Spreading Warmth and Connection This Holiday Season!

The air is crisp, the lights are twinkling, and there's that undeniable hum of the holiday season all around us. Here at Older Women Rock On, we're feeling it too – that unique blend of reflection, anticipation, and a deep appreciation for the people who make our lives richer.

This time of year often brings a flurry of activity, and while the festive decorations and delicious treats are certainly delightful, what truly resonates with us is the spirit of togetherness. It's about those quiet moments of shared laughter, a comforting presence, and the simple act of reaching out.

As we navigate these special weeks, let's remember the power of genuine connection. Whether it's a phone call to a long-distance friend, a warm embrace with a family member, or a kind word to a neighbor, these small gestures are the real gifts we give and receive. Let’s be present for each other, offering an ear, a hand, or simply a moment of understanding.

The holidays, in all their varied forms, are a wonderful reminder to cherish those bonds. So, from our hearts to yours, we wish you a season filled with authentic joy, comforting companionship, and a deep sense of belonging.

Happy Holidays, everyone. And remember, Older Women Rock On, Together.

Marge Farrington OWRO

 

Older Women Rock On: Elevating Your Mind—Supplements and Simple Steps for Mental Clarity and Joy

 

 Older Women Rock: Elevating Your Mind—Supplements and Simple Steps for Mental Clarity and Joy

The powerful woman you are deserves a mind that is sharp, clear, and resilient. As we age, it is completely natural to seek a little assistance in maintaining that clarity, especially when negative thoughts try to creep in. 

But achieving that elevated mental state doesn't require drastic changes or expensive programs! This guide, specifically for the woman who may be managing medications, is dedicated to exploring gentle, effective ways to support your brain's health. 

We’ll look at foundational supplements that nourish your mind's chemistry, alongside simple, low-cost activities and meaningful ways to connect with your community—all of which you can embrace right from the comfort of your home.

A Crucial First Step: The Health Disclaimer

Before You Begin: As we age, managing medications and existing health conditions becomes complex. This blog is for informational purposes only and is not medical advice.

Safety First: Always consult your doctor or a pharmacist before starting any new supplement, even natural ones, as they can interact with prescriptions (like blood thinners, blood pressure medication, or antidepressants). Your doctor can also test for deficiencies (like Vitamin D or B12) that may be the root cause of mental fog.

Part 1: Fueling Your Brain—Supplements for Clarity

Think of these supplements as targeted nourishment to help your brain’s chemistry and structure.

Omega-3s (EPA & DHA):

Mood Stabilizer & Anti-Inflammatory. Helps build healthy brain cell membranes and has a strong link to reducing symptoms of depression and anxiety, helping clear those negative thought loops.

L-Theanine:

Calm Focus. Promotes a state of "wakeful relaxation" (by boosting alpha brain waves), helping to quiet mental chatter and sharp worries without causing drowsiness.

Magnesium (Glycinate/Threonate):

The 'Anti-Stress' Mineral. Helps regulate your nervous system. Crucial for calming the mind, improving sleep, and reducing anxiety—all vital for clear, elevated thinking.

B Vitamins (B6, B12, Folate):

Energy & Neurotransmitter Support. Essential for making the "happy chemicals" (serotonin, dopamine). A common B12 deficiency can cause brain fog and fatigue, making negative thoughts feel heavier.

Adaptogens (e.g., Ashwagandha):

Cortisol Regulator. Helps your body handle everyday stress, reducing the intensity of your mental and emotional response to pressure and worry.

Part 2: Active Wellness—Simple, Low-Cost, Home-Friendly Boosts

Physical and mental exercise doesn't require a gym membership or expensive equipment. These actions are powerful, accessible ways to shift your mental state.

🧘 Mind/Body Practices: Free & Effective

Meditation & Deep Breathing:

Start with just 5 minutes of focusing on your breath. This practice helps you observe negative thoughts without becoming them, allowing them to pass instead of taking root.

Light Exercise:

Chair Yoga & Gentle Stretching: Perfect for homebound women. Focus on range of motion and improving circulation.

Indoor Walking: Walk in place or march around your kitchen!

YouTube Resources: Look for free videos on YouTube for: "Senior Chair Exercises," "Gentle Yoga for Older Adults," or "Balance Exercises for Seniors." Many channels, often run by physical therapists or doctors, include necessary disclaimers.

