Secure Your Future at Woodland Pond
At Woodland Pond, the sprawling natural beauty of the Shawangunk Ridge provides the perfect setting for your ideal retirement lifestyle. Whether yours is an epic adventure or an exploration in arts and culture, you’ll find every opportunity to create a tale that’s all your own. As the only not-for-profit continuing care retirement community in the Mid-Hudson Valley offering lifecare, you can rest assured and if ever needed, that you’ll have access to a full spectrum of the highest rated care options with a secure cost and plan for your future.
Experienced Financial Guidance
as You
Pursue Your Prosperous Future
At Pachira Wealth Management, we create customized financial plans designed with a goal to help you make confident decisions today while supporting your retirement goals and lifestyle for tomorrow. With professional guidance tailored to your unique journey, we’re more than advisors; we’re your partners in prosperity.
Welcome to The Apex at Crossgates – where luxury meets heart, and home becomes a source of pride. We offer an unparalleled club-style living experience. The Apex vision transcends the ordinary, blending essential comforts with the luxury you deserve. Nestled near Albany Pine Bush Preserve, and surrounded by vibrant hotspots, The Apex effortlessly brings the best of the Capital District to your doorstep. Resort-style amenities • Dog park
Embrace The Apex lifestyle –where home isn’t just a place; it’s an experience. Exclusive luxury townhomes are now available in Albany.
• Outdoor recreation areas
• Pickleball Court
• State-of-the-art fitness center
• Outdoor pool with pool house
• Outdoor kitchen • Yoga studio
FAMILY OWNED AND OPERATED
Navigating Dad’s Long Term Care Needs
DAVID A. KUBIKIAN, ESQ., HERZOG LAW FIRM
As we get older, the stress of raising a family is replaced with the stress of caring for elderly loved ones. While it would take a semester of coursework to teach everyone how to navigate the long-term care world, a recent client meeting I had is a perfect illustration of the adage that “there’s always something that can be done to help.”
Margaret goes by the name Peggy. Several weeks ago, Peggy sat across from me in a small conference room. She was there to talk about her father. Dad was in his early 90s and recently had become a widower after the passing of the love of his life. Dad was not doing great. His wife’s passing wasn’t a complete surprise — but it was devastating nonetheless.
Peggy was doing better, but her sadness about Mom was outweighed by her concern for Dad. Dad had lost his fastball a few years ago and whether it was because of his age, his wife’s struggles the last few years or his beginning signs of dementia, he was not going to be capable of living alone. Mom and Dad had still resided in the home in which Peggy and her siblings had grown up. It had stairs — a lot of stairs.
Without a spouse to keep an eye on him, Dad would need some serious help. Help with the more sensitive aspects of care like showering, as well as help keeping an eye on things.
The notes Peggy brought to the consultation were about placement in a facility, likely assisted living. Removing Dad from his home was not something the family wanted to do, but they didn’t have a choice. Right?
Yet Peggy left the consultation with a different plan of action. Thanks to a program that most people do not realize exists, Dad is going to be able to stay at home (at least for now) with the help of caregivers who can be paid through “Community Medicaid.” In that program, the government pays for hours of care for individuals who are living in the community: at home, in an apartment, at an independent senior living apartment, even in your spare bedroom. This particular aspect of long-term care Medicaid does not have a look-back period — so with the right maneuvers, Dad could qualify as soon as next month and with the right legal action, Peggy can ensure that all of Dad’s income is used for his own life.
Many people believe that this is not possible — that having too many assets or too much income means that getting Medicaid help for long-term care is an impossibility. Those people are wrong.
Nobody wants to be the one to decide that a parent needs to leave their home. We want to respect the autonomy that our parents deserve. However, we also have a duty to make sure they are safe. It’s the same duty they had for us decades earlier. Helping your parents can be stressful, but thankfully you are not without options. Community Medicaid is an option more and more clients are utilizing for the care of their loved ones. While it may not be the solution to every long-term care situation, every family should be educated about it. For Dad’s sake and for yours.
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20 What’s Trending
Slowing down intentionally, and feeling good about it
24 After the Honeymoon
Avoiding the psychological pitfalls of retirement
28 Oh, Solo Mio
Getting the most out of retiring single
home & garden
32 Finding Wellness in a Garden Horticulture as therapy is an ancient practice, modern profession
40 A Home for All Ages Make changes to your living space before you need them
food and drink
45 Eat to Live Longer Recipes that one doc says can slow the negative effects of aging
lifestyle
51 Digital Detox Disconnecting for better mental clarity
health & wellness
54 Sick Care vs. Health Care Emerging field of longevity medicine aims to help us live longer
58 Need Another Reason to Vacation? Study says travel can slow the signs of aging
18 Publisher’s Note: Living Well Alison Michael on living well, not just living longer
72 On Our Nightstand: Tales From the (XX) Side Memoirs from women that offer messages for us all
74 The Vine: It’s Time Rod Michael shares his gardening wisdom
62 A Good Soak Natural, restorative thermal spa towns get boost from UNESCO
67 Gorillas In My Midst Realizing dreams — and facing fears — on a Ugandan safari
GETAWAY TO PARADISE
Girlfriends Getaway Bolton Landing on Lake George, NY May 9-11,
2025
A Weekend YOU Deserve!
Create your own agenda during this empowering weekend with access to 17 talks, workshops, demos, and fitness classes. Enjoy a welcome reception with entertainment, gourmet luncheon, and fashion show at The Sagamore Resort on Lake George.
For tickets, $165, visit www.girlfriendsgetawaybolton.com or call the Bolton Landing Chamber of Commerce at (518) 644-3831
Publisher & Editor-in-Chief
Alison Michael | alison@55pluslife.com
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Living Well
As I age, I think about what I should be doing to help me not just live longer, but live a long life “well.” As the world’s life expectancy continues to increase, medicine is starting to pivot to how we can remain “healthy” so we can enjoy our longer lives and the things we want to do. None of us knows how we’ll age — and we don’t have much control over that part — but what we can control is our ability to engage in a healthier lifestyle to support living longer and better.
Aging is a part of life, but it doesn’t mean we have to resign ourselves to poor health. It’s exciting to be alive at a time when we’re seeing medical advancements in the aging space. While we may not be able to turn the clock back fully, we can slow it down to enjoy a more vital life for an extended period.
This issue of 55+ Life takes a look at an emerging branch of health care called longevity medicine, which flips the approach from reacting to disease and illness to being more proactive about our health. “Instead of waiting for disease, we monitor key health markers early and adjust a lifestyle approach accordingly,” says Dr. Deepti Agarwal, medical director at Precision Medical Care in Chicago, on page 54.
I’m excited to learn more about this medical approach, which focuses not just on extending our lifespans, but making sure we stay healthy longer.
In staying healthy as we age, we can start checking off items on our bucket lists, as our own Sheryl Nance-Nash did when she went on safari recently. As she notes, there is something about gorillas that has fascinated nature enthusiasts and researchers alike. I have always been drawn to their
immense strength and gentle nature. I grew up watching Dian Fossey and Jane Goodall, the pioneering primatologists who changed how we saw them. As a professed animal lover, I have always been awestruck by these majestic creatures.
If you want to truly take the plunge, you don’t want to miss Sheryl’s account of her recent trip to Uganda on page 67. Sheryl was forever changed as she mustered up the courage, at 60-plus, to trek deep into the jungle and catch a glimpse of gorillas in their natural habitat. That is truly inspiring.
If wellness spas are more your thing, learn about the restorative thermal spa towns in Europe, page 62, or start your own wellness garden, page 32. Don’t be afraid to step out of your comfort zone — that’s where the magic happens. n
alison@55pluslife.com
And don’t miss the opportunity to take your health to the next level at the FREE Wellness Event that I’ll be co-hosting with Anthony Demetriou of Train HD on Saturday, May 3 from 10 a.m. to 12 p.m. Space is limited so scan the QR code at right to reserve your spot today!
Alison Michael photo by Becky Miller.
THIS IS THE AGE OF POSSIBILITY
Slowing Down Intentionally,
and Feeling
BY CAITLIN MANNER
Americans have a fondness for easily digested lifestyle trends from northern European nations, some of which we’ve highlighted in these pages. Hygge (the Danish term for coziness) has been a buzzword for much of the last decade, and Olga Meking’s book, Niksen: Embracing the Dutch Art of Doing Nothing, captured the attention of many readers when it came out during the chaotic year of 2020. In it, Meking advocated intentionally seeking out a state of mindlessness as a respite from a stressful, harried world.
But Americans have a hard time with the concept of doing
nothing. As a nation, our self-worth is often tied to our productivity. We rarely allow ourselves the time to slow down. Linguistically, one of the few phrases we have for purposefully doing nothing has a dramatically different connotation: “rotting.” (As in, “What’re you up to today?” “Eh, nothing. Just laying here rotting.”)
