Successful Aging 10-Minute Topics - PowerPoint Presentation

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Successful Aging 10-Minute Topics

10 Minute topics are quick, easy to understand discussion topics to continue education and support Successful Aging.

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​Please note that some of the topics are sensitive subject matter. Participation in discussion should be voluntary to ensure privacy and comfort of all participants. ​

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Successful Aging Basics #1 “What does successful aging mean? It means three things: First, being actively engaged with life. Second, keeping the brain and body functioning at high levels, and third, having a low risk of disease and disability related to disease. Today let’s talk about the first – being actively engaged with life – and we will focus on the other areas in the coming days.

Continued engagement with life means to have a network of friends as well as having meaning and purpose in your life. As people age, friends can be lost. Yet being a part of a social network of friends and family is one of the best predictors of a long life. Once older adults retire, they can easily lose their sense of meaning and purpose in life. So it is easy to see that these areas need attention throughout life, but especially for older adults. __________________________________________________

Discussion Questions:Has the number of friends in your life increased or decreased? Would you say that older adults in your life have more or less friends in their lives now?What would you say is your meaning and purpose in life? What do you think it might be when you are older?Have you ever asked an older adult about their purpose in life now that they’ve reached older adulthood?

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Successful Aging Basics #2We have talked about successful aging and what that means. So far, we focused on the first area- being actively engaged with life. Today we will cover the second – keeping the brain and body functioning at high levels.

Older people, like younger people, want to be as independent as they can be. They do not want to depend on another person for daily needs like taking care of oneself. People stay independent by keeping the body and brain functioning at the highest possible levels. And the good news is that much functional loss can be prevented and many functional losses can be regained. __________________________________________________Discussion Questions:

How might we support older adults in preventing functional losses (both brain and body)How might we help older adults regain function?What steps do you take to keep your brain and body functioning well?What would you like to improve in this area?

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Successful Aging Basics #3We’ve been talking about successful aging and its meaning. We have discussed the first two areas so far: being actively engaged with life and keeping the brain and body functioning at high levels. Today we will talk about the third and final area: having a low risk of disease and disease-related disability.

Avoiding disease and disability is a good goal! There are many things we can do that are within our control that can help us avoid disease and disability. The body gives us warning signs that we can be aware of. These include increases in blood pressure, abdominal fat and blood sugar, and loss of bone density and muscle mass. Some of these warning signs are invisible though, so it is important to see your doctor. And remember that these warning signs can be reversed.Can you age successfully if you already have disease or disability? Yes! Aging successfully means managing this as best you can and knowing that you can still live a good, productive life. Just think about Stephen Hawking, who is the greatest living physicist, yet severely disabled by Lou Gehrig’s disease. His body is in a wheelchair but his mind, as he says, “is free to explore the limits of the universe.”

________________________________________________Discussion Questions:Do you know people who have taken their health very seriously and done all they can to reduce their risk of disease and disability? Do you know people who have not?How might you encourage someone to be aware of the warning signs?How might you encourage someone to age successfully even though they are living with disease and/or disability?

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Successful Aging Basics #4As a group we have talked about successful aging and how it is defined – being actively engaged with life, keeping the brain and body functioning at high levels and having a low risk of disease and disability. Research shows that people who work toward these 3 areas live healthier lives and, rather than slowly declining over a long period of time, they have very short times of sickness at the end of their life. They live long and die short.

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Can you think of someone who takes part in all three areas? -What does their lifestyle look like? What about for you? What area are you strongest in? What category can you improve on? How can we promote these three areas in our organization? Among our friends and family?

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Successful Aging Basics #5The successful aging curve shows “usual aging” (the solid line) and successful aging (the dotted line). Because of stereotypes and common beliefs, many people have accepted the fact that they would slowly decline when they got older. But research shows that it’s possible to maintain your health and function as you age, even late in life!

________________________________________________Discussion Questions:What are you currently doing to stay on the high road to aging?

What could you improve on now that would prevent the decline of the “usual aging” curve?How can we support others in taking the successful aging path?

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Dr. Roger’s Ten Tips, Tip #1In his book, Live Long Die Short, Dr. Roger Landry offers ten tips for successful aging. What does successful aging mean? It means three things: First, being actively engaged with life. Second, keeping the brain and body functioning at high levels, and third, having a low risk of disease and disability related to disease. Today, we will begin with tip #1, use it or lose it. We should aim to grow, whether physically, socially, or intellectually. Why? Because growth is good. It means we are more likely to age in a healthy way.

__________________________________________________Discussion Questions:In what ways have you grown in the past few months?

What ways does our organization provide ways to grow?In what ways would you like to grow in the future?

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Dr. Roger’s Ten Tips, Tip #2In his book, Live Long Die Short, Dr. Roger Landry offers ten tips for successful aging. Today we will cover tip #2, keep moving. New research tells us that sitting too much puts our health at risk – in fact as much as smoking. Standing desks and walking meetings are good ways to move more during the day, and there are lots of devices that track the number of steps taken in a day.

_________________________________________________Discussion Questions:How much do you move during your day?

How might you move more?In what ways do we encourage our organization to move?

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Dr. Roger’s Ten Tips, Tip #3In his book, Live Long Die Short, Dr. Roger Landry offers ten tips for successful aging. Today we will cover tip #3, challenge your brain. Learning new things can lower the risk of dementia. Learning a new language, skill or hobby are good examples of challenging your brain.

_________________________________________________Discussion Questions:What is one way that you have challenged your brain lately?

What is something you would like to learn?In what ways does our organization encourage others to learn new things?

