NIAGARA, Wis. — I read an interesting article recently that talked about “aging gracefully.” When you think about it, there really is no sense in fighting the aging process or trying to mask it. We all get older. It is something no one can escape. I always find it a little sad when I see people trying so hard to look younger than they are: hair styles that are too young, hair dyed jet black above a face filled with wrinkles, and fashions that are too young for their aging bodies. Personally, I continued to dye my hair until I was 65 and retired; then I let it grow out to its natural gray. And by then, I have to admit, it was a nice shade of silver. So, what does it mean to age gracefully, and how do we go about doing it? Simply put, aging gracefully involves a holistic approach to well-being and encompasses physical activity, diet, social connections, mental health, and the cultivation of a positive mindset.

First, aging gracefully involves maintaining good physical health and fitness. As we age, this does not come as naturally as it did when we were younger, so will take some conscious effort. Establish a regimen that includes aerobics, strength training, balance, and flexibility exercises. This type of workout will help maintain muscle mass, bone density, and balance. Not only will we feel fit and strong and be better able to continue to do things for ourselves, but we will reduce the risk of falls, injury and chronic disease. If, like me, you end up with a lot of osteoarthritis, aquatic exercise is an option. The properties of water naturally make it easier to move through it. I go to the swimming pool at the Days Inn in Iron Mountain first thing in the morning before I even eat breakfast. This way, the tasks of the day do not prevent me from doing my exercises. For me, Monday through Friday works best; try for a minimum of three days each week to start. I have a routine that takes about an hour and involves laps, a series of resistance exercises on the side of the pool, and then floating from “noodles” at the deepest end, which helps to relax all of my back muscles.

Second, eat a healthy diet. Your meals should include fruits, vegetables, whole grains, lean protein and healthy fats. These foods will provide essential nutrients, support your immune system, and can protect against cardiovascular diseases, diabetes and inflammation. Avoid or limit processed foods, refined sugars, unhealthy fats, and excessive alcohol consumption. Also avoid trips to fast food restaurants. You have the time now, so you can cook healthy meals at home.

Third, make sleep a priority. Optimal physical and mental health require seven to nine hours of quality sleep per night. Strive for a healthy sleep routine that involves going to bed and waking up at the same time each day, avoiding computer and television screens before bed and creating a comfortable sleep environment. Replace your old mattress if it is no longer comfortable or supportive. Invest in comfortable bedding. Keep your bedroom temperature on the cooler side. And be sure your bedroom is dark enough; invest in room darkening shades if street light glare is an issue for you.

Fourth, be sure you are adequately hydrated. Drink plenty of water and other fluids, as dehydration is common among older adults. Include hydrating foods in your diet such as soups and fruits. Even mild dehydration can leave you exhausted and feeling like you’re not functioning at your best. Water makes up about 60% of our body’s overall weight, and being adequately hydrated keeps our bodies functioning well. Just by breathing and sweating throughout the day, we lose water. In order to keep our systems in balance, we need adequate water intake to help keep electrolytes like sodium and potassium in balance which we need to keep our cells working properly.  Interestingly, we older adults are more susceptible to dehydration than younger people. We tend to eat and drink less and experience less thirst. Consequently, dehydration is a common cause of hospitalization for folks older than 65.

So, you may be wondering why water is so important. It helps regulate body temperature, lubricate joints, transport nutrients to all areas of the body, aid digestion and remove waste products. Water also promotes better brain function. Seniors who are dehydrated may experience confusion, concentration difficulties and an inability to make decisions. Drinking enough water helps flush bacteria out of our bodies through the urinary tract, which helps to prevent painful urinary tract infections and kidney stones. Finally, water helps to promote healthy blood circulation and to prevent low blood pressure and dizziness. How much water is enough? More than you think. Men should drink 15.5 cups per day and women need 11.5 cups per day.

Fifth, take care of your skin. Prevent sunburn by using a sunscreen with an SPF of 30 or greater, and wear protective clothing when outdoors. Practice a skin care routine that includes cleansing, moisturizing and using products with ingredients such as retinol or vitamin C.

Finally, take care of your teeth and gums. Brush and floss daily and see your dentist annually. Oral health can impact your overall health and wellness.

Aging gracefully also requires mental and emotional well-being. It is most important to recognize that stress is an issue that needs your attention as it can most definitely negatively affect your health. If stress is an issue for you, it is important to practice stress-reduction techniques such as deep breathing, meditation, yoga or spending time in nature. Stay mentally active by engaging in activities that challenge your mind, like puzzles, reading, learning new skills or languages, or playing games. All of these activities will help reduce the risk of cognitive decline. My husband and I have a daily breakfast routine: he does a crossword puzzle and unscrambles words, and I do a word search within a block of miscellaneous letters. Plus … I write this column.

