NIAGARA, Wis. — If you are a Star Trek fan, you will recognize the title of today’s column. Our household was filled with avid viewers as together we “dared to go where no man had gone before” and watched the adventures of Captain Kirk and Mr. Spock as they toured outer space on the starship Enterprise. It was all good fun. Today, however, the topic pertains to a subject much closer to home — our longevity and the lifestyle habits that will lead us to the accumulation of many years while enjoying optimum health.

I have always assumed I would live a long time because longevity runs in my family. My grandmother lived to be 99, dying just five months shy of her 100th birthday. My mother lived to be 92. But, according to the Danish Twin Study, only 20% of our life expectancy is determined by our genetics. So, this leaves the remaining 80% up to us and our own lifestyle choices.

We are further challenged by the fact that our modern-day Western lifestyle is not the healthiest. We spend too many sedentary hours a day in front of various screens — television and computer. Sedentary lifestyles are the new smoking.

Scientists have spent a great deal of time studying longevity and the factors that determine it. They have learned that there are population pockets around the world where people have lived uncharacteristically long lives. Dubbed “Blue Zones,” they include: Okinawa in Japan, the Barbagia region in Sardinia, Ikaria in Greece, the Nicoya Peninsula in Costa Rica and the Seventh-Day Adventist community in California.

Through the study of the lifestyle habits of these groups, a team of physicians, anthropologists, demographers and epidemiologists have developed a set of lifestyle habits they have dubbed the “Power Nine.”

So, let’s take a look at this list to determine just what changes we need to make in order to add many healthy years to our lives.

— Move naturally. This does not require a gym membership, which typically does not get utilized as it should because it requires building attendance into an already full schedule. To be truly effective, find ways to naturally incorporate more movement into your day. Take the stairs whenever possible instead of an elevator or escalator. Walk to wherever you are going, if at all possible, instead of taking the car. In retirement, I have made aquatic exercise my first activity of the day by going to a local motel pool to run through a forty-five-minute routine; my arthritic joints are most grateful.

— Identify your purpose in life. It has been found that knowing our life’s goal can give us an extra seven years of life. In Japan, they call it “ikigai” and in Costa Rica it is called “plan de vida.” It requires us to look inside ourselves and identify what we are passionate about, what we are good at, what’s good for the community, and what we feel makes our lives worthwhile. In short, how we can best make a difference in life and enjoy the process.

— Reduce stress. Americans live in societies that put us under constant pressure. Stress produces a hormone called cortisol that leads to chronic inflammation, which, in turn, leads to disease. It is imperative that we find a way to introduce stress-relieving rituals into our daily routine. Those who live in the Blue Zones incorporate afternoon naps, remembrance of departed loved ones, or meditative yoga. Carving out time to take a brief walk, converse with a friend, listen to calming music, or read from a book can be enough of a break to lower our cortisol levels.

— The 80% rule. Doctors and nutritionists encourage following this rule as it pertains to diet. Try and stop eating before you feel full — roughly when you have reached 80% of your capacity. This small adjustment is a proven way to increase your lifespan. In order to accomplish this, eat slowly and more mindfully away from your desk, computer and television. Chew your food at least 20 times to allow your brain to be mindful of what and how much you are eating. Also, try eating smaller amounts in the evening.

— Try a plant-based diet. Nutritionists say that this change is an effective way to prevent a variety of chronic conditions, such as cardiovascular disease. Ten years can be added to your life expectancy by eating a diet rich in whole grains, beans, nuts, fresh fruits and vegetables. Blue Zone populations eat meat only five times a month.

— Drink wine — in moderation. Once again, this practice has worked well for the Blue Zoners who drink no more than a couple of glasses of red wine each day. In fact, they have proven to live longer than those who have completely eliminated all alcohol from their diets.

— Belong to a community. Those who belong to a religious community, of any denomination or type, and who regularly join ceremonies can live four to 14 years longer than those who do not belong to any community at all. The community does not have to be a religious one; playing a team sport or joining a club will have the same effect. It’s the feeling of belonging and being part of a group that counts. I joined a book club well over 10 years ago that meets monthly, which helped reduce my work-induced stress immensely just by giving me something else to think about. Since retirement, I have joined a weekly study group that serves to keep my mind working.