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Dr. Roger’s Ten Tips, Tip #4In his book, Live Long Die Short, Dr. Roger Landry offers ten tips for successful aging. Today we will cover tip #4, stay connected. Isolation means to be separated from others. Being isolated is not healthy. Isolation raises our risk for many chronic diseases. Loneliness hurts. To age in a healthy way, we must stay connected with others and meet new people.

_________________________________________________Discussion Questions:How do you stay connected with friends?

How have you made new friends?In what ways does our organization encourage others to be social?

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Dr. Roger’s Ten Tips, Tip #5In his book, Live Long Die Short, Dr. Roger Landry offers ten tips for successful aging. Today we will cover tip #5, lower your risks. This means knowing what you might be at risk for and doing what you can to live a healthy life._________________________________________________

Discussion Questions:In what ways do you live a healthy life?

What would you like to do to become more healthy?In what ways does our organization support others to live a healthy life?

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Dr. Roger’s Ten Tips, Tip #6In his book, Live Long Die Short, Dr. Roger Landry offers ten tips for successful aging. Today we will cover tip #6: never act your age. Have you ever heard someone say, “at my age, I shouldn’t….?” And did you ever wonder who makes those rules? To age successfully, a person should not believe such stereotypes. Never let age hold you back. When we expect too little of ourselves, we do not achieve our full potential. _________________________________________________

Discussion Questions:Have you ever been told to “act your age?” (If so, congratulations)

Is there something you would like to do, but you feel you are “too old” to do it?Have you ever heard someone say, “ At my age, I shouldn’t…..?” How did you respond? How might you respond?

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Dr. Roger’s Ten Tips, Tip #7In his book, Live Long Die Short, Dr. Roger Landry offers ten tips for successful aging. Today we will cover tip #7, wherever you are…. BE there. This means that we should be fully present in each moment. Thinking about the past or worrying about the future can be stressful, and means that we are not fully present in the moment. Take a deep breath and enjoy this moment in time.

_________________________________________________Discussion Questions:What healthy ways do you lower stress?

What advice would you give to help others to focus in the present moment?In what ways does our organization offer the chance to de-stress?

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Dr. Roger’s Ten Tips, Tip #8In his book, Live Long Die Short, Dr. Roger Landry offers ten tips for successful aging. Today we will cover tip #8, find your purpose. We age in a healthy way when we have found our purpose in life. Those who have meaning and purpose live longer and better._________________________________________________

Discussion Questions:What is your purpose in life?

What tips would you give to someone trying to find their purpose?In what ways do we help those in our organization find their purpose in life?

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Dr. Roger’s Ten Tips, Tip #9In his book, Live Long Die Short, Dr. Roger Landry offers ten tips for successful aging. Today we will cover tip #9, have children in your life. If we want to age in a healthy way, we should have contact with different generations, especially children. _________________________________________________

Discussion Questions:Do you have children in your life? When you have contact with children, how do you feel?

How have you noticed older adults reaction when they are with children?

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Dr. Roger’s Ten Tips, Tip #10In his book, Live Long Die Short, Dr. Roger Landry offers ten tips for successful aging. Today we will cover tip #10, laugh. A positive attitude helps us live longer and healthier. Getting involved in a Complaint Free World campaign, or performing Random Acts of Kindness are great ways to stay positive.

_________________________________________________Discussion Questions:Who is the most positive person you know?

How have you been positive in a tough situation?In what ways would you like to be more positive?

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Dr. Roger’s Ten Tips SummarizedBelow is a recap of Dr. Roger Landry’s Ten Tips for Successful Aging from his book Live Long Die Short. We’ve discussed each tip in the previous weeks. Use It Or Lose It – whether physical, intellectual, or social skillsKeep Moving – new research tells us sitting is the new smoking

Challenge Your Brain – learning new things can reduce likelihood of dementiaStay Connected – isolation increases risk of multiple chronic diseasesLower Your Risks – includes determining what those risks areNever Act Your Age – low expectations are self fulfillingWherever You Are…Be There – much stress is self induced and preventable

Find Your Purpose – without purpose we witherHave Children In Your Life – intergenerational contact is essential to healthy agingLaugh – positive attitude is strongly associated with longer life_________________________________________________Discussion Questions:What tip stands out the most to you? Why?Which tip does our organization do well with?With which tip could our organization do better? What ideas do you have?

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Perceptions of Aging, #1 Believing that aging is a positive experience can help us to age in a better way. One study* showed that those who view aging more positively lived longer than those who viewed it negatively.

________________________________________________Discussion Questions:How many more years do you think the positive group lived? (Allow some time for guesses, then give the answer: 7.5 years)

Many people think that aging is all about disease and decline. What do you think?What would you say to someone who is very negative about aging? *B.R. Levy, M. D. Slade, S. V. Kasl, and S. R. Kunkel, “Longevity increased by positive self-perception of aging.” Journal of Personality and Social Psychology 83, 2 (2002), pp. 261-70

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Perceptions of Aging, #2 During our life, we come across many positive and negative stereotypes of older adults and the aging process. A stereotype is a belief, but it could be right or wrong. Some stereotypes about aging are about common age-related changes, and these are true. But other stereotypes about aging are not true. If we believe these stereotypes, we will be part of a self-fulfilling prophecy and be less healthy as we age. What we believe can influence how we will age!