There is hope for us, though. Gen Z isn’t the only demographic that seems to be coming around to the idea that taking time for ourselves — slowing down — has its benefits. Many people, particularly retirees, are becoming more inten- tional about how they spend their
Good About It
time, opting to focus on quality over quantity, and they’re calling it “slow living.”
Linked to Italian chef Carlo Petrini’s “slow food” movement, which began in the 1980s as a protest against the loss of traditional cuisine and has since spread globally, the slow living movement emphasizes enjoyment of life and living in the moment.
At its core, slow living is
about matching actions with values. It rejects the notion that productivity is the ultimate goal, and instead prioritizes that which adds value and joy — which isn’t an easy transition when you’ve spent years on a hamster wheel.
“I work with some clients that are kind of like a runaway train. They’re doing one thing that leads to another thing, that leads to 10 other things,” says Marjorie Gill, a mental health counselor in Albany. “That’s not very mindful, that’s more of just a reaction … and it has a snowball effect.”
Albany therapist Marjorie Gill says it’s important to prioritize slowing down. Ask yourself, “What can I say ‘no’ to?”
Leading a more mindful life and taking the time to savor life’s joys is a privilege people often consider out of reach.
“How much income you have really plays a big part, whether you can afford to slow down or travel when you retire,” says Gill. “And then there’s responsibility. Older individuals who have caregiving responsibilities — either their
parents or their kids’ kids — there’s no slowing down on that one.”
Gill’s advice for those who need help finding ways to slow themselves down is to prioritize.
“Just like any other task you have in life, where you’ve got too much stuff going on, you have to pick out the low-hanging fruit. What can I say ‘no’ to?”
Think of something enjoyable that you’ve been putting off because you don’t have the time, she says, and do it.
Slow living means placing your values at the heart of your lifestyle, finding a better work-life balance, and making time for what’s most important to you.
To Thijs Launspach, a psychologist, TEDx speaker and author of the book Crazy Busy: Staying Sane in a Stressful World, “doing nothing or occupying yourself with something trivial [is] a way of enjoying your own time.” n
Home to a New Generation
Enjoy cottage living, designed for active, independent “55 and better” residents. Life at The Spinney is more than a great home...it’s a community of friends. Single-story, maintenance-free living with attached garages, patios and decks. Coupled with our lifestyle programming, residents are able to connect through a wellness-focused lifestyle that empowers and inspires.
After the Honeymoon
Avoiding the psychological pitfalls of retirement
BY JANET REYNOLDS
Most people near retirement age are focused on one thing and one thing only — their finances. Do they have enough money to live the lives they fantasize about when they leave their jobs?
But while being in a solvent financial position is certainly important, placing so much focus on the math of the next chapter can be an equation for a less-than-sanguine experience. Sure, the initial post-retirement months — often called the honeymoon phase — can feel heady and exciting. The freedom to take trips, perhaps tackle long-overdue household repairs, and basically do whatever the heck you want any day of the week can be liberating and, let’s face it, fun.
But what happens when that honeymoon is over? Days,
weeks and months without structure can lead to boredom, anxiety and even depression. Suddenly retirement can feel like a sentence rather than an opportunity.
That reality is, in part, why more people are recognizing that in order to make the most of the next chapter, paying attention to personal needs should be just as important to retirement planning as making smart investment and savings choices. Instead of thinking of this next phase as retirement, a better term might be rewirement
“I do think it’s a topic people need to think about. You need to think you need something to retire to. You need to have a life with purpose and meaning,” says Maureen Hannah, a Siena College professor of psychology and licensed psychol-
Acommunityforallages!
“
The
stereotype is that retirement is a time to wind down
…
ogist with a private practice. “It can be very difficult. If you hate your job and you can’t wait to retire, that’s different from someone who had a job with great meaning for them and purpose. Meaning and purpose in life are important components for living an effective life.”
“Sometimes people are living longer in retirement than their careers were,” echoes Cyn Meyer, author of The Rewire Retirement Method: From Aimless to Amazing and founder of the Second Wind Movement. “It’s beneficial to leverage that and unlock new experiences and new opportunities.”
A 2023 survey of retirees and pre-retirees by the Retirement Coaches Association proves the need to rethink retirement planning beyond bank and retirement account statements. Called The Great Retirement Disconnect, the survey found that 76% of retirees had seen someone struggle with retirement. Of those, 53% grappled with the loss of identity, 32% were challenged by the lack of daily routine, 24% struggled with a lack of friendship and 18% were distressed by a lack of involvement in their community.
Nonfinancial fears from retirees broke out this way:
• 55% loss of purpose
• 45% staying up to date and feeling relevant
• 24% managing their time
• 21% deterioration of physical health
Pre-retirees, those who expected to retire within four to nine years, listed these as their biggest nonfinancial fears:
• 49% loss of purpose or direction
• 33% staying up to date and relevant
• 32% deterioration of physical health
• 18% deterioration of mental health
When asked about adjusting to retirement, 43% of retirees surveyed said it was harder than they expected, 45% said adjusting took longer than they expected, and 91% said having specific goals and plans for everyday life would have been helpful. Forty-eight percent of pre-retirees, meanwhile, thought adjusting to retirement would be easy, 52% said adjusting wouldn’t take long and 81% felt having specific goals and plans would be helpful.
While the numbers vary slightly, they all share a similar storyline: The disconnect between actual retirement and the idea of what retirement will be is real, and retirement is a major life adjustment that needs acknowledgment and planning to help make it smoother and more rewarding.
Richard Yerry regularly hears these concerns in his Warrensburg therapy practice. “The real, overarching psychological and spiritual issue is a change in identity, relationship, income and health,” he says. “At the core of that is what provides your life a sense of meaning and purpose. I work with a lot of clients who are struggling with retirement. I encourage them to stop and think. Look at the word. What is retirement? If you were going to explain it to a child, is it an age to access benefits or do you have other plans?”
Ultimately the options for finding purpose are as varied as the humans themselves. “A lot of people think, ‘How can I continue my career in a more volunteer or
… That’s completely a lie. You have so much power.
—
limited way?’” says Linda Mertz, who runs the Internships in Aging Project at UAlbany’s School of Social Welfare. Others, like her mother, delve deeper into hobbies. “Mom is almost 93 and she keeps saying she can’t die yet because she still has stuff to do.” Her hobby of collecting dolls has morphed into a second career of sorts, Mertz says, as she researches and writes about various dolls.
“She feels she has things to contribute in the field,” Mertz says. “Those kinds of things are super important for people. Sometimes people think, ‘I’ll go to the gym more,’ but they’ve lost that part of the piece thinking about having a goal and purpose.”
“Think about your values in life — what gives you pleasure, what gives you meaning — and try to plan to incorporate that into your life,” advises Hannah, the Siena College psychology professor, who is 72 and still working. “Relaxing is fine, but in the long haul if you retire at 65 and live to 86, what are you going to do for those 20 years?
“Notice what activities and pursuits you do now,” she continues, adding that she loves to read. “What gives you pleasure now? Definitely have a plan.”
Helping people make a plan is exactly what prompted Meyer to become a certified life coach and create her Rewire Retirement Method — a process of changing the brain to unlock a fulfilling retirement lifestyle.
“My whole mission is to flip the stereotype of ageism on its head, uproot ageism,” she says. “The stereotype is that retirement is a time to wind down, take it easy, your heyday is over. That’s completely a lie. You have so much power and the tools and the
”
Cyn Meyer, author of The Rewire Retirement Method: From Aimless to Amazing
brain. You just need the right system to unlock the opportunities and growth. It’s time to ramp up and do life in a more authentic way. You’re not tied down to the societal pressures of the middle. Growing older is a beautiful growth opportunity.”
It’s all about neuroplasticity, or the brain’s ability to reorganize and rewire itself. “We’re typically conditioned and stuck in these loops traveling the same neural pathways,” Meyer says, ticking off external motivators such as raising a family and building a career. “That motor has been running for decades.”
But the route can be changed, she says. “Tap into the magic of neuroplasticity. We can create new neural pathways. Instead of going to external motivators like career and money, reroute them to go inward for answers, a way that’s more aligned with your deeper desires and dreams and goals, a way that unlocks more and more opportunities.”
And to those who are nervous, Meyer offers this reassurance: “It’s worth it. It’s OK to face the fears of the unknown. Take one step. The ‘microstep’ is my mantra. Allow the mo mentum to expand. Like any thing, it will be scary in the beginning but microstep your way through it.” n
For copies of Meyer’s book or to learn more about her workshops and workbook, visit secondwindmovement.com.
Oh,Solo Mio!
Getting the most out of retiring single | BY
CARI SCRIBNER
,Ahthe many luxuries that come with retirement. Tossing away the alarm clock. Less rushing. Enough time for that second cup of coffee. Napping. Finally finishing that great book you’ve been auto-renewing from the library.
Whether you are partnered or single, all these perks (and many more) will make your golden years shine.
