“I had attended several Memorial Services and Celebrations of Life and I was always touched by the beauty of the tributes —but even more so by the recognition that the person being honored was in a casket and never heard a word of it.”  —Walter Green, Say It Now 

“The deepest craving of a person is to feel appreciated.”   This belief was frequently stated by James Joyce who is often referred to as the father of modern-day psychology.  Well-being and vitality are no doubt enhanced when we offer appreciation to others as well as when we receive it ourselves. 

Say It Now is a movement that began with Walter Green a former CEO living in San Diego.  After attending many funerals he realized that the people who had departed would have benefited greatly from all the wonderful words being said.  He then decided he would reach out to everyone who impacted his life.  He bought a plane ticket and spent a year personally visiting all the people who positively impacted his life.  Since it was a transformative experience for both himself and his friends/family he began to share the experience with as many people as he could.  So began the Say It Now movement which is about changing how and when we express gratitude for the people who’ve meant so much in our lives, from too late to right now.  

Now not later… isn’t always easy.  For me, I have a tendency to put things off, thinking I will “do” it later or I will “tell” them later.  I will also find myself “waiting for the perfect moment”.  The truth I keep learning is that there are NO PERFECT moments.  You actually have to take the moment and learn how to make it “your kind of perfect”.  

This is why the “Say It Now Message” was something I appreciated hearing.  Life is unpredictable and this idea that "It makes no sense to pay tributes to people when they can’t even hear them" resonated deeply with me.

As I have been integrating the importance of Say It Now into my life, I am keenly aware how it  affects my own well-being.  When I slow down and express my gratitude to friends and family I not only notice improvement with my own emotional well-being but I also feel more optimistic and connected.  

Two Questions:

1. Is there someone who had/has a profound impact on your life and is still alive?

2. If something happened unexpectedly to that person, would you have regrets for things you wish you had said?

Honoring people who have impacted your life’s journey brings much meaning and much healing.  When you take a moment to Say It Now you reinforce someone’s sense of worth and purpose.  You also strengthen your relationship by creating a positive feedback loop of kindness and appreciation.  That sounds like a good dose of well-being to me.

Say It Now might look like a text message, an email, a letter, a phone call, getting together one on one, or even gathering as a community to honor one person.

“It does not matter HOW, it matters NOW.” —Walter Green

Expressing gratitude (whether big or small) NOW eliminates the prospect of having regrets for things you “might” have said—and didn’t.  You also get to build more empathetic, cohesive, and resilient communities, where individuals in your tribe feel more valued and motivated to continue their positive actions.

Isn’t this what our planet needs more of anyway?

Remember, it does not matter HOW…it matters NOW.

written by: Jennifer Reuter

“Muscle is the organ of longevity. The more healthy muscle you have, the greater ability your body has to stay in homeostasis or balance.” — Dr. Gabrielle Lyon, Forever Strong: A New, Science-Based Strategy for Aging

Osteoporosis is often referred to as a silent disease, but some experts now believe that the true silent disease is the loss of skeletal muscle. Skeletal muscle is under appreciated. When you think about it, skeletal muscles act like glue, holding all your limbs and other body parts together. 

Consider the qualities of glue such as strength, flexibility, durability and wear resistance. These are the same qualities you want for your muscular system.  As the body’s “largest endocrine organ,” you might even start to realize how skeletal muscle plays a crucial role in determining the overall trajectory of your health, aging and even your well-being.  

I am beginning to observe and appreciate the cause and effects of how my muscle strength relates to my overall attitude and performance. 

One sunny afternoon, my son asked me to play frisbee with him. I could see the joy and excitement on his face as he looked forward to tossing the frisbee in the wide-open field. Then there was me—I’ve always struggled with the “wrist flicking” motion, and my frisbee tends to go in the opposite direction of where I aim. Still, I wanted to make him happy, so I put on a smile, and we started our brisk walk down to the neighborhood park. It had already been a long day, and I could feel the fatigue in my body, but I pushed ahead.
 