Emotional well-being can be cultivated in a variety of ways. Strong social ties have been linked to better mood, reduced stress and increased longevity. So, spend time with family and friends and seek opportunities to connect with others through volunteering, community groups, or hobbies. Find purpose in your life through the pursuit of meaningful activities that bring you joy and a sense of purpose, whether it’s a hobby or volunteering. And remember, you are never too old to learn something new. Finally, embrace change. This will be the biggest challenge for most of us. We enjoy our routines for they provide us a lot of comfort. 

View aging as a natural part of life and avoid dwelling on the negatives. This is a challenge, especially when the weather makes arthritis act up. Instead, focus on the positive aspects of aging, such as wisdom and experience. This will help you to cultivate a positive mindset about your present stage of life.

Regular medical checkups and preventative care become more essential as we age. Schedule annual check-ups with your doctor and get recommended screenings to catch and manage potential health issues early. We had a motto at the hospital: “Early detection is the best protection.” Also, stay informed about your health. Learn about conditions and changes associated with aging and discuss any concerns with your doctor so you can make informed decisions about your health and care needs. 

In a nutshell, graceful aging is about embracing the passage of time, prioritizing physical and mental health, nurturing relationships, continuing to find joy in daily life, and accepting the inevitable changes that come with age. No matter what we do, we will get older … so we may as well enjoy the journey.

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NURSING HOMES/SENIOR LIVING FACILITIES

Freeman Nursing and Rehabilitation Community

Kingsford

906-774-1530

The center welcomes anyone who would like to entertain residents. Volunteers are also needed to help with crafts and other activities.

The third Tuesday of every month at 2 p.m. has a Memory Cafe – a fun hour to spend with others. For more information, contact Jaime Hathaway at jlhathaway@protonmail.com. The program runs on donations.

Sunday: Catholic Mass in dining room on You Tube, 10 a.m.; relax, coloring, 2 p.m.

Monday through Saturday: No information.

Iron County Medical Care Facility

Crystal Falls

906-874-1501

Sunday: Room visits, 9 a.m.; hangman, 9:30 a.m.; chair exercise, 11 a.m.; room visits, 9 to 11 a.m.; afternoon matinee with popcorn, 1:30 p.m.

Monday through Saturday: No information.

Optalis Healthcare

Kingsford

906-774-4805

Monday through Saturday: No information.

Maryhill Manor Nursing Home

Niagara, Wis.

715-251-3172

Families are allowed to attend activities and are encouraged to join in.

Sunday: Coffee and resident choice of games, 10 a.m.; delivery of communion, 12:30 p.m.; prize bingo, 1:45 p.m.; church service, 2:30 p.m.

Monday: Rosary/communion service, 9 a.m.; pamper and polish, 10 a.m.; social gathering in the courtyard, 2 p.m.

Tuesday: Rosary/communion service, 9 a.m.; movement, 10 a.m.; courtyard campfire, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Wednesday: Rosary/communion service, 9 a.m.; yard Yahtzee, 10 a.m.; jokereno, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Thursday: Rosary, 9 a.m.; Catholic Mass, 9:30 a.m.; hangman, 10 a.m.; board games, 2 p.m.; Chaplet of Divine Mercy, 3:00

Friday: Movement in the courtyard, 10 a. m.; pizza making, 1 p.m.; happy hour with Ray and Mindy, 2 p.m.

Saturday: Uno, 10 a.m.; courtyard social, 2 p.m.

Northshore Healthcare

Florence, Wis.

715-528-4833

No information was available.

Victorian Pines

Iron Mountain

906-774-5158

Sunday: Juice time, 10 a.m.; Bible study, 1:30 p.m.

Monday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

Tuesday: Juice time, 10 a.m.; exercise, 11 a.m.; trivia and refreshments, 1:30 p.m.

Wednesday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

Thursday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.

Friday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.

Saturday: Juice time, 10 a.m.

Pinecrest Medical

Care Facility

Powers

906-497-5244

Sunday: Morning visits and reality orientation; bunco, 10 a.m.; trivia, 11:15 a.m.; church services, 1:30 p.m.; Sunday Funday, 2:30 p.m.; daily chronicle

Monday through Saturday: No information.  

SENIOR CENTERS

Amasa Center

906-822-7284

Contact the center for next week’s menu.

Breen Center

Kingsford

906-774-5110

Dine-in eating Monday through Thursday at noon, salad bar at 11:30 a.m. Carryout meals are available. Soup and salad bar are also available. Friday and night meals are on hold indefinitely. Menu for the week —

Contact the center for next week’s menu.

Crystal Falls Center

Head Cook: Elizabeth Peryam

Assistant Cooks: Debbie Bigalke and Shannon Stapleton

906-875-6709

The center is serving meals for dine-in or takeout – call the center by 1 p.m. to make reservations or place an order. All food purchased from local vendors. All dinners include warm vegetables, salad bar, soup, homemade desserts, coffee, tea or milk. Salad bar begins at 4:30 p.m. and dinner is served at 5 p.m. Pickup for takeout meals is 4 p.m. – call ahead and leave a message with a phone number. Deliveries to homebound citizens only.