🧩 Mind Games & Hobbies: Keep Your Brain Flexible

Challenging your brain is like giving it a tune-up—it improves memory, focus, and mental speed.

Puzzles:

Jigsaw Puzzles enhance spatial reasoning.

Crossword Puzzles and Sudoku (often free in newspapers or online) boost language and logic.

Creative Outlets (Inexpensive):

Journaling/Writing: Start a simple gratitude journal or write a short story. Writing is a great way to process and release negative emotions.

Adult Coloring Books: A very low-stakes way to engage creativity and promote mindfulness.

Knitting/Crocheting: The repetitive motion is meditative, and the result is a rewarding, useful item.

Music Power:

Listen to or sing music that makes you happy. Music activates many parts of the brain, boosting memory and mood.

Try learning a simple instrument like the harmonica using free online tutorials.

Part 3: Connection—The Ultimate Mood Elevator

Loneliness and isolation are fuel for negative thought patterns. Cultivating connection is one of the most powerful anti-depressants.

📞 The Power of the "Kindness Call"

These calls are simple acts of friendly outreach that can brighten your day and the day of others.

Become a Check-In Caller:

Reach out to friends, neighbors, or fellow church/club members who you know are living alone. A quick, friendly check-in can break the isolation cycle for both of you.

Call local nursing homes or senior centers and ask if they have a program for "Friendly Calls" where volunteers talk to residents.

Create a "Gratitude Phone Chain":

Call one person and tell them one thing you are grateful for about them. Ask them to call someone else and do the same.

Read-Aloud to the Vision Impaired:

Volunteer to read books, articles, or mail over the phone for someone in your area who is visually impaired or has difficulty holding reading material.

💻 Accessible Virtual Volunteering (Inexpensive)

These roles use common home skills and allow you to contribute on your own schedule.

Virtual Proofreading/Editing:

Help local non-profits (churches, schools, charities) with light administrative tasks like reviewing grant proposals, newsletters, or website copy.

Digital Heritage Projects:

Volunteer with organizations like the Smithsonian Digital Volunteers or The Library of Congress to transcribe historical documents, making them accessible online.

Micro-Volunteering for Students:

Use sites like Be My Eyes (if you have a smartphone) to connect with blind or low-vision people via video call to help them with small, immediate tasks.

By combining foundational supplements with simple, purposeful activities, you can actively guide your mind toward clarity, resilience, and joy. You absolutely rock!

Marge Farrington OWRO

The Ghost of You

I heard something today about change and the "ghost of you" meaning who you used to be...I feel most of who I was even from a child is much of who I am now, at 68 years old.  I don't know if it was the placement in my family, 5th of 6 children, middle daughter.

Maybe part of me is the environment I grew up in, nice home, always neat, clean, organized. Didn't have to worry about food, shelter, clothing. But seemed to be a target for my mother. She had her own "ghost of her." My mom grew up in a home that was nice, nothing lacking, but there was physical abuse that she never talked about, but was known. I believe alcohlism, my grandfather.

My mother had me and we moved when I was around 1 1/2 years old. She was on medication and could not get it right away as she needed a new doctor. She began to drink and then continue once she did get medication. Many women back then were given shock treatments, my mom was one. I don't know the exact number, but there were many. Anyway, for whatever reason, her focus was on me so many times, verbally and physically.

In school, I started getting bullied in 5th grade, went on until 9th. Later on, the term for these girls was 'mean girls." I had close friends, but these girls were on my school bus and would also get other girls I didn't know to come after me. I was a skinny kid, but I always stood up for myself, maybe because I had 3 older brothers. All this is a part of me. The difference now it doesn't haunt me. I came to understand my mom was sick. These girls, I don't know why they were the way that they were, maybe they continued to be bullies in other ways when they grew up. Maybe they regretted it. I will never know.

What I do know is, part of me that is not afraid to speak out, speak up, is from all those years. The friends I had got me through those times. Their support, their friendship, is priceless. I am still friends with a few of them this many years later.

I am still working on my knee-jerk reaction to situations, to people. I am still working on not taking things personally. We don't know what other people are going through. Sometimes we take things personally, and it has nothing to do with us. We just might be you're the one caught in the crossfire.

