatest opportunity – and like most things in life, making the most out of those opportunities requires sharpening a few skills…

Hone the Art Being Brutally Objective About Yourself

As I shared yesterday, I got into a bit of trouble physically last quarter because I really wanted to learn the ins and outs of working in an upscale, busy, creative commercial kitchen. Of the many lessons I learned, one was this – there’s a reason you don’t see a lot of 60+ year olds in busy restaurant kitchens. The work is fast, even furious at times, and often amazing physical. As much as a I really really wanted to dive in and do that, given the bundle of other business and family responsibilities I have on my plate (as do we all), it took me a while to listen to my wife and objectively measure the pros and cons of my little adventure.

Like most humans walking the planet today, I had developed a bit of a blind spot that allowed me to wander down a path that ultimately wasn’t the best one for me now, and like most of us, there was a price to be paid. Being objective about things we need to face up to in our lives can be damned hard – things like am I over-working, overweight, eating or drinking the wrong things, under or over active, and so on so forth.

Hone the art of being brutally objective about yourself, and find a partner, mentor, or friend who will pull alongside and steer you back to reality.

When Sh*t Happens, Flex and Pivot

When life throws those curve balls, sometimes we need to flex and / or pivot. For example, when I found my activity demands changing rapidly, and after struggling for a few weeks, I began to fiddle with my macros (upping carbs and good fats) in response. Flexing my macros and my eating schedule (I’m a long time time restricted feeding fan) made significant improvements; one of the most interesting parts of health and nutrition game is that sometimes we all have to run that N=1 experiment to see how we can make this human machine run optimally.

Sometimes we need to pivot; for sake of discussion here I’m using pivot to denote making a bigger change for our long term good. Sometimes making a pivot means leaving the good behind for the better ahead.

Metabolic Flexibility Still Wins the Day

At least from where I sit, the absolutely most critical thing anyone can (and really should) do to improve their health and function in life is to develop a robust ability to be metabolically flexible.

For sake of discussion here, let’s define that as developing the metabolic machinery (hello mitochondria!) to process multiple substrates to provide energy for our daily function, namely the fats we all so efficiently and amply store, and not just exist from one glucose spike to the next, stuffing our faces with fast-burning carbs every two hours every danged day.

Being metabolically flexible brings a host of benefits to the table, though I’d argue that top of the list is experiencing more even, sustained energy production, effortlessly by the way, which opens up a whole new world of ability to complete life tasks – actually doing things every day – which is what life is all about.

Developing metabolic flexibility is within the reach of just about every human on the planet, but you’ll have to be intentional about it, and be willing to spend a bit of time in nutritional ketosis.

Functional Fitness Still Matters

Another point I’d make to Paul in response to his question is so simple as to be in essence common sense – the point being that functional fitness really does matter.

All of us, regardless of age, need varied, interesting, and sustainable exercise that promotes strength, endurance, cardiovascular condition, and flexibility. What does that look like for you? YOU get to decide what your program looks like; and you don’t have to spend thousands on gyms, gear, or coaching to get it done, you just have to do it.

Functional fitness still matters, and always will; figure out how to make it a non-negotiable part of your day and week. (Think you don’t have time? How much screen time do you spend waste each day?)

Mind the S’s (Stress and Sleep)

Though it occasionally garners an eye roll from coaching clients, I’d gently remind Paul that many of us, due to the demands of the day, neglect managing stress and sleep. These are big topics, bigger than space and time allow for deep exploration here, but suffice it say that unmanaged stress and disordered or too little sleep can have profound impacts on health and wellness.

Two Final Thoughts…

Finally, I’d close my hypothetical chat with Paul with these two encouragements. One, life can, at times, be a bitch, throwing us curve ball after curve ball that we can’t hit. Relish the victories, dust yourself after the losses, and get back in the game. Sisson opines that we should strive for 80% compliance with a healthy lifestyle; I’d argue 90% or better is just as easy and still allows for that occasional stumble.

