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Sam Neill reveals his pillar of strength during cancer battle

<p>Anyone facing a major health battle will always cherish the support they receive from loved ones during tough times, and Sam Neill couldn't be more grateful for his support system. </p> <p>In 2022, the Jurassic Park star was diagnosed with stage-three blood cancer and had to undergo treatment.</p> <p>Fortunately, he is still in remission, and during a recent interview on the <em>Big Talk Show</em> podcast, he told host Jess Rowe that it was fellow actor and friend Bryan Brown who was a pillar of strength for him during his health battle. </p> <p>"I would be completely lost without friends and old friends are even more precious because they have been through the tough times," Neill said. </p> <p>“I had a spell in hospital and Bryan came in every day. Every day. I thought: ‘That’s a real friend’.</p> <p>“He didn’t have anything to say, but he came in and kept me company.”</p> <p>He added that despite the pair having very little in common, their friendship has lasted for more than 40 years. </p> <p>"Bryan and I have been friends since 1980, I think it is," he said. </p> <p>“I love him dearly, he’s a great family man [and] immensely loyal,” he added.</p> <p>Sam found out he had stage-three blood cancer in 2022 during his first trip back to New Zealand following the Covid lockdowns, that made it almost impossible for him to see his family. </p> <p>He had to undergo chemotherapy for three or four months, which he said was "brutal". </p> <p>In another interview with <a href="https://9now.nine.com.au/today/sam-neill-says-working-saved-his-life-during-blood-cancer-battle/d4d7442d-c328-4ff8-9195-8a5d78d3ada0" target="_blank" rel="noopener"><em>Today</em></a>, he also credited his work for keeping him busy and helping him survive his battle with cancer. </p> <p>"I like working and when I was diagnosed, I didn't have any work to do, so I wrote a book and that saved my life because I was pretty down and I got up in the morning and I would write and write and write and that was good fun," he said at the time. </p> <p><em>Image: Susanna Saez/EPA-EFE/ Shutterstock Editorial</em></p>

Caring

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Make bushfires less powerful by acknowledging the three pillars

