Nourish Your Body for Healthy Aging

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Most people are unaware of the significance of malnutrition in older adults, which requires attention.

What is malnutrition? Malnutrition is a physical state of unbalanced nutrition. It can mean undernutrition or overnutrition.

Fact 1 Malnourished individuals can be underweight or overweight, because you may eat enough food in calories but lack essential nutrients to be healthy

Fact 2 Recognize multi-dimensional factors causing malnutrition in older adults and cultivating healthy eating is essential for well-being

Fact 3 Eating more will not prevent or correct malnutrition

Plain and simple nutritional health rules

1. Do not put any toxics (such as cigarettes, abusive alcohol and drugs, disease-promoting junk fords, etc) into your body and cut back on processed, packaged foods. Eat mindfully for your nutritional needs.
2. Food is better than medicine. Make quality food choices in for daily meals and not rely on supplements. Prioritize plant based foods (i.e., fresh vegetables, fruits, seeds/nuts, whole grain) over processed food (i.e, packaged meats, baked goodies, chips/crackers).
3. Be aware of any nutritional deficiencies, even you appear to be well nourished. Your clinical laboratory test is a good tool for reveal signs of malnutrition. Discuss with your Doctor and taking corrective actions; follow medical guidance when taking supplements.
4. Engage in an activity routine and be active as much as possible. Exercise for at least 30 minutes a day, five days a week is a good start. Physical activities are not only for weight loss, but contributes important significance in your health and wellbeing. Keep in mind for safety first and work out at your comfort level. No need to push over your physical limit.
5. There is no magic diet; healthy eating is part of the lifestyle changes and you need to stick with it. It is a marathon, not a dash. Since each individual is unique, nutrition cannot be “one size fits all”. Health coaching offers personalized program for therapeutic life style changes. Quality Life Forum Health Coaching will provide guidance and support for your wellness. To learn more, go to https://qualitylifeforum.weebly.com/coaching-programs.html for details.

Summary:

Malnutrition is a physical state of unbalanced nutrition. It can mean undernutrition or overnutrition. Malnourished individuals can be underweight or overweight, because you may eat enough food in calories but lack essential nutrients to be healthy. Malnutrition in older adults can be caused by a variety of factors. Eating more will not prevent or correct malnutrition. Malnutrition is an imbalance of nutrients—meaning your diet may be high in calories but is low in nutrients that your body needs. It's worth to note that not every calorie is created equal, as each food has a specific effect in digestion, absorption, and distribution in human body. Keep in mind for the plain and simple nutritional health concepts. Managing chronic conditions through nutrition is an effective therapeutic approach. Cultivating healthy eating is essential and you need to stick with it for healthy living. 

Coping with Loss and Emotional Healing

May is beautiful time of the year and I always loved it, as the Mother’s Day comes around my mother’s birth day and the air is filled with warm Mother Nature.  But things have changed since the loss of my mother, as well as the anniversary of loss of my dear sister approaches at this time. Loss of loved ones are very painful, as the world shattered, more so at such special time. 

Grieving Facts: 

• We are likely to grief at some point in our lives.  Let’s face it and do not ignore. Do not suppress feelings and pretend to be emotionless.  It’s OK to cry; let it out.  Take time for yourself and be yourself, you may grief alone with journals or music or ventilate true feelings with trusted someone who is willing to listen and support.
• Flashbacks, memories, dreams seem real and unforgettable. The old family photo album – you want to see but afraid to open them. You want to take the time train back, to experience those ordinary days in the past that you took it for granted then and miss it so much now. It wasn’t so long ago, but gone forever.  The sadness of loss hurts deeply in the heart. Accept the fact. Remember the precious moments, be thankful and transform grief into positive life energy. Smile after dry your tears and look up. Life goes on; living in the moment.
• Dealing with guilt and regret for the unfinished – for anything you wished got it done earlier, better, or differently; for anything you did not get the chance to say, to see or to do; for everything you want to but nowhere to tell or share…… Write a journal; sing soft song, to express your thoughts and love. Do something meaningful – i.e., after my sister’s life was cut short by cancer, I joined National Patient Advocate Foundation and started online health coaching to promote wellness. I am feeling fulfilled when helping others.
• Time will pass but the wounds in the soul won’t heal automatically, unless you are emotionally ready.  Don’t try to replace them – the special someone or something are not replaceable. Find the resting place for them, in the earth and heart. Releasing attachment and making adjustment gradually at your personal pace. Letting go may take time. Take good care of yourself – walk out from the shadows of darkness and fill up your daily routine with healthy energies. Calm down your mind peacefully.
• Celebrate life and Mother’s day. Life cycle is endless. Connect yourself with nature and hope. With gratitude, we cherish every moment and to love with an open heart. Remembering the time we shared, for the love and family bounding, for the legacy of compassion and courage to moving on. 

