Ordinary People Can Live an Extraordinary Life

 What's the secret to longevity?   My 102 year old mom is asked that question all the time, and she usually says, "I don't know.  I didn't do anything special."  This is often the answer given by the many supercentenarians in America.

Onie Ponder, age 110, is one such supercentenarian.  She is thought to be the oldest living person in Florida, and the 86th oldest in the U.S.  When you think of it, she's lived a rather unremarkable life.

She attended boarding school as a young child, went on to attend the University of Florida, and sold war bonds during the war.  Other than that, she raised a family and lived an ordinary life.

Onie's secret to longevity is to live in the present.  Such good advice.  Don't wallow in the past, or think too much about what might happen in the future.  Just enjoy each day to the fullest.  You'll never get this day back.  

Onie is remarkably healthy.  Her "defects," as she calls them, are thinning hair, a few age spots on her face, taking 2 pills a day, and using a walker.  Pretty impressive if those are her only defects.  She is mentally sharp, takes a walk using her walker daily, and enjoys socializing with people in her community.  

Onie Ponder is one of the growing number of supercentenarians in our country.  She has her health, and continues to enjoy her life, one day at a time.  All we really have is today, so let's enjoy it.

Treating Chronic Pain

 Having had some serious back pain recently, I've been looking for answers.  Chronic pain can be treated in many ways.  A multi faceted approach seems to work well for most.  Combining medical treatments with lifestyle changes and psychological strategies can help.  

Nerve blocks and radiofrequency ablation also help.  I just had an epidural (my second in a month) and I am getting some relief.  For seriously chronic conditions, DBS, or deep brain stimulation is being met with good results.  Electrodes in the brain reduce chronic pain by delivering target high frequency electrical impulses to specific brain regions.  These pulses disrupt abnormal pain signals effectively blocking pain transmission to the conscious brain.  

Meditation, yoga, acupuncture, and biofeedbacks are complementary therapies that may also help with pain.

I often listen to Sanjay Gupta's podcast, Chasing Life, as I walk in the morning.  Recently he talked about DBS, and the good results from this treatment. One of the points he made was that opioids are not the only answer, in fact doctors are looking for alternatives.  If one treatment doesn't work, we have to be willing to try something else.  Since Celebrex came on the market in the late 1990's, almost no new pain medications have been approved by the FDA.  We need to look for alternatives, and hopefully find something that breaks the cycle of pain. 

Don't Take Influenza Lightly

 Most seniors I know take keeping healthy a top priority.  Most of us are up to date on our shots:  pneumonia, shingles, Covid, RSV, flu.  You can do all that and still run into trouble. 

My mom and I recently took a 12 cruise from Costa Rica to Los Angeles.  It was a small ship, with lots of space between people, but still I got sick and then my mom.  My illness was simply a heavy cough, with no other symptoms.  My mom's was far worse.  It started as a slight cold, low fever, slight cough and congestion.  But oh, my, things can change quickly.

We went to the ship doctor, who immediately started Dorothy on Tamiflu.  That is supposed to reduce the length of the illness.  Dorothy was so lethargic and lacking in energy.  All she wanted to do was sleep.  She was disoriented, didn't know if it was day or night.  She had an incident at dinner that I would call a TIA, although the doctor never gave it a name.  It's been several weeks since all this happened, and she is still somewhat confused, tired, just not herself.

The reason flu is so deadly in seniors is due to a weakened immune system.   Possible chronic conditions like diabetes or heart disease, higher risk of pneumonia, bronchitis, heart failure, confusion and weakness, can all happen due to flu.

Don't take influenza lightly.  If you feel like you may have the flu, get tested as soon as possible and start taking Tamiflu right away.  It takes several weeks to get over, so be patient.  Lots of naps, water and a good diet.  If confusion has occurred, be patient with that too.  Doctor says that should return to normal too.  

Whatever You Do, Don't Fall

 During the six years that my husband Ron lived with ALS, these were the words of his neurologist, Dr. Ravitz, at the conclusion  of every visit.  Falls are by far the most common cause of home injuries and deaths in older adults.  Seniors are six times more likely to be treated at the emergency room for a fall than younger people. Falls typically occur on floors, stairs, steps and from beds.  Other top hazards for seniors are fires, drowning, transportation, carbon monoxide poisoning and adult bed rails.

Older adults are 3.5 times more likely to die in fires than the general population.  Smoking materials and cooking are two major fire sources.  Cooking can often lead to a fire.  A senior may put something on to cook and completely forget about it.  Smoking in bed is another common cause of fire in the home.  

Still, falls are the most common form of injury to a senior.  Here are a few simple steps we can all take to make our homes safer, at any age.