Menu for the week —

Contact the center for next week’s menu.

Dickinson-Iron Community Services Agency

DICSA

Iron Mountain

906-774-2256, ext. 230 or 235

This is a Meals on Wheels program only. Home-delivered meals only — call to make arrangements. Menu for the week —

Contact the center for next week’s menu.

Note: All meals include a choice of skim milk, juice, or no beverage

For more information, call Christine McMahon at 906-774-2256.

Crystal Lake Center

Iron Mountain

906-828-1776

Schedule for the week:

Tuesday: Cards — Pinochle and cribbage, noon to 4 p.m.; Happy Quilters, noon to 3 p.m.

Wednesday: Bingo, 1 to 3 p.m.; cards cost 25 cents with 10 games played.

Thursday: Spinning Spools quilting, 9 a.m. to 2 p.m.; board games, 1 to 3 p.m.

Friday: Cards — Smear, noon to 4 p.m.; chess, noon.

Felch Center

906-246-3559

Head cook: Joan Wickman, 906-246-3559

Program president: Lisa Casey, 906-282-7899.

Salad bar opens at 11 a.m., with the meal at 11:30 a.m. and dessert to follow. Evening meal is served every third Wednesday of the month, with sponsored activities. Takeout meals are available. Delivery offered to homebound residents within Felch, West Branch and Breen townships.

Contact the center for next week’s menu.

Aging and Disability Resource Center

Florence County, Wis.

715-528-4890

Menu for the week —

Monday: All centers closed – Happy Labor Day.

Tuesday: Pulled pork on a bun, cole slaw, oven fries, fruit.

Wednesday: Beef stew, biscuits, fruit, pudding.

Thursday: Bacon-lettuce-tomato sandwich, broccoli cheese soup, fruit, cookies.

Friday: Beer-battered fish, baked beans, sweet potato fries, fruit.

Note: All meals served with whole grain bread, butter and milk.

Aurora-Hillcrest Dining Center

Serving at 11:30 a.m. Monday through Friday. For reservations, call 715-589-4491.

Florence Community Center

Serving at 11:30 a.m. Monday through Thursday. For reservations, call 715-528-4261.

Fence Town Hall

Serving at noon Wednesday only. For reservations, call 715-589-4491.

Tipler Town Hall

Serving at noon on second Thursday only. For reservations, call 715-528-4261.

Hermansville Center

Coordinator: Barb Peters

906-498-7735

Center is open 9 a.m. to 3 p.m. Monday through Friday. Meals are served through the Menominee-Delta-Schoolcraft Community Action Agency in Escanaba. Meals-On-Wheels program is available for those who are homebound.

Monday: Center closed – Happy Labor Day.

Tuesday: Baked ham, mashed sweet potatoes, California blend vegetables, pineapple tidbits, whole wheat bread.

Wednesday: Goulash, baked potato, acorn squash, warm cinnamon apples, whole wheat bread.

Thursday: Tahitian chicken, brown rice, green beans, Normandy vegetables, fresh fruit.

Friday: Salisbury steak with gravy, mashed potatoes with gravy, Scandinavian vegetables, fruit cup, whole wheat bread.

Milk available at all meals.

Iron River Center

906-265-6134

Salad bar opens at 11:30 a.m., with the meal served at noon a.m. No night meals are available. Meals can be prepared for carryout. All meals are served with choice of skim milk or juice and fruit.

Contact the center for next week’s menu.

Niagara Senior Center/Cafe

715-251-1603

The center is open, and dinner is served at noon Monday through Thursday. Reservations are required one day in advance. Suggested donation is $5 for those older than 60 and $11 for those 60 or younger. Transportation is available.

Contact the center for next week’s menu.

Norway Center

Director: Alicia Rochon

906-563-8716

Dine-in eating begins at 11:30 a.m. Salad bar available from 11 to 11:30 a.m. Takeout meals are available for pick-up from 11:15 to 11:30 a.m. Those attending should let staff know in advance if planning to dine in or picking up the meal.

Menu for the week —

Contact the center for next week’s menu.

Center activity schedule:

Mondays and Thursdays — Exercise at 10 a.m. and card bingo after the meal.

Monday through Thursday — Card game 101 from noon to 3 p.m. Call Joe at 906-563-5587 for information.

Tuesdays — Quilting and sewing.

Wednesdays — Ceramics and crocheting.

Last Monday of each month — Book club at 9 a.m.

Second Thursday of each month — Birthdays and bingo.

Sagola Center

906-542-3273

Dine-in meals served. Salad bar opens at 11 a.m. and meal is served at 11:30 a.m. Carryout meals also available.

Contact the center for next week’s menu.