— Prioritize family. Blue Zone dwellers hold on to their loved ones — literally. It is common in these areas for elderly parents to live close by, or even at home with their children, so that children grow up with both parents and grandparents. In these situations, children get sick less often, and couples tend to stay faithful for life — which, in itself, can add at least three years on to life. While most of us do not have parents living with us, traditions involving regular family gatherings are both important and more easily accomplished.

— Cultivate friendships. Friendships are like plants in that they need to be tended and cultivated. Make sure you see friends in person, and don’t rely on social media interaction as it doesn’t offer the same health benefits. Blue Zoners living in Okinawa, for example, have formed “moais” — groups of five to eight members who promise to stay lifelong friends and support each other throughout their lifetime.

The incorporation of these Blue Zone lifestyle characteristics will prove to be a challenge in our over-scheduled, fast-paced Western lifestyles. We need to ask ourselves if the addition of several years onto our lives will be worth the extra effort. I think most of us will answer in the affirmative.

Start small. Pick one or two of the nine that will be easiest for you to accomplish. Once you have mastered those, move on to two more, then two more. Before long, you will be soaring within the galaxy of good health … and greater longevity will be your reward.

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NURSING HOMES/SENIOR LIVING FACILITIES

Freeman Nursing and Rehabilitation Community

Kingsford

906-774-1530

They welcome anyone who would like to entertain residents. Volunteers are also needed to help with crafts and other activities.

Sunday: Church on TV/resident self-activities, 10 a.m.; strong tower church, 1 p.m.

Monday: Breakfast fun, 7:45 a.m.; resident choice, 10 a.m.; trivia, 11:45 a.m.; card club, 1:30 p.m.

Tuesday: Breakfast fun, 7:45 a.m.; room visits, 11 a.m.; music — YouTube, 11:45 a.m.; bingo, 2 p.m.

Wednesday: Breakfast fun, 7:45 a.m.; trivia, 11:45 a.m.; Andy/ladies club bringing cupcakes, 2 p.m.

Thursday: Breakfast fun, 7:45 a.m.; pool noodle hockey, 10 a.m.; crafts, 1:30 p.m.

Friday: Morning perks, 10 a.m.; gardening club, 10:30 a.m.; trivia, 11:45 a.m.; bingo, 2 p.m.

Saturday: Resident choice — have fun with the weekend packet

Iron County Medical Care Facility

Crystal Falls

906-874-1501

Sunday: Room visits, 8:30 a.m.; Pictionary, 9:30 a.m.; chair exercise, 10:45 a.m.; afternoon matinee with popcorn, 1:30 p.m.

Monday: Cooking, 9:30 a.m.; DT luncheon, 11:30 a.m.; room visits, 1 p.m.; bingo, 2 p.m.; Sunshine Club, 2:30 p.m.; trivia teasers, 6 p.m.

Tuesday: Catholic Mass, 10 a.m.; book club, 10 a.m.; travel film, 1:30 p.m.; name that word, 2 p.m.; classic movie, 6 p.m.

Wednesday: Coffee social/travel club, 9:30 a.m.; exercise, 10:45 a.m.; monthly birthday party with Jan and Gino, 2 p.m.; night bingo, 6 p.m.

Thursday: Puzzler, 9:30 a.m.; bowling, 10 a.m.; Bible study, 1 p.m.; wildlife film, 1:30 p.m.; happy hour with music, 2 p.m.

Friday: Crafts, 9:30 a.m.; exercise, 10:45 a.m.; room visits/mystery ride, 1 p.m.; faces and places, 2 p.m.; comedy movie, 6 p.m.

Saturday: ICMCF word search/spelling bball, 9:30 a.m.; geri-gym, 10:45 a.m.; social hour, 2 p.m.; romance movie, 6 p.m.