If you are retiring solo — you’re never-married, divorced or have lost your spouse or significant other — it may be challenging to make all the retirement choices, including financial and health care decisions, alone. It requires a wellthought-out, comprehensive plan for finances, activities, medical health and living arrangements.
Having a money plan for solo retirement is absolutely essential. Financial planners say this is something you should address long before retirement. To put it bluntly: Just say no to that boat, condo on the ocean, trip to Italy or dining at fancy restaurants for all your meals.
“If you’re smart, do not go into retirement with any kind of debt,” says Douglas Petersen, a financial planner with Amidon & Petersen Financials LLC in Niverville. “So many ads are targeted at older people. They say, ‘You deserve a European cruise.’ Resist that urge when they are trying to entice you. Don’t let your emotions affect your decisions.”
There’s a word no one loves but is essential to a healthy retirement: budget. Staying within a budget should be a lifelong habit.
“No time is a good time to splurge,” Petersen says. “The only time to buy on credit is if you’re disciplined enough to pay off the entire balance when it’s due.”
The next important piece of advice for retired singles applies to all of us: Build a rich, varied social life.
“Go out and join a senior center,” says Sandra Cross, di-
Left-hand page, clockwise from top left: miodrag ignjatovic, victoriya89, PeopleImages
THERE’S NO SHORTAGE of activities for retired singles. Ideas, left to right from top:
• Join or start a book club
• Try your hand at cornhole
• Try chair yoga (check with your local YMCA for offerings)
• Crochet wearable items for a local shelter
• Card games (choices abound; take your pick!)
• Book a seat on a bus tour to a destination on your wish list
• Teach yourself to play guitar or piano
• Learn pickleball
rector of the Saratoga County Office for the Aging. “We have local senior groups in every county, with activities going on all the time that will pique anyone’s interest.”
Volunteering is an excellent choice because you can lean on your strengths and abilities.
Cross says single retired folks volunteer at libraries, museums and kitchens, help deliver meals, file taxes and counsel others on Medicare options, for instance.
“Volunteering is a win-win,” Cross says. “It helps others while at the same time giving retirees a reason to go out and make new friends. I’ve even seen high school friends reunite at senior events and find they still have a lot in common, even decades later.”
You’ll have plenty of new friends from which to choose.
Vicky Hillis, director of human services at the Glenville Senior Center, says the center serves some 1,400 members.
“Our fun activities feature photography, comedy shows and cruises on Lake George,” Hillis says.
Staying active also includes incorporating physical fitness. Taking walks is about as easy as it can get, and there’s no special gear required. You can go out early in the morning as part of your wake-up routine or use an indoor track in rainy
weather. Check out your local YMCA for its SilverSneakers programs for exercises designed for seniors.
Take care of your health. Instead of just microwaving a prepackaged meal that’s probably high in sodium and calories and low in nutrients, take a cooking class. Find a primary care doctor and have regular checkups. If something new flares up, make an appointment right away. Listen to and follow the doctor’s advice. Bring a notebook and write instructions down.
Keep in regular touch with family members. Schedule regular Zoom calls with those far away. There’s a wide array of remote equipment that lets families talk face to face.
Just as you likely did when you were busy working and raising children, keep a calendar. Write down activities to do every day, then venture out to meet new people.
Susan Leonard, director of the Clifton Park Senior Community Center, says the center offers exercise classes, wood carving, knitting and company.
“There’s always something going on,” Leonard says. “Just walk in alone and you will find everyone very welcoming. There’s a lot of laughter here. Many people call it their second home.” n
One more idea: Volunteer to walk dogs at an area shelter.
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AND
Garden
Horticulture as therapy is an ancient practice, modern profession
BY TOM AND JERRY CARACCIOLI
In addition to composing two of the most influential works of Greek literature, the Iliad and the Odyssey, ancient Greek poet and writer Homer extolled the idea that “all na ture was a garden.” He described landscapes as magical sanctuary gardens inhabited by Greek gods and goddesses and “idyllic scenes of groves and meadows watered by streams.”
Homer also may have been describing “bio philia,” derived from “bio,” meaning “life,” and “philia,” meaning “a friendly feeling toward,” which best represents what ancient Greeks were practicing — the innate human tendency to con nect the natural world with other living things.
More than 2,000 years later in 1812, Decla ration of Independence signatory Dr. Benja min Rush documented the therapeutic benefits of gardening in the United States. Rush, also known as the “father of American psychiatry,” published Medical Inquiries and Observations Upon Diseases of the Mind on the therapeutic benefits of gardening and “digging in the dirt.” The roots of modern-day horticultural therapy were planted.
But, what exactly is horticultural therapy?
There is increasing evidence of the therapeu tic benefits of gardening. The smell of flowers and herbs, the bright colors and greenery, the birds chirping and bees buzzing, the trickle of a water feature, and digging in the dirt can all boost mood, reduce depression, help with weight loss, increase serotonin and more, studies show. Even if you’re not much of a gardener, you can set aside a spot in your yard, on your porch or deck, or even a small area just outside your window, for a wellness garden designed to promote relaxation and mindfulness, attract
wildlife, fill your senses or simply bring you joy.
Horticultural therapy uses plants and plant-based activities to promote mental and physical health and wellness. The science of horticultural therapy has been known to help improve memory, cognitive abilities, language skills, motor skills, socialization, muscle strength, coordination, balance and endurance. Although the health benefits of gardening have been documented since ancient times, horticulture therapy as a profession is fairly modern.
“A trained horticultural therapist sets up certain activities for specific populations or individuals,” says Lana Dreyfuss, a horticulture therapist and licensed clinical counselor with the American Horticultural Therapy Association, a national organization that advocates for horticulture therapy practitioners. “We take horticultural therapy programs into schools, prison facilities and assisted-living residences. The primary benefits we are looking for are to target people and help balance them emotionally, socially, physically and spiritually.”
Having a caring heart and wanting to connect with people is a prerequisite for therapeutic gardening practice. “I started as an agricultural business major at SUNY Adirondack,” says Kay Winne, a coordinator at ASCEND Mental Wellness, a mental health services provider in Hudson Falls. Winne coordinates ASCEND’s wellness garden for its members, helping them grow flowers, vegetables and herbs.
“I was looking for an opportunity to apply those (agricultural business) skills in my community in a way that was more meaningful than just showing up at a farmers market,”
says Winne. “I wanted to give back to a population that actually needs more than others.”
Designing a wellness garden was not by accident. “A lot of what it comes down to is intentional design,” Winne explains. “You need to know what population this is going to be serving. Is it people that are struggling with mobility? Is it going to help a group of people that may struggle working with other people? A big part of what we work on here is making sure there are accessible pathways for our members that have mobility issues. Whether they are just unsteady walking or need wheelchair accessibility, we design a lot of our spaces around making sure there is room for everybody.”
Today, future horticultural therapists go to schools like SUNY College of Environmental Science and Forestry, Colorado State University, University of Florida, Oregon State University and others, to study the benefits of this ancient practice, as well as collect a foundation of knowledge in plant science, human science and modern horticultural therapy principles.
“At the American Horticultural Therapy Association, we think it’s important because it’s one of the oldest practices — even though it wasn’t called ‘horticultural therapy’ way back when,” says Dreyfuss, who is also the past president of the AHTA’s board of directors. “Ultimately, it’s still about connecting to nature in a mindful way and helping people through all kinds of situations.”
Turn the page for ideas on waking the senses with a wellness garden.
BELOW: Garden coordinator Kay Winne gives a tour of the ASCEND Mental Wellness garden to Warren County Cornell Cooperative Extension representatives. — Photo courtesy of ASCEND Mental Wellness
A GARDEN FOR ALL THE SENSES
A wellness garden doesn’t have to be a big project; it can be a few simple pots on the back balcony or just outside a favorite window. Horticultural therapist Lana Dreyfuss explains the benefits: “People standing on their feet or sitting in a chair, working with their hands, enjoying the sights, sounds, the feelings and smells they have through the plants is so grounding. They enter this really present state of being and then they notice what comes up. And that’s the beautiful part.”
Dreyfuss explained how a wellness garden can wake all of the senses.
SIGHT: The visual sight of flowers and plants (bottlebrush buckeye, echinacea, zinnias and marigolds, to name a few), the colors, and the beneficial attributes of attracting insects, butterflies and birds that collect seeds at the end of the season. Even the sight and pleasure of a fresh rain in your garden is very reassuring.
SMELL: Most plants have a delightful smell. If you want plants that have more aroma, pick easy-togrow herbs and flowers like lavender, basil, thyme, gardenias, rose, lily, magnolia or jasmine. All of these plants can be grown just for their scent — which is the best grounding tool you can have.
Clockwise from top left: 2ndLookGraphics, hxdbzxy, MDoculus, Vasil Dimitrov, Tom Merton
TASTE: In addition to herbs and vegetables, a lot of plants that we grow as flowers are edible, such as nasturtium, with its bright orange blooms that add a peppery flavor to culinary dishes. If you have a bigger space, think about growing strawberries, which are incredible when eaten in early summer right off the plant.