<p>As monstrous blazes overwhelm Australia’s south-east, the need for a national bushfire policy has never been more urgent. Active land management such as hazard-reduction burning and forest thinning must lie at the core of any such policy.</p> <p>Done well, controlled burning limits a bushfire’s spread and makes suppression easier, by reducing the amount of flammable material. Clearing or thinning vegetation on roadsides and other areas also helps maintain fuel breaks, allowing firefighters access to forests in an emergency.</p> <p>As former fire chiefs <a href="https://www.climatecouncil.org.au/full-list-of-fire-and-emergency-chiefs-recommendations-to-federal-government/">recently pointed out</a>, of all factors driving a fire’s severity – temperature, wind speed, topography, fuel moisture and fuel load – fuel load is the only one humans can influence.</p> <p>The royal commission into Victoria’s Black Saturday bushfires identified serious shortcomings in land and fuel management, primarily the domain of the states. Ten years ago I also called for a national approach to bushfires, including vegetation management.</p> <p>Relatively little has changed since. It is as though Australia suffers collective and institutional amnesia when it comes to bushfire preparedness. But the threat will only escalate. Australia must have a sustained commitment to better land management.</p> <p><strong>The three pillars of dealing with bushfires</strong></p> <p>Bushfire management comprises three planks: preparation, response and recovery.</p> <p>Preparation involves managing fuel loads and vegetation, maintaining access to tracks and fire breaks, planning fire response and ensuring sufficient human capacity and resources to respond to worst-case scenarios.</p> <p>Response involves deploying aircraft, fire trucks and firefighting personnel, and recovery requires social, financial and institutional support.</p> <p>The federal government mostly focuses on bushfire response and recovery, which now falls under the Department of Home Affairs and the responsible Minister for Natural Disaster and Emergency Management, David Littleproud.</p> <p>After major fire events in the 2000s, the Commonwealth committed significant resources to response. This included contributing to the cost of more fire-fighting planes and helicopters, and <a href="https://www.bnhcrc.com.au/">research funding</a>.</p> <p><strong>But what about fire preparation?</strong></p> <p>Prescribed burning is considered a key element of bushfire preparation. While there is some debate over its <a href="https://theconversation.com/a-surprising-answer-to-a-hot-question-controlled-burns-often-fail-to-slow-a-bushfire-127022">effect on a fire’s impact</a>, the Victorian bushfire royal commission concluded fuel modification at a sufficient scale can reduce the impact of even high-intensity fires.</p> <p>Other management actions include thinning dense forest areas, reducing the shrub layer mechanically where burning is not possible and maintaining fire breaks. As the climate changes, we may consider changing the tree species mix.</p> <p>The newly merged Department of Agriculture, Water and the Environment is the federal agency with most interest in land management. However other agencies such as the Department of Industry, Science, Energy and Resources share some responsibilities.</p> <p>Federal funding for land management deals with single issues such as weeds, feral animals, threatened species or water quality. Funding is often piecemeal, doled out to government bodies or community groups with little coordination. As federal programs are implemented, states often withdraw funding.</p> <p>Former NSW Fire and Rescue commissioner Greg Mullins and other experts <a href="https://www.climatecouncil.org.au/full-list-of-fire-and-emergency-chiefs-recommendations-to-federal-government//">have warned</a> fuel reduction burning is “constrained by a shortage of resources in some states and territories”, as well as by warmer, drier weather which reduces the number of days burning can be undertaken.</p> <p>At state level, since the major fires of the 2000s, funding for fire management has increased and coordination between fire response and land management agencies has improved.</p> <p>However, the focus of the two groups remains divided, which can thwart progress. Fire services prioritise protecting lives and property once fires are going, while forest and land management agencies focus on reducing fire risk, and must consider a wider range of natural and community values.</p> <p>In a rapidly changing climate, land management requires a long-term adaptive strategy, underpinned by sound analysis and research, supporting laws and policies, with sufficient funding and human resources. Bipartisan political support and leadership continuity is needed to sustain it.</p> <p><strong>A national approach</strong></p> <p>State agencies cannot carry the full financial burden for fire preparedness. With fire events happening in almost all states and territories, it is clear we need a national approach.</p> <p>The federal government collects most tax revenue and should contribute a greater share of the costs of prescribed burning, maintaining access, fire detection, and rapid firefighting response.</p> <p>Federal spending on land management can be better integrated to engage and protect communities, conserve biodiversity, maintain water quality, manage forest carbon emissions and improve forest resilience to future fires. Recent federal investments in <a href="http://www.cleanenergyregulator.gov.au/ERF/Choosing-a-project-type/Opportunities-for-the-land-sector/Savanna-burning-methods">savannah burning in northern Australia</a> are a good example of this.</p> <p>A federal bureau of bushfire and land management could support national policy and coordinate investment, including monitoring and reporting on forest and land condition. State agencies, local authorities and private landowners could continue to provide management to meet national targets.</p> <p>Commitment to public education is also critical. Many people do not understand the need for appropriate human interventions, such as prescribed burning or thinning, to protect the forests we all enjoy. We must also learn from traditional owners about how to live in our country and manage land with fire.</p> <p>In December, the federal government initiated an inquiry into the <a href="https://www.aph.gov.au/About_Parliament/House_of_Representatives/About_the_House_News/Media_Releases/Committee_to_examine_efficacy_of_vegetation_and_land_management_policy_on_bushfires">efficacy of vegetation and land management and bushfires</a>. This inquiry needs to be expanded, avoiding the simplified debates of the past, and bring together all parties to identify solutions.</p> <p>As one of the most urbanised countries on Earth, there are few votes to be gained in more spending on rural land management. Hazard reduction is a sometimes risky, labour-intensive measure, and tensions between reducing fuel loads and conserving the environment must be managed.</p> <p>However after the grief, anger and recriminations from these fires have passed, it’s time for an urgent national rethink – and the Morrison government must lead the way.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/129323/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: http://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/rod-keenan-100">Rod Keenan</a>, Professor, <a href="http://theconversation.com/institutions/university-of-melbourne-722">University of Melbourne</a></em></p> <p><em>This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/theres-only-one-way-to-make-bushfires-less-powerful-take-out-the-stuff-that-burns-129323">original article</a>.</em></p>

Domestic Travel

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Why Cape Pillar is scariest cliff in the known universe