My true story to share –

• 

One morning in mid-April, I opened my bedroom curtain as usual and saw something on the tree just outside of the window. Looking closely, it’s a mother bird in her nest hatching eggs on the tree branch. Awesome! This is my first lucky chance to watch wild life naturally in such close range without being noticed. The window became my observation station since and I have been watching her every day.  She lay in the nest for 10 days, rain or shine; finally the moves of new lives were seen. I also caught the male bird came for food delivery and how the babies were fed. The mother remained in the nest and never left her babies alone for another 7 days. The nest got crowded, with the two baby birds started moving around and flapping their wings. I know they will be ready to fly soon.  At last, on the May Day morning, they were gone. They flew into the freedom sky.

Looking at the empty nest, I miss them. But I am pleased to see the new lives took off from here. “Thanks for coming and bring the joy of life to my heart”, I wish they could hear me, “wishing all the best”.     

Mother Nature loves and bliss all lives under the sun. With appreciation, we celebrate Mother’s day in May. With remembrance, we also celebrate the Memorial Day in May. May is my special memorial for my loved ones and to honor their lives and legacy, which means so much to me.

Additional grieving support resources

http://www.griefshare.org/
https://www.griefrecoverymethod.com/grief-support-groups
https://www.compassionatefriends.org/home.aspx

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Golden Mindset Bridging into Golden Years

It’s your golden years and you have earned it - no financial worries, no work or family stress. Life is good, but are you ready?

Retirement is a landmark of achievement and the new baseline of re-establishing lifestyle. It takes some thoughts and some time to transform your mindset, as the “golden gate” bridging into your golden years. This mindset transition process may begin sooner or later and duration varies individually. 

With life expectancy at an all-time high, retirement leisure can last anywhere from 20 to 30 years.  That’s a lot of time to fill, and retirees need to well plan for it to make the most of golden years value.

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When you have everything, wellness and happiness now becomes the most important focus.  Retirement should be more about you than your money.  You are not too old. Your mind and body must be challenged to stay healthy. Be thankful for what you have, who you are and where you will be. The true fountain of youth is an attitude of gratitude. Establish a healthy lifestyle routine; enjoy physical activities at your comfort level.

Golden years are most enjoyable, as you are duty-free and debt-free.  Health is the prerequisite for freedom. Healthy mindset is the wellness foundation.

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The Golden Keys for the Golden Years Update

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For healthy aging, here is the golden keys for your golden years ahead.

Aging is a natural process. Everyone is getting older each day, from birth to death. No matter what age you are, today is the youngest day in your life ahead. You are lucky when entering your golden years, as some couldn’t make this far and never had a chance to enjoy their golden years in the life journey. Therefore, be grateful for where you are now in life. Enjoy your freedom of your lifetime; understand as you came with nothing and will take away nothing from this world. The material things don’t really matter much.

Happiness nurtures life and enhance health. Practice self-care to live your best life - 

1. Enjoy life now. Don’t scarify quality of life for the sake of save money. Be mindful of your time and whom you spend time with. Live in a full life today, put away the past and don’t be anxious about future.