SOUND: If we can listen past the quietness, perhaps we can hear the sound of bees buzzing, a bird fluttering, a breeze rustling through the leaves. Those are the delightful sounds of the garden. Adding a water feature creates movement in the landscape and provides a tranquil sound.
TOUCH: Putting your hands in the soil actually boosts your immune system because of all the microbes present coming into your system and connecting you with the earth. Touching soil and plants without wearing gloves makes it really special to feel the textures of certain plants — lamb’s ear, aloe, calendula, rose hips.
MENTAL HEALTH
The Connection Between Physical Activity, Nutrition and Mental Health
by Emily Hutchins, RD, CDN, CLC, CPT, and Karen Dague, LCSW-R, Behavioral Health Consultant
As care team members at Hudson Headwaters, dietitians and behavioral health specialists work alongside providers to ensure patients receive personalized care and treatment. As experts in nutrition and behavioral health, we are especially interested in the connections among mental health, diet and physical activity.
Research shows that 95% of serotonin, a key mood-regulating chemical, is produced in your gut. Eating a variety
of foods to support good gut bacteria can help boost serotonin levels, which may increase your energy and sense of well-being. Low serotonin can lower motivation to exercise or prepare healthy meals, and can lead to feelings of depression and anxiety.
Including foods rich in prebiotics (whole grains, bananas, greens, onions, garlic, soybeans and artichokes) and probiotics (yogurt, sauerkraut, kombucha, kimchi and pickles) is essential for a healthy gut. In contrast, diets low in fiber but high in sugar, fats and processed foods promote unhealthy gut bacteria, which can increase stress and anxiety.
Varying your diet, as well as ensuring you are consuming adequate calories, is key to promoting better brain function. Aim for a healthy mix of:
• Fat, such as olive oil, avocado oil, nuts/seeds, nut/seed butters, mayonnaise, Greek olives.
• Carbohydrates, such as fruit, whole grain breads, rice, pastas, oatmeal, whole wheat crackers, potatoes, corn, peas, squash, quinoa, corn tortilla chips.
• Protein, such as lean chicken, turkey, beef or pork, seafood, low-fat dairy products, whole eggs, nuts, nut butters, beans/lentils/ peas, hummus, tofu, tempeh, falafel.
• Fiber, such as whole grain/whole wheat carbohydrates, fruits, vegetables.
Maintaining stable blood sugar levels through food choices is also crucial for your overall health. If your blood sugar is low, symptoms can mimic anxiety or panic disorders so it’s important to know the difference. Share any concerns with your provider.
Along with good nutrition, regular physical activity is also important for mental health. Staying active reduces tension, boosts energy, improves focus and motivation, enhances confidence and provides a healthy way to cope with stress.
By prioritizing nutritious eating and regular exercise, we can enhance both our physical and mental health, paving the way for a happier, healthier life.
A home for All Ages
Make changes to your living space before you need them
BY ANTHONY PIOPPI
There was a time when as people moved on in years and their physical capabilities changed, they had to either adapt to their living space or find a new one. Thankfully, that is no longer true.
With the concept of aging in place, a living space can be modified to meet the changing needs of those who reside there.
“People are staying in homes longer. We need to see how to do it comfortably,” said Nicole Gurney, project designer at Quality Design & Remodel in Delmar.
Some alterations are minor, while others are significant.
“There are so many little nuances we can do to improve the overall quality of life,” said John Markowski, owner of Dream Builders and Remodeling in Clifton Park.
The most common addition is the installation of grab bars in bathrooms, near toilets, in showers and on hallway walls.
According to Ben Cangeleri, co-owner of Schrader and Company construction services of Burnt Hills, manufacturers heard the complaints of customers and in the last few years have improved the look of the grab bars.
“They don’t look institutional. They are decorative,” he said. Brushed silver and gold are popular.
“Put a towel or a washcloth on them and they don’t look out of place,” he added.
“They don’t want it to look like a hospital,” said Adam Zima of Capitol District Supply, a wholesaler of plumbing,
heating/cooling, kitchen and bath fixtures, which has showrooms in Albany, Saratoga and Schenectady. “You wouldn’t know it was a grab bar unless you went to grab it.”
Some modifications are designed for ease of maintenance, such as replacing tile shower walls with one-piece panels that are much easier to clean than tiles.
“We sell a ton of it,” Zima said. For the same reason, onepiece toilets are also a popular addition.
Other areas of potential renovation for bathrooms include converting a tub into a walk-in shower with low-threshold or zero-threshold entrances, and the addition of a two-in-one or detachable shower head.
Changes to living spaces may also be implemented for people with hand or grip problems associated with conditions such as arthritis: Doorknobs are replaced with levers; the small knobs on kitchen drawers are traded out for pulls; cabinets are outfitted with rollouts, eliminating the need to reach in. There is also the option to install crank windows that are much easier to open than double-hung windows.
Changes to transition areas can make life easier, especially for people with significant mobility issues. This could involve, for instance, the widening of doorways to create additional space to maneuver a wheelchair or walker.
“How can we make it safer and easier to get in and out of this space?” is the pertinent question, Zima said. “It’s all about ease of using it and the safety of using it.”
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Alterations can also take place in the dividing lines between rooms.
“You want to avoid transitions and thresholds,” Gurney explained.
Even a slight rise can become a problem for people using walkers or wheelchairs.
More radical alterations include converting a first-floor living room or great room into a master bedroom and bathroom, eliminating the need to climb stairs to a second floor. When that isn’t feasible, a home addition may be the solution. This may seem expensive — but not compared to purchasing a new house, the experts say.
Area builders, contractors and remodelers can take an Aging In Place certification course run by the Capital Region Builders and Remodelers Association, part of the New York State Builders Association and the National Association of Home Builders. Cangeleri said that when he took the course there was a particularly enlightening moment when participants were given the opportunity to sit in a wheelchair and try to move it over a threshold to see just how difficult it is.
Zima refers to staying put as “a controlled experience”: The neighborhood, community, goods and services all remain known quantities, whereas moving would mean adapt-
ing to entirely new and unfamiliar surroundings.
The idea of converting a living space occurs to many homeowners well before the sudden need arises, oftentimes because they helped their parents with the task. Builders and remodelers said they are often approached by homeowners ranging in age from their 50s to their 70s.
In some cases, the professionals make the first move. When a house is being remodeled by younger occupants, those doing the work might ask if the owners plan to stay there for a while. If the answer is yes, they can suggest modifications that will make future changes easier. This could include installing blocking in walls, for instance, so that when grab bars are desired, no significant work is required: The anchors are already in place.
“We don’t want to come back in five or 10 years,” explained Brooke Weinert, director of design at Schrader and Company.
When talking with younger homeowners looking to remodel, Markowski also discusses their long-term plans and broaches the subject of aging in place.
He tells them, “Let’s talk about the future.”
That future should be one where a home is as welcoming as it can be, for occupants of any age. n
Home accommodations that can be made for aging in place include (above, left to right) crank windows, decorative grab bars, door levers and (below) drawer pull handles, detachable shower heads and roll-out cabinets.
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Eat to Live Longer
Recipes that one doc says can slow the negative effects
of aging
BY TRACI NEAL | PHOTOS COURTESY FLATIRON BOOKS
From NutritionFacts.org founder Dr. Michael Greger, the author of the New York Times bestsellers How Not to Age and How Not to Die, comes a new cookbook filled with simple recipes that he says will help you feel younger and, perhaps, even live longer.
Grounded in the latest nutrition science, The How Not to Age Cookbook, featuring recipes by former chef and vegan cookbook author Robin Robertson, is full of delicious plantbased meals, snacks, beverages, soups and salads. Diet, insists Gregor, can lower the risk of age-related killers like heart disease, cancer and dementia, as well as other common ailments like arthritis, osteoporosis and more.
Through his research and prolific evaluation of nutrition-based scientific studies, Greger revealed that eating the right foods can indeed slow the negative effects of aging. It’s one thing to know what to eat, but it’s another to know how to make those foods taste delicious — and that’s where The How Not to Age Cookbook comes in. The beautifully illustrated book features colorful recipes that are healthy, nutritious and easy to prepare. As an added bonus, Greger donates all of the proceeds he receives from his books to charity.
We picked out a few of the recipes to help get you started at breakfast, lunch, dinner or snack time.
BULGUR WITH PEACHES AND GOJI BERRIES
MAKES 4 SERVINGS
Bulgur is a nutty-tasting, quick-cooking grain that makes a hot and hearty breakfast cereal. If peaches are not in season, you can substitute your favorite berries or other fruit. And, if you aren’t in the mood for bulgur, swap in a different whole grain, such as quinoa. Topping with a sprinkling of wheat germ is great, too.