Until a few years ago, I was not in the space I am now. I would get panic attacks out of nowhere. I could be having a nice visit and have to excuse myself. This is "work" I will always be doing. It is an awareness I need as I don't want to fall back on my old ways of looking at things.  That part of the "Ghost of me" will always be with me. But I need to make sure it is not a part of me. T

The parts of the "Ghost of Me" that I embrace is the strength I learned I had, the value of true friends, looking at people and not taking everything personally, having confidence in myself.  I think of the girl I was, I can't go back in time and give her a hug. But somehow, once in a while I close my eyes,  see her, smile, and yes, give her a hug. Just maybe that part of the "Ghost of Me" will feel it.

The Ghost of Me doesn't haunt; it informs. I carry the lessons of my past without carrying the burden of other people’s pain. It took 68 years to get here, and the work continues. Do you feel the same way? Tell us: What is the biggest difference between the "you" you were ten years ago and the woman you are today?

Marge Farrington OWRO

Older Women, Journaling Your Feelings

 How many times have you heard that journaling is a powerful tool for mental clarity, stress reduction, and emotional balance? You hear it for good reason: it’s medically and scientifically proven to help regulate your nervous system and process difficult thoughts. The goal is to externalize your emotions—to get them out of your head and into a format you can observe.

While traditional handwriting offers the deepest cognitive and neurological engagement (maximizing the benefits of Expressive Writing), the truth is, you don't need a fancy notebook and perfect penmanship to reap the benefits.

All the methods below are supported by science to reduce stress and boost well-being. You simply need to find the method that allows you to be the most consistent and honest.

1. ⌨️ Digital Journaling: The Organized Option (Backed by Cognitive Processing Studies)

If you're comfortable on your laptop, tablet, or phone, typing out your feelings is a fantastic, fast option. Typing still engages your brain in the process of cognitive restructuring—organizing jumbled thoughts into a linear narrative. This process is essential for gaining insight and distance from your emotions.

Recommendation: Google Notes (Keep)

Google Keep is an excellent, free tool for emotional journaling:

Easy Access: It’s a simple app for your phone or tablet and is also available right on your computer through the web.

Simple Organization: Use Labels (Folders) to organize your entries (e.g., "Daily Reflections" or "Gratitude List"). Start each note with the date (e.g., 2025-11-12) to keep things in chronological order.

Search Power: Use the powerful search function to quickly identify emotional patterns over time.

2. 🎤 Verbal Processing: Talk It Out (Backed by Affect Labeling Research)

If putting pen to paper or fingers to keys feels restrictive, talking it out is a powerful, medically-supported alternative. This is known in psychology as Affect Labeling. Neuroimaging studies show that the simple act of speaking and naming an emotion significantly reduces activity in the amygdala (the brain's fear center), promoting calmness and rational thinking.

How to Do It:

Use Your Phone/Tablet: Every modern device has a built-in Voice Memos or Recorder app.

On Your Computer: Use built-in voice recording software (like Voice Recorder or QuickTime).

Digital Recorders: If you want a dedicated, simple-to-use device, digital voice recorders are still widely available and offer excellent audio quality. (While old-school cassette recorders can still be found at specialty retailers, digital is usually easier for daily use!)

🧐 The Scientific Payoff: Why Reviewing Your Feelings Helps

Journaling is not a one-and-done process. The true power of consistent journaling—whether handwritten, typed, or recorded—comes when you go back and review what you wrote. This transforms a momentary release into a tool for long-term growth.

You may be surprised at how much this simple act helps you grow and heal:

1. Creates Cognitive Distance and Insight

The Surprise Factor: When you are caught in an intense emotion, it feels all-consuming. Reading an entry from a week or a month ago allows you to view that past self from a safe distance.

Scientific Reason: This distance is called cognitive defusion (or psychological distancing). It moves you out of the emotional "hot seat" and into the role of a neutral observer. When you read about past struggles, your brain can process them without the intense hormonal rush of the original event, promoting deep insight.

2. Highlights Emotional Progress and Resilience

You Solved It! Reviewing old entries is often a powerful reminder that you survived a situation or solved a problem that felt insurmountable at the time.

Scientific Reason: This provides immediate evidence of your resilience and self-efficacy (your belief in your ability to succeed). Seeing proof of your past success reinforces a positive "I can do this" mindset and strengthens your ability to handle current and future stress.

3. Identifies Patterns and Triggers

Forecasting Your Emotions: Do certain days, times, or specific situations reliably trigger a negative mood or reaction? You won't know unless you have a record to examine.