And two, always be exploring, learning, and testing. There’s a wealth of great free information available today at your fingertips, experts to query, and consultants to engage. Ask questions, experiment, make changes in your diet and routine, and pay damned close attention to what your body is telling you. It’s NEVER too late to make changes that will lead better health and rewarding function.

Git ‘er done.

Would a Quick Phone Call Have Prevented a Tragedy?

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My lovely wife and I live in a little community just north of sprawling DFW metro; at the last census there were only a little over 6,000 residents recorded, though it’s growing by leaps and bounds these days.

We choose to live out here as we’re not really big city folks, and we like driving through agricultural fields (mainly cotton, corn, and wheat) much more than suburbs and skyscrapers coming back “out to the house”. There’s a single high school, they still have a parade through “downtown” for homecoming, and there’s still movie nights now and again on the town square.

Of the things I enjoy the most about our little place is a nifty smallish sports park on the edge of town; it’s nothing fancy, just a cluster of soccer and football fields, ample parking, playgrounds, and some ambitiously designed baseball and softball fields. There happens to be a network of gravel trails in the complex, stretched out over nice gentle hills among a few water features, that I often head to for my early morning, get the day started walks.

Today Was a Little Different…

Pulling into the parking area this morning a bit after 6 AM I noted a cluster of police vehicles parked around a late-model, fancied-up pickup; it was close to my trail for the day, so I inquired of a pair of officers standing close by if any medical help might be needed.

Sadly one of the officers (probably an overly loquacious one given the circumstances) shared that a young man in his mid-30s, apparently a married dentist with young children living a few miles away, had taken his own life a few hours earlier and just been discovered a few minutes before my arrival. The officer went on to share that evidence at the scene suggested marital issues were somehow part of this sad story.

Could a Quick Phone Call Have Prevented This Tragedy?

Behavioral issues weren’t by any means the focus of my career in medicine, though I did practice for years in a field that dealt with individuals and families coping with extraordinary, catastrophic events; during those years I watched and marveled at the resiliency of people (and their loved ones) to overcome seemingly insurmountable challenges time and time again. These victories were often damned hard fought, many taking years to fully manifest, and exerted draining, gut-wrenching, and deeply emotional tolls at times. Despite the hardship and effort required, to the person every one of them insisted it was worth it in the end (yes, I asked every single time).

Many of my patients, in the earliest days post their spinal cord injury, severe burn, stroke, or other calamity would talk of losing their will to go on, some even openly talking of contemplating “ending it all”, though with expert support and guidance, almost all passed through the dark days and went on to fulfilling lives.

Whenever I hear stories of a young, vital person taking their own life, I’m still amazed by the sense of loss and bewilderment that follow. There are so many resources available today, even a National Suicide Prevention Lifeline (1.800.273.TALK) manned 24/7/365, you have to wonder if a quick phone call could have prevented this tragedy today?

If you, or if you know of anyone who does, feel despondent, out of options, or at the end of your metaphorical rope, reach out for help. Please.

Help!!! I’ve Been Exposed to Someone with the Flu (Or a Bad Cold)

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Over the past couple of days I’ve been flooded with requests from friends, family, and clients to offer up tips, suggestions, tricks, and perhaps even the latest form of voodoo to help stave off the flu (or colds and URIs) for folks that have been exposed at home, at work, or in the community.

There are a host of good practices to follow, most of which should be considered to be common sense yet now and again we could all use a reminder about; you’ll find a reasonable list below that just about anyone could implement today without much effort or expense.

For the record, I’m a firm believer that the Standard American Diet wreaks havoc on the immune system function of most who follow it, and that following the best nutritional plan you can over the long haul is very likely the most useful tool in your toolbox when it comes to fighting off the seasonal cold and flu onslaught. It’s never too late to get started making the changes you need to.

And of note, I’m deferring coverage of flu vaccines and antiviral agents to a later post; now, let’s talk about things we all can and should do during the flu season…

Sleep, Sleep, Sleep. A common sense point that doesn’t need a lot of explaining; the key point being that sleep deprivation critically impacts the immune response. One of your best preventative tools too.