When we got to the park, I suddenly wanted to do push-ups. Even though it seemed RANDOM, something inside me said to drop down and do a set of 10. So, keeping my shoulders in the right position, I tried it. The effect was immediate! I felt more alert, energized, and ready to play frisbee. I even noticed my throwing and catching had improved. Encouraged, I dropped down for another set, and once again, my frisbee performance and attitude got even better.
 

As we left the park that day, I made a mental note of the surprising “pick-me-up” effect of those pushups.

Have you ever experienced a “second wind” after you pushed your body in a safe way?  Not too much and not too little. Have you ever physically been challenged and then had the after-effects of being more alert, clear and even in a better mood?

Maintaining and enhancing skeletal muscle offers numerous benefits, many of which you might not be aware of. As an “endocrine organ,” skeletal muscle releases hormones called “myokines” when stimulated.  Myokines communicate with most organs and the benefits are numerous.  Also, keeping muscles active and strong boosts brain function, which everyone values, regardless of age. Although muscle mass and cognitive abilities tend to decline as you age, actively engaging and maintaining your skeletal muscles can slow down the aging process, stabilize your mood and allow you to continue enjoying your favorite activities.

Resistance training and protein are the two ways to stimulate and maintain this amazing organ.

The outdated idea... that building muscle means countless hours in the gym, relentlessly pushing your limits, pumping monstrous dumbbells and barbells and obsessing about physique or appearance is no longer the “central focus.”  TODAY, we understand that activating and developing muscle is a form of medicine; it’s holistic and essential for healthy aging. Beyond enhancing strength, balance and injury prevention, muscle development also helps to combat obesity, manage autoimmune disorders and prevent diseases.

Back to the brain.  When your muscles “safely” contract against an external resistance, i.e. “resistance training,” you increase the delivery of oxygen and nutrients to your brain, enhancing cognitive functions like memory and attention.

Did you know that pushing your muscles to mild fatigue can make you smarter? It’s true. IQ doesn’t change, but what changes is the production of brain-derived neurotrophic factor (BDNF), which supports neurogenesis.Think of it as “Miracle-Gro” for your brain. BDNF is a protein crucial for learning and memory, aiding in forming new neural connections and supporting the growth and survival of neurons.

One More Push!"--If you can, that extra effort can help reduce brain inflammation and enhance your brain's "executive functioning" area. So, the ability to open a jar, climb stairs, lift heavy objects, remember your to-do list, plan, solve problems, multitask, and even flick a frisbee can all be improved through muscle activation.

...let’s not forget about PROTEIN.

If you haven’t heard the news yet, experts in protein and aging recommend a protein intake between 1.2 and 2.0 grams/kilogram/day or higher for elderly adults. 

• Protein Consumption and the Elderly: What Is the Optimal Level of Intake? (Multidisciplinary Digital Publishing Institute)

Nurture your skeletal muscle; it is the only organ you have voluntary control over. Like the earth needs the rain, muscles need your action. The health benefits of resistance and protein cannot be denied.

Finally, your expertise lies in appreciating and understanding YOUR body.

Dosing can either be medicinal or poisonous. If you do too much/too often or too little/too rarely, you have less chance of hitting “the zone”. People can get fanatical and over-train, and they can also get indifferent and under-train or not train at all.  Learning to trust the wisdom of your body is a lifetime practice especially if you have pre-existing issues. 

You might strongly consider placing Yoga and Pilates into your “movement mix.”  These classes usually teach 1:1 or one breath: one movement.   When you go slowly, you notice more.  When you notice more, you learn more.  Every DAY there is something to learn because every DAY your body changes.
 

You can’t pour from an empty cup. When we take care of ourselves, we are taking care of others. Truly there is nothing selfish about wanting to make your well-being a priority.  You deserve to feel your BEST at all times. So the next time you hear “one more rep,” whether internally or externally, check your form and proceed with your best and kind intentions. Your longevity organ will thank you with better metabolic health, better blood pressure, better survivability, better strength, better mobility, better attitude and a better brain!

Give some attention and appreciation to your longevity organ today!

written by: Jennifer Reuter