Install handrails on both sides of any stairs in your home, keep stairs well-lit and free of clutter, and always use the handrails when using the stairs, keep floors cleared and slip resistant, REMOVE LOOSE CARPETS, CORDS AND OTHER ITEMS THAT CREATE A TRIPPING HAZZARD.  BE SURE ALL RUGS, MATS AND OTHER SURFACES ARE NON-SKID.  Install grab bars and slip-resistant surfaces in the bathroom, do not wear loose clothing while cooking (it can catch on fire), install smoke alarms and carbon monoxide alarms and check batteries as suggested.

Every 11 seconds an older adult is treated in the emergency room for a fall.  Falls are the leading cause of fatal and nonfatal injuries in older Americans.  Make your home as fall proof as possible.  Oh, one more thing for you dog owners.  Get the toys OFF the floor!                                                                                                                                                                                                     

It's 80 Degrees Out, So Why Am I Cold?

 I used to run around in shorts and a tee shirt, but as I aged the shorts were replaced by long pants, and a sweater or jacket was usually added.  I remember my dad years ago, sitting in a warm sunny room wearing a sweater or leather jacket.  Now, my mom is always prepared for changes in her body temperature.  Regardless of the outside temperature, Dorothy is wearing three layers: silk undershirt, shirt or sweater, and coat!  She is always cold.

Several things happen to our bodies as we age to cause us to be cold.  Our circulation slows.  Blood vessels don't expand and contract as efficiently as they once did.  The body prioritizes keeping vital organs warm, so hands, feet and skin feel colder.

We all use muscle mas as we age.  Muscle generates heat, so as we age we have less internal heat production.

Aging skin becomes thinner and loses some of its fat layer (and elasticity).  This reduces insulation, so heat escapes more easily.

Basal metabolic rate declines as we age, meaning the body produces less heat overall and we slow down.

Hormonal changes for both men and women can make someone feel cold all the time.  Lower thyroid activity, which is simply part of the aging process, can do this.

All of the above changes happen naturally in everyone, but medications and medical conditions can also contribute to us being cold.  Blood pressure med, some antidepressants, sedatives and Parkinson's medications can worsen cold sensitivity.  

Medical conditions such as anemia, diabetes, thyroid disorders, heart disease and poor nutrition can also make feeling cold more pronounced.

Feeling cold is just another one of the many changes we experience as we age.  Taking a warm bath is my favorite remedy to feeling cold.  As this is not always available, taking a brisk walk will warm you up, get your circulation going, and generally just make you feel good.  That's my answer to a lot of of conditions, both physical and mental.

Today Is My Birthday!!

 I'm writing this from my home in Oceanside, even though at this very moment I am in Guatemala at the end of my Guatemala/Mexico trip.  I am 81 today, and I'm happy to say I don't feel it.  Yes, I have many aches and pains, but my energy level and desire to live life to the fullest, is still present.  I am excited about every day and what it may bring.  Fortunately or unfortunately my mind seems to be going nonstop.  If I'm not doing something that takes focus, like bridge, golf, reading or pickleball, I'm probably thinking about future plans.  When will I go visit my kids and grandkids, when will I take another big trip, what will I plan for my Mom and I to do next.  It's hard to shut off your mind.  

That's one of the reasons I don't sleep well.  I fall asleep easily, then around three or four o'clock wake up.  I am rested, the mind starts to think, and that's it.  If you want to know what was on the first hour of Morning Joe (3am-4am) I can probably tell you. 

Most of us are so fortunate to have good health and live in such a beautiful place.  I feel so fortunate to still be of sound mind and body, and contributing to this world in my small way.  As they say, "Age is only a number."  Growing old is mandatory.  Growing up is optional.

Oldest Street Artist in the World: Grace Brett

 Grace Brett was a Scottish woman, just an ordinary woman, who became known later in life for her involvement in yarn-bombing and community street art.  At 104 she was featured in reports as possibly one of the oldest street artists in the world, celebrated for helping transforming everyday objects like benches, lamp posts and other town fixtures in her hometown of Selkirk, with colorful knitted and crocheted pieces as part of local arts projects and festivals.  

Grace was a lifelong knitter who enjoyed her craft with the community, bringing smiles to them through her creative decorations. Born in 1912, she was from the generation where most women learn to knit at a young age.  She continued the craft throughout her life, but it wasn't until very late in life that her work was truly recognized and appreciated.  Her work with the Souter Stormers knitting group helped shine a spotlight on yarn art in her region. 

Grace Brett's legacy lives on as an inspiring example of how traditional skills, community involvement, and a playful spirit can bring beauty and warmth to the world-proving that it is never too late to create, to contribute or to be celebrated.

Do You Get Nighttime Leg Cramps? You're Not Alone

 I never got nocturnal cramps when I was younger, but over the past 10 years I have experienced the excruciating pain of them more often than I would like.  About 1/2 of those over 80 experience nighttime cramps, some as much as several times a week!  Nocturnal cramps are characterized by episodes of painful, sudden, intense, involuntary contractions of muscles in the legs, fee and other extremities in the middle of the night.  But you already know all this.