Ingredients
• 1 cup medium bulgur
• 2 ripe peaches, chopped
• 2 tablespoons dried goji berries
• 2 tablespoons Date Syrup 2.0 (optional; see below)
Instructions
1 Bring two cups of water to a boil in a saucepan. Stir in the bulgur. Lower the heat to low and simmer, covered, until the bulgur is tender and the liquid has been absorbed, about 15 minutes.
2 Remove the saucepan from the heat and stir in the peaches. Cover for 12 to 15 minutes.
3 To serve, spoon into bowls and top with some goji berries and a spoonful of Date Syrup 2.0 (if using).
DATE SYRUP 2.0
MAKES ABOUT 1½ CUPS
Ingredients
• 1 cup pitted dates
• 1¼ cups boiling water, plus more as needed
• 1 teaspoon fresh lemon juice
Instructions
1 In a heatproof bowl, combine the dates and water, then set aside for one hour to allow the dates to soften.
2 Transfer the dates and the soaking water to a high-powered blender. Add the lemon juice and process until smooth. If the mixture is too thick, add more water, a tablespoon at a time, until it reaches the desired consistency.
3 Transfer to a glass jar or other container with a tight-fitting lid. Store the syrup in the refrigerator for two to three weeks or portion and freeze it for up to three months.
TUSCAN-INSPIRED FARRO SOUP WITH ESCAROLE
MAKES 6 SERVINGS
Similar to spelt, farro is high in fiber, protein and B vitamins. Be sure to check what type of farro you have — long-cooking or quick-cooking — so you know whether it needs to be soaked before using. For an even heartier soup, add one to two cups of cooked beans near the end of cooking time. Escarole and curly endive are also known as frisée and chicory. If they aren’t available, you can easily and deliciously substitute kale.
Ingredients
• 1 cup farro
• 6 cups vegetable broth or water
• 2 medium celery ribs, chopped
• 2 medium carrots, chopped
• 1 medium yellow onion, chopped
• 3 large garlic cloves, minced
• 1 (14.5-ounce) BPA-free can or Tetra Pak salt-free diced tomatoes, drained
• 4 cups chopped escarole or curly endive
• 2 bay leaves
• ¼ teaspoon ground pippali or black pepper
• 2 tablespoons white miso paste
Instructions
1 If using long-cooking farro, soak it in cold water for eight hours, drain and set aside. If using quick-cooking farro, skip this step.
2 In a large pot, heat 1 cup of the vegetable broth over medium heat. Add the celery, carrot, onion and garlic. Cover and cook, stirring occasionally, for five minutes.
3 Add the farro to the pot along with the remaining broth, tomatoes, escarole, bay leaves and pippali. Bring to a boil, then lower the heat to low and cook until the vegetables and farro are tender, 30 minutes to an hour, depending on the type of farro you are using. If the farro is not tender by this time, add an additional cup of broth and cook for about 20 minutes longer.
4 Just before serving, ladle about ½ cup of the soup into a small bowl, add the miso paste and stir until blended, then return the broth to the pot and stir. Discard the bay leaves. To serve, ladle the soup into bowls and serve hot.
MOCHA CHIA PUDDING
MAKES 4 SERVINGS
Coffee and cocoa combine with chia seeds to make this creamy pudding. For an extra treat, top each serving with some berries, chopped nuts, cacao nibs or vanilla cashew cream.
Ingredients
• ¼ cup unsweetened cocoa powder
• ½ cup Date Syrup 2.0 (see page 46)
• ¾ cup unsweetened soy milk
• ¾ cup strong brewed coffee
• 1 teaspoon pure vanilla extract
• ⅓ cup chia seeds
Instructions
1 In a bowl, combine the cocoa powder with the Date Syrup 2.0, and stir to blend well. Slowly add the soy milk, stirring until smooth. Stir in the coffee and vanilla. Add the chia seeds, then stir to combine well.
2 Transfer the pudding to individual dessert bowls. Cover and refrigerate for at least three hours to thicken. The longer it sits, the firmer it gets. Serve chilled.
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DR. GREGER’S DAILY DOZEN
Stars indicate the number of servings to aim for every day.
Cruciferous vegetables
Other vegetables
Herbs and spices
mental clarity Digital Detox
Disconnecting for better
BY BRIANNA SNYDER
In today’s hyperconnected world, our relationship with technology has become increasingly complex. For adults over 55 who grew up in an era before smartphones and constant connectivity, finding balance in the digital landscape presents unique challenges and opportunities.
The Digital Burden on the Brain — Especially As We Age
Our constant companionship with screens may come at a cognitive cost. According to the National Library of Medicine, excessive digital consumption can contribute to stress, sleep disruption and even memory issues. The term “digital dementia,” coined by neuroscientist Dr. Manfred Spitzer, describes how overreliance on digital technology may lead to reduced cognitive abilities, particularly affecting memory and attention.
For the aging brain, which naturally experiences some cognitive changes, the additional strain from constant digital stimulation can be particularly concerning. Studies indicate that the blue light emitted from screens can disrupt melatonin production, compromising sleep quality — a crucial factor in cognitive health and memory consolidation. Not to mention the constant notifications. Information overload can create chronic stress, triggering cortisol pro-
duction that may accelerate cognitive decline over time. The brain’s natural ability to filter information becomes taxed, potentially exacerbating age-related cognitive challenges.
But all that science-y stuff aside, we all know the benefits of being in the physical company of friends and loved ones. We know a good walk makes us happier and healthier. And we also know that we don’t love the feeling of being glued to our devices. Luckily for all of us, there are some good practices to follow.
In Day Spa Magazine, Jason Paluch, director of spa & wellness at the Mandarin Oriental in Boston, recommends “an evening digital disconnection routine.”
“Perhaps it’s giving yourself a facial,” he says, “taking a bath with fragrant oils or sitting down with a cup of tea and a book.”
Hit the Reset Button
The Bhakti Center, based in New York City, has offered upstate retreats called digital detoxes, during which attendees put their devices away for three days and nights to focus on yoga, spiritual practice, nature hikes and plant-based eating.
“Quite easily we become conditioned to keeping our digital devices within arm’s reach at all times and can even find comfort knowing that we have ‘the world at our fingertips’
at all times, in all places,” as the center’s website observes.
“While this can be a great blessing to connect us as a global community, we run the risk of losing touch with our inner world, with nature, and with the sim plest but often most profound con nections of one-on-one, distrac tion-free, human interaction.”
There’s also Alluvion Vacations, a rental management company that offers a wooden box with a glass lid for storing your phone while staying in one of its Hudson Valley locations. Alluvion calls it the “digital detox box.”
“It’s an invitation to disconnect, while acknowledging the realities of modern life,” according to Alluvion’s website.
“Place your phone inside, and instantly feel the weight of notifications lift. Yet, the glass allows you to check the time, see if anything urgent pops up, or even answer that important call — all without fully immersing yourself back into the digital rabbit hole.”
For adults over 55, these retreats can be particularly transformative. They often include activities specifically beneficial
for cognitive health: nature walks, meditation, creative arts and meaningful conversations. The temporary but complete disconnect from digital stimulation allows the nervous system to reset, often resulting in improved sleep, reduced anxiety and enhanced mental clarity.
The experience of surviving — and thriving — without constant connectivity often leads to more intentional technology use afterward.
Finding Balance
The goal isn’t to abandon technology altogether — digital tools provide tremendous benefits for maintaining independence, connecting with loved ones and accessing information as we age. Instead, the aim is mindful usage that enhances rather than diminishes quality of life.
By periodically stepping away from our screens, we create space to reconnect with ourselves, strengthen our most important relationships and engage with the physical world around us. In doing so, we protect not just our cognitive health but a sense of purpose and joy in our golden years. n
Simple Ways to Unplug and Reconnect 7
CREATE TECH-FREE ZONES: Designate certain areas in your home, such as the bedroom or dining room, as device-free spaces. This simple boundary helps reclaim important moments for rest and genuine human connection.
PRACTICE THE 20-20-20 RULE: When using digital devices, look away every 20 minutes at something 20 feet away for at least 20 seconds. This reduces eyestrain and creates natural breaks in screen time.
REDISCOVER ANALOG HOBBIES: Revisit activities you enjoyed before the digital age like reading books, gardening, crafts or music. These activities engage different neural pathways and provide fulfilling alternatives to screen time.
SCHEDULE DIGITAL SABBATICALS: Set aside specific times — perhaps Sunday afternoons or evenings after 7 p.m. — when you completely disconnect from devices. Use this time for reflection, nature walks or face-to-face conversations.
ADOPT THE “ONE SCREEN AT A TIME” RULE: Avoid the cognitive drain of multiscreening, or watching TV while scrolling through a tablet or smartphone. This has become so popular that networks are now developing programming that is more conducive to “second screen” viewing. Focus on one device at a time to reduce information overload.
PRACTICE MINDFUL TECHNOLOGY USE: Before checking your phone or turning on a device, pause and ask, “Why am I doing this right now?” This moment of awareness helps distinguish between purposeful use and unconscious habit.