________________________________________________Discussion Questions:What are some true stereotypes about aging?

Name some stereotypes that are wrong.Name an older adult whose aging process you admire. *Self-Fulfilling Prophecy How Perceptions of Aging Affect Our Later Years By Jennifer L. Smith, PhD, Senior Research Manager Mather LifeWays Institute on Aging

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Perceptions of Aging, #3 One study* found that those who have positive views about aging age better than those who view aging negatively. In other words, if we think that aging is bad, we will, in fact, have a more negative aging experience versus those who view aging as a time of growth and possibility. This study found six ways in which those who view aging positively have better health outcomes. Earlier this week, we discussed the first: longevity. This means those who view aging positively actually live longer – 7.5 years longer! Today we will discuss the second, which is less illness. In a study** of 1,286 people (average age of 57 at baseline), those who felt that aging is a time of learning and growth reported less illnesses six years later. Others in the same study who felt that aging is a time of physical loss had more illness over six years.

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Do you know people who see aging mainly as a time of learning and growth?Do you know people who see aging mainly as a time of loss?How do you think about aging?How does our organization encourage positive views of aging?

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Perceptions of Aging, #4 How we think about aging can tell us how we will likely age. One study* found that those who have positive views about aging, age better than those who view aging negatively. This study found six ways in which those who view aging positively have better health outcomes. So far, we have discussed the first two, living longer and having less illness. Today we will discuss the third, functional health, and the fourth, brain health. Functional health includes the ability to do household chores and climb stairs. At the beginning of one study, none of the participants (age 65 to 70) reported any limitations. You won’t be surprised to learn that those with positive views of aging had better functional health. However, older adults with more negative views of aging had more limitations in activities of daily living such as feeding, bathing, shopping and managing finances - just three years later.

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In what ways does our organization support maintaining functional health?In what ways might we be limiting others functional health? (facilitator, this question attempts to prompt the team members to mention ways that we might over assist – do for others that which they can do for themselves. In doing so, we facilitate decline.)

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Perceptions of Aging, #5 How we think about aging can tell us how we will likely age. One study* found that those who have positive views about aging, age better than those who view aging negatively. This study found six ways in which those who view aging positively have better health outcomes. So far, we have discussed the first two, living longer and having less illness. And how about brain health? Compared to people with more positive views of aging, people who had more negative age stereotypes had greater signs of risk factors for Alzheimer’s Disease when their brains were examined decades later.

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In what ways do we support others in keeping their brains healthy?Have you ever heard the term “senior moment?” Have you ever used that term?In what ways do you keep learning? What would you like to learn?

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Summary of Perceptions of Aging In the past six weeks, we have been discussing how we think about aging and how our thoughts can shape how we will age. We have discussed the six ways in which those who view aging positively have better health outcomes. They include living longer, having less illness, better functional health, brain health, psychological well-being and healthy behaviors. _______________________________________________

Discussion Questions:Which of these stands out the most to you? Why?

Have your views about aging changed due to this information?What might you say to someone (a friend, family member, team member or resident) who has negative views about aging?*Self-Fulfilling Prophecy How Perceptions of Aging Affect Our Later Years By Jennifer L. Smith, PhD, Senior Research Manager Mather LifeWays Institute on Aging 

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Growth at Every Age, #1Successful aging is all about creating a place where everyone is growing and reaching their full potential. It’s a little like a University campus, where every single person is there to grow and learn and be the best they can be. There are many ways that we can grow that will help us age successfully, and we will discuss some of them this week. Today, let’s start with keeping our brains sharp, which is an important area of successful aging. Albert Einstein said, “I have no special talents. I am only passionately curious.” Learning cannot stop when we finish school. If we are life-long learners, we are more likely to live a long and healthy life. Brain experts agree on 5 ways to keep the brain sharp. First, physical activity. Getting the blood pumping is good for the brain. Second, mentally difficult tasks. We must learn new things. Third, stress control. Constant stress raises our risk for dementia. Find what helps you de-stress and make time for it. Fourth, unplugging. Don’t be a prisoner of your phone, texts or emails. Unplug and be socially connected the old-fashioned way. Finally, balanced nutrition. One study found that the risk of Alzheimer’s Disease is 80 percent greater for people living with obesity.*

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Discussion Questions:How do you keep your brain sharp?What would you like to learn?How do you unplug?In what ways might you like to focus more on brain health?

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Growth at Every Age, #2 This week we’re talking about growth at every age. Growing our physical function is an important part of aging successfully. The physical component of successful aging includes aerobic activity, strength, balance, flexibility, nutrition, sleep and taking part in preventative health screenings. Being active in these areas may help lower risk for heart disease, stroke, diabetes, cancer, osteoporosis, depression, falls and Alzheimer’s disease. Research proves that if we do not grow our physical function, we will decline.

_________________________________________________Discussion Questions:In what ways have you already focused on growing your physical function? How did you accomplish this?In what ways do you think you can improve your physical function?How does our organization support others in growing their physical function? How can we support them even more?

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Growth at Every Age, #3 Growth at every age includes growing friendships. Do you have close friends that you could call at 3 a.m. if you needed something? If not, it is time to grow your friendships. Think about who makes you feel better about yourself, who gives you energy. These are the right friends for you. If you would like to grow the number of friends in your life, consider using social networking to find friends who you have lost touch with or to make new friends. Do you enjoy hiking? Bicycling? Writing? Follow your passions to make new friends by joining a club or taking a class. You will be healthier for it!

_________________________________________________Discussion Questions:Has the number of friends in your life increased or decreased over the past few years?How might you make new friends, both at work and outside of work?In what ways might you support those in our organization in making new friendships?

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Growth at Every Age, #4 Mary lives in a skilled nursing community, and although she was crafty throughout her life, she had never picked up a paintbrush, until the community’s art instructor repeatedly invited Mary to try the painting class. Finally, Mary agreed, discovered a brand-new talent and passion, and has several art shows to date. Any time is a good time to grow skills and find new passions. _________________________________________________

Discussion Questions:What skill have you always wanted to learn?What is one interest or passion that you have?How might you bring your skills and interests to work to share with your organization?

