How to Keep Your Marbles

02/27/2015

Returning hate for hate multiplies hate, adding deeper darkness to a night already devoid of stars. Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate, only love can do that.
Martin Luther King Jr.

My favorite 2005 issue of ExchangeEveryDay came out on September 1, and stressed that it's not too late for those of us who are "not-so young" to enhance our mental and physical capabilities. According to an article by Jeannette Franks, "7 Ways to Keep Your Marbles," in Yes! A Journal of Positive Futures (Fall, 2005) "Physical aging is shaped by lifestyle choices in physical exercise, diet, attitude, and social support." Here are a few of her recommendations:

Exercise
Brain and body are connected: what is healthy for one promotes fitness in the other. Franks recommends 20 minutes of aerobic activity, 20 minutes of weight training, and 10 minutes of stretching, three times a week.

Friendship
According to Franks, a recent study found that folks with close friends (outside the family) and confidants lived longer than those who don't.

Attitude
Positive attitudes about life are associated with health and longevity. Franks cites another study, which shows that holding negative aging stereotypes results in declining memory and self-efficacy, and shortens your life by almost eight years.

Engagement
Staying mentally engaged, whether it be crossword puzzles or other mental activity, may be as key to keeping the mind supple as physical activity is to the body's functioning.

Diet
Franks comments on a study, which suggests that the capacity of fruits and vegetables to absorb damaging free radicals cuts the risk of dementia, while the same anti-oxidant-rich foods also prevent some loss of learning and memory function.

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