Optalis Healthcare

Kingsford

906-774-4805

Sunday: File and style, 9:30 a.m.; room visits, 11 a.m.; hangman, 1 p.m.

Monday: Wet your whistle, 9 a.m.; exercise, 9:30 a.m.; room visits, 11 a.m.; bingo, 2 p.m.

Tuesday: Wet your whistle, 9 a.m.; resident council, 10 a.m.; room visits, 11 a.m.; strawberry shortcake, 1:30 p.m.

Wednesday: Immaculate Conception Catholic Church, 10 a.m.; room visits, 11 a.m.; toss and talk, 1:30 p.m.

Thursday: Wet your whistle, 9 a.m.; chair yoga, 9:30 a.m.; room visits, 11 a.m.; “Jeopardy,” 1:30 p.m.

Friday: Chips and chatter, 9 a.m.; reminiscing, 9:30 a.m.; room visits, 11 a.m.; bingo, 2 p.m.

Saturday: Devotional, 9:30 a.m.; room visits, 11 a.m.; memorial crafts, 1 p.m.

Maryhill Manor Nursing Home

Niagara, Wis.

715-51-3172

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

Sunday: Coffee and casual talk, 10 a.m.; delivery of communion, 12:30 p.m.; bingo, 2 p.m.; church service, 2:30 p.m.; Chaplet of Divine Mercy, 3 p.m.

Monday: Rosary/communion service, 9 a.m.; pamper and polish, 10 a.m.; afternoon ride, 12:30 p.m.; bee hive show and tell, 2 p.m.

Tuesday: Rosary/communion service, 9 a.m.; penny ante, 10 a.m.; bowling, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Wednesday: Rosary/communion service, 9 a.m.; uno, 10 a.m.; jokereno, 2 p.m.; evening prayer, 3:30 p.m.

Thursday: Rosary, 9 a.m.; Catholic Mass, 9:30 a.m.; “You be the Judge,” 10 a.m.; courtyard social, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Friday: Spelling bee, 10 a.m.; C & R happy hour with Jim on the piano, 2 p.m.

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

Northshore Healthcare

Florence, Wis.

715-528-4833

Sunday: Independent activities

Monday: What’s on the tray, 10 a.m.; bowling, 2 p.m.

Tuesday: Tell a joke, 10 a.m.; manicure, 2 p.m.

Wednesday: Exercise — chair dance, 10 a.m.; bingo, 2 p.m.

Thursday: Pastor Jason/Bible study, 10 a.m.; live music with Jan and Geno, 2 p.m.

Friday: Catholic communion, 10 a.m.; movie, 2 p.m.

Saturday: Independent activities.

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 and coffee, 11 a.m.; church services, 1:30 p.m.; coloring pages; daily chronicles

Monday: Morning visits and reality orientation; open room, 9:30 a.m.; Queen Victoria trivia, 11 a.m.; Jerry Beauchamp, 2 p.m.; Queen Victoria fans, 4 p.m.; Queen Victoria activity packet, daily chronicles

Tuesday: Morning visits and reality orientation; open room, 9:30 a.m.; pondering prompts, 11 a.m.; bingo, 2 p.m.; alphabet minutes, 4 p.m.; daily chronicles

Wednesday: Morning visits and reality orientation; open room, 9:30 a.m.; cranium crunch, 11 a.m.; crafty Wednesday — squirrel ledge decor, 2 p.m.; bunco, 4 p.m.; daily chronicles

Thursday: Morning visits and reality orientation; open room, 9:30 a.m.; cooking with activities, 11 a.m.; bingo, 2 p.m.; table talk, 4 p.m.; daily chronicles

Friday: Morning visits and reality orientation; open room, 9:30 a.m.; table talk, 11 a.m.; happy hour, 2 p.m.; off to the races, 4 p.m.; Yahtzee, 6 p.m.