2. Slow down and set your own pace. You don’t have to be the super man/woman to do everything and trying to meet all other’s needs.  Do one thing at a time and do the things you enjoy. You will sparkle your moments in the ordinary days.

3. Let the sunshine into your heart and break the darkness. By this age, you have gone a long way and experienced too much. Let go and get out of the shadow of the sadness. Smile, relax, and be peaceful, walk into the nature to feel the energy of life. You will become strong from sad experiences, you will become brave from vulnerableness,  you become accountable from responsibilities, and you become independent when you have to stand alone without fears.

4. A job title and salary grade is not that important.  Gains and losses serve its purpose - no loss; no gain.  Everything comes and goes in life while you are moving on. A major issue today will be minor by tomorrow, a big event this year will be a story in the next year, and a great happening in life will be history in the future.

5. Don’t mind too much of others opinions. Humans have eyes in common, but they see the world differently. Humans have ears in common, but they hear things differently. Humans have mouth in common, but what they say is different. People think differently and live in different ways.  Trust your own instinct, not necessarily what others think or say.

6. You have the right to say “no”.  You don’t have to struggle under pressure. You know better of your own wills and limits.  You will not be able to please everyone and you do not have to be in control of everything. Refusal for unpleasant request is your best protection. You are open-minded and fearless.  Your key objective is health and happiness. Respect your own freewill and live your way of life.

7. Understand Mother Nature; don’t fight or worry too much for things you don’t have control of.  No need to be too concerned for the unknown and always apprehensive.  

8. Keep a young heart and good spirit. A healthy mindset will determine your attitude for life. Do the things you enjoy to do and go to the places you want to go now, don’t wait. For the items on the wish list, keep up the hopes.

9. Value your true feelings and treasure your loved ones. You are lucky if you have someone is taking care of you and be grateful. ​If not, please take good care of yourself. Keep a simple life with well-balanced nutrition, physical activities, and rest, to maintain body and mind fitness. 

10. When you are satisfied, you are happy. Friendships, nature, learning, peace, young heart and open mind, love, sharing, gratitude, generosity and good health will keep you happy on your golden years’ journey.

Quality Life Forum health coaching will be your trusted ally and resource along your way.  Feel free to contact qualitylifeforum@outlook.com for your health coaching needs. 

Best wishes for your happiness.

Intermittent Fasting Update

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Part I - Exploratory Discussions

Is intermittent fasting a viable option for weight loss?  Most weight loss researches are focusing on what to eat or not to eat, metabolic rate, calorie intake vs. energy expenditures, etc; but not much on when to eat and frequency of intakes. Furthermore, do humans need to be fed 3 times a day and nibbles in between? Lions in the wild can go days without food and gorge in up to 66 pounds of meat at one setting is rather normal.

Although major research efforts have focused on how specific components of foodstuffs affect health, relatively little is known about a more fundamental aspect of diet, the frequency and circadian timing of meals, and potential benefits of intermittent periods with no or very low energy intakes. The most common eating pattern in modern societies, three meals plus snacks every day, is abnormal from an evolutionary perspective. Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage. As data on the optimal frequency and timing of meals crystalizes, it will be critical to develop strategies to incorporate those eating patterns into health care policy and practice, and the lifestyles of the population.

Few recent scientific studies suggest that there is great potential for adulthood lifestyles that incorporate periodic fasting to promote optimal health and reduce the risk of many chronic diseases.

Animal studies have documented robust and replicable effects of fasting on health indicators including greater insulin sensitivity, and reduced levels of blood pressure, body fat, IGF-I, insulin, glucose, atherogenic lipids and inflammation. Fasting regimens can ameliorate disease processes and improve functional outcome in animal models of disorders that include myocardial infarction, diabetes, stroke, Alzheimer ’s disease and Parkinson’s Disease. One general mechanism of action of fasting is that it triggers adaptive cellular stress responses, which result in an enhanced ability to cope with more severe stress and counteract disease processes. In addition, by protecting cells from DNA damage, suppressing cell growth and enhancing apoptosis of damaged cells, fasting could retard and/or prevent the formation and growth of cancers.