Most scientists think that dehydration, lack of exercise during the day, and mineral deficiency, mainly magnesium deficiency is the problem.  Up to 80% of adults are deficient in magnesium.  This is due to de-mineralization of ground soil from mass agriculture, reduced nutrient density in modern diets (packaged foods) and increased magnesium excretion, caused by stress, caffeine and sugar intake.

Some studies suggest that magnesium glycinate, when taken before bedtime, may help reduce leg cramps.  The quality of your sleep may also affect nighttime cramping.  Poor sleepers seem to have more cramps at night, so relaxation with the use of melatonin may help.

We all know the traditional remedies.  Walking and pressing down on the cramped area if it is in your food, massage, heat or cold, they all give some relief.  

Old wives tales mention the following remedies for nocturnal cramps.  I have not tried any of them, but here they are.  Eat a spoon of yellow mustard (yuck), drink some pickle juice, or pinch your upper lip, the area between you lip and your nose.  Mustard and pickle juice both contain acetic acid, which may help cramping.  Pinching your lip has something to do with acupuncture, as it affects another area of your body, but I wouldn't swear to any of these remedies.

The best way to prevent nighttime cramps is to stay active during the day, stay hydrated, eat a healthy diet and possibly a magnesium supplement, and keep bedding loose.  I hope this helps.  Sweet dreams.

Who's Going To Take Care Of You When You're Old?

 Planning for the future, and who will take care of you is an enormous problem for our aging society.  It is difficult for everyone, but most difficult for "soloists."  No, these are not people that play in an orchestra.  They are men or women (mostly women) who are either widowed, or have been single and childless all their lives.

Who's going to take care of any of us?  Single or married, the most important thing is to have a plan.  Having a plan is the key to success in almost everything you do in life.  Know what you want.  Do you want to age in place, go to a senior community, live with a friend, live with family, who will take your dog or cat, etc?  In California and Arizona we have professional fiduciaries who can look after your money.  You would tell them what you want, how much money you have, and they would work out the details.  In the rest of the country professional fiduciaries do not exist.  People appoint a bank or a lawyer, both who charge big fees, or they get a friend or relative to take care of things.  The latter doesn't always work out well.

Many people opt for long term care, which if bought at an early age might be a good decision.  If, however, you are 60 years old and your aging father has Alzheimer's, you will most likely not qualify for long term care.  The insurance company doesn't like to take chances.

Other people decide to self insure.  Statistics show that one should put away $500,000 in an account to be used for long term care.  Sounds like a lot, but it goes quickly. 

The best solution for many is to age in place.  Stay in your home, bring in help as needed, and continue to enjoy your community.  This will work so long as you don't need special medical attention that the home cannot provide.

There are other options, like what is often called the golden girls lifestyle.  Get together with some other seniors and live together.  Or, there are group homes to live in.  

The most important thing to remember is that you are not alone.  So many people are facing the same challenges.  We are a community, and through community you will find the right doctor, the right lawyer, and the right place to live.  Ask everyone you know to help you solve a problem.  They will help you solve it.  People helping people solve problems works!

Any choice you make should be discussed with a financial planner or estate planner.  Often the family is involved in a group meeting, where the senior's wishes are discussed so everyone knows what he/she wants

Planning for your future is difficult, but necessary.  If we don't plan, the time will come when we can't make decisions, and someone else will be making them for us.  We want to take control of our lives and our future and planning is the best way to do so.

California Has The Largest Number of Centenarians in the U.S.

 The population of centenarians in the U.S. grew by 50% between 2010-2020, and its growth in Southern California is expected to increase another 50% in the next two decades.  Of those that live to 100+, 79% of them are women, so I  thought I'd focus on a 109 year old man who lived in Mira Mesa.

Khen Ngo was born on July 4, 1911, and died just short of his 110th birthday in 2021.  Longevity runs in his family, as all his siblings lived into their 90's.  Khen owned a sewing factory in central Vietnam, then moved to Saigon when the Vietnam war began.  When Saigon fell in 1975, the 64 year old Ngo and his entire family fled in a boat to escape the Viet Cong.  They moved to the Phillipines, then Guam and finally San Diego in 1985.  

Khen considers his biggest accomplishment moving his family from Vietnam to the U.S.  This was a difficult task.  A lot of people didn't make it.  Khen was grandfather to 20 grandchildren and 20 great grandchildren.  He and his wife Sam were married for 67 years.

Ngo credits his physical activity and green and jasmine tea for his longevity.  In his youth he was an active soccer player.  He would tell you that prayer, activity (still walked whenever he could) in his 100's.  He could do everything, according to his children.  His memory has been all there.  