Scientific Reason: Reviewing your entries allows you to become your own behavioral scientist. By noticing recurring themes, you can proactively avoid triggers or prepare healthier coping strategies before a stressful situation arises—a key principle in Cognitive Behavioral Therapy (CBT).

✨ Your Journaling Motto: Consistency Over Perfection

Start with just 5 minutes a day, and find the flow—handwriting, typing, or talking—what works for you!

Let us know what you choose, how it is going in the comments!

Marge Farrington OWRO

Reclaiming You – Solo Self-Care and Intentional Outings!

In Part 1, we mastered the Sweatpants Soirée with friends. In Part 2, we re-prioritized our partners. Now, we reach the most critical installment of our Feel-Good Holiday Fun Series: Reclaiming You.

The holidays are notorious for turning us into human doing machines. We are the planners, the buyers, the wrappers, and the cheerleaders. But you can't pour from an empty champagne glass! This part is about setting aside sacred, non-negotiable time for solo self-care and intentional excursions that recharge your spirit.

The Solo Reset: Your Quiet Anchor

With the kids grown and the home base established, the self-care required is not about squeezing in chores, but about carving out time for intentional, high-quality relaxation.

1. The Spa State of Mind

This time is dedicated to beautifying and relaxing—no effort required.

Professional Indulgence: If you can swing it, book yourself a dedicated spa day. A massage, a facial, or even a professional manicure/pedicure where your only task is to relax.

Elevated At-Home Spa: If staying in is your preference, elevate your routine. Use the fancy robe, light a great candle, and dedicate an hour to an intense moisturizing treatment, a deep conditioning hair mask, or even practicing a new, dramatic makeup look just for fun. The goal is to feel stunning without the stress of an event.

2. The Quiet Culture Trip

Instead of the overwhelming holiday crowds, seek out spaces designed for peaceful contemplation.

Take Time for Quiet Culture: Visit an art gallery, a local history museum, or even a beautiful architectural space like a library or conservatory. These environments demand nothing from you except quiet observation. It’s a wonderful, low-energy way to engage your mind and experience the world without the pressure of socializing.

Intentional Outings: Recharging in the Community

Sometimes, the best self-care involves leaving the house for activities that feel restorative, not draining.

3. Shopping with Soul

The stress of holiday shopping often comes from facing crowded, generic mega-stores. Let’s change the scene.

Shop Local, Browse Slow: Turn shopping into a mindful experience. Head to your favorite downtown street or neighborhood market. The mission isn't to cross off a list; it’s to enjoy the atmosphere. Shop local stores not just for gifts, but for the pleasure of discovery. Notice the unique window displays, talk to the small business owners, and appreciate the community vibe. The experience itself is the reward.

The Takeaway: You Rock, Too

This season isn't just about sharing joy—it’s about having joy to share. Give yourself the gift of time, solitude, and intentional fun. When you feel fabulous and recharged, every other part of your holiday shines brighter.

This is Part 3 of Your Feel-Good Holiday Fun Series!

Thank you for joining us on this journey! Let us know how you prioritized joy this year in the comments!

 

The Gift of Us This Holiday Season

 