<p>Set foot on the edge of the earth.</p> <p><strong>What is it?</strong></p> <p>When a site has the unofficial name of ‘The Scariest Cliff in the Known Universe’, you know they mean business. At Cape Pillar in the Tasman National Park you will find the tallest sea cliffs in the Southern Hemisphere. They rise straight up from the dark blue waters of the Southern Ocean, soaring to a stomach-lurching 300 metres. The views are incredible, stretching out over an endless ocean, across to Bruny Island and back northwest towards Hobart. Tiptoe up to the edge – if you dare.</p> <p><strong>Where is it?</strong></p> <p>Cape Pillar is at the southeastern tip of the Tasman Peninsula, which is in the southeast of the main island of Tasmania. The drive from Hobart takes around one hour. It is the most southeasterly point of Australia and there is essentially nothing beyond it until you reach Antarctica.</p> <p><strong>How can I visit?</strong></p> <p>Get ready for a considerable hike. The sea cliffs at Cape Pillar are a two-day roundtrip walk from Fortescue Bay, around 30 kilometres to the north. You will need to cover 22 kilometres on the first day and eight kilometres on the second day, camping overnight at Wughalee Falls. Cape Pillar is also part of the newly developed Three Capes Track, a three-night, 46-kilometre route that opened in 2015. It starts in Port Arthur with a boat ride across the bay and then hugs (very close) to the coastline. You’ll need to be able to carry your own pack and provisions, and have a reasonable level of fitness.</p> <p style="text-align: center;"><iframe width="560" height="315" src="https://www.youtube.com/embed/JKG2O_YRHE8" frameborder="0" allowfullscreen=""></iframe></p> <p>You can also see the cliffs from the water. Short cruises sail between Eaglehawk Neck (a narrow isthmus that joins the Forestier and Tasman peninsulas) and Port Arthur. Small boats will pass close to the base of the cliffs, giving an incredible perspective straight up the face.</p> <p>Have you ever visited Cape Pillar?</p> <p><em><strong>Have you arranged your travel insurance yet? Save money with Over60 Travel Insurance. <span style="text-decoration: underline;"><a href="https://elevate.agatravelinsurance.com.au/oversixty?utm_source=over60&amp;utm_medium=content&amp;utm_content=link1&amp;utm_campaign=travel-insurance" target="_blank">To arrange a quote, click here.</a></span> Or for more information, call 1800 622 966.</strong></em></p>

International Travel

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Deepak Chopra on genetic health and 6 pillars of wellbeing

