6 Health Lessons Learned from My Grandfather

Healthy habits are worth effort needed to establish them.

How about some solid advice on how to stay mentally and physically healthy?

This is proven advice from the medical community, and from what I learned from my wonderful grandfather who lived to be 100.

You are in charge of what you eat and drink. Give up the fake fat, fake sugar, high sodium, and other ingredients.

Read labels. If you can't even pronounce the ingredients on the label, it's probably not a good idea to eat them.

Learn to eat real food.It's easier than you think.

1. Exercise every day.
Exercise is crucial. When aerobic exercise like walking is combined with strength training, the rewards are even greater. A 30 minute session is better than three 10 minute sessions. My grandfather walked at least a mile or two every day, and he lived to be 100.

2. Engage in activities that challenge your brain.
Read books, write letters, and learn something new like a language or how to navigate Facebook, etc. My grandfather worked crossword puzzles every day, and he was a voracious reader. When he was in his 70's, he bought a portable typewriter. He wrote me a letter just about every week. One of his favorite sayings was: "Learn something new every day, and you'll be smarter and happier."

3. Avoid isolation.
Strengthen your friendships and family relationships. Meet new people. Volunteer, join a club, or a special interest group like bridge club. Go to worship services, and talk with friends. My grandfather was sociable. When he moved into a retirement home, he was the one everyone gravitated to.

4. Eat a healthy diet.
If you're eating margarine, convenience foods, fast food, and too many empty calorie foods, make a list of changes you can make for better nutrition. Tackle it one step at a time. My grandfather never ate sweets. He just didn't care much for them. He ate simple meals and snacked only on fresh fruit. He never ate after supper. He drank mostly water, tea, and coffee, only at breakfast.

5. Get a good night's sleep.
Sleep deprivation or poor quality sleep is linked to cognitive impairment and Alzheimer's. Sleep apnea puts people at higher risk for memory problems and dementia so if you think this may be a problem for you, talk to your doctor.

My grandfather went to bed at the same time every night. He also rose every morning at the same time. Two hours after lunch, he'd lay across his bed and take an hour's nap. My brother and I were talking about that one day because neither of us nap. We sometimes feel like a nap, but we never give into the feeling because we always have so much to do. I wonder sometimes if this was a key to my grandfather's longevity.

6. Keep your heart healthy.
Studies show that what's good for the heart is good for the brain. Monitor your blood pressure, cholesterol, and weight. My grandfather had no heart issues until his last year. His heart problem was due as much to age as anything because he never had high blood pressure or cholesterol issues.

Takeaway Truth

Take charge of your health because what you put into your body determines how you're going to age.