Mind Your Hands – Wash, Wash, Wash. This one is perhaps the most basic of all common sense approaches to protect yourself, yet is potentially the most overlooked and inconsistently performed. Note you don’t need anything but warm water and standard soap here, and remember to scrub thoroughly for 20 seconds (say the ABCs twice to get a feel for the time). Wash after every encounter where you’re exposed.

Mind Your Hands – Don’t Touch Your Face. There’s no question what while the most common vector pathway for most flu and cold exposures is via aerosol (the guy on the bus or plane beside you sneezing for the last hour), viral transmission via our hands to the membranes of our eyes, nose, and mouth is also a critical pathway. Be intentional about this one…

Clean Surfaces You Touch Routinely. You don’t need to go OCD overboard here, but it’s time to use the handy cleaners for grocery carts for example, and be mindful of cleaning needs when you have a sick loved one at home – think counters, door knobs, etc. And DON’T share towels.

Blow Your Nose. Another common sense, ‘mind what your mother used to tell you’ point. Remember not to overdo it; you don’t have to sound like a trumpeting elephant to get the job done. Be gentle, do it frequently, aiming for one nostril at a time.

Gargle up to four times a day. Lightly salted water, or with a splash of vinegar or lemon juice all at least moisten a sore throat and/or ease a tickle. A client recently insisted that steeped raspberry leaves in 2 cups of hot water (or raspberry tea) have been a useful family recipe for decades.

Hot, Steamy Shower and Sauna. One of my personal favorites, maybe with a drop or two of eucalyptus oil in the shower floor.

Drink Plenty of Hot Liquids. Another classic from the your-mother-told-you-so file; think tea, broth, thin (non-dairy) soups, even warm/hot water. You don’t have to consume just hot/warm liquids; adequate hydration is critical when you’re staving off or battling an infection.

Stay the Course with Your Healthy Eating Plan. There’s a plethora of evidence supporting the fact that a disordered diet can critically impact immune system function (for example, see this paper). Sugars in particular can play an impressive role in stunting your immune response; watch for overly sweetened lozenges and OTC cough/cold medications.

Become a Stress Management Ninja, and That Includes Workouts Too. One of the principle stress hormones, cortisol, when chronically elevated suppresses immune function. Those of us prone to fall back into chronic cardio patterns or crush that weekend-warrior, pack it all into one day workout beware.

There’s no question life is damned stressful these days, I get it. Almost all of us can improve (significantly) our stress management routines – whether that’s committing to some relaxation and chill out time every day, or using prayer, meditation, yoga, self-directed biofeedback, or other approaches. Just do it.

Be Vigilant About Exposure Risks. Granted, some people you encounter every day during flu and cold season are shedding virus and not necessarily clinically ill enough to alert you to change your behavior (avoid them!). I’m talking about interacting closely with people you know to be infected, or getting slimed by a sneezer while commuting, at work, or via your lovely spouse or kids at home. Some go as far as to suggest you don’t fly, bus, or ferry during flu season, but that might be a tough call for daily commuters. Stuck sitting by a cougher/sneezer in tight quarters? Some would even argue a mask might help…

Supplements: Friend or Foe for the Flu? Conventional medical wisdom, for the most part, still appears to frown on the genuine efficacy of many “natural supplements and remedies” for cold and flu syndromes.

That said, there’s been research done covering the flu and cold (viral syndrome) impacts of vitamin C, vitamin D, vitamin E, echinacea, zinc, elderberry extracts, garlic, ginseng, andrographis (Indian echinacea in some circles), and several more commonly recommended supplements and natural aids. This is a big and fascinating topic, deserving of it’s own post(s), and one I’ll address at some point down the road.

That said, my personal approach to supplements, when exposed to a cold or flu, is to up my vitamins C, D, and E, omega-3s (via fish/krill oil), add a standalone zinc supplement, and perhaps some echinacea if that tickle develops in my nasopharynx…

More on this topic to come.