Recently studies have shed light on its role in adaptive cellular responses that reduce oxidative damage and inflammation, optimize energy metabolism and bolster cellular protection. In lower eukaryotes, chronic fasting extends longevity in part by reprogramming metabolic and stress resistance pathways. In rodents intermittent or periodic fasting protects against diabetes, cancers, heart disease and neurodegeneration, while in humans it helps reduce obesity, hypertension, asthma and rheumatoid arthritis. Thus, fasting has the potential to delay aging and help prevent and treat diseases while minimizing the side effects caused by chronic dietary interventions.

Research studies have shown that reducing your daily caloric intake by 20 to 40 percent is an effective way to lose weight and improve cardiovascular and metabolic health. However, it’s very difficult to eat less every day for a long time. So people are looking for more manageable ways to improve their health, and many are turning to intermittent fasting — short periods of eating little to no energy-containing food and drink. 

A scientific study finding, which published on Nature Medicine, 2025, reported intermittent fasting is effective for weight loss and improves cardiovascular health in people with obesity problems.

Part II - Intermittent Fasting Methods, Guidelines and Practical Tips

Part III – Key Points and Considerations

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Caution –Studies of fasting regimens have not been performed in children, the very old and underweight individuals, and it is possible that fasting would be harmful to these populations. Therapeutic fasting should be under close medical supervision. As clinical data on intermittent fasting for weight loss is very limited to date, consult your personal physician for your nutritional needs and weight management.

References:
The scientific approach to intermittent fasting, 2016, by Dr. Michael VanDerschelden
The complete guide to fasting, 2016, by Jason Fung, MD and Jimmy Moore
http://www.pnas.org/content/111/47/16647.full
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
http://scopeblog.stanford.edu/2016/07/07/intermittent-fasting-fad-or-science-based-diet/
https://sciencebasedmedicine.org/intermittent-fasting/
http://easacademy.org/trainer-resources/article/intermittent-fasting

https://www.sciencedaily.com/releases/2025/01/250108144146.htm

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Immunity and Aging

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The immune system helps protect human body from foreign or harmful substances. Examples are bacteria, viruses, toxins, cancer cells, and blood or tissues from another person. When growing older, the body’s immune function declines.

While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them. Respiratory infections, influenza, and particularly pneumonia are a leading cause of death in people over 65 worldwide. The aging process somehow leads to a reduction of immune response capability, which in turn contributes to more infections, more inflammatory diseases, and more cancer.

How to protect overall immunity?
A strong immunity is the first line defense for illness. Healthy life style and behaviors are the essential factors. The immune system will functions better when protected from environmental assaults and bolstered by healthy-living strategies.

Although the immune response is a body function you can’t control, these healthy habits and behaviors will benefit immunity:

1. Prioritize sleep and maintain regularity of daily routine: During sleep, your immune system releases proteins that help fight off infection. Sleep deprivation may decrease the production of these protective cells. Maintain adequate sleep (7 – 9 hours at night) is beneficial for good health. Sufficient rest will allow body to recover from physical fatigue and mental exhaustion.  Human body has an internal body clock that follows a daily 24-cycle known as a circadian rhythm. The body clock, also known as a circadian clock, responds primarily to environmental cues, such as light and darkness, as well as genes that influence how quickly or slowly our body clock runs and, as a result, how closely it aligns with the 24-hour day. Nearly every tissue and organ in the body is governed by its own circadian clock, which is responsible not only for controlling our sleep patterns, but for synchronizing every biological process — body temperature, blood pressure, hormones, etc, to the time of day. When the body clock is disrupted, whether by occasional or continuous interruptions of sleeping patterns, and the natural circadian rhythm is either slowed or accelerated, may impair body immunity.

2. Exercise safely and regularly – Being active contributes to general good health and therefore benefits the immune system.  However, extremely challenging physical activities and high intensity training is a stressor to the body and weaken the immunity. Exercises also support self control of extreme emotions and mood swings and maintain a peaceful and content mentality.