In Part 1, we tackled the art of The Cozy Connection – The Secret to a Stress-Free Holiday "Your Feel-Good Holiday Fun Series! Now, let’s pivot. The holiday hustle demands so much of our energy that our significant other often gets the exhausted, low-battery version of us. Not this year. This installment is dedicated to making one night—one special night—sacred. It’s not about extravagance; it’s about intention. We're focusing on meaningful, low-stress time that reminds you both why you started this journey together. Mandate the Date: The Non-Negotiable Night The first step in reclaiming romance is to schedule it and defend it fiercely. Whether it’s a night in or a dinner out, the rule is simple: Zero Discussion of the Holiday Chore List. No talk of gifts, travel logistics, or who is bringing what appetizer. The Dinner Pivot: At Home or Away If You Go Out: Choose your favorite, most comfortable restaurant—not the fanciest new spot that requires a complicated reservation. Pick the place where you know the waiter and the menu by heart. The goal is background comfort. The conversation should be about anything but the holidays. Discuss the last book you read, a favorite memory, or your dreams for the year ahead. If You Stay In: This is the ultimate move for relaxation. The Anti-Gourmet Meal is mandatory. Order takeout from your favorite local spot, pull out that fancy china you never use, and light every single candle in the house. The goal is to make the living room or dining room feel like a five-star destination, even if the food arrived in a paper bag. The low light and cozy atmosphere instantly melt the stress away. The Comfort Consumption Menu Once dinner is done, the night should be dedicated to simple, shared, comforting sensory input. This is where your favorite movies and music come in. 1. The Power of Familiar Sound Turn off the news, put away the phones, and choose an album or a playlist that holds meaning for both of you. Go Nostalgic: Put on the music you listened to when you first started dating. Music has an incredible power to transport you back to that easier, less complicated time. Intentional Listening: Don't just let it be background noise. Sit on the couch, close your eyes, and listen. Then, talk about which song is your favorite and why. It's an easy, deep way to share the quiet space without needing a grand conversation. 2. The Cozy Classic Movie Rewind The last thing you need is a new, complex three-hour movie that demands your full, tired attention. The goal is low-effort snuggling. Choose a Favorite: Put on one of those movies you've seen a hundred times—the kind you can fall asleep to and still know what happens. This shared, gentle familiarity is incredibly bonding. It's not about the plot; it's about the presence of each other on the couch. Pajamas are Essential: Just like the friend soirée, embrace the casual dress code. The commitment to comfortable pajamas signals to your brain: I am safe, I am home, and I am relaxed. Giving the Best Version of You The most fabulous thing you can give your partner this season is your time and your attention, completely unplugged from the demands of the world. Schedule your special night now, protect it from interruptions, and enjoy the pure, simple joy of just being together. This is Part 2 of Your Feel-Good Holiday Fun Series! Coming up next: We dive into Part 3: Reclaiming You – The Power of Solo Self-Care and Intentional Outings!

The Hidden Power of a Daily Note: Why Your Brain Plays Tricks

We’ve all been there: you look back at a week, a month, or even a year and think, “Wow, that was a tough one,” or maybe, “That was a total breeze!”

Your brilliant, complex, wonderful brain is also a bit of a sneaky storyteller!

It’s true. When it comes to recalling our days—the small moments, the feelings, the little victories—our memory doesn’t always give us the full, unbiased truth. And here's the kicker: this isn’t just a "getting older" thing! This is simply how human memory works, whether you're 25, 55, or 85.

This is why keeping a simple daily journal or diary isn't just a sweet, nostalgic hobby—it’s a powerful tool for self-knowledge and a brilliant way to keep your memory honest, at any stage of life.

🧐 The Brain’s Two Favorite Shortcuts (Age is Just a Number!)

When you recall a whole week, your mind uses a few clever shortcuts to save energy. These shortcuts are amazing for survival, but not so great for accurate record-keeping. They affect everyone, from our grandkids in college to us!

1. The "Peak-End" Movie Review 🎬

Imagine you went to a movie. It was mostly charming and engaging, but the last five minutes were confusing and disappointing. When your friend asks you how the movie was, you’ll likely say, "It was okay, but the ending ruined it!"

Your memory does the same thing with your days. It often focuses almost entirely on the most intense moment (the "peak," whether good or bad) and the very end of the experience.

The Deception: You had five calm, productive days, but a stressful meeting on Friday afternoon and a headache that night make you feel like the entire week was nothing but stress. Your memory highlights that negative "peak" and overshadows the positive, quieter days.

2. The "Easy Recall" Bias 🚨

This shortcut is simple: your brain finds it easier to remember things that had a strong emotional charge. Think about a really funny moment or a frustrating argument—they pop right into your head for everyone.

The Deception: Because those intense, easily recalled (or "available") events jump to mind first, you might overestimate how often they actually happened. If you felt grumpy one morning, that strong feeling can make you forget the three mornings you woke up feeling great, making you think you’ve been "in a slump" longer than you really have.

💡 Why a Journal Becomes Your Personal Fact-Checker

This is where your daily notes come in. A quick entry is like taking a snapshot of a moment before your brain gets a chance to filter it.

When you record things like:

What you did: "Walked around the park, talked to the neighbor, finished knitting the sleeve."

How you felt: "A little tired but calm. Enjoyed the sunshine."

What you ate (optional): "Lunch was a bit heavy."

...you create an objective record.

The payoff? You might find that the weeks you thought were stressful were actually quite balanced, or the quiet weeks you forgot were actually filled with meaningful little accomplishments.

A diary doesn't judge your feelings; it simply holds them. It helps you see your life not as a filtered story, but as the rich, complex, accurate experience it truly is. It's a gift of truth you give to yourself.