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Having Fun in the Workplace, #1 Norman Cousins was a journalist, editor and world-peace activist. When he was told that he had a disease that would cripple him and that had no cure, he was shocked and angry. Then he decided to laugh. He had read in a 1956 book called The Stress of Life about how stress and negative emotions could cause negative chemical changes in the body. Norman Cousins wondered whether positive emotions could cause positive changes in the body. So he rented a move projector Marx brothers movies and episodes of Candid Camera. Right away he noticed that after just 10 minutes of laughing, his pain was better. He kept laughing. And he laughed his way into remission for 30 years, meaning his disease was no longer active. He passed away from heart disease, and his doctors could not explain how this happened.

_______________________________________________Discussion Questions:How often do you laugh at work? At home?

When was the last time you laughed so hard that you could barely catch your breath? How did you feel?How might we have more fun in our workplace and everyday lives?

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Having Fun in the Workplace, #2 As we age, gravity works on our faces and what we consider a “neutral face” is actually easily interpreted as angry or sad. Those who appear on television know this and maintain a face that feels like a slight smile in order to look neutral. Take a look in the mirror. Let your face lapse into your “default mode,” the face you make when you’re driving, for example. Now look back into the mirror without changing your expression. This is how the world sees you. Now smile. This is you thinking good thoughts. Now laugh. This is you without stress. Who would you like to be?

_______________________________________________Discussion Questions:Have you ever not approached someone because they had a sad or angry expression?

How might we make this work week more fun and filled with laughter?

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Having Fun in the Workplace, #3 Results from the Boston University-based New England Centenarian Study show that it is possible to laugh yourself to better health, better aging and even a longer life. Those who live to be a hundred or more seem to be able to handle stress better than others. These are people who have lived a long enough life to have lived through very difficult times, so they are realistic about life’s ups and downs. Yet, they believe they will meet whatever lies ahead with the time comes, so they do not worry about it now. Rather than worry through life, they laugh instead.

_______________________________________________Discussion Questions:Have you ever tried laughter yoga?

What do you remember being the most fun you’ve ever had at work?How often do you hear those in your organization laugh?

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Having Fun in the Workplace, #4 Researchers at Loma Linda University have been studying the effects of laughter for over 30 years. They have shown that laughter reduces stress hormones, which are known to decrease immune function. In other words, the more stressed we are, the more likely we are to get sick. These researchers have found that laughter strengthens the immune system, improve mood and increase relaxation. A stronger immune system helps to prevent cancer and infection, as well as many other threats to our good health.

_______________________________________________Discussion Questions:What activities have you been involved in that make you laugh?

What brings out the kid in you?

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Having Fun in the Workplace, #5 Research from Oxford shows that laughter is helpful for those who have pain. This is because laughter causes endorphins to be released, which give us pain relief and feelings of well-being. In his book, My Spiritual Journey, the Dalai Lama calls himself a professional laugher. Despite the many difficulties he has faced as a Tibetan leader in exile, he chooses to focus on the positive parts of life and laugh easily and often.

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In thinking about the past few days, what has made you laugh out loud?When was the last time you laughed until you cried?

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Gratitude, definedGratitude is riches. Complaint is poverty. –Doris DayLet us rise up and be thankful, for if we didn't learn a lot today, at least we learned a little, and if we didn't learn a little, at least we didn't get sick, and if we got sick, at least we didn't die; so, let us all be thankful. – BuddhaResearch shows gratitude plays a big role in a person’s sense of happiness. Gratitude is a feeling of thankfulness. But it goes beyond just a feeling. Gratitude in action means showing appreciation and returning kindness. Those who practice gratitude report higher levels of alertness, enthusiasm, determination, positivity, energy, and less depression and stress. _________________________________________________

Discussion Questions:What are some ways that you can show more gratitude others in your organization?What aspects of your life are lacking in gratitude?How can we incorporate more gratitude into our organization?

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Gratitude in Action, #1 Would you like to feel more positive, more alive? Would you like to sleep better, be more compassionate and kind, and have a stronger immune system? If there were a pill for that, would you want to take it? Well, no pill needed. All of these are within reach – they are the result of the simple acts of gratitude. This simply means being thankful and expressing it. How do we hone our ability to practice gratitude? At the end of the day, try making a mental (or actual) list of the things, people, situations or moments that you were grateful for. Be as specific as possible. The more you look, the more you see. Another idea is a gratitude jar. Throughout the year, write on small note paper what you are grateful for. At the end of the year, review everything in the jar.

_________________________________________________Discussion Questions:Name something or someone that you are grateful for today. When was the last time you wrote a thank you note? Received one?

How might we express gratitude to those in our organization more regularly?https://my.happify.com/hd/the-science-behind-gratitude/

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Gratitude in Action, #2 Research shows that we can have increased well-being and life satisfaction if we have an attitude of gratitude. Gratitude makes us nicer, more trusting, more social, and more appreciative. As a result, it helps us make more friends, deepen our existing relationships, and improve our marriage. _________________________________________________

Discussion Questions:When was the last time someone gave you a compliment?When was the last time you complimented another person? Can you identify an instance in the past week that you missed a potential opportunity to give a compliment?

https://my.happify.com/hd/the-science-behind-gratitude/

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Gratitude in Action, #3 Research shows that we can have increased well-being and life satisfaction if we have an attitude of gratitude. Gratitude makes us nicer, more trusting, more social, and more appreciative. As a result, it helps us make more friends, deepen our existing relationships, and improve our marriage. _________________________________________________