KEEP A TECHNOLOGY JOURNAL: For one week, track how much time you spend on various devices and how you feel before and after using them. This self-awareness tool often reveals surprising patterns and emotional connections to our digital habits.
—Compiled from various sources
SICK care vs. HEALTH care
BY MARYELLEN FILLO
How long will I live? What will my quality of life be?
They are questions as old as time and not easily answered, especially as we move into our later years. But as each generation tends to live longer thanks to advancements in medical treatments, nutrition, improved living conditions and access to health care, the quest goes on to add quality years.
Enter longevity medicine, a fast-emerging — and sometimes controversial — specialty that combines scientific and technological advancements with a host of personalized emotional, genetic, biomarker and lifestyle assessments aimed at catching potential health issues and preventing or treating them early.
“The biggest flaw in American health care is that it’s reactive, not proactive,” says Dr. Deepti Agarwal, medical director at Precision Medical Care in Chicago. Longevity medicine flips this approach, she explains. “Instead of waiting for disease, we monitor key health markers early and adjust a lifestyle accordingly.”
Facilities focusing on longevity medicine have been established all over the country, further supporting the idea that instead of waiting for a disease to compromise a longer life, individuals can be assessed proactively for potential health issues. Tools that can detect cancer at much earlier stages, stem cell research for early detection of conditions like Parkinson’s and Alzheimer’s, and stem cell therapy that can be used for regeneration of damaged tissues are all part of the field. The medical mantra is identifying root causes, determining the underlying issues and then developing a preventative plan.
Concerned that more conventional health treatment has become too complicated, inefficient and indifferent, a growing number of longevity experts say there is an increasing change in attitude by patients who are more in tune with new concepts and approaches to health care.
“I think there is a level of expectation in the baby boomer generation that didn’t exist in other generations,” said Gordon Lithgow, Ph.D., professor of the Buck Institute for Research on Aging just outside of San Francisco. “They see old age in their parents’ generation as not that great and they’d like it to be better. They want to thrive. They want more and have a higher level of expectation than previous generations when it comes to aging.”
Agarwal said that mindset goes even further.
“People don’t want to just live longer,” she added. “They want to feel great doing it. There is a growing demand for solutions that help people stay active and vibrant in later life.”
“ The biggest flaw in American health care is that it’s reactive, not proactive.”
— Dr. Deepti Agarwal
Experts agree that becoming proactive rather than reactive, both to aging and to the ills that are traditionally associated with getting older, means there has to be a medical meeting of the minds when it comes to “sick care” versus “health care.”
“Many principles of longevity medicine align with traditional wisdom,” Agarwal emphasizes. “But now we have the science to validate and refine them.
“Physicians need to train in root-cause medicine, not just pharmacology,” she said. “There needs to be more integrative approaches, nutrition, movement, stress resilience and regenerative medication. Those must be prioritized alongside medical treatments.”
Lithgow added that more education about longevity medicine is also needed, and that mainstream doctors must be more informed about the science of longevity medicine.
“I think most are unaware of what is going on in the scientific community when it comes to this proactive approach,”
said Lithgow. “We are a long way from finding all the answers, but new studies wake us up to the possibilities.”
Experts see an exciting future as researchers learn more about how to ensure the best health possible, and a longer life.
“It’s growing exponentially, driven by advancement in AI, biotech and consumer demand for longevity-focused health solutions,” said Agarwal, adding that some researchers believe lifespans of 120-plus years could become achievable with cutting-edge interventions.
But beware, experts warn, because there are so-called longevity or holistic practitioners who may not have the requisite medical expertise. The field has few long-term scientific studies to back up its claims, and there are some concerns that only wealthy people, at least for now, will be able to afford its tests and treatments.
However, with a host of legitimate longevity doctors to choose from, the philosophy of prevention for healthy aging is becoming more of a reality.
“It’s personalized health care based on your unique biology, not one-size-fits-all outdated guidelines,” said Agarwal. “Think of it like maintaining a car — regular tune-ups cost money, but they prevent major breakdowns later. Longevity medicine follows the same principles.” n
VACATION?
Study says travel can slow the signs of aging Need Another Reason to
BY JOANNE CLEAVER
The last thing that David Ciccarelli expected from a vacation was to improve his sleep, both while he was on the road and even after he returned home.
But his wellness tracker didn’t lie: He slept longer and deeper, which is how he discovered that he has permanently boosted his daily energy and endurance.
Vacations hold more than the promise of a change of scenery and routine. With a small shift in mindset, you can come home in better shape than you left, whether your itinerary places you on the beach or hitting the sites.
Your vacation has a heavy lift to elevate your health. Just getting to their destination stresses people out, according to a new YouGov survey, which rates the stress of travel planning. For the half of American leisure travelers who make their own arrangements, booking flights — especially connecting flights — stresses them out before they even arrive at their destinations.
On the other hand, once you hit your traveling stride, the fact that you’re on vacation sparks long-term benefits for
wellness, even potentially slowing down the signs of aging, according to a 2024 study from researchers at Australia’s Edith Cowan University.
The study found that travel could have positive health benefits. The very elements that define a vacation catalyze positive feelings that buoy systemic wellness. Top on the list: being more physically active, meeting new people, spending more time with people you value and navigating “novel environments,” the study found.
Those factors encourage long-lasting benefits: Your heightened activity level and continual responses to new experiences trigger an “adaptive immune system response,” the researchers found, that can elevate metabolic rates, bolster your physiological ability to heal and regenerate at a cellular level, and help your immune and stress-response systems recalibrate. And, of course, as you explore new surroundings, you move through your day more consistently, improving endurance, balance and energy.
The study’s findings ring true to Dr. Gowri Rocco, who
specializes in elder health, runs Optimum Wellness & Lon gevity in Corona, California, and authored the book, ing Younger
Travel releases mood-boosting endorphins, she says of destinations that appeal to your passions. “Those are posi tive chemicals that (counteract) stress hormones — cortisol. That encourages neuroplasticity to keep your mental health positive,” she says.
Even solo travelers usually meet new people along the way, Rocco points out, which mitigates isolation — an insidious danger to older people’s emotional and physical well-being.
“When you’re walking around, hiking, with a group or on your own, it encourages community, conversation and con nection,” she says. Discovering mutual interests, whether for a moment while admiring a view or consistently over the course of a trip, is a powerful antidote to isolation, she says.
And, don’t underestimate the cognitive exercise inherent in planning a trip and navigating the connections and schedule, she adds.
Measure activity and change
Setting ambitious health challenges might inflict more stress than they’re worth. A gentler approach is to concentrate on just one or two factors you can control, with the aim of reinforcing new healthy habits and taking advantage of the changed pace and setting to break bad habits.
Ciccarelli is the founder of Lake.com, a vacation house rental platform that specializes in lake properties. He’s constantly checking out locales and potential listings — quite a lifestyle change from his prior position as a tech entrepreneur. He figured out early that he needed to manage his wellness goals to keep up with the demands of vetting properties and growing the business.
Sleep is his key dynamic, so that’s his wellness throughline, regardless of schedule or location. Using a tracker helps him equalize time zones for consistent sleep so “I’m set up for the next day,” he says. The tracker also helps him detect a counterproductive habit: late dinners. “I don’t get as much deep sleep if I eat after 8 p.m.,” Ciccarelli says. That insight yielded an easy fix to his daily schedule.
Steps to increasing steps
Sandra and Jeff Mayernik, both 61, got a shock when they traded their rural spread in Oregon for an itinerant semiretirement (documented on their blog, TheMobileRetiree.com).
A car-free lifestyle was easy to plan but a lot harder to execute, says Sandra, especially when they chose lower-cost short-term rental apartments in residential neighborhoods. Lugging groceries every other day has built their endurance, strengthened their muscles and lowered their blood pres-
sures, she reports.
The Mayerniks’ lesson for people on shorter trips: For city trips, especially, count on public transportation and walking, and use the vacation as motivation to get in shape. In the weeks before your trip, focus on your ability to walk at least a couple miles at a time and to manage several flights of stairs — necessary for exiting subways and train stations or navigating historical sites built pre-elevator.
That’s the approach that dietitian and author Susie Kundrat took last summer when she and her wife vacationed in Montreal. In their early 50s, the couple decided to balance indulgent meals with bike tours of the city. She raided a grocery store as soon as they arrived and packed drinks and ready-to-eat vegetable snacks for their excursions — minimizing budget stress and avoiding snacking temptations.
Kundrat advises travelers to consider their definition of well-being as they plan so they can balance relaxation with activity. Once each day’s itinerary is sketched out, think ahead of ways to weave in a bit of self-care, Kundrat recommends. Low-key stretches or isometrics, for instance, can help you stay limber while you wait in a line. “It could be as simple as balancing on one leg at a time,” she says. And, small habits like that can easily carry over to everyday life once you return.
“Some things that are harder to do at home are easier to do when you’re vacationing,” says Kundrat. “You can build your well-being into your day.” n
“Travel releases mood-boosting endorphins.”
