Mind, Body, And Soul: The Foundation Of A Healthy Second-Half By Susanna P. Barton

By Susanna P. Barton

A perfectly executed Grand Plan will never have legs unless it’s grounded in a healthy mind, body, and soul. Exercising these strengths is essential to aging successfully, and we must all dedicate ourselves to it during life’s second half—whether we like it or not!

Before we get into a pep talk on the how-tos, let’s address the realities of what’s holding us back and get psyched about improving our odds:

• Mind: according to the National Council on Aging, between 25-30 percent of older adults in the U.S. – roughly 20 million people – have reported mental health disorders since April 2020. The most frightening statistic is from the U.S. Substance Abuse and Mental Health Services Administration and the National Academy of Medicine, which found less than 50 percent of older adults with mental or substance user disorders receive treatment.
• Body: A 2022 study from the National Center for Health Statistics indicated that only 10.3 percent of women and 15.3 percent of men over 65 met the 2018 Physical Activity Guidelines for Americans for aerobic and muscle-strengthening activities.
• Soul: We’re doing a little better in this realm, maybe. While a 2023 study from the Public Religion Research Institute (PRRI) showed just 16 percent of Americans surveyed said religion is the most essential thing in their lives, down from 20 percent a decade ago, a recent Pew Research study showed “seven in 10 U.S. adults describe themselves as spiritual in some way, including 22% who are spiritual but not religious.”

We have work to do when it comes to nourishing our minds, bodies, and souls. The good news is, there’s joy in the process. Reclaiming our health on all fronts can be a win for all of us if we just commit to it.

The mind is a great place to begin this journey. We may not understand exactly how all those neurons and cells in our brain work, but most of us know it’s smart to challenge it with problems, information, games, learning, and experiences. Part of the prescription for a healthy mind is to read more – to solve more crossword puzzles, jumbles, and equations. 

According to the National Institute on Aging, scientific research “suggests that the following steps are linked to cognitive health…” and that “making these (small changes) part of your routine could help you function better.” Their list includes many suggestions that cross over into the body and soul area as well:

• Taking care of your physical health
• Managing high blood pressure
• Eating healthy foods
• Being physically active
• Keeping your mind active
• Staying connected with social activities
• Managing stress
• And reducing risks to cognitive health

The last bullet point is worth exploring. What is cognitive health and what are these risks we should consider?

“Genetic, environmental, and lifestyle factors are all thought to influence cognitive health. Some of these factors may contribute to a decline in thinking skills and the ability to perform everyday tasks such as driving, paying bills, taking medicine, and cooking,” the National Institute on Aging reports. “Genetic factors are passed down (inherited) from a parent to child and cannot be controlled. But many environmental and lifestyle factors can be changed or managed to reduce your risk.” These factors include:

• Some physical and mental health problems, such as high blood pressure or depression
• Brain injuries, such as those due to falls or accidents
• Some medicines, or improper use of medicines
• Lack of physical activity
• Poor diet
• Smoking
• Drinking too much alcohol
• Sleep problems
• Social isolation and loneliness

For a healthy mind, it’s important to know what the pitfalls are and do our best to steer clear of them! The other bit is to be honest about your cognition and brain function and to be open to the observations of those close to you. Many mind thieves like dementia and Alzheimer’s can be mitigated by listening to our loved ones and seeking help. Mental health resources are available for many challenges if we pursue them.

The body part of the health equation is a little easier to understand and manage. Our physical vessels run better when used, have good gas in the tank, and receive periodic maintenance. So, we should exercise daily, eat well (instead of polluting ourselves with toxic substances), and manage our health via doctors’ appointments, treatments, and medication. That’s pretty much it.

According to the CDC, physical activity is very important for adults over the age of 65. “Some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.” The CDC suggests a physical regimen that includes:

• At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or  75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
• At least 2 days a week of activities that strengthen muscles.
• Plus activities to improve balance, such as standing on one foot.

If we do just a little of that, the results will significantly improve our health and well-being. According to the Centers for Disease Control and Prevention, “all older adults – both men and women – can benefit from regular moderate physical activities…even for people with medical conditions such as arthritis, heart disease, obesity, and high blood pressure.”

According to the National Council on Aging, other key benefits of exercise include:

• The prevention of bone loss.
• The relief of osteoarthritis pain.
• The prevention of chronic disease.
• A boost in immunity.
• Mood improvement.