Discussion Questions:When was the last time someone gave you a compliment?When was the last time you complimented another person? Can you identify an instance in the past week that you missed a potential opportunity to give a compliment?

http://happierhuman.com/benefits-of-gratitude/

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Gratitude in Action, #4 One way to help others experience gratitude is through Random Acts of Kindness. Those who practice Random Acts of Kindness are called RAKtivists. According to the RAK website, “RAKtivists are everywhere. The student who stops to hold the door open for a teacher with her hands full? That person is a RAKtivist. The commuter who offers their bus seat to an older passenger? That person is a

RAKtivist too. The parking attendant who leaves a note on someone’s car, complimenting their parking skills? You guessed it: RAKtivist. Anyone who believes kindness can change the world, who reminds everyone around them how much love there is in the world, who inspires hope and generosity with their actions as much as their words—they’re a RAKtivist.” _________________________________________________

Discussion Questions:In what ways have you been a RAKtivist in the past?What Random Acts of Kindness have you received? What ideas to you have for increased RAKtivism in our organization? Optional: Watch this on the Science of KindnessVideo: https://www.randomactsofkindness.org/the-science-of-kindness

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Gratitude in Action, #5The past few days, we’ve talked a lot about gratitude and its many benefits for us and for others. We’ve talked about ways to be more alert to people, situations and things that we are grateful for, and we’ve also covered a few ways to show our gratitude. Here are a few more. _________________________________________________

Discussion Questions:In what ways have you been a RAKtivist in the past?What Random Acts of Kindness have you received? What ideas to you have for increased RAKtivism in our organization? Optional: Watch this on the Science of Kindness

Video: https://www.randomactsofkindness.org/the-science-of-kindness

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Stress and the Holidays, #1 The holidays can often be a time of stress for people, especially if they have experienced a loss or family issue during this time. Some people feel joyful and peaceful while others feel stress and burden. The Mayo Clinic suggests some ways to help manage holiday stress. One way is to recognize triggers that can cause stress. Triggers can include relationships, finances and physical demands. The goal is to try to be pro-active about these triggers by acknowledging your feelings, getting support, being realistic, keeping healthy habits, taking breaks and learning to say no. This week, we will be talking about stress, its impact on our body and mind, and some ideas to deal with stress during the holidays and every day of the year.

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What stresses you out during the holidays?What has worked for you when managing holiday stress? How can we support those in our organization who are experiencing holiday stress?

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Stress and the Holidays, #2 Stress may not seem like something that has a physical impact on our body, however it certainly does. Stress is both a physical and mental reaction. Stress is a natural reaction that humans are born with. Modern life gives us many things to stress about. If this stress gets out of control, it can cause other issues such as depression and heart disease. Finding the root cause of the stressor and coming up with coping methods are the best ways to manage stress.

_______________________________________________Discussion Questions:What stresses you out?

What helps you to deal with this stress? How can our organization help to support each other with managing stress?

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Stress and the Holidays, #3 A survey conducted by the American Psychological Association found that 75% of Americans are stressed to the max. These stress levels are very unhealthy and could put people at risk for chronic illnesses. The greatest source of stress was found to be money and financial problems. Stress concerning money can peak during certain times of the year such as the holiday season. Finance experts suggest planning ahead and setting a realistic budget to prevent money-related stress and financial strain down the road. It’s also suggested that people find other stress management techniques in addition to good financial planning and budgeting methods. Possible techniques include exercise, relaxation breathing and mindfulness activities.

_______________________________________________Discussion Questions:When do you think is the most financially stressful time of the year for most people?

What can you do to relieve or manage the anxiety during your most financially stressful time of the year?How can you learn more about techniques to cope with money stress?

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Stress and the Holidays, #4 Stress can not only indirectly cause a person to gain weight, but it can also prevent a person from losing it as well. When people are under high levels of stress, they may have the urge to eat unhealthy foods or “comfort foods”. This may be especially true during certain times of the year such as the holidays. In this way, stress can cause unwanted weight gain. Also, a person under high levels of stress may find it harder to lose weight. As stress levels elevate, the body releases a chemical called cortisol, which aids in fat storage in the body and makes it more difficult for a person to lose weight. So, a person under high levels of stress who is wanting to lose weight should consider adding stress management techniques to their weight management plan.

_______________________________________________Discussion Questions:How does stress affect your eating habits?

What are some ways you can combat comfort eating caused by stress?What are some ways or techniques you can use to effectively manage your stress?

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Stress and the Holidays, #5 Did you know that the food you eat can affect your mood and reduce levels of stress? We not only “feed” our mood on a physical level, but we also do so on a mental level. Research has found certain nutrients and minerals to be linked with improving one’s mood. When you eat fruits, starchy vegetables and whole grains throughout the day, you keep your body fueled and your blood sugar levels properly balanced. Combining carbohydrates and proteins enhances the availability of serotonin in your brain. Serotonin is a neurotransmitter said to have a calming effect and to play a role in sleep. Additionally, eating these healthy foods makes you feel good about yourself and the choices you make in your diet.

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How do the foods you eat on a daily basis affect the way you feel?How can you better “feed” your mood to reduce stress in your life?How can you support others looking to reduce stress by watching the food they eat?

