Webinar: Your Health After 40

Join Abby Horton as she discusses how to maintain health after age 40. Topics covered include recommended medical visits, testing, vaccinations, tailored nutrition and exercise for those 40 years and older. All ages are welcome! It is never to early to plan for continued health.

Your Health After 40

Authored by Abby G. Horton, MSN, RN, CHC, CLC

Cultivating and maintaining your health after age 40 can be challenging at times, so it is important to make your health journey enjoyable and your lifestyle changes sustainable. Health at every age is achievable! Let’s explore 40 Healthy Habits to adopt After Age 40.

40 After 40 [Healthy Habits]

  1. Do a life audit. Evaluate your habits and make any needed changes.
  2. Prioritize preventative health practices/services.
  3. Do monthly self-breast exams/or self-testicular exams.
  4. Schedule an annual physical exam and WellBAMA screening. Know your numbers!
  5. Visit the eye doctor for an annual eye exam.
  6. See your dentist for your twice-yearly cleanings.
  7. Check your skin for changes, especially with your moles. Schedule a dermatology exam.
  8. Apply sunscreen every day, even in the winter or on cloudy days.
  9. Know your health history, family history, and risk factors for cancers and chronic diseases.
  10. Focus on the FIVE to THRIVE (e.g., sleep, hydration, nutrition, purposeful movement, and meditation).
  11. Have a consistent bedtime and wake-up time.
  12. Set healthy boundaries, especially with technology.
  13. Regularly disconnect or unplug from technology.
  14. Follow social media accounts for inspiring content. Unfollow accounts as needed.
  15. Avoid using email as a to-do list. Set a schedule for when you check and respond to emails.
  16. Stand more than you sit.
  17. Be sure to stretch every day.
  18. Weight training is particularly important for healthy aging.
  19. Eat a protein, complex carb, and healthy fat eat each meal, if appropriate for you.
  20. Take care of your mental, spiritual, and emotional health.
  21. Shop local! Fresh produce and local honey are great ways to improve your nutrition.
  22. Surround yourself with positive and inspiring people.
  23. Practice mindfulness and deep breathing to manage stress.
  24. Develop a gratitude practice and consider reflective journaling.
  25. Laugh and smile often.
  26. Cultivate intimacy in your personal relationships.
  27. Enjoy new and old hobbies!
  28. Take naps and rest when you feel tired.
  29. Be playful. Play with your kids, grandkids, or family pets.
  30. Manage your emotions, especially your anger.
  31. Try something new…a new recipe, a new walking trail, or a new vacation spot.
  32. Continue your personal development. Try listening to an audiobook or podcast on your commute.
  33. Set aside time for yourself to relax and decompress.
  34. Remember that health is also financial health. Set a monthly budget and track your spending.
  35. Spend quality time with family and friends. 
  36. Remember who you are and revisit your goals/dreams often.
  37. Use positive affirmations. For example, Today, I abandon my old habits and take up new, more positive ones.
  38. Get outside and enjoy nature. Also, get your daily does of Vitamin D!
  39. Ask for help when you need it.
  40. Remember that the best is yet to come!

FIVE to THRIVE Resources:

Sleep  https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Hydration – Don’t Wait, Hydrate! http://wellness.ua.edu/webinar/

Nutrition – https://www.nutrition.gov/topics/basic-nutrition/healthy-eating

Movement  https://yogawithadriene.com/yoga-complete-beginners/

Meditation App – https://my.life/

Don’t Wait, Hydrate!

Authored by Abby G. Horton, MSN, RN, CHC, CLC

At the first sign of thirst, don’t wait, hydrate! Water is so important to our overall health and wellness. During the month of July, we have already experienced record-breaking high temperatures and multiple days with heat wave warnings. Whether you are spending time outside or you are mostly indoors, proper hydration is essential. Be sure to know the warning signs of dehydration, tips for increasing your fluid intake, and fun ways to add more water to your daily routine. Join us for our next Wellness Webinar, Don’t Wait, Hydrate! (Wednesday, July 15 at 1:00 PM). Also, check out the resources below for more tips, favorite water bottles, and infused water recipes.

Warning Signs of Dehydration

  • Dry skin
  • Muscle cramps
  • Fever and chills
  • Food cravings (especially for sweet or salty foods)
  • Headaches
  • Fatigue and or sleepiness
  • Dry mouth/bad breath
  • Decreased urine output and/or darker colored urine

Hydration Tips

  1. Don’t wait until you’re thirsty.
  2. Always carry a water bottle with you.
  3. Drink water first. Avoid sugary sports drinks or soft drinks.
  4. Eat fruits and veggies with high water content.
  5. Set hydration goals and track your water.
  6. Make water fun. Add fresh fruit and herbs to flavor your water.
  7. Avoid excess caffeine and alcohol, which can dehydrate you.
  8. Set an alarm on your phone as a reminder to drink water.
  9. Drink water before meals.
  10. When temperatures are high, avoid outdoor exposure.

https://www.health.com/food/how-to-stay-hydrated-summer

http://www.eatingwell.com/article/281227/6-tips-for-healthy-hydration/

https://www.nytimes.com/wirecutter/reviews/best-water-bottle/

https://www.tasteofhome.com/collection/infused-water-ideas/

Paving Your Road to Resilience

Authored by Abby G. Horton, MSN, RN, CHC, CLC

              Everyone’s road to resilience is different. We each face unique stressors and challenges that impact our journey. And, we all must endeavor to discover the tools and resources needed to pave the way toward increased levels of resilience. This is especially true as we navigate the uncharted waters of a pandemic. While the cultivation of resilience is highly individual, there are several steps you can take to foster your resiliency. I invite you to consider how you want to show up for your life in the last half of 2020. What do you want to be true of your life and story over the next 6 months, as you reflect on New Year’s Eve? Write down those thoughts, goals, dreams, wishes in a notebook or save them as a note on your smartphone. This will be your starting point for paving your road to resilience. Next, I invite you to join us for the Road to Resilience Webinar (or listen to the replay) where we will discuss the importance of resilience, offer a deep dive into what cultivates resilience, and provide a toolkit of resources for fostering personal resilience. A brief workshop is also included so that participants can walk away with a resilience care plan in process. And lastly, I invite you to explore the resources listed below. Be encouraged! You are the author of your life’s story!

My Personal Story

If you would like to read more about my personal story of resilience, visit the link below:

https://nursing.ua.edu/wp-content/uploads/RoadtoResilience.pdf

Resources:

Webinar: Alleviating Everyday Aches and Pains

Join Abby Horton, MSN, RN, CHC, CLC, Capstone College of Nursing faculty member and WellBAMA Nurse Educator as she introduces common causes for everyday aches and pains, along with simple solutions for promoting pain-free living.

Let’s Talk: Vigilant Parenting

Join Dr. Robert Laird, Professor and Chair, Department of Human Development & Human Studies, and Dr. Josh Eyer, Ph.D, as they discuss vigilant parenting and becoming more aware and present as a parent.