He was honored by the city of Mira Mesa at age 109 not just for his longevity, but also for his contributions to the community.  He died from lung cancer in 2021 after a long life, well lived.

I Just Met What's His Name

 We all go to parties where we are meeting new people and would like to remember their names.  This becomes harder and harder as you age.  Some just say, "I've never been good at remembering names," but this doesn't have to be the way it is.

First, as soon as you meet a new person, respond with "Nice to meet you, Kathy."  Use it again during the conversation.  This locks it into short-term memory.

Next, pick out one thing about them that stands out and link it to their name.  For example, Mary is very short, or John has red hair.  

During conversation, ask a question using their name.  For example, "Where were you born, Henry?"  The more you use a person's name, the more likely lock this into your memory.

As soon as you can after meeting someone new, jot down their name on paper, where you met them and something about them.  This works really well.  I've been doing it for years.  Except for close friends and family, I list everyone in my contact list by what they do or how I know them.  For example, John is listed under Handymen, then his name and who introduced us.  Under Pickleball, I have the names of many pickleball players and how I met them.  

As you age, you may meet someone one day, then not see them for weeks.  They will be so impressed if you remember their name.  They say that it takes using a new word in context 25 times or more to make it part of your vocabulary.  I don't know if you have to use a person's name that many times to remember it, but repetition certainly helps, and connecting them with an activity or a person helps too.

You would laugh if you saw my contact list.  I have categories like housekeepers, doctors, bridge players, golf players, caterers, gardeners, plumbers, computer specialists, etc.  The doctor list is especially long, and I always include who referred me to them.  Hope these tips help you remember the many new people you meet.

Focus on the Positive: What Can You Do?

 As we age, we all become aware of what we can no longer do, things that we just took for granted, and then one day, we realized we couldn't do something anymore.  I'll give you some examples from my own life.  As athletic and physical as I am, I noticed several years ago that I could no longer run.  I couldn't believe it, but it's true.  I don't know what happened, but I cannot run.  I can no longer put on certain pieces of jewelry, ones that require small motor dexterity. I keep dropping one side of the necklace and can't get it hooked.  Jars that I used to open easily are now more difficult.  I also notice a decline in my reflexes.  This is most apparent when I'm playing pickleball, which requires lightening fast reflexes.  My energy level has declined.  I used to go all day and into the night without rest, but no more.  An afternoon nap occasional feels really good.  Finally, I have noticed a decline in my beautiful handwriting.  It used to be perfect.  Now it looks messy.

You have probably experienced these and other changes in physical and mental ability.  We have a tendency to beat ourselves up because we can't do what we used to do.  I have tried to turn that around with positive talk and putting the focus on what I CAN do.

I can walk fast, even though I can't run.  I can buy jewelry with magnetic closings, and have the clasps changed on some of my favorite pieces so I can still wear them.  Jars are still a problem, but I have a rubberized rag that helps me open almost any jar or bottle.  When playing pickleball, I have tried to play a more strategic game, and not rely as much on strength.  Yes, I don't play like I used to, but I have lowered my expectations and feel satisfied that I can compete well for my age.  Energy, well, it just isn't what it used to be, so I try to plan less to do each day rather than feel frustrated and overwhelmed.

When our physical ability becomes less, we need to turn to more sedentary activities, like cards, puzzles, playing an instrument and reading.  We need to adapt activities to current skills, celebrate small wins, and focus on hobbies where we can achieve success.

Learning something new, like a new card game or artistic endeavor, is not only good for your brain, but it gives you a great sense of achievement.  

It's January, and a new year provides you with new opportunities.  Try something new.  Don't set your expectations too high.  Focus on new things you can do.  Be positive.

Are You Lonely Tonight?

 This Elvis Presley song sticks in my head as I think about loneliness, but the fact of the matter is, loneliness is something many seniors face.   The holidays are a special time of year for us all-full of lights, music and memories, but for many seniors, especially those alone, they can feel surprisingly quiet.  Studies show that nearly one in three older adults feel lonely at times, and that isolation can affect not just mood, but overall health.

The good news is that connection makes a real difference.  Getting together with friends for coffee, or joining a community group, or attending a holiday event can lift spirits and bring back a sense of belonging.  Sharing  stories and laughter help remind us that we're not alone-we're part of something bigger.  I always think of the book, The Blue Zones, by Dan Buettner.  In it he discusses the six geographical zones where people live the longest and healthiest.  One of the keys to their longevity is community and socialization.

A few weeks was ago was Thanksgiving, a particularly difficult time for some seniors that no longer have a spouse, a sibling or a parent, and children may live far away.  Here at Ocean Hills some very generous and thoughtful residents put together a Thanksgiving dinner in the big hall for those who were alone.  Interest was overwhelming, and over 100 people attended the dinner.  I've lived here for 10 years and this was the first time a Thanksgiving dinner was arranged for seniors living alone.   My guess is it will become an annual event.  