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Joyful Living, #1Life is busy. We get caught up in problems and struggles. We burn the candle at both ends. How can we add a little joy to our busy and sometimes hectic, stressful lives? Here we will be discussing how to live more joyfully, and we’ll cover topics such as mindfulness, meditation, relaxation, gardening and nature. These are some ways to add joy to our lives, although there are many more. In her article, 10 Steps to Mastering the Art of Joyful Living, author Gail Brenner suggests how to add joy to life. Her 10 steps include: 1) Bring silence and stillness into your life; 2) Clean up (meaning clean the clutter); 3) Mind your own business – don’t try to control things that can’t be controlled; 4) Give to others what you feel you are lacking. In other words, if you feel you need more attention, love and understanding, start by giving those things to another person. 5) Use your senses. Take time to see, hear, taste, touch and smell. 6) Recognize what is working instead of focusing on problems. 7) Live in forgiveness; 8) Learn from life experiences; 9) Be pleasant; and 10) Move in the direction of joy. “Every moment offers a choice. Take a look at your life, and it will show you what you value. Are you choosing stress, conflict, and unhappiness?” Or are you choosing to live joyfully?

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Discussion Questions:Which of these 10 tips stands out to you the most? Why?What steps would you like to take to add joy to your life? http://gailbrenner.com/2011/06/10-steps-to-mastering-the-art-of-joyful-living/

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Joyful Living, #2Life is hectic and often moves at a very fast pace. Mindfulness is about slowing down. It means becoming keenly aware of one’s surroundings and senses. Being mindful means being aware but without judgment. It’s about being present in the moment. Practicing mindfulness has health benefits as well. It has been linked to better brain health and stronger immune systems. A simple exercise in mindfulness that can be done anywhere, anytime is mindful breathing. This exercise can be done standing up or sitting down. All you have to do is be still and focus on your breath for just one minute.

1) Start by breathing in and out slowly. One cycle should last for about 6 seconds. Breathe in through your nose and out through your mouth, letting your breath flow easily in and out of your body.2) Let go of your thoughts for a minute. Let go of things you have to do later today or projects that need your attention. Simply let yourself be still for one minute.3) Purposefully watch your breath, focusing your senses on its pathway as it enters your body and fills you with life, and then watch it work its way up and out of your mouth as its energy dissipates into the world.4) If you are someone who thought they’d never be able to meditate, guess what? You are half way there already! If you enjoyed one minute of this mind-calming exercise, why not try two or three?

_______________________________________________________Discussion Questions:• What did you notice while participating in the mindfulness exercise?• How could you incorporate mindfulness into your daily routine?https://www.pocketmindfulness.com/6-mindfulness-exercises-you-can-try-today/

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Joyful Living, #3Meditation is the practice of focusing on a single point of reference. It can involve focusing on the breath, or on a word or phrase. In other words, meditation means turning your attention away from distracting thoughts and focusing on the present moment. Meditating is very simple and can be very brief – such as taking one deep breath – or longer. Meditation has been proven effective in supporting both healthy people who have normal levels of stress and people who have anxiety, depression, insomnia, cancer, and chronic pain.

The benefits of meditation include improved attention and focus, better sleep, increased energy levels, lowered blood pressure, pain management, and stress relief. Schools are recognizing the benefits of meditation and many are replacing detention with meditation with great success, including improved behavior and attendance. _______________________________________________________Discussion Questions:• Have you ever tried meditation? If so, would you share your experience?

• How might you find time during your day to set aside for relaxation, meditation or reflection?• How can you share what you have learned about meditation with others?

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Joyful Living, #4Life can be so busy that we don’t make time to relax. Relaxation benefits your health by lowering blood pressure, reducing muscle tension and pain, increasing blood flow to muscles, and managing stress. There are many healthy ways to relax. Some people find relaxation with pets or other animals, while others find it in music or dance. Many people find relaxation in art, whether through crafting, painting, knitting, performance arts and many others. _______________________________________________________

Discussion Questions:• In what healthy ways do you find relaxation? • Have you ever done something that makes the time pass very quickly?•What are some ways you’ve relaxed in the past? Is there something you used to do that you would like to do again?

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Joyful Living, #5Research shows that compared those who do not garden, gardeners are more satisfied with life, have more energy and rate themselves as healthier. In addition, gardeners eat more fruits and vegetables, are more physically active and live healthier lifestyles. _______________________________________________________Discussion Questions:

• Did you know that experts recommend eating 5 servings of fruits and vegetables each day? How many servings to you normally eat? How might you increase your intake?• Do you have any gardening experience? If so, how might you bring that experience to work with you?• April is National Garden Month, and gardening is a healthy pastime, whether a terrarium, a flower pot or a vegetable garden. How might you encourage others in your life, from children to older adults, to learn more about gardening?

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Joyful Living, #6Architect and philosopher Frank Lloyd Wright once said, "Study nature, love nature, stay close to nature. It will never fail you." Take a walk, climb a mountain, or simply sit quietly outside. Doing these things benefits both the mind and the body. Spending time in nature provides an opportunity for you to clear your mind and get active. Being connected with nature has been linked to improving one’s ability to heal after surgery and reduced anxiety. It has also been shown to help reduce stress.

_______________________________________________________Discussion Questions:• Discuss the quote above. • What sort of activities do you enjoy that connect you with nature?

• How do you feel when you are in nature?• What opportunities do we offer individuals in our organization to spend time in nature? What else might we think about doing?

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NutritionNutrition. An important part of successful aging is lowering our risk for disease. And an important way to do this is to eat healthy foods. What we eat can be either the best medicine or a slow poison, so making good choices at work and at home is crucial for our health. The U.S. Department of Agriculture recommends that our diet consist of fruits and vegetables, protein and grains – in certain proportions. The “My Plate” recommendation www.choosemyplate.gov, suggests that half of our plate is vegetables and fruits, 20% protein and 30% grains. It also recommends reducing sodium (salt) and sugar intake. (Note, there is a separate My Plate recommendation for older adults.)

