Book outlines how to age healthily

It’s all about balancing good nutrition, maintaining flexibility and wellbeing, the author of a new guide tells Alix Norman

Age may be just a number, but 50 is a big one: a major milestone; half a century! Teens and twenty-somethings happily consign anyone over the age of 40 to the ‘Zimmer frame and bridge’ category. But what do those who can’t imagine life beyond the next party/date/hang know about life? 50 is an age when experience, certainty and self-awareness come into their own. And, says 59-year-old healthy ageing expert Thekla Coumas, who has just penned the ultimate guide to ageing healthily, it’s going to be great!

A life coach, naturopathic nutritionist with a thriving local practice and a well-read blog, Thekla has just released her very first book, entitled A Survival Guide on Aging Healthily.

“Simply put, it’s about practising a healthy lifestyle as we get older,” she explains. “Thinking healthily and keeping our brain active, eating nutritiously, and keeping our bodies fit and strong. Ensuring our muscles and joints are flexible, and keeping our heart healthy.

“The book is a way to inspire people to take a few small steps towards health as they age,” she continues. “Our bodies may no longer be what they once were, but they still carry the same soul and lust for life. Life absolutely does not stop when you get older,” she grins. “You’ve got so many great years ahead of you, years of enjoyment and fulfilment, of beautiful gifts and unique memories and special moments. We shouldn’t define ourselves by age, or allow life to pass us by, but rather set new goals, and embrace healthy ageing.”

Written over the last two years, the 100-page book answers our most pressing questions about how to age well, never judging, but rather gently guiding us through the challenge of change. Inspired by Thekla’s own journey into middle age – “you reach retirement age, look back, and realise you’ve spent the last few decades of your life pouring all your energy into your work and your family!” – it’s wise, witty, and down-to-earth in equal measure: a precious guide for anyone over (or even approaching) the mid-century mark.

A strong advocate of the it’s-never-too-late mentality, Thekla herself has gone from a single, disabled mother – “14 years ago I lost the use of my right arm in an accident and was told it would never work again; today, it’s stronger than ever!” – to a woman bursting with life. Today, she’s a kickboxing Brown Belt who regularly practises healthy eating and self-care.

“These are really the three pillars of healthy ageing,” Thekla explains. “Good nutrition, maintenance of mobility and flexibility, and emotional wellbeing. There’s a reason the six best doctors are said to be fresh air, sunshine, rest, water, exercise and diet – it’s because they work!”

In Healthy Aging, Thekla outlines her top tips for growing older with vim and vitality. There’s a whole section on diet, including the vitamins, minerals and nutrients that feed our bodies; different types of diet, from Alkaline to Mediterranean to Anti-Inflammatory; a list of suggested meals (including breakfast ideas, meat-free meals, and snacks); and a few recipes for tasty detox smoothies that will boost both brain and body.

“Diet is so important as we age,” she acknowledges. “What you eat is going to directly impact your health more than it does when you’re younger when your body – and your immune system – can bounce back so much more easily. There’s a point when the fast food of youth will catch up with you!”

The book also takes an in-depth look at mobility, flexibility and exercise. “Exercise is important at any age,” says Thekla. “However, it’s especially crucial to remain active as we get older, because this is the body that will carry us into our senior years.”

Keeping muscle mass strong, preserving our muscles as we age, and maintaining joint flexibility are crucial,” she reveals. “Did you know that, after the age of 30, we lose as much as five per cent of our muscle mass per decade? And, after middle age, adults lose an average of three per cent of their muscle strength each year!”

While this isn’t the end of the world, says Thekla, it certainly limits our ability to perform routine activities, impacts our longevity, and can lead to falls and broken bones. “Let’s do a quick mental exercise,” she adds. “Try to form a mental image of what your physical abilities will be in 10 years. What will your body look like? How will it feel? Are you still able to do the things you could a decade previously?

“Thinking about what we’ll be able to do or not do in the future is a great way to give ourselves a little push,” Thekla explains in the book. “It’s something I did when I turned 50, and it helped me make the changes I needed. At the time, I was totally inactive: literally a couch potato. But then I started to integrate a little more movement into each day. A short walk became a brisk walk. Which turned into a Pilates class. And here I am today, almost 60 years old and hooked on kickboxing!”

In her book, Thekla is eminently sensible about our ability to exercise. “Start slowly,” she smiles. “Nobody’s asking you to run a marathon! Walk, dance, bike, garden, swim – all these are great ways to get a little more movement into your day. Really, it’s about finding an activity that’s fun for you; you’re far more likely to keep going if you enjoy what you’re doing. And that leads us to Section 3,” she smiles. “Your mindset…”

As we get older, our perspectives and priorities tend to change; many of the things we used to enjoy are different now. For Thekla, ageing has meant a shift towards increasing her peace of mind through self-care activities, meaningful social interaction, and continued learning.

“Filling our ‘bags of life’ with happy moments, with new experiences and great memories is all part of the healthy ageing process,” she suggests. “And that means making an effort to look after body, mind and spirit: taking time out to relax and recharge, learning new skills, forming new friendships, and letting go of what we can’t control.

“A handful of positive thoughts and a little motivation can go a long way,” she concludes. “Ultimately, the size of the change doesn’t matter. What’s important is to start slowly, progress one step at a time, and always make sure you feel comfortable with what you’re doing. Your body – and your mind – will thank you now and in the future!”

A Survival Guide to Healthy Aging is available from https://lifedoesntstopat50.com at a cost of €14.99