— Dr. Gowri Rocco
Dietitian and author Susie Kundrat
A Good Soak
Natural, restorative thermal spa towns get UNESCO boost
BY CAITLIN MANNER
Steeped in history and brimming with rejuvenative powers, Europe’s thermal spas have long been a magnet for travelers seeking the perfect blend of relaxation, luxury and healing waters.
Photo by Kurort Lądek-Zdrój
“Spa towns in Europe were really the first tourism destinations,” Simone Zagrodnik explained by phone from Wiesbaden, Germany. “The kings and queens, they went to the big spa towns and the whole country followed.”
In order to properly accommodate these seasonal migrations of nobility and their retinues, entire towns arose around the waters, complete with elaborately designed theaters, sophisticated train stations and other cultural institutions.
These were places to see and be seen, where great composers, authors, artists and, later, scientists congregated to produce some of their most famous work.
Eleven of Europe’s most extraordinary examples were officially recognized in 2021 as part of a cultural tourism route on UNESCO’s World Heritage List of “The Great Spa Towns of Europe.” These sites were honored with the designation because they grandly tell the story of the European spa phenomenon.
It’s a tradition that has been developing, in some cases, since Roman times, turning small villages (like Lądek-Zdrój in Poland, which still has a population of just 5,500) into tourist destinations. They all have superlative examples of spa architecture that house mineral and thermal springs, in addition to extensive parks, gardens and “therapeutic spa landscapes,” where strolls along networks of specially built pathways were prescribed as part of the cure.
As the executive director of the European Historic Thermal Towns Association, Zagrodnik is on a mission to preserve, protect and promote tourism to the spa towns, as well as over 40 more historic thermal spa locations.
“From Portugal to Turkey, you have small towns, big towns, you have huge cities like Budapest, and you have super small villages where they use their thermal waters to water their gardens,” says Zagrodnik. “That’s what makes it so interesting and totally challenging at the same time.”
Each town celebrates its own heritage as part of the European spa phenomenon, so to see one doesn’t mean you’ve seen them all. The sites on UNESCO’s Great Spa Towns list are the grandest, the “crème de la crème,” says Zagrodnik, noting a few destinations she’d particularly recommend:
CHAVES-VERÍN (EUROCITY), SPAIN AND PORTUGAL
Chaves-Verín is a “Eurocity,” the result of a program that saw two countries working together for the development of a shared territory rich in mineral waters and a common history.
On the Portuguese side of the Tǎmega River is Chaves,
a vibrant market town famous for its spas, historic center and tasty presunto (smoked ham). Today, you can visit the ruins of the Roman thermal baths — the Aquae Flaviae (“the waters of Emperor Trajan”) — as well as other Roman ruins such as a theater, a forum and a temple/sanctuary. Overlooking the medieval square, Praça de Camões, is an impressive 14th-century keep with a small museum, as well as the Baroque Misericordia church, with its exquisite interior lined with 18th-century glazed tiles. The thermal spas have long been used for the treatment of joint diseases, and for musculoskeletal, gastrointestinal and respiratory problems. Most notably, however, Zagrodnik reports that the waters have a high concentration of lithium, which has the effect of making your skin incredibly smooth. “Their water, it doesn’t smell like sulfur, and when you put your hand in one of the fountains, your skin instantly, almost, stretches. It [becomes] so soft and super smooth.”
Crossing the River Tǎmega into Verín is an ancient stone bridge built by the Romans that is still used today. Although the town of Verín dates back to the 16th century, the mineral waters were not widely used until the 19th century when they rapidly became a popular drinking treatment. In 1859 the first buvettes — little temples where people came to sample the waters — were established. The Fontenova Spring buvette still provides mineral drinking water today.
Both Verín and Chaves’ thermal spas are endowed with modern equipment and many of the latest therapeutic treatments, but if that isn’t enough, just south of Chaves is Vidago, a historical thermal health center that has been favored
Previous page, Wojciech Pool is part of a spa health-resort in the small village of Lądek-Zdrój in southwestern Poland, a destination for travelers dating back to the 13th century; below, Roman ruins, including a thermal complex, were discovered at Chaves in Portugal in 2004.
by several members of the Portuguese royal family over the years. There, in addition to the modern thermal spa, is an elite 18-hole golf course, a five-star luxury hotel and a magnificent palace.
BUDAPEST SPAS, HUNGARY
Budapest is world famous for its historic spas, even earning the title of “Spa City” back in the 1930s. The city straddles more than 100 underground thermal springs and houses some of Europe’s largest and most impressive public baths, each with its own iconic style.
Perhaps the most famous is the Hotel Gellért, a stunning art nouveau hotel built over springs that have been used since the 15th century. In the 18th century, the “miraculous” waters were known as sárosfürdo, or mud baths, because of the abundant fine silt that would deposit at the bottom of the pools. This silt was left by water containing higher-than-usual percentages of calcium, magnesium, hydrogen-carbonate, sulphate-chloride, sodium and fluoride ions — all of which have medicinal properties. For hundreds of years, people sought out these waters for treatment of rheumatic diseases (arthritis) and circulatory conditions. Inhaling the steam from the springs was known to alleviate some respiratory ailments, as well.
Budapest’s Széchenyi Thermal Bath is one of the largest
spa complexes in Europe, with springs for both therapeutic bathing and drinking. The pipe room provides drinking water used for gastric and metabolic disorders as well as certain gallbladder afflictions. But what really makes Széchenyi spas unique, according to Zagrodnik, are the massive “SPArty” celebrations thrown every Saturday to bring in younger crowds.
“They play dance music in the thermal bath,” she says. “There’s a light show, and they serve drinks.”
CALDES DE MONTBUI (CATALONIA), SPAIN
Nestled in the foothills of the Pyrenees, Caldes de Montbui is a charming town just a 45-minute drive from Barcelona. Documents from the 17th century confirm that Caldes de Montbui’s spa traditions go back to Roman times. The iconic Font del Lleó (Lion Spring) situated in the middle of the old town center was originally built in 1581, renovated in 1822 and restored again in 1927.
Boasting some of the hottest thermal springs in Europe — a steaming 165.2 degrees Fahrenheit — the people of Caldes de Montbui can easily say they have come up with some of the most inventive uses for thermal water. In addition to the spa facilities, they use water from the springs to supply the communal laundry houses, constructed in the 19th century and still in use today, water their gardens, and brew huge
Above left, Kochbrunnen (the boil fountain) in Wiesbaden, Germany, provides the water to make special soaps used by local spas; right, the iconic Font del Lleó (the lion’s fountain) in Catalonia, Spain, where water temperatures reach more than 165 degrees Fahrenheit.
Photos courtesy of the
cauldrons of thermal broth in the town square at Christmas. Pasta Sanmartí, a local pasta company, has even been making artisanal pasta with thermal water since the 1700s.
MONTEGROTTO TERME, ITALY
Montegrotto Terme, famous for its mud and spa treatments for hundreds of years, is an easy 40-minute train ride from Venice. Having mostly merged with nearby Abano Terme, the springs are part of the Euganean thermal zone, where waters from the Lessini Mountains emerge — at 188.6 degrees — full of minerals and salts.
The curative properties of the hot springs were already known as early as the Iron Age, and archaeological records indicate that an ancient lakeside sanctuary existed here between the late 8th and 3rd centuries B.C. In Roman times, Montegrotto Terme was an important thermal center, with the virtues of the hot springs praised by Hippocrates himself. Near the main street, visitors can see the remains of the original Roman bathing complex (termas romanas) — three interconnected pools and a small theater.
Montegrotto Terme is especially renowned for its thermal muds, which are particularly prized for relieving pain associated with osteoarticular diseases (rheumatism, arthritis and osteoporosis). The preparation of the thermal mud takes several months, during which it is “matured” by combining three elements — solid or land (natural clay), hydromineral
(thermal water) and biological (microorganisms and biomaterials). The resulting spa product is the only one to have been given a European patent and is ranked in the highest classifications by the Ministry of Health.
As an additional perk, unlike some of the smaller thermal spa locations, Montegrotto Terme has over 30 nearby hotels.
BADEN-BADEN, GERMANY
One of the 11 cities included in UNESCO’s list of “Great Spa Towns,” Baden-Baden might perhaps be a more familiar name to American travelers.
At the Friedrichsbad spa, visitors undergo a 17-step ritual combining Roman and Irish bathing traditions, alternating between hot and cool waters and various baths. (Zagrodnik says visitors to German spas generally bathe in the nude. However, the Friedrichsbad hosts “textile bathing days” on Wednesdays and Saturdays, for which people are expected to wear swimsuits.)
