Make a commitment to your physical and mental health and you are likely to enjoy life with more energy and less pain as you age. September is both Healthy Aging Month and Pain Awareness Month. Healthy aging can minimize the experience of pain and make us more likely to pursue pain management options that minimize health risks.

During these national observances, NewBridge Services offers advice for healthy aging and pain management to help those with newly minted AARP cards to seniors well into their golden years.

“We certainly don’t have full control over the aging process, but adopting healthy routines can significantly improve the likelihood of wellness in later years,” NewBridge CEO Michelle Borden said. NewBridge offers several programs that support older adults’ independence, promote wellness and educate seniors about pain management options that don’t involve opioids.

People who have a positive outlook on aging — the benefits of increased wisdom and confidence, for example — fare better than those with negative attitudes toward aging. A recent study by the Yale School of Public Health found older adults with mild cognitive impairment were 30% more likely to regain normal cognition if they had positive beliefs about aging.

Strategies to Age Well

Engage in exercise/physical activity regularly
Choose healthy foods (most of the time)
Stick to a solid sleep routine
Quit/avoid smoking and other nicotine use
Limit alcohol consumption
Take prescribed medications
Attend routine medical checkups
Stay social active
Pursue hobbies/activities you enjoy
Cultivate your curiosity

Establishing a Daily Routine

Even if you’re retired, maintain a daily schedule. This is especially important when it comes to sleep. Aim to get 7 to 9 hours a night, and be consistent with the times you go to bed and wake. To help you keep to your sleep plan, you can use a smartphone or virtual assistant like Alexa and Google Home to set your bedtime and wakeup time. Not getting enough quality sleep can lead to mental and physical health problems.

Exercise and Nutrition

The National Institute on Aging recommends at least 150 minutes a week of moderate- to vigorous-intensity physical activity. Do a mix of cardio exercise, stretching and resistance training. Harvard Medical School offers a video series demonstrating exercises that help seniors improve balance.

Eat healthy meals that include a variety of foods to ensure you get needed nutrients. Enjoy lean proteins, vegetables, fruits, whole grains, and low-fat dairy products or non-dairy alternatives. Skip or greatly limit soda and other beverages packed with sugar. The National Institute on Aging offers plenty of tips here.

Mental Health

Making connections with others, engaging your interests and developing new ones, and doing things that make you laugh all contribute to your mental well-being. Like exercise, meditation is a great stress reliever. Many people find professional counseling beneficial when life feels overwhelming. NewBridge Services’ licensed clinicians conduct in-person and telehealth counseling sessions; call (973) 316-9333 to schedule an appointment. If you find yourself in an emotional crisis, call or text 988 24/7 to get immediate support.

Pain Management

The opioid crisis has made pain awareness critical for healthy aging. A 2022 study by Northwestern Medicine found a nearly 20-fold increase in opioid-related overdose deaths for adults age 55 and older over 20 years. While 518 older adults died from an opioid overdose death in 1999, that number was a staggering 10,292 in 2019.

It’s estimated that one of five adults in the U.S. lives with chronic pain, defined as pain lasting longer than three months, and the likelihood increases with age. Arthritis, cancer, peripheral vascular diseases, and neurodegenerative and musculoskeletal conditions are among the causes. Prescription opioids carry serious risks of addiction and overdose, especially with prolonged use. Alternatives to opioid painkillers have been proven effective at easing pain without dangerous and unpleasant side effects.

NewBridge Programs for Older Adults

Through Tame the Pain, older adults and caregivers learn about the risks of opioids and alternative approaches to chronic pain management, and practical approaches to health and wellness. There is growing evidence that exercise, acupuncture, yoga, meditation, physical therapy, biofeedback, cognitive behavioral therapy, and chiropractic care can help manage pain, often in combination with medications like acetaminophen and non-steroidal anti-inflammatory drugs (NSAIDs).

NewBridge offers Bodies in Motion, a free gentle movement-to-music program that helps ease aches and promotes connectedness. Bodies in Motion’s next five-week virtual session begins next month, with classes held on Thursdays at 1 p.m. on Oct. 19, Oct. 26, Nov. 2, Nov. 16 and Nov. 30. NewBridge will host an in-person session on Nov. 9, 10-11 a.m., at the Boonton Senior Center, 126 North Main Street. Email Beth Jacobson, NewBridge’s director of Community Response and Education, at ejacobson@newbridge.org to sign up. Call her at (973) 686-2242 if you have questions.

NewBridge Senior Assistance for Independent Living (SAIL) connects Morris County residents age 60 and up with community services such as home health aides, bill paying and transportation, and helps them obtain government entitlements they quality for so they can safely remain in their homes. The free program includes health evaluations by a registered nurse and case management services. Homebound seniors and their caregivers are eligible for one-on-one mental health counseling through NewBridge@ Home. Call (973) 316-9333 or contact NewBridge online for information.

Healthy aging is an investment in yourself, with the payoff of a better quality of life