Saturday: Morning visits and reality orientation; noodle ball, 10 a.m.; trivia, 11:15 a.m.; bingo, 2 p.m.; daily chronicles; activity packets

SENIOR CENTERS

Alpha-Mastodon Center

906-875-3315

The center at 415 Main St. is open four days a week, serving soup and sandwich meal from noon to 1 p.m. Thursdays, fish fries from 4 to 7 p.m. Fridays, pizzas from 4 to 7 p.m. Saturdays and dinner from 2 to 3 p.m. Sundays.

Amasa Center

906-822-7284

Menu for the week —

Tuesday: Sack lunch — Italian beef sandwich, coleslaw, baked potato chips.

Wednesday: Sack lunch — chicken salad on a bun, hard-boiled egg, granola parfait, string cheese.

Thursday: Lasagna, green beans, garlic French bread.

Breen Center

Kingsford

906-774-5110

Open for dine-in eating Monday through Thursday, serving at noon. Friday and night meals are on hold indefinitely. Carryout meals are available. Soup and salad bar are also available.

Menu for the week —

Monday: Pasty, coleslaw, corn, spiced pears.

Tuesday: Chicken teriyaki bowl, low-fat cottage cheese.

Wednesday: Beef and cabbage bake, carrots, garlic cheese biscuit, pudding.

Thursday: Biscuits and sausage gravy, oven-roasted potatoes, baked apples.

Note: All meals served with a choice of skim milk or juice and fruit.

Crystal Falls Center

Head Cook: Elizabeth Peryam

Assistant Cooks: Debbie Bigalski and Shannon Stapleton

906-875-6709

The center is now open on Mondays and is serving meals for dine-in or takeout — call the center by 1 p.m. to make reservations or to place an order. All food is 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. A volunteer will deliver meals to homebound citizens only.

Menu for the week —

Monday: Chicken parmesan, garlic bread.

Tuesday: Pork chop suey, rice, chow mein noodles.

Wednesday: Cheeseburgers, oven-browned potatoes.

Home-delivered meals (prepared by DICSA – independent from above menu) —

Monday: Cheese omelet, sausage, hash browns, spiced pears, bread with butter.

Tuesday: Pineapple pork fried rice, Oriental vegetables, whole wheat bun.

Wednesday: Honey mustard chicken, potatoes, green beans, biscuit, apple crisp.

Thursday: Liver and onions, roasted garlic potatoes, garlic and cheese biscuit, asparagus.

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 —

Monday: Cheese omelet, sausage, hash browns, spiced pears, bread with butter.

Tuesday: Pineapple pork fried rice, Oriental vegetables, whole wheat bun.

Wednesday: Honey mustard chicken, potatoes, green beans, biscuit, apple crisp.

Thursday: Liver and onions, roasted garlic potatoes, garlic and cheese biscuit, asparagus.

Friday: California Cobb salad, ham and cheese slider, avocado, apple crumble.

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:

Monday: Les Artistes art club, noon to 4 p.m.; woodcarvers, starting at 9 a.m.

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 cent with 10 games played

Thursday: Spinning Spools quilting, 9 a.m. to 2 p.m.

Friday: Cards — Smear, noon to 4 p.m.

Felch Center

906-246-3559

Open for dine-in eating — call for serving times. Carryout meals also available. Menu for the week —

Monday: Sweet and sour pork, white rice, Oriental vegetables, egg roll, fortune cookies.

Tuesday: Beef stroganoff, cauliflower, whole wheat dinner roll.

Wednesday: Blackened haddock with summer vegetables, baked fries, garlic cheese biscuit, fruit cobbler.

Note: All meals served with skim milk or juice.

Home-delivered meals —

Monday: Cheese omelet, sausage, hash browns, spiced pears, bread with butter.

Tuesday: Pineapple pork fried rice, Oriental vegetables, whole wheat bun.

Wednesday: Honey mustard chicken, potatoes, green beans, biscuit, apple crisp.

Aging and Disability Resource Center

Florence County, Wis.

715-528-4890

Director: Tiffany White

Menu for the week —

Monday: Chicken Alfredo over noodles, broccoli, corn, fruit.