So grab a notebook, a pretty pen, or open a note on your phone. Start today, and let’s reclaim the true story of our beautiful lives!

P.S. When you look back at your entries, don’t try to judge yourself or change the past. Just notice. Simply seeing the pattern is the first step toward better understanding and greater peace.

Let's Start the Conversation!

Before you even start a journal, take a moment to look back at the last week. What's one thing you think your memory might have overlooked or minimized? Was it a small moment of joy, a short bout of stress, or a quiet accomplishment?

Share your thoughts in the comments below— love to hear them!

Marge Farrington

 

Mary G. Ross, Today's Google Doodle!

                                                                   

                              Today's GOOGLE DOODLE Mary G. Ross 110th Birthday!

GOOGLE  celebrates Mary G. Ross' 110 Birthday!

Google tells us about Mary G. Ross 

Today’s Doodle celebrates the 110th birthday of Mary G. Ross, the first American Indian female engineer, whose major contributions to the aerospace industry include the development of concepts for interplanetary space travel, manned and unmanned earth-orbiting flights, and orbiting satellites.

Great-great granddaughter to Chief John Ross of the Cherokee Nation, Ross was born on this day in 1917. Her math skills were surpassed only by her passion for aviation and the sciences. After teaching in Oklahoma for 9 years, she attended the University of Northern Colorado to pursue her master’s degree and love for astronomy and rocket science.

During World War II, Ross was hired by Lockheed Aircraft Corporation as a mathematician. It was there that she was encouraged to earn her professional certification in aeronautical engineering from UCLA in 1949, after which she broke new ground as one of the 40 founding members of the top-secret Skunk Works team. Her work on the team included developing initial design concepts for interplanetary space travel (including flyby missions to Venus and Mars) and satellites including the Agena rocket (depicted in today’s Doodle). "Often at night there were four of us working until 11 p.m.," she later recounted. "I was the pencil pusher, doing a lot of research. My state of the art tools were a slide rule and a Frieden computer. We were taking the theoretical and making it real."

Leading by example, Ross also opened doors for future generations of women and American Indians by participating in efforts to encourage their pursuits in STEM fields, including being a member and Fellow of the Society of Women Engineers (SWE). In 1992 the SWE established a scholarship in Ross’s name, which aims to support future female engineers and technologists, including Aditi Jain, a current Google Maps engineer. “More than money, it gave me confidence,” says Jain who earned a degree in Math and Computer Science at Carnegie Mellon University “I don’t think I considered myself an engineer until I received the scholarship.”

Here’s to Mary G. Ross, a pioneer who reached for the stars and whose legacy continues to inspire others to do the same.

Special thanks to both the family of Mary G. Ross and the Society of Women Engineers for their partnerships on this project. Jeff Ross, nephew of Mary G. Ross, shares his thoughts on his aunt’s legacy:

The Ross family is excited that Google has chosen Mary G. Ross for a Doodle on her 110th birthday. A proud Cherokee woman and the great-great granddaughter of Chief John Ross, Mary is an excellent role model for young women and American Indians everywhere. Her accomplishments are a testament to her determination and love for education. Our hope as a family is that her story inspires young people to pursue a technical career and better the world through science.

Check out more info and photos

Best Foods for Women 50 Plus!

                                                         

                                 The Best Foods to Eat For Women 50 Years Old and Beyond


                                       
MD Monthly  March 21, 2018  Senior, Women's

The Best Foods to Eat For Women 50 Years Old and Beyond

By: Josh Elizetxe
Women’s bodies undergo different changes as time passes by. Apparently, these changes have huge impacts on health and wellness. At the age of 30, every woman’s metabolism begins to decline. The same is true for bone density and hormone levels.  So, imagine your overall health condition in your fifties and sixties.

In totality, it is not only your preference for music and clothes that change as you get older. You must understand that your body is no longer functioning as efficiently as it was when you were 20 or 30. And being much more selective to the food you are eating is a must. Hence, here are the best foods to eat when you are in your fifties.

Oats
Heart diseases are very common for older people – 45 and above. Women normally have a much higher risk of getting such diseases starting at the age of 55. So, including cholesterol-lowering foods and snacks is a great move.