<p>How are you feeling today? For many of us, being able to answer “pretty good” seems like a personal victory. But Deepak Chopra - the spiritual guru with the bejewelled spectacles who counts Oprah Winfrey as a bestie - says we need to raise our expectations. The aim? To leap into “radical wellbeing”. So, what does that mean exactly?</p> <p>“Radical wellbeing is beyond just good health,” says Chopra, speaking from his office in California. “It’s a state where you’re constantly experiencing a joyful, energetic body; a loving, compassionate heart; a restful, alert, reflective mind; and then, most importantly, lightness of being, carefreeness and joy. Those qualities result in a great body and mind expression, automatically.”</p> <p>Our phone call is scheduled for five o’clock on a Friday evening - a time of the week when many people feel exhausted. Is it really possible to live with all of these qualities when we are overstretched, overworked and at the end of our tether? “I can only say that has been my life,” says Chopra.</p> <p>“I know a lot of people who have the same experience of life, too. So, yes, it is possible.”</p> <p>Deepak Chopra, who has been dubbed the “prophet of alternative medicine”, is a physician who trained in neuroendocrinology - the study of brain chemistry. He has devoted his career to exploring the link between mental and physical wellbeing. He taught Elizabeth Taylor how to meditate, has holidayed with Oprah Winfrey in India and, according to Lady Gaga, helped her to “embrace my own insanity”.</p> <p>This month the author of more than 80 self-help books will visit Australia to host a two-day conference in Melbourne on the Neuroscience of Enlightenment and the lifestyle choices that can, he says, radically boost wellbeing and even reverse genetic ageing. His latest book, <em>Super Genes</em>, examines the “epigenetics of meditation and self-directed biological transformation” - basically, how certain healthy habits can influence our DNA and reduce the risk of diseases such as cancer and Alzheimer’s.</p> <p>Chopra is a good advertisement for his own product. This year he will celebrate his 70th birthday. “Which is shocking,” he says, “because my biological age is probably 35.” He puts his inner youthfulness down to “good, peaceful sleep every night; a little bit of meditation every day; healthy emotions like love, compassion, joy and peace of mind; movement - at least 10,000 steps; and, finally, good nutrition.”</p> <p>The pensioner - if you are to go by his chronological age - gets up at 5am every day to meditate and then does a yoga class. He follows an ayurvedic diet and used to be a “heavy meat eater” but now prefers a vegetarian diet with a little seafood. He believes that “the biggest enemy in people’s diet is inflammation”, and so advocates foods that fight inflammation such as berries, tomatoes, ginger and turmeric.</p> <p>Although Chopra’s sentences are populated with New Age jargon such as “inner being” and “deeper consciousness”, he backs his beliefs with medical research undertaken by the Chopra Foundation, a centre where “science and soul co-exist” and which funds trials into alternative therapies.</p> <p><img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/27915/image__498x245.jpg" alt="deepak" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p>Unlike the common stereotype of New Age thinkers shying away from technology, he is never far from his smartphone and always travels with his Dream Weaver, a light and sound machine that he claims eases the wearer into a meditative state. On Facebook, where Chopra has more than two million followers, you can take a virtual reality tour of his office. He even has his own Xbox game in which the player has to navigate through various energy chakras.</p> <p>“Technology is neutral and you can either be its master or its slave,” says Chopra. “I would say, set aside time every day for technology, just like you should set aside time every day for relationships, mindful eating and sleep.”</p> <p>His latest project is a wellbeing app called Jiyo. It features how-to articles about self-growth but is also a social platform. You can follow “people like you” and post “insights” you experience on your wellness journey. This isn’t about posting gym selfies - although they’re sure to feature. He believes people should be more open about their emotional coping mechanisms, whether it’s how they’ve overcome insomnia or learnt to meditate without drifting towards thoughts about their shopping lists.</p> <p>“It’s good [for friends] to meet once in a while to talk about these things,” he says. “Or you can do it now by creating your own [online] social network.”</p> <p>Chopra is a proud father and grandfather. He recommends that women read a memoir written by his daughter, Mallika Chopra. <em>Living with Intent</em> chronicles her attempts to find spiritual contentment as an overwhelmed mother. He has also co-authored a book with his son, Gotham, about the circumstances that “pushed us together in adulthood”.</p> <p>Does he have any advice for parents who want to raise happy, healthy children? “Before the age of five, or even 10, children follow your example,” says Chopra. “Children will not listen to what you say but will watch what you do. It’s a phenomenon called mirror neurone. We learn by imitation.”</p> <p>Let’s be realistic. Trying to improve fitness, nutrition, sleep and emotional wellbeing all at once might be over-stretching it. So, which healthy habit would he prioritise? “Take a few minutes every now and again during the day,” he says. “Just do something really simple: observe your breathing. It’s a good place to start for those with very little time.”</p> <p>As we finish, I wish him a good evening, not doubting that he’ll have one. Does Chopra ever have a bad day? “I don’t ever feel stressed,” he says which is partly due to a special night-time ritual.