There were people at the dinner I had never seen before, and many of them said they didn't get out much anymore, but thought it would be nice to have Thanksgiving with others in the community.  They were all so glad they came.  At least for this one afternoon they felt part of a community, had someone to talk to and someone to share a meal with.

It's so important to stay engaged socially, yet so difficult for many.  It's up to us, the social butterflies, to invite shut ins who find it too much trouble to go, to get them out, not just on Thanksgiving, but on a regular basis.  It's good for them, and it sure makes us feel good to get someone to feel part of the community.

AI Is My New Personal Assistant

I'm pretty good with technology, and have always thought that keeping up with changes is so important, so about a year ago when people really began talking about AI and specifically what I use, ChatGPT, I perked up.

Now I use CHATGPT many times every day.  We've been using AI for years, but we never called it by name.  Siri and Alexa and Google Maps are just some examples.  Also, auto correct on your computer is AI.  How do you think the ads you see on your computer get there?  They are specific to you, based on your browsing preferences and buying.  But let's get to some newer uses of AI.

I first began using AI about nine months ago when we were planning a trip to Poland and Slovakia.  I asked it to plan a 2 week trip that included history, culture, art and good food, and make it a combination of driving and flying.  Within 5 seconds I had a complete itinerary.  Then I asked AI if there were any festivals or special events in the towns we would be visiting.  Again, within seconds I had the names and dates of various festivals .  It gave me restaurants too.  Amazing.  

So what other ways can you use AI that you might not yet be aware of?  

1.  Figure out health issues.  If you type in your symptoms and describe the symptoms,  CHATGPT will tell you the potential causes.  Remember, AI can analyze images, so if you have a rash, for example, it may be able to tell you what it is.  It can explain medical test results and even very complicated medical situations.

2.  Diagnose home repair issues, phone issues, computer issues.  I use CHATGPT almost daily to figure out how to fix the coffee maker, repair the toilet or sink, or figure out something on my phone.  It's fantastic.  It can organize your files for your computer.

3.  Personal assistance and productivity.  There are AI tools like Tactiq that you can use to transcribe YouTube videos, or transcribe the conversations you have with yourself in the car.  It can help you make difficult decisions, if you give it the right information.

4.  It will write stories for you, letters of all sorts, sympathy cards, etc. Someone I know recently had to fire someone, and CHATGPT gave her a kind, gentle way to do it.  

We've only scratched the surface in our use of AI.  It's not something to be afraid of.  Yes, there are negatives, but OMG, the positives outweigh them, and it is such a time saver!  I hope you are all using AI and enjoying it's many benefits.

A Can-Do Attitude Can Take You Far

 Vivian "Millie" Bailey was a memorable women by any standards, and the fact that she lived such a long and productive life makes her someone I thought you might like to know about.

Born in Washington, D.C. in 1918, but raised in Oklahoma, Vivian was an American WW11 veteran, civil servant and volunteer.  It was her can-do attitude that got her far.  She commanded a segregated all-female unit during WW11 and continued helping service members all her life.  At 102, she continued to live life to the fullest, completing her first skydiving jump at this age!

Vivian joined the Women's Army Auxillary Core in the early days of WW11.  She was commissioned as a first lieutenant.  As one of two black women in her general officers training class, she graduated with honors and went on to serve for the first time in an unsegregated unit.

Even after the war, Vivian never stopped serving.  During the Vietnam War she and a group of friends put together care packages for deployed service members.  She did the same during Desert Storm, and since 2004 she has ben packing boxes, soliciting funds and calling on elected officials for contributions to continue her work of sending care packages to our military.

She has met presidents and first ladies, generals and civic leaders, and all have mentioned that her can-do attitude has served her well.  Nothing gave her family any inclination that she would rise to the heights she did, but indeed she did.  Long before the military was desegregated, Vivian Bailey was being educated in a nearly "whites only" officers training class, leading an all black squad of women during WW11 and flying planes (unheard of at the time) in combat.  She died peacefully in 2022.

Aging Is Inevitable

Although aging is inevitable, we don't all age at the same rate.  Some people look and feel old at 60, while others are still going strong in their 90's and beyond.  Genetics plays a role in aging, but lifestyle plays and even greater role in whether you will become a super ager.  Here are a few of the lifestyle choices that lead to slower aging.

1.  Challenge your brain.  Push your brain by reading challenging material and learning something hard.  I have a saying, and I think of it every day.  "I want to learn something new everyday."  

2.  Build strength.  Walking is great, but you've got to do more.  Do some resistance training 2-3 times a week.  Just 10 minutes will make a difference.  Work on balance and mobility.  Perform short bursts of energy for a great cardio workout.  We used to call this interval training.