_______________________________________________Discussion Questions:

What does your usual plate look like in terms of fruits, vegetables, protein and grains?How much added sugar (not naturally occurring) do you think you eat or drink in a day? How might you lower your added-sugar and salt intake?

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Nutrition & AgingNutrition and aging. Eating healthy foods is important at any age, and for older people it is even more important. Studies show that older adults’ metabolism slows down by as much as 30%. Older people need less food as they age, so they must be sure they eat healthy foods that have vitamins and nutrients.

Older people can lose their sense of thirst, so drinking enough water is important. Unless their doctor tells them otherwise, older adults should drink six glasses of water during the day whether they feel thirsty or not. No matter our age, a well-rounded diet gives us more energy, makes us feel better, prevents many diseases and improves our overall quality of life. _______________________________________________

Discussion Questions:What kinds of foods do you eat? Do you think you eat healthy foods?What are some changes you could include in your diet to make it more healthy?What healthy choices are offered here at our organization? How could healthy choices be more appealing and available?

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FiberYou may have heard that you should eat more fiber, but does anyone know why fiber is important? Not only does fiber help our digestion, it can also help prevent diabetes and heart disease, helps us maintain a healthy weight and lowers cholesterol. What are some good sources of fiber? Grains and whole-grains, fruits, vegetables, beans, peas, nuts and seeds are all great sources of fiber. Be careful though, canned foods, pulp free juice and white pasta and breads are lower in fiber.

Facilitator note: Offer a high fiber snack for people to try during this topic. _______________________________________________Discussion Questions:

How do you make sure that you have enough fiber in your diet?What is your favorite fiber-rich food to eat?What options do we offer in our organization that are high in fiber?

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Multigrain vs. Whole Grain Does anyone know the difference between multigrain and whole grain? Sometimes, all the labels we see on food can be very confusing. Is something labeled as multigrain better for us than whole grain? Does it matter? Multigrain and whole grain are not the same. Whole grain means that the entire grain and all of its parts are included in the food; multigrain means that there are a variety of different grains included in the food. Multigrain does not mean that the whole grain is included. Whole grain is your healthiest choice because it has all the fiber and nutrients that a complete grain offers

_______________________________________________Discussion Questions:

Do you look at the labels when you grocery shop, if so, what do you look for? Do you usually eat whole grains? How might you add more whole grains to your diet?What items do we offer on our organization’s menu that are whole grain?Facilitator note: Optional: Bring in samples to taste of whole-grain foods. Also bring in labels or different foods that are whole grain and multigrain to show participants what to look for.

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Healthy Fats Did you know that there are fats that are actually good for your health? It’s true. Monounsaturated fats and polyunsaturated fats are considered “good fats” as they’ve been found to support a healthy heart. These fats also benefit other bodily functions such as managing insulin levels and maintaining healthy blood sugar levels, which can be especially helpful for those with type 2 diabetes. Foods containing these healthy fats include avocados, fish such as salmon, tuna, trout, and oils including olive oil, peanut oil and corn oils. Nuts and seeds also have healthy fat, and these include walnuts, butternuts and sunflower seeds.

_______________________________________________Discussion Questions:

What types of foods do you enjoy that provide good fat? How might we add more healthy fats into our diets?

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Fruits & Vegetables It is recommended that we eat 5 or more servings of fruits and vegetables each day. This is good for our physical health and brain health. Specifically, we want to aim for at least 3 vegetable and 2 fruit servings daily. Fruits and vegetables are packed with healthy vitamins and nutrients. To get maximum benefit, it is recommended to choose fruits and veggies that are bright in color including dark greens, deep reds and vibrant yellows.

_______________________________________________Discussion Questions:What is your favorite fruit? Vegetable?

What fruit and vegetable offerings do we have here at our organization?Do you have any tips or tricks to help you get the recommended servings?In what ways could we make it easier to eat more fruits and vegetables here at our organization? (i.e. replace a candy jar with a bowl of apples, etc.)

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ForgivenessForgiveness, defined http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/forgiveness/art-20047692 Nearly everyone has been hurt by the words or actions of another person, and this can cause lasting anger and bitterness. To forgive is to make the decision to let go. Let go of resentment and anger. This way you can focus on more positive parts of your life. Does forgiveness mean that you have excused the act? No! But it is a choice to have more peace and move forward with your life. And choosing to forgive is healthy. According to the Mayo Clinic, forgiveness can lead to: o Healthier relationships

o Greater spiritual and psychological well-beingo Less anxiety, stress and hostilityo Lower blood pressureo Fewer symptoms of depressiono Stronger immune systemo Improved heart health

o Higher self-esteemDiscussion Questions:• Why do you think that forgiveness is hard?• Some say that holding a grudge is drinking poison yourself and hoping the other person drops dead. Do you think this is true?• Do you know people who hold grudges? How do you think it has impacted their life and health?

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Why is it so easy to hold a grudge? “Holding a grudge doesn’t make you strong; it makes you bitter. Forgiving doesn’t make you weak; it sets you free.” -Author Unknown

When you're hurt by someone you love and trust, you might become angry, sad or confused. If you dwell on hurtful events or situations, grudges filled with resentment, vengeance and hostility can take root. If you allow negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice.

_______________________________________________Discussion Questions:Discuss the quote above. Can you remember a time in your life that you held a grudge?If so, how did it affect you physically, emotionally and/or spiritually?What are some ways you might manifest negative feelings into positive feelings?