</p> <p>“Every night I sit in bed and I review the day like I’m watching it on a video screen and I’m the main character,” he says. “I do that for about three minutes and then I say, ‘today is already a dream’ and I let it go. I don’t hold on to anything, ever. That means I’m always emotionally free.”</p> <p><strong>The six pillars of wellbeing</strong></p> <p>Deepak Chopra’s latest book, <em>Super Genes</em>, tells how lifestyle shifts can help you reboot your health at a genetic level.</p> <p><strong>Diet</strong></p> <ul> <li>A typical modern diet is very likely to cause inflammation, which research has linked to many chronic diseases and obesity.</li> <li>To reduce inflammation, add prebiotics - substances that buffer the body from inflammation - such as oatmeal, pulpy orange juice, bran cereal and bananas to your breakfast.</li> <li>Consume probiotics - foods that contain active bacteria - once a day for gut health. These foods include active yoghurt, pickles and sauerkraut.</li> <li>Eat mindfully - eat only when you’re genuinely hungry and stop when you are full.</li> <li>Reduce snacking by eating only one measured portion in a bowl; never eat straight from a bag or packet.</li> </ul> <p><strong>Stress</strong></p> <ul> <li>Three factors generally lie behind the problem of chronic stress: repetition, unpredictability and a lack of control. Think of a dog barking outside your window; you don’t know when it will end and you have no way of stopping it.</li> <li>Decrease background noise and distractions at work. Also, avoid multitasking by dealing with one thing at a time.</li> <li>Leave work on time at least three times a week and don’t bring work home. Leave the office at the office.</li> <li>Avoid people who are sources of pressure and conflict. Even normal office behaviour, such as forming cliques and gossiping, is a source of stress that has the potential to be emotionally devastating.</li> <li>If you struggle to deal with negative emotions, ask your doctor about cognitive behaviour therapy.</li> </ul> <p><strong>Exercise</strong></p> <ul> <li>The secret to exercise is this: keep going and don’t stop. It’s better to be active all your life at a lower level, rather than to be at a near professional-level in high school, say, and then stop completely.</li> <li>At work get up and move around once an hour and devote half your lunch break to movement, even if it’s walking around the block.</li> <li>Be in nature more: go outside for five to 10 minutes three times a day.</li> <li>Acquire more active friends and join them in their activities. Plan a shared exercise activity with your spouse or friends twice a week.</li> <li>Make leisure time more creative – think beyond TV or internet.</li> <li>Volunteer to help the needy with housecleaning, painting and repairs. This will serve as both exercise and a morale boost.</li> </ul> <p><strong>Meditation</strong></p> <ul> <li>Meditate every day for 10 minutes.</li> <li>Sit with your eyes closed in a quiet place, put your attention on the tip of your nose and focus on the sensation of your breath coming in and out of your nostrils.</li> <li>Don’t look at meditation as an aid for the bad days you experience (“I’m feeling good today, so I don’t need to meditate”). It should be a lifelong practice.</li> <li>Take 10 minutes out of your lunch break to sit alone with eyes closed, preferably outside in nature.</li> <li>Notice what a relief it is to take big deep breaths when you are upset or nervous, and how ragged your breath becomes when you are anxious or stressed.</li> <li>Join an organised meditation course in your area. Search for meetup.com to find local groups that meet all around the country.</li> </ul> <p><strong>Sleep</strong></p> <ul> <li>Make your bedroom as dark as possible. If total darkness is impossible, wear a sleep mask.</li> <li>Drink a glass of warm almond milk, which is rich in calcium and promotes melatonin, a hormone that helps to regulate the sleep-wake cycle.</li> <li>Experiment with herbal teas associated with good sleep such as chamomile, valerian, passionflower, lavender and kava kava.</li> <li>Explore abhyanga, a self-massage technique that uses warmed sesame oil, lightly massaged into arms, legs, neck and torso (go to YouTube to see tutorials).</li> <li>Don’t ignore insomnia. In some studies, sleep disorders have been associated with triggering Alzheimer’s disease and are also associated with high blood pressure.</li> </ul> <p><strong>Emotions</strong></p> <ul> <li>Take responsibility for your feelings. Wellbeing depends upon happiness, yet most people don’t really make that connection.</li> <li>Write down five specific things that make you happy and, on a daily basis, do at least one of them.</li> <li>Set a “good news policy” at meal times, whether it’s the radio station you choose to listen to or the topic of conversation around the table.</li> <li>Explore a time in your past when you were happy and learn from it, whether that means re-embracing an old hobby or getting in touch with an old friend.</li> <li>Become comfortable with delayed gratification – consider how your choices will make you feel in the future as well as today.</li> </ul> <p><em>Written by Amy Molloy. First appeared on <a href="http://Stuff.co.nz" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p> <p><strong>Related links:</strong></p> <p><a href="/health/mind/2016/08/how-to-live-a-more-simple-life/"><strong><em><span style="text-decoration: underline;">How to live a more simple life</span></em></strong></a></p> <p><a href="/health/mind/2016/08/how-to-build-self-discipline-in-10-days/"><span style="text-decoration: underline;"><em><strong>How to build self-discipline in 10 days</strong></em></span></a></p> <p><a href="/health/mind/2016/08/why-you-should-stay-silent-more/"><em><strong><span style="text-decoration: underline;">4 reasons to keep silent more often</span></strong></em></a></p>