3.  Sleep 7-8 hours per night.  Sleep deprivation accelerates age-related decline.

4.  Eat a wholesome diet, with a few ultra processed foods as possible.  A Mediterrenean diet works well.

5.  Prevent health flare ups by visiting your primary doctor, opthomologist and audiologist regularly.  

6.  Stay socially connected.  This may be more important than we think.  Stay active in church, book clubs, hobbies, bridge, mah jongg, etc.  It keeps  you engaged in the world around.

7.  Stress management.  I think this is one of the keys to longevity, although I am not a doctor and have no research to support my thoughts.  Deep breathing, short walks, meditation, creative hobbies, and a good friend to share thoughts and concerns with, will go a long way in reducing stress.  I always remember what a therapist said to me many years ago when I was going through a difficult time.  "Most of your anxiety over negative events will never come to pass.  It's unlikely that you're going to get hit by lightening, unlikely that your plane will crash, unlikely that your house will burn down.  Focus on the things you CAN change instead of speculating about the "what ifs."

I plan to live a long and healthy life by remembering the above choices that seem to lead to a longer life.  

Motion is Lotion

Six years ago I began to develop severe lower back pain.  Severe arthritis was the culprit.  This was during Covid, and just before Ron passed away, so I had a lot of stress, which I thought might be a contributing factor.  After a little physical therapy with no significant improvement, I had two spinal injections.  It was like magic.  I had two injections, and no pain for five years.  Now it has begun again.

My first thought was to go right to the pain doctor and get steroid injections.  My primary doctor said, "Let's try physical therapy first."  I was skeptical, but I'm so glad I listened to him, because I met Jennifer.

My physical therapist, Jennifer, explained to me that my severe arthritis five years ago is now five years worse!  I first met and explained to Jennifer my symptoms, and how a 20 minute walk first thing in the morning seems to stretch out my back and make me almost pain free, she said, "Motion is lotion."  I had never heard that phrase before, but it makes perfect sense.  The joints and nerve endings have been sleeping all night and are stiff.  Walking loosens them up, gets things moving.  So, motion is a lubricant to get the stiffness out of my back.

Jennifer has me on a program of light stretching every day and a little strengthening for my lower back.  It seemed to work for a while, but over the last two weeks has worsened.  The pain doctor is going to do epidural injections again, with the hope that I will have the same great results I had the first time.  You just never know.  

I'm sorry the stretching and walking wasn't a complete fix, but I hope the injections will help.  I do know that walking and movement, at least for me, makes everything better.  Thank you Jennifer for teaching me that "Motion is lotion."

Turn a Lonely Day Into Something Memorable

 The most difficult days of the year for seniors living alone are often Thanksgiving, Christmas, and New Year's Eve/Day.  Many people have no family near by, or don't have the ability to go anywhere.  They might not drive anymore, or are homebound due to illness.  It doesn't have to be this way.

At Ocean Hills, a 55+ community where I have lived for the past 10 years, one new owner, decided to put on a Thanksgiving dinner for any resident that wanted to attend.  She really outdid herself.  With the help of a great team of volunteers (including me), she cooked all the food, set up 13 tables of 10 each, and threw a Thanksgiving party that all will remember.  

There were couples and singles, able bodied and disabled, all there to share a meal with community members that they may or may not know.  My mom and I went, and sat at a table with a few people I knew, and many  I did not.  We shared stories, I found out one of the couples at our table lived on my street, unbeknownst to me.  The craziest thing we discovered as we all shared stories, was that  of the 10 people at our table, six of them shared a birthday with someone else at the table.  My mom found another many who shared her birthday, there were two ladies named Karen who shared a birthday, and two other strangers who also shared a birthday.  The odds of that are 1 in 16,000!!!

Anyway, strangers can become friends very quickly over a meal, and that's exactly what happened here, table after table.  So many lonely people that seldom get out had a Thanksgiving to remember.

Oftentimes seniors that are isolated, are forgotten.  It's so important to remember them, to respect and honor them.  When we have so much, it feels wrong to forget them.  Thank you, Carol, for putting this Thanksgiving meal together.  It meant so much to all of us, but especially to the many residents of our community that would have stayed home alone had it not been for Carol and her wonderful team of volunteers.

The Extraordinary Life of Fauja Singh

 From time to time I plan to introduce you to some of the amazing centenarians in our world.  Fauja singh (1911-2025) from Punjab, India, was one such man.  His birth date could not be verified because when he was born, birth certificates were not typically issued in Punjab.  

Fauja Singh was marathon runner.  He was what you might call a late bloomer.  He did not walk until he was five years old, and he began serious marathon running at ag 89.  It was after witnessing the death of his fifth son in a construction accident in 1994 that he returned to his passion, running.  He used to run up to 20 kilometers a day, so he thought running a marathon would be not too much more, but he didn't realize a marathon was 26 miles, not 26 kilometers.