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What are the effects of holding a grudge? “When you forgive, you heal. When you let go, you grow.”- Author Unknown

If you're unforgiving, you might:• Bring anger and bitterness into every relationship and new experience• Become so wrapped up in the wrong that you can't enjoy the present

• Become depressed or anxious• Feel that your life lacks meaning or purpose, or that you're at odds with your spiritual beliefs• Lose valuable and enriching connectedness with others_______________________________________________Discussion Questions:Discuss the quote. Do you know people who have held grudges that have experienced one or more of these effects?How was unforgiveness impacted your life or those that you know?

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How do you reach a state of forgiveness? Forgiveness is a commitment to a process of change. To begin, you might:

• Consider the value of forgiveness and its importance in your life at a given time• Reflect on the facts of the situation, how you've reacted, and how this combination has affected your life, health and well-being

• Actively choose to forgive the person who's offended you, when you're ready• Move away from your role as victim and release the control and power the offending person and situation have had in your lifeAs you let go of grudges, you'll no longer define your life by how you've been hurt. You might even find compassion and understanding._______________________________________________Discussion Questions:Discuss the statement, “forgiveness is a commitment to a process of change.” Share your thoughts. Do you agree or disagree? Did any of these suggestions resonate with you?

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Making forgiveness a habit.

Forgiveness involves letting go of grudges, bitterness and resentment. Forgiveness requires personal reflection and a willingness to dial back on negativity.

Why practice forgiveness? Forgiveness has been shown to help:Reduce stress, anxiety and hostilityLower blood pressure and heart rateLead to improved relationshipsLower risk of substance abuseLessen depression and chronic painEnhance spiritual and psychological well-being_______________________________________________Discussion Questions:What is one small step you can take to make forgiveness more of habit in your life? Describe in your own words why forgiveness is important to your overall health.

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Self-Forgiveness

Forgiveness is not easy. To begin this process of change, consider exploring these opportunities:

• Take a step back. Reflect on the facts of the situation, how you reacted, and how this has affected your health and well-being.• Move past the victim role. Holding onto grievances gives the offending person or situation control and power over your life. Remember you can forgive someone without excusing their actions.• First forgive yourself. If you notice you're giving yourself a hefty dose of negative self-talk, think about how you can forgive yourself in the moment so that the negativity doesn't color your choices and actions.Consider this example. You're working on weight loss and you don't follow your healthy eating plan at dinner. As a result, you feel angry and disappointed in yourself. How could you shift your perspective and practice self-forgiveness to stop the downward spiral that will likely lead to other poor choices?_______________________________________________Discussion Questions:When you think about forgiveness, does forgiving yourself typically come to mind? How would you define the word forgiveness to a child?

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Forgiveness is a Choice

“I never knew how strong I was until I had to forgive someone who wasn’t sorry, and accept an apology I never received.”- Author Unknown

Forgiveness is a choice. A choice that you make for yourself — to help with anger, frustration and letting go. If you're struggling to make this change on your own, seek the guidance of a trusted health professional, church or faith-based leader, or employee or community-based assistance programs._______________________________________________Discussion Questions:Discuss the quote. Have you ever experienced forgiving someone without an apology? What are your thoughts on forgiveness being a choice?

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Beliefs Do you believe that growth is possible at any age? The belief that decline is inevitable is a common misconception in American society. The MacArthur Foundation Successful Aging research proved that growth is possible at any age—that decline does not have to be synonymous with the aging experience. _______________________________________________________Discussion Questions:

• What are common beliefs about aging in our organization? • How can you address the misconception that decline is inevitable within your organization? Among your friends and family?

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Ableism Ableism is defined in the Merriam-Webster dictionary as discrimination or prejudice against people with disabilities.It’s important to note that while many times discrimination against older adults is described as ageism, it is actually both ageism and ableism.Examples:“They are too old and frail to participate in a circuit training class.”

_______________________________________________________Discussion Questions:• What are common beliefs about aging in our organization? • How can you address the misconception that decline is inevitable within your organization? Among your friends and family?

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Ableism Henry Ford said, “Whether you think you can, or you think you can’t—you’re right.” _______________________________________________________Discussion Questions:

•What does this mean to you?•How might you encourage other people to believe in themselves?

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Short-Term Benefits of ExerciseWe know a lot about long term benefits of exercise, which includes lower blood pressure, weight loss, stronger bones, less risk of cancer, and so much more. https://www.cdc.gov/physicalactivity/basics/pa-health/ But we don’t talk very much about the short term benefits of exercise. In a study of 127 people age 60 to 96, those who took exercise classes had more positive emotions and rated themselves as healthier versus those who did not take the exercise classes, but instead did other types of activity such as housework or gardening. The exercisers also had less stress. The study showed that exercising an hour a day made for the most positive emotion, but that exercising for any amount of time was better for positive emotions than not exercising at all. This study suggests that any physical activity is good, but exercise classes make for more benefits for older adults.

_______________________________________________________Discussion Questions:What types of exercise classes are available here at our organization?What types of exercise do you enjoy?

How can you encourage others to exercise?

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Ageism: Examples in Society Ageism: Examples in SocietyUnfortunately, despite what the research tells us, slow and steady decline is still the view of aging in our society. Changing perceptions and behavior takes more time than you might think.

Discussion Questions: •How might you address ageist comments you see/hear on a day-to-day basis?•How might we change perceptions in a way that will make ageist advertising unacceptable?

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Quick Tips These topics are meant to spark conversation among a group​ They are designed to be integrated into: ​Group meetings​Community meetings ​Leadership meetings​Town Halls​And more! ​

These are quick and efficient way to keep successful aging in the forefront of team members and residents' minds and to continually aid the community in applying the concepts they are learning. ​​We encourage you to supplement the topics with news articles, additional information and exercises.