Mind

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5 pillars of a joyful life

<p><em><strong>Dr Carmen Harra is a best-selling author, clinical psychologist, and relationship expert.</strong></em></p> <p>All things begin with a strong foundation. A building must have a solid infrastructure to stand tall. Even life on earth, fragile as it may be, is firmly maintained by the fundamental elements needed to keep seven billion people alive. Well-rooted relationships are proven to be more durable and longer lasting than bonds built on weak principles. And work that is established in purpose and integrity is guaranteed to be more rewarding. But what are you, personally, grounded in? Upon what beliefs have you built your life? Do they fulfil you, nurture you, and bring you joy? If you are settled in the wrong mentality and empty actions, you will experience trouble building upwards. Your own skyscraper may tumble because of its shaky framework.</p> <p>Ground yourself in these five foundations that will elevate your life to its joyful peak. Apply them in your relationships with others and yourself, in your career, and in your everyday life to satisfy your soul:</p> <p><strong>Gratitude.</strong> Gratitude ushers in true joy. When you adopt an attitude of gratitude, you see the world differently: hardships are balanced by reminders of existing blessings. Being grateful requires that we become sensitive to the finer details of daily life; simply saying thank you for a new day, for one’s health, for supportive people, for a stroke of luck, for the sunshine, etc. Difficulties are dulled down when we choose to magnify the miracles around us instead. Don’t wait to show appreciation; take every opportunity to give thanks.</p> <p><strong>Knowledge.</strong> When we learn, we thrive. Knowledge empowers us to make and follow excellent decisions. Immerse your life in knowledge; eagerly pursue whatever you love to learn, read about, or simply discover more on. Knowledge is your enabler towards material progress and spiritual elevation. Possess the curiosity of a child; inquire down to the very makings of our world. Proudly acquire a new piece of knowledge each day and spread it to others.</p> <p><strong>Patience.</strong> Patience is the most difficult virtue to learn. Instead, it must be fortified through frequent practice. Patience blends internal harmony with external factors, and it provides the single greatest reward to the soul: peace. When we’re patient, we are reassured that the right things will manifest in their own given time (and, unfortunately, not in our notion of time). We become strengthened by the faith that highs will follow the lows. Timing is everything, and everything in time, I always say. Through patience, we develop acceptance.</p> <p><strong>Acceptance.</strong> The Serenity Prayer reads, “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” Acceptance allows you to output energy in the most beneficial, productive means. To accept is to relinquish your struggles: people who won’t change, situations that won’t turn in your favour, and so on. You understand to detach from useless efforts. You know when to let go. You acknowledge that you weren’t meant to take on the world’s burdens. Accept all things as they come — good and bad — and hand your worries back to the universe.</p> <p><strong>Love.</strong> Nothing is so terrible that it cannot be cured by love. Fill the voids in your life with love: if you do not feel adequately loved, give love in abundance. If you receive the wrong kinds of love, show the right kind to others. Don’t bottle up the stream of love within you, releasing it only to certain people or on sparse occasions. Extending love shouldn’t be restrained by conditions. Being loving simply means being compassionate, understanding, and tolerant — of everyone, every time. Even if others have harmed you, it is in your benefit to forgive and continue loving. Love endows us with a joy unparalleled to anything else; make it your guiding light.</p> <p>The joys we experience stem from the seeds we sow. Root your actions in these five pillars that will foster your well-being and nourish your spirit endlessly.</p> <p>Do you agree with Dr Carmen Harra’s five pillars for a joyful life? What else would you add? Share your thoughts with us in the comments below.</p> <p><em>To find more information about Dr Carmen Harra, visit her <a href="http://www.carmenharra.com/" target="_blank"><strong><span style="text-decoration: underline;">website here.</span></strong></a></em></p> <p><strong>Related links:</strong></p> <p><a href="/health/mind/2016/05/ways-to-live-your-life-to-the-fullest/"><span style="text-decoration: underline;"><em><strong>10 ways to live your life to the fullest</strong></em></span></a></p> <p><a href="/health/mind/2016/05/happiness-can-help-you-live-longer/"><span style="text-decoration: underline;"><em><strong>Happiness can help you live longer</strong></em></span></a></p> <p><a href="/health/mind/2016/04/ways-stress-is-good-for-you/"><span style="text-decoration: underline;"><em><strong>5 ways stress can work for you</strong></em></span></a></p>

Mind

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The 4 pillars of happy and healthy ageing