Now, oats are natural cholesterol-lowering foods. And eating this regularly will not only help you lower your risks of heart diseases, but they can also decrease the risk of dying at an early age. Essentially, oats contain high levels of beta-glucan which is a soluble fiber that decreases cholesterol levels. A cup of this every morning will do the work effectively.

Apples
Apples are a great choice of fruit too when aiming for a clean and healthy diet. They are rich in fibers that are great for keeping your heart healthy. Also, eating more apples every day can largely decrease the risks of immobility as you age.

Alongside these benefits, apples have a lot of antioxidants that fight free radicals which are usually the causes of immunity decline.

Berries
For your brain improvements, berries are the greatest option to choose along with the other dark-colored berries. They contain phytochemicals that increase the blood flow to the brain and reduce inflammation. As a result, these fruits can help you improve your brain functions and decrease the risk of having the common short-term memory loss tendencies.

Walnuts
You may want to resort to nuts as well, instead of munching on crackers and chips for your snacks. Recently, studies show that nuts, especially walnuts and peanuts, reduce the risk of heart attack, stroke, and death by 28%. In addition, they improve brain functionality which is great for women over 50.

Try to have at least one cup of walnuts or peanuts per day. You may include fruits while munching on them.

Lean Meats & Fish
As you reach the age of 50 and older, you must be very careful in counting your calories. Instead of focusing on calorie-dense foods, switch to foods that are nutrient-dense such as lean meats and fish meats.

These kinds of foods are very rich in protein and fiber that are significantly needed for your body in these age groups.

Soy Milk
Your hormones may act strangely and differently during this stage in life. As you get older, the menopausal stages and symptoms that you experience are evident. You will want to choose to consume foods that are high in isoflavones since they mimic how estrogen hormones function.

Soy milk, tofu, and miso are the most appropriate choices for your hormonal concerns at this age. However, be mindful of consuming too many soybeans especially when you are a cancer survivor. It is essentially advisable that you consult with your doctor first before consuming such foods.

Yogurt
Another common concern of every mid-aged woman today is their bone health. During this stage of life, the bone apparently gets thinner making it very susceptible to fractures and osteoporosis. Hence, the need for vitamin D and calcium is much higher.

The green varieties of yogurt are great sources of fiber. As for milk yogurts and non-dairy types, they are quite rich in calcium. And they are the best foods to eat regularly to help and strengthen the bones in totality.

Broccoli
Today, there are a lot of “green superfoods” to choose from. But, one of the best choices in this line of food is broccoli. You could actually gain a lot of benefits from eating broccoli on a daily basis. A daily serving of this green can help you improve brain functions and health due to its antioxidants and anti-inflammatory contents. Also, the calcium contents of broccoli are significant and makes it great for your bone health as well.

Oranges
An orange a day can keep you active and well-functioning even at an older age. Also, the antioxidant that they contain slows the aging process which preserves your younger health states.

Apparently, the benefits of eating oranges are already established. Nevertheless, they are found to be helpful not only in strengthening your immune system but also in decreasing the risk of having physical impairment due to aging.

Eggs
Eggs are another great food to add to your diet and meal plans. They are high in protein and this helps you maintain a great shape and figure. Also, they contain significant numbers of nutrients which are beneficial to your overall health and wellness especially when you reach 50 and above.

Try to eat one or two eggs per day.

All of the foods listed above are not the surprising and unique kinds. They are the ones you always hear or read about when it comes to having a healthy lifestyle. But, even though there’s not a major “wow-factor” in these foods, they can effectively help you manage your fitness states and health conditions during your mid-ages.
                                   
 Source : MD Monthly

More from MD Monthly : Senior Health
                                       

WHO: Study New Strategy to Improve Vaccination Coverage in Large Cities

                                           

Buenos Aires, June 2018 (PAHO / WHO) .- Officials and experts from eight countries of the Americas met in Buenos Aires to discuss a new strategy to increase vaccination coverage in large cities, taking the DPT3 vaccine as a global indicator -which provides antibodies against diphtheria, pertussis and tetanus-, which decreased from 94% in 2011 to 91% in 2015.

During the meeting, promoted by the Pan American Health Organization (PAHO), they warned that 50% of the municipalities of the region do not reach coverage greater than 95% and the problems are particularly relevant in large cities, due to the high population concentration .
"The risk of low coverage is to have imported outbreaks," said PAHO Regional Vaccine Adviser Martha Velandia during the day, which involved representatives from Argentina, Bolivia, Brazil, Chile, Colombia, Ecuador, Haiti, Honduras, Mexico, Paraguay and Peru.

