Ageing and Health: How to change your life

I don’t have a clear answer. But I do have a growing list of small changes and experiments I’m trying. I’m hoping to improve the quality of my  life and keep my independence for as long as possible. 

Can you control your ageing and health?

Some things are in our control. Many things aren’t. And that’s so frustrating. But it’s also a reminder to pay attention to the things we can shift, especially before something forces us to.

Ageing: You can’t control ageing but you can control how you age. 

Health: You can control your health maintenance. You can take care of yourself when you get sick, but You cannot control the fact that you may get ill. Some illnesses are out of our control.

It’s interesting to see that you can do a lot to have a better quality of life. The idea is to focus on what you can do.

Living solo, over 60, and thinking ahead

Living alone in Portugal is something I love. The lifestyle, the light, the freedom, painting, photographing, the sunsets, fantastic food and there is so many things I enjoy here!

But, underneath that, there is a quiet question I try not to ignore: What happens if my health changes?

Many of us who live alone haven’t really mapped out what we would do if we needed support.

I’ve met quite a few people, men and women, who are navigating this solo life with grace. But even they sometimes confess to avoiding the bigger questions.

Who wants to think about ageing and health when they are having a great time.

When you are healthy enough to walk, travel, enjoy meals out, an evening with friends and a glass of wine, thinking about future care feels far away.

Maybe that ‘s exactly the right time to take a closer look.

Below are a few things I am doing.

Change how you eat

The first thing I tackled? My daily habits. Like many people, I thought I was doing okay with food and exercise but it turns out I wasn’t paying much attention.

Now I am.

Eat everything, eat well, but not over eating

I love to eat out and try out restaurants with friends. I am always testing recipes and I’m passionate about chocolate and sweet things.

I was also eating too much for the amount of activity I was doing.

Last year I gained a lot of weight but I did not notice it because it happened slowly. My winter clothes are larger because of all the layering I do so that extra weight went un noticed until January came along and I was going to a place with a warmer climate (smaller clothes). I started to feel very fat during the month of January.

Quick action, slow and positive changes

I noticed how I was eating for comfort but I was having a challenging time changing my habits so I made an appointment with Carol,a nutritionist. She helped me look at food in a different way and I am eating healthier and less now. It took a few months for me to feel in control of my eating.

Moving and changing habits

I moved to a different neighbourhood in Lisbon and the move helped me shift my eating habits and other things. 

I’m so much happier where I am so no more comfort eating and I’ m exercising a lot more.

My new neighbourhood has a fantastic bakery where I buy sourdough bread and other goodies:  Lully in Campo de Ourique.  

There is an amazing organic veggie store near me: Sabor Mercearia.

These two places have made it easy for me to choose healthier foods.

The Campo de Ourique market sells fresh fish, fantastic meat and veggies. I love shopping there and it also has a few great spots to eat. 

How to find out what is the best food for you

I test food to see which ones give me more energy and which ones make me more lethargic. 

Protein in the morning

I do well with protein in the morning. I don’t get hungry until lunch and I feel more energetic.  I eat a lot of eggs but I do alternate my morning meals with the Lully sourdough bread!

Some people prefer to eat grains in the morning, so you will need to test this out and see which foods will make you feel good and energetic.

I’m experimenting quite a bit and having fun in the kitchen. 

When is the best time to eat and how much should you eat?

I used to listen to a fantastic podcast: 

Just One Thing by Michael Mosley

Mosley’s podcasts have amazing tips for a better life and nutrition. I adopted many ideas including the fasting during a few days a week and eating a lot less on one day a week.

I do a soft fast because I get too moody if I’m hungry and I’m doing well eating less on one day a week.

All this to say that you will find your own way with the tips you read and you don’t have to do things in the exact manner that other do.

And: Don’t share too much. People love to tell us what to do all the time.

Alcohol

I  drink less  now. It’s more of a casual and social thing. 

Exercise: Small and steady wins

I am working with Eduardo Schultz, a fantastic trainer here in Lisbon. My body has changed so much- I can see my muscles, I feel better and I’m loving my workouts. My posture has changed quite a bit.

I love walking and I jog with the English app: Couch to 5K.

I have just joined a group that exercises outdoors and am looking forward to meeting people and enjoying the Lisbon summer.

Positive Thinking

Practice positive thinking. Work on shifting your mood and negative thoughts.

Being social is an important part of ageing and health

I have read so many articles about the importance of being social as you age. 

I have read and share the idea that making friends when you are older is a challenge specially if you are living in a new country and don’t have your old chums around.

How do you make new friends after 50?

My personal tip is to focus on activities that you like to do.

 You will meet people, you may not make close friends but you will meet like-minded people with whom you can spend time chatting and doing something you like.

Keep looking for things to do in groups but do not put any emotional energy on finding friends.

Make acquaintances and make sure you only do things you like.

It takes time to make close friends.

Did you know the UK has a Minister of Loneliness? That’s how serious the subject is and why we need to figure out ways to meet people and be around people.

It’s great to have a balanced life! You need “me” time and some “we” time. 

On another note: Living alone and being alone is great!

Read my article: Are more older women living alone and thriving?

There are many positive sides to being alone and BBC just published a great article on this topic: Humans need solitude: How being alone can make you happier.

Meeting people: A fun social life is great for ageing and good health

It’s a challenge for me to meet new people because I do a lot of things alone: Painting, photography and writing. These are not group activities, but I have managed to find interesting groups around my interests.

I joined the Lisbon sketchers group in Lisbon and have met some wonderful people. We have coffee and a chat before and after our sketching sessions and Alina, the organizer, does a great job introducing everyone and creates a fantastic atmosphere.

I’m learning how to play bridge and have met some very fun people. 

I am part of a tiny group of 4 who met at art school, and we have created our own supper club in Lisbon. We try out different restaurants once a month. I love these dinners! 

Where are you in this journey of ageing and health?

It can be scary. But it’s also a chance to make choices, to check in, and to support our future selves.

So do ageing and health go hand in hand?

Yes! They compliment each other. Good health will help you age well.

So, I’m curious. What changes have you made recently?

My exercise apps:

NHS Strength and Flex

NHS Couch to 5K