<p><em><strong>Dr Kate Gregorevic is a geriatrician with a research interest in health and lifestyle factors that are associated with healthy ageing and recovery from illness.</strong></em></p> <p>For all of us, life is finite. In my work as a geriatrician, I have the privilege of looking after many people at the end of their time. This is a constant reminder to me to make every day meaningful. It is never too soon to start living the best life you can today to get the most out of the years ahead. Most people value health, but focus on denial as the way to stay healthy. The positive health movement looks at individual and community resources that promote health and wellbeing. Living well today and living to age well are one and the same. Successful ageing doesn't just mean living as long as possible, but living as well as possible. The pillars of successful ageing are social engagement, nutrition, physical activity and cognitive challenges. By finding meaning and enjoyment in every day, we can lead the longest, healthiest life possible.</p> <p><strong>Social engagement</strong></p> <p>“What's critical is allowing yourself to love others, and being able to <em>take people in – </em>as in, I've got you under my skin.<em>”</em> – George Vaillant</p> <p>People with higher levels of social engagement have decreased mortality and maintain their higher health status for longer. It is not just about the number of friends someone has, it is the quality of these relationships. Supportive and rewarding relationships must be cultivated. A higher level of social engagement can even help recovery from illness and can even decrease the chance of leaving hospital with a new disability. Social engagement can only happen if you are an active and giving participant in your relationships with friends and family.</p> <p><span style="text-decoration: underline;">Life lesson</span>: Finding ways to spend time with close family and friends everyday is joyful and good for your health.</p> <p><strong>Nutrition</strong></p> <p>Food is one of the central pleasures of life. As people age nutritional needs change. Most people spend their entire lives trying to lose weight. In old age, priorities need to change. Losing weight usually means losing precious muscle mass. Unless weight loss is accompanied by an exercise program and adequate protein intake, there is a risk of muscle loss leading to a decrease in strength. Unlike younger people, older adults do not easily regain muscle when it is lost. Unfortunately, even in this age group obesity is still associated with increased disability and dementia.</p> <p>So what does this all mean? To maintain muscle mass to maintain the ability to be independent, it is really important to ensure that all meals have protein and a variety of fruit and vegetables to provide all the required nutrition.</p> <p>Some older people are at particular risk of malnutrition, especially if they have a small appetite. In this group frequent small meals and snacks can help to stave off weight loss.</p> <p><span style="text-decoration: underline;">Life lesson</span>: Focus on preparing delicious meals with as much nutritional goodness as you can fit on your plate.  </p> <p><strong>Physical activity</strong></p> <p>Almost everyone can find a form of physical activity that is fun. It is not really clear how much physical activity is the optimal amount. The best form of physical activity is the one that you enjoy and that you can fit in. As people age, there is a loss of muscle mass. If this reaches a critical level, it can stop people doing their activities of day-to-day living, like hanging out washing. It can also contribute to a loss of balance. Ideally physical activity should be something that also promotes balance and strength. Activities like Tai Chi and yoga can improve balance and decrease the risk of falls.</p> <p>The other great benefit of physical activity is that healthy body promotes healthy mind. Exercise at age 60 is associated with a decreased risk of dementia at age 90. So a brisk walk today, may help your brain stay healthy for many years to come.</p> <p><span style="text-decoration: underline;">Life lesson:</span> Find an activity you enjoy, so it can be something you look forward to every day.</p> <p><strong>Cognitive challenges</strong></p> <p>The old adage of “use it or lose it” is very true for our brains. Our brains retain the ability to learn and change well into old age. It is not enough to keep doing the same routine, to protect our brains against decline, we need to keep challenging ourselves. In a study of older adults who were given brain training in memory, reasoning and speed of processing, this actually improved their level of functioning in activities of daily living. Like physical activity, the right cognitive activity is one that you are interested in.</p> <p><span style="text-decoration: underline;">Life lesson:</span> Learning anything new can improve memory, reasoning and speed of processing, so the right activity is anything you want it to be!</p> <p><strong>Living well</strong></p> <p>It is rare that someone can live their life making everyday decisions based on future health. It is hard to say no to the piece of cake in your hand, because of how your health might be in ten years. The live well-age well philosophy is about making positive changes to make today a better day. The pillars of successful ageing work best when they are combined. Starting a yoga class will challenge you physically and mentally as you learn new ways to move your body. Ask a friend to teach you something new on the computer. Cook a meal with a grandchild because eating a nutritious meal always tastes better with loved ones. The choices are only limited to your imagination!</p> <p>What does living well mean to you? Tell us in the comments below.</p> <p><strong>Related links: </strong></p> <p><span style="text-decoration: underline;"><strong><a href="/health/mind/2016/04/how-to-become-the-happiest-person-you-know/"><em>How to become the happiest person you know</em></a></strong></span></p> <p><span style="text-decoration: underline;"><strong><a href="/health/body/2016/03/waking-yourself-up/"><em>8 tips for waking yourself up</em></a></strong></span></p> <p><span style="text-decoration: underline;"><strong><a href="/health/mind/2016/03/simple-ways-to-remain-positive/"><em>8 simple ways to remain positive</em></a></strong></span></p>

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