Tuesday: Swedish meatballs, mashed potatoes, roasted squash, fruit.

Wednesday: Egg roll casserole, rice, copper pennies, fruit, pudding.

Thursday: Meatloaf, baked potato, bean medley, fruit.

Friday: Taco casserole, coleslaw, fruit, Mexican brownies.

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

Fence Center/Town Hall

715-336-2980

RSVP for meal at 855-528-2372

Same as ADRC menu, served at noon on Wednesday only.

Florence Community Center/Town Hall

RSVP for meal at 715-528-4261

Open Monday through Thursday serving at 11:30 a.m.

Reservations for a meal onsite need to be made 48 hours in advance by calling the above number.

Tipler Town Hall

RSVP for meals at 715-674-2320

Same as ADRC menu, served at noon on second Thursday only.

Hillcrest Senior Dining Center, Aurora

RSVP for meals at 715-589-4491

Same as ADRC menu, served at 11:30 a.m. Monday through Friday.

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: Citrus chicken over rice, Capri mixed vegetables, pineapple.

Tuesday: Meatloaf, boiled potatoes, California blend vegetables, whole wheat bread, fruit ambrosia.

Wednesday: Country-fried steak, mashed potatoes, vegetable, whole wheat bread, fruit cocktail.

Thursday: Chef salad (tomatoes, hard-boiled eggs, cubes of meat, cheese), grape dessert, muffin.

Friday: Cheese stuffed shells with red sauce, winter blend vegetables, breadstick, mixed fruit.

Iron River Center

906-265-6134

Dine-in meal served at 11 a.m. Salad bar is available. No night meals at this time. Carryout meals also available. Menu for the week —

Monday: Chicken stir fry with vegetables, rice, egg roll, fortune cookie, pudding.

Tuesday: Deluxe chef salad, cottage cheese, ham and cheese slider, pineapple.

Wednesday: Unstuffed pepper bowl, peas, whole wheat bread.

Thursday: Mushroom Swiss burger, oven-baked fries, baked macaroni and cheese.

All meals are served with choice of skim milk or juice and fruit.

Niagara Senior Center/Cafe

715-251-1603

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 60 and younger. Bingo played on most Wednesdays. Transportation is available.

Tuesday: Sliced ham, scalloped potatoes, green beans, dinner roll, blueberry cobbler.

Wednesday: Pork roast, sweet potatoes, butter beans, wheat bread, pineapple.

Thursday: Meatloaf, mashed potatoes, broccoli, wheat bread, raspberry sauce.

The center will have bingo on Tuesdays and Wednesdays this month.

Norway Center

Director: Joyce Olesky

Head Cook:  Brian Gutkowski. 

906-563-8716

Dine-in eating begins at 11:15 a.m. Salad bar available from 10:30 to 11 a.m. Takeout meals available for pick-up from 11 to 11:30 a.m. Let staff know if planning to dine in or pick up. Menu for the week —

Monday: Cheese ravioli, garlic bread, vegetables.

Tuesday: Polish sausage, red potatoes, vegetables.

Wednesday – Finnish pancake, sausage, hash browns, strawberries.

Thursday: Liver or burger and onions, mashed potatoes with gravy, vegetable.

All meals include milk, juice, fruit, bread and dessert.

Center activity schedule:

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

Monday through Thursday — Card game 101, 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 available. Salad bar opens at 11 a.m. and meal is served at 11:30 a.m. Carryout meals also available. Menu for the week —

Tuesday: Taco salad, fiesta corn salad, tortilla chips.

Wednesday: Cheesy tuna casserole, steamed carrots, croissant.

Thursday: Oven-fried chicken, mashed potatoes with gravy, Brussel sprouts, biscuit.

All meals served with an option of milk, juice or no beverage.

Home-delivered meals —

Monday: Cheese omelet, sausage, hash browns, spiced pears, bread with butter.

Tuesday: Pineapple pork fried rice, Oriental vegetables, whole wheat bun.

Wednesday: Honey mustard chicken, potatoes, green beans, biscuit, apple crisp.