In any event, he completed his first marathon at age 93 in 6:54, 58 minutes quicker than the world best for the 90-plus age bracket.  In  2011, Singh became the first 100 year old man to finish a marathon, completing the Toronto Waterfront Marathon in 8:11:06.

Standing 5'8" tall and weighing only 115 pounds, Singh was built to run.  He ate a simple diet of vegetables, yogurt and milk.  He did not drink or smoke or eat fried foods.  

Fauja Singh died on July 14, 2025, after being hit by an SUV while crossing the road in his native village.  His nickname of Sikh Superman certainly fit him, as he held many running records at various distances.  He really was a super man, and unfortunately met an untimely death at 114.  Who know how much longer he might have lived?

Seniors and Fraud: They Go Together

Ocean Hills was lucky enough to have Paul Greenwood, a former San Diego Prosecutor and Deputy DA, come to talk to us about elder abuse, more specifically, about the enormous number of frauds that are being perpetrated on seniors.  Paul is the national authority on elder abuse, and he spends his time since retirement traveling the country to warn seniors about fraud.  

There is so much to say about seniors who have been scammed that I hardly know where to begin.  I guess I will tell you briefly about some of the most common scams.

1.  Impersonation scam.  You may get a phone call telling you the caller is from the IRS or other government agency.  THE IRS WILL NEVER CALL YOU!  Hang up the phone immediately.

2.  Romance scam.  This is extremely popular.  The scammer posts a too good to be true profile on a dating site, and bingo, lonely widows will call.  They never meet in person, but the promise of meeting soon draws widows to empty their bank accounts.  

3.  Tech support scam.  Have you ever had a pop up on your screen that says to call right away or your computer will crash?  Or, have you had a little arrow pop up and you are told that Microsoft needs to take over your screen and fix something before your computer crashes?  I have had that happen and I almost fell for it.

4.  Grandparents scam.  Who has had a young voice call you saying, "Grandma, it's your grandson, and I'm in Canada in jail and I need you to send me bail money."  We've all had this one.

5.  Lottery and prize scam.  This one claims that you are the winner of a $2million jackpot in Argentina, and all you have to do is pay the taxes to claim the money.  Most of us would recognize this as a scam, but you'd be surprised how many fall for it.

Other common scams include the puppy scam and working from home scam, texts from TheTollRoads, Amazon and USPS saying you have a package or owe money.  I often listen to a podcast called The Perfect Scam, and I've heard it all.

Why is this crime so underreported?  The main reason is shame and embarassment.  Other reasons for not reporting are fear of losing independence, perceived stigma, isolation, and fear of retaliation. Americans over 60 lost more than $5billion to scams in 2024, and the numbers are growing every year.

Don't become a victim.  You don't have to be nice to strangers on the phone that might not be what they say they are.  Paul Greenwood says to hang up immediately, and if you know for sure they're trying to scam you, have a whistle next to your phone and give it a loud blow.  That will get their attention. 

What is Your Morning Routine?

 Arthur Brooks is a Harvard professor and social scientist, best known for his work on happiness.  His work focuses on the science of human happiness, and offers strategies for living a fulfilling life.  Here are a few of his suggestions.

According to Brooks, a strict morning routine will help lift your mood and improve your productivity.  Here are the things he suggests doing every day.

1.  Exercise early, as soon as you wake up.  It will boost your mood and lower stress.

2.  Add a spiritual or reflective practice, like meditation or journaling.

3.  Delay coffee.  Wait until around 7:30 am to drink coffee, to avoid a potential energy crash later in the day.

4.  Have a high protein breakfast.

5.  Witness the sunrise.  Start your day with a mindful moment.  It can improve creativity and focus.

6.  Prioritize an early bedtime.

Obviously Arthur Brooks is a very disciplined man.  I would find it hard to do all these.  I already do #1 and #3.  Maybe I could add one more behavior to my morning routine.  Brooks also talks about other behaviors like joining a club (for socialization) and pursuing lifelong learning to improve your well being.

Brooks' science shows that we are more creative and productive in the morning.  Research shows that getting up before the sun rises can improve creativity, focus and memory.  So the old saying, "I'm a morning person,"  or "I do my best work at night,"  may not be true.  

You may already do many of these behaviors, but if you want to add to your morning routine, the easiest thing to do is WALK.

Get Up and Get Dressed

When Dr. Eric Topol left Cleveland Clinic in 2006 and came to Scripps, I was lucky enough to hear him speak at Warwick's Bookstore in La Jolla.  I was hooked.  His approach to good health and ageing made so much sense.  I have followed his evolution ever since.  He wears many hats at Scripps, but currently he is focusing on "Superagers," and that is the title of his new book.  One important point he makes in the book is that lifestyle, not genetics, is the key factor in good health.  So here we go.  Let's look at some lifestyle habits that may help keep us healthy.