During the meeting, promoted by the Pan American Health Organization (PAHO), they warned that 50% of the municipalities of the region do not reach coverage greater than 95% and the problems are particularly relevant in large cities, due to the high population concentration .
"The risk of low coverage is to have imported outbreaks," said PAHO Regional Vaccine Adviser Martha Velandia during the day, which involved representatives from Argentina, Bolivia, Brazil, Chile, Colombia, Ecuador, Haiti, Honduras, Mexico, Paraguay and Peru.

The advisor explained that all the countries of the region have municipalities with coverage below 80%. "Argentina is increasing the number of municipalities with coverage between 50 and 79% and decreasing those with coverage above 80%," he warned.

In the world, the coverage of the DPT3 vaccine is 86%, but a stagnation is perceived. And in the region, 25 percent of the municipalities have coverage less than 80%, described the advisor in Vaccines.

The meeting was inaugurated by the Undersecretary of Control and Prevention of Communicable and Immunopreventable Diseases of the Nation, Miriam Burgos, who explained that maintaining vaccination coverage became a problem "for many countries", so she welcomed the initiative to maintain a meeting to identify effective strategies.

During the meeting, the participants shared different lessons learned from the countries to improve immunization rates in urban and peri-urban populations and recommendations to develop proposals to improve access and use of vaccines. They also identified effective vaccination strategies especially targeting disadvantaged slum populations in the Americas.

In September 2015, the 54th Directing Council of the Pan American Health Organization (PAHO) approved the Regional Plan of Action on Immunization (RIAP), as a guiding framework for immunization in the Region of the Americas. This plan, which is in line with the World Vaccine Action Plan (GVAP) of the World Health Organization (WHO), aims to continue advancing and overcoming the challenges related to immunization currently facing the countries of the world. the region.

Aging Gracefully

                                                                       

As November gets closer, the big 60 is coming. Yep, hitting that 60 years old mark! I can remember when I was growing up thinking how old that number was! My grandparents, my parents, now, me? Really?

I don't feel my age most of the time. I am grateful to be here, so many don't make it this far. My mother-in-law died at the age of 47, my sister-in-law was only 52, a cousin in his 40's.

I have always loved the outdoors. As a kid, I would be outside, riding bikes, playing games all day. Now, I take walks, taking in the beauty of nature. I am in awe of it all!

I have had health issues in the past and know just how fast life can change. 

Our culture focuses on youth. I feel our most precious treasures are older people. They have been where the youth are going. 

No drama, laugh often, be grateful, love lots!

"Old age is no place for sissies" Bette Davis

Style or Comfort?

                                                                       

I hadn't seen my friend all winter. As soon as I walked outside, she looked at my boots and said "What's the story with your boots." I told her where I got them and how much I paid. Later that day, we were sitting outdoors and she noticed my shoes. She told me my choice in shoes were "interesting."

Hmm...I thought, is that positive or negative? I said, "What are you trying to say, I have no style?" (I was smiling) She just laughed.

I dress for comfort, I always have, in clothes and shoes. As I have gotten older, it's more important for my feet. My mom always had foot problems and had to wear shoes she could wear, not really what was good for her feet.

I don't spend a fortune on my shoes, but I don't skimp on them, either. They have to be quality, comfortable and good for my feet.

Style is not a priority for me. I see all of these commercials that show women with shelves of shoes. I have never understood it.

What is more important to you, style or comfort?

Older Women Rock!

                                                                         

We all know how fast time goes..we have all heard it when we were younger. It never meant much back then, why would it?

When I am outside walking my dog, feeling the wind in my face and enjoying the sun, it takes me back decades. I am grateful for those memories and for the new moments I have now to add to those memories.

I don't feel old. Sometimes I wish people couldn't see your age. Not so much because of my looks, but the way they look at you. The way they see you. There are so many assumptions about older people. 

And there doesn't seem the interest to know us. I loved being around my grandmother. There was always a special feeling when I was with her. I have always gotten along well with older people. There's a connection.

Do what makes you feel good. Listen to music you love, write, walk, if you cannot walk on your own, get someone to take you. If you cannot get outside, watch videos of the outdoors, listen to sounds of the outdoors. Whatever makes you happy.

I made the following video for this blog. I hope you enjoy. Maybe it'll make you smile.