Of course, what we put in our tanks is just as important as how we use it. Much of this is intuitive. We feel better when we make healthier food choices, eat less processed food, and try to stick to whole foods. The National Council on Aging suggests becoming more conscious of the foods and liquids we put in our bodies. Some of its steps to healthy eating include:

• Eating more whole foods and limiting processed foods (we knew that already, hooray!) Its “Healthy Eating Plate guidelines recommend filling half of your plate with vegetables, a quarter of your plate with whole grains, and the rest with lean protein like poultry, fish, and beans.”
• Creating a healthy eating meal plan ahead of time.
• Drinking water with your meals and eat water-rich foods.
• Focusing on getting enough protein to prevent muscle loss.
• Eating fiber-rich foods.
• Watching your sodium intake.

Good nutrition and medical upkeep are also simple math. As for what you put in your body, try to eat a variety of fresh, clean, unprocessed foods as much as possible and consume the bad stuff in moderation. Drink a lot of water. And don’t overdo it on the alcohol and such. Get plenty of rest. Take your vitamins and the medications your doctor prescribes and get an annual exam on the books every year.

Now, let’s move to the last leg of the “health stool” we’ve designed—the healthy soul or spiritual perspective of our second-half lives. Being soul-healthy does not require regular church attendance, Bible fluency, or expert-level faith. To the contrary, we’re talking about being healthy from a contentment, peace, mindfulness, and community perspective – this is something human beings can hone by simply being outside in nature or closing their eyes in a dark, quiet room. However, being connected to a faith community of some kind does seem to help.

A Merck study by Daniel B. Kaplan Ph.D. called “Religion and Spirituality in Older People” determined that “People who are religious tend to have better physical and mental health than nonreligious people” and said religion seems to have many benefits on mental health, physical and social functioning, and caregiving. Another study from the National Institutes of Health sampled 3,968 community-dwelling adults aged 64-101 in the Piedmont area of North Carolina. It concluded that “older adults, particularly women, who attended religious services at least once a week appear to have a survival advantage over those attending services less frequently.”

Dr. Samuel White III, author of Aging Gracefully: Spiritual Care for Aging Adults, calls a spiritual perspective on aging good for personal transformation and something akin to “medicine for longevity and health.”

“Research shows that people with an active involvement in church or spiritual community live on average seven years longer than those who do not,” White said.

But a place of worship or religious community isn’t the only place to find peace and a more dedicated spiritual practice. On its website www.whereyoulivematters, the American Seniors Housing Association refers to an American Society on Aging report that describes activities that may help develop a healthier inner spirit. Those are:

• “Breathing — Mindfully focus on your breathing to bring greater awareness of your body and the gift of life. It can also be a form of prayer or meditation.
• Gratitude — Looking for both small and large graces of each day adds meaning and positivity.
• Wonder — Allow yourself to be amazed by the world and the people around you.
• Creativity — Find new ways to express yourself and challenge yourself to experience new things.
• Kindness — Give others the benefit of the doubt, or make that extra little gesture in order to increase your capacity for compassion and empathy.
• Releasing — Lighten your physical and emotional loads by letting go of excess possessions and expectations, as well as old resentments or wounds.
• Connecting — Make new connections with people, and be intentional about maintaining good relationships with family and old friends.
• Resting — Give yourself permission to slow down and create a little oasis in your day as a way to rejuvenate yourself.
• Making music — Add rhythm and energy to your day by humming, singing or playing some kind of instrument, even if you can’t carry a tune.
• Being who you are — Say yes to the things that bring you joy and say no to those that don’t. It doesn’t matter what other people think of you. What matters is that you live as your authentic self.”

Lastly, on the faith and spirituality front, let me quickly plug in the helpful “others-focused-ness” these communities provide geri-humans.

“When you spend serious time and effort focused on transcendental things, it puts your little world into proper context and takes the focus off yourself. Most of our days, I am thinking me, me, me. It’s like watching the same dreary television show, over and over, all day long. It’s so boring,” wrote author Arthur C. Brooks, in his New York Times bestseller From Strength to Strength: Finding Success, Happiness and Deep Purpose in the Second Half of Life. “Faith forces me into the cosmos to consider the source of truth, the origin of life, and the good of others. This focus brings refreshment and relief.”

Effective mind, body, and soul care requires flexing the mind, exercising social engagement, meditating and being mindful, learning for life, putting your body to work, maintaining a healthy and balanced diet, resting and sleeping according to your body’s needs, exploring and strengthening your spiritual practices, volunteering, embracing creativity, and maintaining positive relationships that lift your spirits and bring joy to your life. Simple, right? With some dedication to these activities, our second half has real legs for a successful and healthy finish. 

Susanna Barton, a member of Jacksonville Mayor Donna Degan’s subcommittee on elder care, has worked as a professional writer in Jacksonville for nearly 30 years and is the founder of the Grand Plans online community, podcast, newsletter and blog.  Her book Grand Plans: How to Mitigate Geri-Drama in 20 Easy Steps and its accompanying workbook, the Grand Planner, are available in local stores and on Amazon. For more information, http://www.mygrandplans.com.