Rain or shine (mostly shine) I get up every morning and get dressed.  I even put on simple makeup.  I want to look good for myself.  It sends a signal to your brain that the day has begun and you're part of it.  It helps fight the sense of drifting or aimlessness that can often come from low mood or fatigue.  Getting up and dressed also boosts your mood and motivation.  It tells your brain, "I'm showing up today."  When you're not feeling well, much can feel out of control, but the simple act of getting up and dressed is a simple, achievable choice that tells your brain there are still some things I can do and have control over.

Even if you're staying home, getting yourself together each morning maintains a sense of self respect and identity.  You're telling yourself, "I still matter."  When you stay in pajamas all day it subtly reinforces feelings of sadness, illness and helplessness.  Getting dressed signals the body you are ready for action, not just stuck.

I know we all have days when it just feels good to stay in that warm bed or lounge around in pajamas until noon, but if this is a habit, you might want to think about trying out a new habit.  Getting up and dressed is a small but powerful act of self-care and resisilience.  Try it.  I guarantee you will feel better.

Catching Up

 For those of you who have never read my old blog SusieSays(susiesays-susie.blogspot.com) that I wrote three times a week from 2009-2023, this will be different.  Susie Says was born during the financial crisis and I was often focused on saving money.  Fast forward 16 years and we're still in a financial crisis, but I will concentrate more on ageing, maintaining physical and mental health and how to stay happy, reduce stress, and basically enjoy the last chapter of our lives.

So let me just catch you up on what I've been up to for the past 2 1/2 years since I stopped blogging.  The most important thing that has happened, is my mom, Dorothy, age 102 now, moved to Ocean Hills in June, 2023.  She sold her Los Angeles home, where she lived for over 70 years, and moved here to be closer to me.  What a great move.  She bought a beautiful home, about 10 blocks from me, with wonderful neighbors nearby if she needs them. I'm close enough, but not on top of her.  She jumped right into our activities, playing bridge, learning bocce, enjoying the garden club, art club, and many others.  I am so happy to have her nearby.

Mom and I have spent the past few years traveling, and are getting ready for another trip in a few weeks.  We took a family cruise for Dorothy's 100th birthday, which was great fun.  We took a Crystal Cruise from New York to Montreal to see the changing of the leaves, another cruise through the Panama Canal, another to the Caribbean and we just returned from a road trip from Atlanta to Asheville.  Whew!  I'm tired just thinking about all that travel.

As for me, I have a group of 4 bridge players that love to travel, and we've taken many trips together.  Portugal, Poland, Mexico City and we're currently planning a trip to Guatemala.  The beauty of traveling with bridge players, is that at night when we get home from touring, we can always play a little bridge!

Fortunately I am still able to play pickleball, golf, hike and go to the gym.  Sadly, I can not boogie board anymore.  I am concerned about an injury to my neck. With a slowdown in the more physical side of life I have gotten more involved in politics than ever  before.  I am so concerned about protecting our democracy, and have joined local groups to that end.

Finally, bridge is still one of my great loves, and I play often.  I think I am playing better than ever (or at least that's what someone told me and I believe him) so I participate in duplicate games and tournaments as much as I can.  I think it's something I will be able to participate in until I die.  I'll talk about that at another time.

Life has been good to me for these past years, but it's now time to get back to blogging.  I love it!  I can't wait to share my perspective on ageing, how to do so with grace, and how to live in the moment and make each day count.  I definitely feel the affects of ageing, but as they say, "When one door closes, another one opens."  I'm closing the ones that no longer suit me, and opening doors to opportunities I never thought existed.

It's Time to Start Blogging Again

 For more than 13 years, I wrote a blog called Susie Says.  I posted two or three times a week for all those years, and I loved it.  Then one day in 2023 I said, "This isn't  fun anymore,"  and I stopped.  Now it's time to start again, with a new name for my blog and hopefully some interesting and relevant content.

The focus of this blog will be a little different than before.  I will tell stories about my life that you may find interesting, but I will also focus on life for our ageing population. How can we make the last chapter of our lives the most meaningful. Of course you'll also hear about good new restaurants, cultural events, recipes from time to time, and how to stay sane in this difficult time.

I came up with the name Monday Morning Start from my many years of dieting.  Every Monday morning was the start of a new week and maybe a new diet.  Now Monday morning is the start of a new week in which I want to enjoy each minute, each day to its fullest.

Regardless of how you approach life, I hope I can add some ideas, options and information to your daily living.  Some of us see the glass as half full, others see it as half empty.  I see the glass as half full.  I see every week as a new opportunity to enjoy my current life, help those in need, find new adventure, and learn.  I will get into all this in the weeks ahead, and I hope you'll come along for the ride.