At the end of the 19th century, Baden-Baden experienced a construction boom and was known as the summer capital of Europe, where an international crowd would gather for social and cultural events. Today, visitors can still admire the gorgeous Festspielhaus, one of the largest classical music venues in Europe); visit the “most beautiful casino in the world,” according to Marlene Dietrich; and stroll through the neo-baroque Old Town. n
Gorillas In My Midst
BY SHERYL NANCE-NASH
Realizing dreams, facing fears on a Ugandan safari
IDON’T REMEMBER WHEN IT STARTED, this feeling that I had to get up close to gorillas in the wild. The longing simmered for years. The universe heard me. In October, I was invited to Volcanoes Safaris’ newly opened Kibale Lodge in Uganda. I did a hallelujah dance. Then I panicked. At 60-plus and hardly fit, would I be able to trek the terrain? I had visions of leaving the jungle on a stretcher. I spent the summer walking and going to the gym to build strength. Fall came fast. Physically, I
still didn’t feel ready, but I got on that plane for the roughly daylong flight to East Africa.
I’ll always remember arriving at Kibale Lodge. It’s magical.
The next day, on our way to Kyambura Lodge we stopped in the Rwenzori Sculpture Gallery with its meditative gardens and powerful sculptures. The Kyambura Lodge was
sleep as I thought about the terrain, said to be the most onerous of the trip. This could go badly, I thought. Should I bail? That would be a big failure. Morning came fast. I needed that long-before-sunrise wake-up call that was my butler singing sweetly in her native tongue at my door.
I was quiet on the short drive to the
park. We arrived at the reception area with many others who had gathered for the trek. We received instructions, details on what to expect, and advice on what not to do: No eating or drinking in front of the gorillas, no sudden noises or movements when they came near. I took my seat and again fought through my fear. A musical troupe
Clockwise from top left: A palatial banda (cottage) at Kibale Lodge; a chimpanzee in Kibale National Park; Kyambura lodge, on the edge of the Kyambura Gorge sunken rainforest; author Sheryl Nance-Nash on safari.
started performing for us. They sang and danced to the music of my ancestors. This settled my soul: The ancestors were telling me I could do this. When they finished, I was sure that somehow, some way, I’d be OK.
I got a porter named Amos and a ranger named Gloria. I loved how Uganda had female rangers. As we headed out, my nervousness crept back in — but I had to do this. We climbed up and down treacherous terrain. I fell behind the group. Gloria stopped to give the others a rest and us a chance to catch up. She looked out for me.
“ One by one, 300 to 400 pounds of gorilla moved slowly by…”
After about an hour, Gloria got word that the gorillas had been spotted. We moved in a direction that would bring us toward them. That excited everyone and encouraged me to keep stepping. They came, and we froze like statutes. One by one, 300 to 400 pounds of gorilla moved slowly by, sauntering past us. They went a little distance before stopping and hanging out to sit on the forest floor. Used
to humans, they looked at us unimpressed. One walked less than six inches past me to go nestle in the bushes. I nearly stopped breathing and finally exhaled when he left. I have no words to fully explain what it was like to be there, to look into their eyes, to see how humanlike they were. They are gentle giants, spiritual. They went beyond us, and we followed, which got challenging when they traipsed up through bushes. We beat back the brush and climbed higher. At one point, I looked back and was astonished at the height we’d reached. Before we knew it, we were winding our way out of the forest. I was spent, emotionally, from the exhilaration of seeing them and the exhaustion of the climb. I was wobbly; I stumbled a few times and fell, but not as badly as I had with the chimps. I brushed myself off and kept looking forward: The end was coming. I had seen the gorillas in all their glory. I left the jungle victorious — a dream realized, fears conquered. n
STAYING AT BWINDI LODGE, overlooking the Bwindi Impenetrable Forest National Park and offering views of the forest canopy, was the last leg of author Sheryl Nance-Nash’s incredible journey.
Tales from the XX Side
Memoirs from women that offer messages for all
BY JANET REYNOLDS
WOMEN HAVE OVERCOME STEEP ODDS and lived to tell the tale. Suffrage, feminism, workplace discrimination, #MeToo and other women’s movements throughout history have led to where we are today, with still so much work to do. It seems a good time to highlight some terrific memoirs by female writers that will inspire you, no matter which chromosomes helped make you who you are.
Brooke Shields is Not Allowed to Get Old: Thoughts on Aging as a Woman
by Brooke Shields,
Flatiron Books, 240 pages, $29.99
I went into this book expecting to be underwhelmed at best, irritated at worst. By the end of the prologue, I was already happily hooked. Conversational in tone, the book is your own private coffee klatch with Shields as she dishes on what it’s like to be a famous 59-year-old whose first claim to fame — indeed, a focus throughout her career — was her looks. Even women who don’t turn heads or whose careers don’t rely on the fit of their Calvin Kleins will identify with the ways in
which older women begin to become invisible within a society fixated on youth. Shields may be famous, but to a certain extent we all are in this together.
Using herself as an example, including self-deprecatingly noting the absurdity of some of her beliefs and the stupidity of some of her actions, Shields talks about the ways in which she loves growing into the many opportunities that come with getting older: Say no to things you’re not comfortable with or interested in! Don’t obsess about what other people think! And she talks candidly about the changes that aging brings to women in particular. Turns out that, yes, Shields also struggles with a low libido and chin hair.
If you want a down-to-earth story about aging and ways to make it a great next chapter, diving into Shields’ latest memoir is a good step to take.
Blow Your House Down:
Gina Frangello was happily-ish married until she wasn’t, and she had a longtime affair that led to a very messy divorce in her late 40s. She also was diagnosed with
breast cancer and fast-forwarded into menopause as a result of the treatments, parenting her three children, taking care of her elderly ailing parents and trying to make ends meet. This book is her mind dump about that time and it is absolutely riveting as she navigates the challenges and her rage at the various injustices happening to her.
Women of a certain age everywhere will read this book and think to themselves at least once, YES! That is exactly how I feel! — this, even if their own lives seem like a fairy tale compared to what’s going on in Frangello’s world. Blow Your House Down is an ode to being a woman in midlife. It’s enlightening, funny and a bit shocking in parts. Definitely worth a read.
Educated
by Tara Westover, Penguin
Random House, 352 pages, $20
I read — or I should say consumed — this book in 2018 when it first came out and immediately bought three copies for my daughter and closest women friends. “Read this,” I said, “and you will realize no hurdle is too big to overcome and that your life is, even in its most challenging moments, likely a cakewalk.” Or words to that effect.
In her debut memoir, Westover chronicles her life growing up with survivalist parents in the Idaho wilderness. Her father, who she says in the book likely had undiagnosed bipolar disease, kept the family so far off the grid that she literally didn’t get a birth certificate until she was 9 (and basically chose a date for her birthday since no one could remember). No one ever had medical care. Instead their mother, who apparently has a successful essential oils and herbs business, created tinctures and mended broken bones herself. Westover, influenced by one of her brothers who “escaped” and got a college degree, ultimately educates herself and enters a classroom for the first time when she is 17. She now holds a Ph.D. from Cambridge University and her book, a No. 1 New York Times bestseller for two years when it was published, is a multiple award winner. If this book somehow escaped your radar, run, don’t walk, to your closest bookstore and get a copy. You won’t be sorry. n
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TIME
BY ROD MICHAEL
There is no better place to greet spring than the garden. Being a longtime gardener, I’d like to share some thoughts. Whether we’re new or old to gardening, we need to think about what we want to grow and how much time we want to spend doing it.
The first thing to do is pick the right location, ideally a site that gets at least six hours of good sunlight each day. Lettuce, spinach and other greens will grow well in a partially sunny spot. Tomatoes and peppers will need as much light as possible.
Seeds or plants? Lettuce, beans, carrots, beets, chard, spinach, peas, cucumbers and squash can be directly seeded. Do not plant all at once but rather in two-week intervals, and plan your layout well. If you are starting from seed, it will take six to eight weeks for your seedlings to be ready to plant. Make sure you check the seed-starting dates for your zone and use row covers or plant tunnels to keep wind and bugs away.
Keep the garden close to your house, as it will make it much easier to run out and pick what you need for a meal. Make sure you have a water source so that you can keep everything well hydrated. Invest in a good hose and a timed sprayer, unless you don’t mind spending a little more time out there. You will want well-drained sand loam with as much organic matter as possible. Be sure to add compost, leaf mold or well-aged manure, not fresh manure. A raised-bed garden is the easiest to manage; grow bags work very well also. I use them for growing potatoes and some tomato plants.
Want to try something different? Grow your own garlic. It requires a fall planting in late October or early November. The harvest will be ready the following June. Prior to the harvest and curing, you can cut garlic scapes — the edible stems — and enjoy them on a piece of meat or grilled with some EVOO and salt and pepper. Onions, leeks and shallots are also easy to grow and will boost your gardening confidence.
I always love to plant some zinnias and marigolds from seed, because they look wonderful and they make a great gift when going to someone’s home or presenting to your significant other.
The garden is what you make it. Start slowly, plan it out well and I am sure upon your first harvest you will be extremely happy. There are no gardening mistakes, just experiments. Go out and find your green thumb — and dinner as well. n
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