The Schlegel-UW Research Institute for Aging (RIA) is home to 20 female researchers, each expert in their field. They focus on conducting groundbreaking research, addressing the biggest challenges facing an aging population, and passionately driving change.
We asked our researchers to share tips, based on their research, that may help women age well. Here are their responses.
Tip 1: Incorporate high-quality protein into your diet
Incorporate high-quality protein into your diet to keep your muscles strong. A good option is soy or cow’s milk-based products. These include quality protein, vitamin D, and calcium—two other key nutrients for older women. Aim for three to four servings a day to meet your calcium needs.
Heather Keller, RD, PhD, FDC, FCAHS, Schlegel Research Chair in Nutrition and Aging
Tip 2: Stay socially active
Research shows that staying socially active and engaging in mentally stimulating activities can help us maintain brain health, especially as we age.
Dr. Linda Lee, Schlegel Research Chair in Primary Care for Elders
Tip 3: Train for life
Participate in moderate-to-high-intensity strength training exercises for major muscle groups at least twice weekly.
Lora Giangregorio, PhD, Research Scientest
Tip 4: Stay physically, socially, and mentally engaged
Stay physically, socially, and mentally engaged to improve your mind and body. Your friends and family can be your best support along the journey, as they can accompany you in activities and encourage you towards your goals.
Laura Middleton, PhD, Schlegel Research Chair in Dementia and Active Living
Tip 5: Let Go and Find Joy in Simple Pleasures
With the shift in perspective that comes with age, there is new freedom from ego, an opportunity to let go of ‘stuff’ and find joy in the simple pleasures. There is an invitation to truly value relationships and more deeply understand one’s place in the universe while accepting that none of us will ever figure it all out. As the pieces of life’s puzzle find their place, many think more about others than themselves, grow in wisdom and tolerance of differences, release fears and worries of earlier life, and feel lighter. The gift of growing older is we’re given time to experience these shifts in how we see life, ourselves, and others. Rather than a process of decline, seen spiritually, aging is a process of culmination.
Jane Kuepfer, PhD, MDiv, RP, Schlegel Specialist in Spirituality and Aging
Tip 6: Get creative
Research shows that participating in the arts can offer incredible benefits for all aspects of our well-being, including our mood and brain health. It’s never too late to get involved with the arts and embrace your creativity. You could watch a movie, visit an art gallery, journal, do meditative coloring, or dance around the kitchen while making dinner. There are so many different creative avenues to explore, so dive in!
Kate Dupuis, PhD, Schlegel Innovation Leader in Arts and Aging
Tip 7: Engage in self-care activities
Take time for yourself and engage in self-care activities. Take breaks, stay connected, and do little things for yourself to prevent burnout. Women are often so involved in caring for others that they forget themselves, and before they know it, years have passed, and their health is impacted. Stay in the present and enjoy the little moments.
Tejal Patel, PharmD, Schlegel Specialist in Medication Management and Aging
To learn more about these incredible researchers and their work, visit the-ria.ca/research/meet-our-researchers/