3. Healthy eating and keep body weight within normal range for your age: There appears to be a connection between nutrition and immunity in the elderly. Micronutrient malnutrition, in which a person is deficient in some essential vitamins and trace minerals that are obtained from or supplemented by diet, can be common in the elderly. Healthy immune system warriors need good, regular nourishment. Eat healthy food rather than processed food or supplements. For example, a whole orange has more nutritional value than the orange juice or vitamin C pills.  

4. Maintain good personal hygiene and proper hand washing reduce the risks of infections. DO NOT smoke and limit alcohol intake.

5. It is important for older adults to keep preventive care and keep vaccines current.

            

Vaccination for older adults

The most important vaccinations seniors should discuss with their physicians include the flu vaccine, pneumococcal vaccine to prevent pneumonia, shingles vaccine, and COVID-19 vaccine.

A reduction in immune response to infections has been demonstrated by older people's response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, the vaccine is much less effective compared to healthy children (over age 2). But despite the reduction in efficacy, vaccinations for influenza and S. pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination.

Go to https://qualitylifeforum.weebly.com/2025-jan-immunity-and-aging-update.html to learn more for Influenza Vaccine, COVID 19 Vaccine, Pneumococcal Vaccine, Shingles Vaccine, and Tdap vaccine for adults. 

The take home messages

• A strong immunity is the first line defense for illness and it is built overtime. No magic for a quick fix. Healthy life style and behaviors are the essential factors. The immune system will functions better when protected from environmental assaults and bolstered by healthy-living strategies.
• Well regulate quality nutrition, exercise, and rest/sleep is the key to build and maintain a strong immune system.  Most importantly, keep up a positive, peaceful, and content mentality.  Emotional state and mood swings weaken the immune system.
• Many products on store shelves claim to boost or support immunity, but the concept of boosting immunity actually makes little sense scientifically. 
• Vaccination for prevention is strongly encouraged for older adults, as immune systems tend to decline over time, putting seniors at higher risk for certain diseases.   The most important vaccinations seniors should discuss with their physicians include the flu vaccine, pneumococcal (pneumonia) vaccine, shingles vaccine, and COVID-19 vaccine.

References:
https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
https://www.ncoa.org/blog/4-important-vaccines-seniors-covered-medicare/

Music learning and Practice Benefits for older adults update

Music is in our lives. Music engages not only your auditory system but many other parts of your brain as well, including areas responsible for movement, language, attention, memory, and emotion. Many begin music learning and musical instruments practice in early childhood, with or without self-motivation. This is great, as it will become a valuable personal asset to benefit later in life. It is never too late to start or re-start at any age. 

Reading music and playing a musical instrument is a complex activity that comprises motor and multisensory (auditory, visual, and somatosensory) integration in a unique way. Music has also a well-known impact on the emotional state, while it can be a motivating activity. The piano is one of the most difficult and rewarding instruments to learn; you have to learn to read notes and translate them to the keys, you have to do it with both hands at the same time, you also have to learn to play with correct technique, dynamics, timing, pedals, and more.

Findings from selected research studies suggest many benefits -

Study 1 - Effects of music learning and piano practice on cognitive function, mood and quality of life in older adults

A small Barcelona study ( N = 41, with 29 completed), published in Nov, 2013, aimed the specific effects of musical training vs. the effects of other leisure activities(physical exercise, computer lessons, painting lessons, among other) in elderly people. It reported a significant improvement on the piano training group on testing that measures executive function, inhibitory control and divided attention. Furthermore, a trend indicating an enhancement of visual scanning and motor ability was also found. Finally, in this study piano lessons decreased depression, induced positive mood states, and improved the psychological and physical quality of life of the elderly. These results suggest that playing piano and learning to read music can be a useful intervention in older adults to promote cognitive reserve (CR) and improve subjective well-being.