Flu Vaccines. I’m very intentionally going to dodge the somewhat controversial (at least in some circles) topic today, as the focus of this post is what to do at the point you’re exposed to the flu. Running for the vaccine the day (or week) of a significant exposure won’t help you win that impending battle. As with the point above, this one is deserving of a post or two of it’s own.

Finally, I’ll join the chorus of those who argue that when it comes to seasonal colds and flu events, your best defense is very likely a strong offense in this game – that being optimizing your health and wellness approach year round, every single day. And some years, no matter how good your game, and likely due to exposures beyond reasonable control, you’ll get doused in viral particles and contract the flu or the seasonal cold running around your neighborhood. It happens, and the better your overall health status, the less impacted you’ll be, and the more quickly you’ll get back on your functional feet.

Stay healthy out there my friends.

Five Plus One Simple Suggestions for Holiday Week Success

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Last week we posted a quick read listing the benefits of pre-gaming your holiday planning; getting out ahead of the rush and bustle makes for a smoother and let’s cut to the chase – a happier and less stressful holiday season.

I suggested that you simplify, creatively meal plan and cook ahead, keep up your wellness routines, de-emphasize gifting material gifts, schedule wisely, emphasize fun, and exercise your gratitude muscles more.

Here’s five plus one more success suggestions for your holiday week…

Get Some Sun (and Up Your Vitamin D)

I know, I know, we’re at the very end of the astrological fall with solstice coming up tomorrow, marking the astrological start of winter and the shortest day of the year.

For those not outside every day, whether for work or workout, schedule some time in the sun (when it’s out!), and make sure you’re consuming enough vitamin D to make up for lost hours of sun exposure during these short winter days. Odds overwhelmingly are that you need more vitamin D in your life right now.

Double Down on Your Exercise Routines

Schedules seem to burst at the seams this time of year; make it a highly-valued priority to stay with your wellness and exercise routines, perhaps even scheduling an extra hour or two of fun physicality (you know what you like) this week and next. Traveling this holiday? Plan ahead and take whatever gear you need as well as cover gym, pool, track (or whatever) logistics before you drive or fly. You’ll be glad you did.

Dump Digital (Everything)

There’s so much good to attend to right now right at your fingertips, why waste a minute thumbing through the latest gifs, gossip, and images on social media? Put down your phone and tablet, get off your computer, and turn off the damned television.

Try a ten day digital fast and you just might never go back (we dumped TV during the holidays in 2002 and have never looked back; it’s been one of the wisest things we’ve ever done as a family).

Eschew Perfection and Have Fun Instead

You know the holiday perfectionist; there seems to be one (or more) in every family clan or group of friends. Perfection really can be (it actually is) the enemy of the good; relax, laugh more, and stress the little (particularly the inconsequential ones) details MUCH less.

Now and then I’ll actually have someone push back when I suggest they have more fun in their life, the response being something along the lines of “just what in the hell should I do for fun?” The short answer, of course, is whatever the heck you think is truly fun. Think like a kid, and play.

Have Some Fun with Intermittent Fasting

Especially if intermittent fasting is part of your typical daily routine, keep it up during the oncoming food blitz during the holiday weeks. Sure, your mother/grandmother/mother-in-law/assorted other relatives may ply you with goodies and have a carb-bomb buffet running in the kitchen 24/7, but politely stand your ground and use the WHEN principle (When Hunger Ensues Naturally) to guide your thoughtful consumption. We just did this on a quick family trip and were able to share in detail about a healthy lifestyle with family who desperately need to make a change.

Embrace Inspiring Friends and Loved Ones, Ignore the Others

Invest time with friends and family this holiday season who inspire, encourage, encourage, and motivate you. Please take a moment to thank them for their influence and inspiration over the past year, and perhaps even ponder how you might return the favor. Friends and family who like to smile and laugh belong on that same ‘much appreciated’ list.

Have friends and family who invoke gnashing of teeth, headaches, raised voices, and stress? Send a card, be polite, wish them well, but protect you and yours from their contagious angst.

Attitudes are infectious; surround yourself with happy, productive, uplifting people this season. And always be mindful of how you might encourage and inspire those around you.