Yes aging happens to all of us, for some more quickly and sharply than for others. What can you do to age well?

As we finally head out of Moreton Bay and start our northern adventures, we reflect on the past weeks, the struggles we highlighted in our last post and share further thoughts about managing our way through this difficult stage of life.

In a sea of quack “experts” and wellness influencers cashing in on our fear of death, or at least for some of us the fear of aging in pain, it is hard to find an evidence-based guidebook to aging well.

Whether you look at your cardiovascular system, your bones, joints and muscles, your digestive system, your bladder and urinary track, your memory and thinking skills, your eyes and ears… there is no escaping the inevitable: it’s all downhill and can be a bit depressing. But out of all the reading we have done, the conversations we have had with medicos, friends and acquaintances, some of whom are dealing with the changes better than others, we have come to understand a few things.

If your family medical history is dotted with devastating afflictions like cancer, heart diseases, or Alzheimer’s, your genes can feel like a death sentence. But genetics only account for about 20% of human longevity. The other 80%? Lifestyle choices, life circumstances and environmental factors. Evidence suggests that if people adopt certain data-backed habits they can extend their healthy life, and deal better with age-related changes.

The ’recipe’ to promote living and aging well goes like this.

• Include physical activity in your daily routine. Exercise is the most potent bio-hack known to mankind. Try walking, swimming or other activities you enjoy. It helps maintain a healthy weight, lower your risk of heart disease. Weight-bearing exercises in particular can help you build strong bones and slow bone loss. Physical activity positively impact a myriad of bodily systems: the heart, brain, pancreas, skeletal muscle, GI track, liver, body fat, the gut microbiome and peripheral blood vessels. It has been shown to reduce inflammation, reduce stress and depression.  About two hours per week of moderate physical activity like dancing or yoga or an hour and a half of vigorous physical activity like swimming or hiking each week, and resistance training at least twice a week is what seems to be optimal.  We give ourselves an orangy/red light on this. We are not doing anywhere near enough, our biggest challenge being finding the motivation while living afloat.

• Eat a healthy diet. This does not mean choosing a very restrictive diet that makes it hard and tedious for you and your family to stick to. Meals should be enjoyable to consume! Follow the evidence-based diet that trumps others in terms of healthy aging: the Mediterranean Diet. This diet has stood the test of time for a reason: it works. Choose vegetables, fruits, whole grains, high-fiber food and low-fat sources of protein, such as fish, lean meat and skinless poultry. Limit foods high in saturated fat and salt, high-fat dairy products and sweets. Research shows that this kaleidoscope of nutrient-dense, minimally processed foods reduces inflammation, lowers cholesterol, improves blood pressure and helps glucose control. We give ourselves a green light on this.

• Stay hydrated. It is crucial for overall health and proper bodily functions. When we stay hydrated, we ensure our body has enough water to perform essential tasks like lubricating joints, regulating temperature, helping our digestive system function properly, and transporting nutrients. Drink at least two litters of water and other fluids a day. Avoid bladder irritants like caffeine, acidic foods, alcohol and carbonated beverages. Orange light for us on that one!

• Don’t abuse substances. Smoking tobacco and drinking too much alcohol can lessen your bone mass and raise the risk of falls and fractures. It also contributes to the hardening of your arteries and increases your blood pressure and heart rate. Chris gets a green light, Wade enjoys his wine and rum…

• Sleep well.  Some experts suggest poor sleep fundamentally alters the biological machinery of aging, throwing our body’s inner ‘restore and repair’ setting out of whack. To sleep better scientists recommends keeping a consistent sleep and wake schedule, aiming for seven hours per night, plus doing regular exercise and not eating too close to bedtime. And keep those blue screens out of the bedroom! Chris gets a red light, Wade a green one. 

• Stay mentally active. This helps sustain your memory and thinking skills. You can read, play word games, take up a new hobby, take classes, or learn to play an instrument. Having a purposeful activity keeps you engaged and motivated. Green light for both of us.

• Mind your attitude. It is all a mental game. Be aware of an control your feelings, thoughts and behaviour, especially how they affect your own well-being and that of others. It’s about being mindful of your inner state and choosing to approach situations with a positive mindset. Chris gets an orange light, Wade a green one.
• Be social, stay connected. Social interaction helps ward off depression and stress. Mounting evidence suggests social isolation can be as dangerous as smoking half a pack of cigarettes a day. It is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety and early death. Maintaining strong relationships – even just with one or two people – helps counter chronic stress. Connection can also help improve self-esteem and self-motivation, two factors that contribute to healthier habits. Get outdoors into nature with a buddy, pick up a hobby, engage in music or the arts with others, even exercise together! We give ourselves a green light.

That’s it for the health stuff. How did you score? Anything to work on?

Off we go!

We left Cleveland after catching up with cousins and provisioning Anui.

A short window to progress north presented itself and we were off. Our first hop was to the northern end of Moreton Bay, at Yellow Patch, which was a rather rowdy anchorage, even for us! A reason for smiling though: a feathered visitor – a pied cormorant – landed on the sugar scoops and proceeded to waddle around the deck. Bengie was fast asleep!

The next day we pushed on all the way past Double Island Point to get through the Wide Bay Bar at high tide in the late afternoon while wind and swell were acceptable. With some strong weather forecast for the following 5 days, we decided to hide in shallow Pelican Bay, near Inskip Point. No crowds, no wakes, flat water, options for walks ashore and paddles in the kayak… that would do!

Here are a few aerials of our possie, showing our surroundings at different times of the day, while the wind was still calm. Notice the wreck no so far from us. The anchorage at Pelican Bay is only accessible at high tide!

Time to work on our exercise regime – walks, paddles, yoga!