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fatty acids in particular help fight the inflammation underlying many chronic diseases.) • Eat colorful fruits and vegetables; the carotenoids and other pigments help fight oxidative stress and reduce the risk of chronic diseases. • Try evidence-based anti-inflammatory supplementation, such as: • bromelain • garlic • turmeric • cocoa, tea and berries. • Watch your blood sugar levels and stay moving. Regular activity helps keep muscles strong as well as regulate glucose/insulin levels to prevent Type 2 diabetes. • Keep on enjoying your favorite fitness activities, but factor in more time for mobility, “pre-hab” types of activities, warming up, and active recovery. • Focus on nutrition, with an orientation towards quality food choices and prevention of chronic disease, such as: • nutrient-rich foods such as colorful fruits and vegetables. • a wide range of food types that cover the nutritional bases. • Enjoy mindful eating as part of an overall “refocusing” and en- joyment of life. 60 S : This is a great time to take on new challenges. You might have a bit more time on your hands now, so why not try new things? Challenge yourself ? • Focus on high-quality, nutrient-rich nutrition that helps you meet health challenges, such as: • inflammation and pain (for instance, supplementing with Omega-3 fatty acids or removing foods that cause flare-ups). • poor digestion (for instance, adding sublingual vitamin B12, a digestive enzyme, probiotic, and/or fiber supplement). • decreased or disrupted metabolism (for instance, adjusting how much you eat, or getting on a regular meal schedule). • Exercise that helps you stay active, strong and vibrant while ac- commodating physical limitations or reduced recovery. For ex- ample: • maintaining lean muscle mass and bone density with resist- ance training (plus activity with impact, if you can tolerate it; walking and running included.) • balance, mobility and flexibility-promoting activities such as yoga or Tai Chi. • re-habbing injuries or recovering from regular workouts with water-based exercise like swimming, water jogging, or Aqua- aerobics. • activities that take some load off lower body joints while still giving you a good workout, such as cycling or rowing. • trying new activities that are challenging, interesting and fun. • Find some new healthy routines to help you cope with life tran- sitions, which can include parents aging / dying, kids leaving home, job changes or retirement. You might join a local running group. Or get a dog — and walk it. • Make sure you have your bases covered. Your annual check-up. Your regular dentist visit. Do your due diligence and check out those lumps and bumps. 70 S : • Compensating for decreased digestive function and absorption by: • supplementing with digestive enzymes and possibly some types of sublingual vitamins • increasing fiber intake to help gastric motility • Packing more nutrition into smaller meals, since many folks in their 70s notice their appetite declining. • Possibly adding a multi-vitamin / multi-mineral supplement, since nutrient deficiencies go up sharply in later life. • Doing some exercise that includes “functional strength” and balance to stay strong in daily life and prevent falls; and weight- bearing exercises to maintain bone density. • Doing some exercise that includes socializing and building rela- tionships, such as a group exercise class or a hiking group. • Incorporating social activities into daily life —which may include volunteer work or something that resonates with you. Commu- nity and connection become even more important as we age. The research is clear: once your relationships and sense of mean- ing decline, so does your health. n 18 AL/ Metro 360 www.almetro360.com