Study 2 - Individualized Piano Instruction enhances executive functioning and working memory in older adults

A small study (N = 39, with 31 completed), published in July, 2007 by East Carolina University and the University of Florida, evaluated transfer from domain-specific, sensorimotor training to cognitive abilities associated with executive function. This study examined Individualized Piano Instruction (IPI) as a potential cognitive intervention to mitigate normal age-related cognitive decline in older adults. Results of this study suggest that IPI may serve as an effective cognitive intervention for age-related cognitive decline.

Study 3 - The Benefits of Music Instruction on Processing Speed, Verbal Fluency, and Cognitive Control in Aging

A small study (N = 70, with 46 completed), published in 2010 by University of South Florida, Tampa, examined the effects of active music instruction in piano compared with music listening instruction on executive function in healthy older adults (ages 60-85). This study concluded that group piano instruction and music listening instruction can enhance cognitive abilities in processing speed, verbal fluency, and cognitive control. A novel and progressively difficult curriculum that facilitates focused attention and concentration with complex bimanual coordination may successfully contribute to preserving cognitive abilities in aging. While simple coordination exercises are performed automatically, complex motor tasks typically require additional focused attention and executive control for older adults. Musical training contains many essential components of a successful cognitive training program such as task novelty, bimanual coordination, and progressive difficulty.

Although these studies were small in sample size, the findings are promising and we hope to see more scientific studies with supporting data in the future.

 The Benefits for Adult Piano Practice

Asymmetrical bilateral coordination is for those tasks where the two sides do different things. To coordinate two-sided or bilateral movements, the brain needs to communicate between both its hemispheres through the corpus callosum. Bilateral coordination plays an essential role in improving cognitive function. Regular piano practice and building hand/finger independence benefit brain health.

There are many benefits of learning to play piano in adulthood (not for competition or performing purpose), as learning promote cognitive functions and practice enhance complex motor skills. Positive feed-backs have been reported in -

• Mental focus and concentration
• Memory enhancement activation and maintenance
• Mind-Sight-Hand coordination
• Self discipline
• Relaxation and stress reduction
• Creativity and expression
• Positive emotions and happiness

The Advantages Of Adult Piano Practice

Starting adult piano lessons and regular practice has unique advantages:

• Adults chose piano for the purpose of learning; both the process and results are meaningful.
• Adults read, understand and apply instructions in a mature nature.
• Adults are self-motivated and self-disciplined for practice.
• Adults will be able to enrich piano studies from reading books, watching tutorials and listen to CDs/concerts.
• Adults are free to select the music of their own preference.
• Adults in retirement have more time to enjoy practice and gain satisfaction from new skill-set.
• The sound of music brings happiness and enhances quality of life.

Tips for adulthood music learning and piano practice:

1. Make a commitment for life-long learning. Learning will not be an overnight success, but with persistent effort. Calm down your frustrations during practice and having fun while pursuing your goals.

2. Taking beginner adult piano lessons on-line it’s a good place to start, which is convenient and affordable (or free). You set your own pace and routine. Enroll in group lesson or private lesson are also options.

3. If you took piano lesson in the past, but have not practiced for a long time, you probably thinking that you don’t remember anything. In fact, it will be much easier to re-start, just allow some practice to pick it up again. A re-fresh course is also a good idea.

4. Choose a favorite music piece appropriate for your level; don’t be afraid of few technical challenges.
5. Listen to it first will be very helpful, if available. This will help to train your ears and guide you for the tempo, rhythm, main theme, etc. Listen to it as often as needed.

6. Break down the master piece into small sections, hands separately, for practice. Target a single technical difficulty at a time then move on to the next.

7. Monitor your practice and correct mistakes promptly; do not repeat the mistakes overtime. It is important to listen and checking carefully.

8. The ideal daily practice time block for best result is at least one hour. Note: Taking 10 minutes at a time six times a day may not be as effective as practicing one hour a day for results, as the first 10 – 15 minutes are mostly warming up and bring you up to where you were previously. You will then moving on and making progress at each practice session toward perfection.

Learning to play an instrument is a great experience to boost brainpower, to master new skills, and bring you more enjoyable moments in life. Give it a try and enjoy.

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