Aging ain't for Sissies
Aging isn't easy. My name is Marcy Backhus and I am your host! Make sure your complete well-being is handled with a community and information that can make it easier and FUN. Aging needs humor, which you can find in the "Aging ain't for Sissies" Podcast, along with informational guests that give us the information we need.
Aging ain't for Sissies
The Power of Five Minutes: How Micro-Habits Transform Aging
Tired of complicated health advice that's impossible to maintain? What if protecting your brain health was as simple as taking a five-minute walk after dinner or spending 40 seconds looking at nature? The latest research reveals that "micro habits" – tiny actions requiring minimal time and effort – can create powerful, lasting impacts on cognitive function when practiced consistently.
This episode dives into ten science-backed micro habits that take seconds or minutes but deliver outsized benefits for brain health, mood, and aging resilience. Moving briefly after meals helps manage blood sugar and insulin levels, potentially reducing cognitive decline risk by preventing harmful spikes. Practicing "cyclical sighing" – a simple breathing technique – for just five minutes shifts your nervous system toward calm and reduces stress. Even daily flossing shows surprising connections to brain health by reducing systemic inflammation linked to cognitive issues.
Social connection emerges as another powerful micro habit, with studies showing improved cognition the day after social interaction in adults 70-90 years old. Brief meditation, nature exposure, doodling, art appreciation, pet interactions, and quick journaling all demonstrate measurable benefits for memory, attention, stress reduction, and emotional regulation. The beauty of these approaches lies in their accessibility – they require no special equipment, minimal time commitment, and can be adapted to different mobility levels and lifestyles.
The secret to success isn't implementing all ten habits perfectly – it's selecting one or two that resonate with your life and building consistency. Brain health, like aging itself, benefits more from small, repeatable actions than dramatic interventions. Which micro habit will you try today? Remember that protecting your cognitive function doesn't require massive lifestyle overhauls – sometimes the smallest actions deliver the biggest results.
Hello and welcome to Aging A for Sissies. My name is Marci Backus and I am your host. Well, hello, hello, hello and welcome back to Aging A for Sissies. I am your host, here to remind you that growing older doesn't mean you have to grow boring. If anything, you got to get a little sassier, a little wilder and, yes, smarter. Because, honey, the brain is still working. It is, it is, it is. And today we're going to be talking about micro habits. I'll talk a little bit about that in a minute. Let's see.
Speaker 1:Last week I went to Seattle for a wedding. Well, it was lovely, had a really good time. We used to travel to Seattle all the time when we lived in Portland. It was nice to go back. It certainly has changed there. Waterfront is all updated and new.
Speaker 1:But I have to tell you a funny story. So I, you know, we got up at three in the morning, we had a 6 am flight here out of Chicago, got myself dressed, thinking I'm looking pretty cute, looking pretty good, doing my day. We get there, we get on the plane, we get off the plane still feeling pretty good about myself, just moving along in my life and we get in line for the rental car bus. There's one bus that takes you on multiple buses but one area that takes you to the rental cars. So I'm in line with people and we're moving up, with our luggage, moving up, and just before I get to the getting on the bus, the bus is very full. Angie, the bus driver comes over and says to me hey, do you need me to lower the bus for you? I'm like no, angie, thank you very much, Go back and drive your bus. I am fine. I think I can step up onto the bus. So that was quite the blow to the ego. And then I get on the bus and it's all full and Craig and I are moving up a little and a girl jumps up. She goes you can have my seat. I'm like holy crud. I look at everybody on the bus. I'm like how old do I seem to you people? They all start laughing. I took the seat, by the way, but I was just. There was a couple of bruises to my ego right there. Bam, bam, a one, two punch. But you know, I'd rather have people be polite and offer than ignore me and pretend I'm invisible. So, but boy, that was a one, two punch. And when we talk about Agent A for sissies yeah, that wasn't for sissies.
Speaker 1:That day I was just really I don't know. I'm still a little flabbergasted by it, but I had a great trip, had a really good trip. Went and drove through the campus of the University of Washington, took a right down a street and all the frat houses were having parties for homecoming. It looked like a Hollywood movie set. It was pretty funny. We went to the Washington Park Arboretum and walked through there, ran into a beautiful coyote. Very good, not like a California. California the coyotes are sickly and gross looking. This looked like a wolf. It was beautiful, just beautiful. The wedding was gorgeous. They couldn't have asked for a better day. It was 80 degrees and sunny. In the two days before we're a little foggy and cloudy, and the day we left it was a little rainy, so it was perfect.
Speaker 1:We went to a baseball game with a bunch of people. The Angels were playing the Mariners. We were hoping Mike Trout would get his 400th home run but that did not happen. But we waited with bated breath all three times that he was up. It was just a lot of fun, lots and lots of fun. Good to be home.
Speaker 1:I'm home for until October 2nd, then I'm heading to California for a few days to spend with my oldest, kyle. For those of you that don't know, kyle is my oldest child. Kyle is transgendered masculine. Kyle was given the name Kyle when Kyle was born and now that Kyle is transitioning to male has decided to keep the name. Kyle said I named Kyle perfectly the first time. It does make getting the pronouns correct hard. So you know, grace you got to give people grace. We're trying, we're trying, but I'm going to go spend. Kyle wants me to come. We're going to spend some days together down in Long Beach and then, um, we're going to spend a day at Disneyland celebrating Kyle's 33rd birthday, and I'm looking very much forward to that. Going to see some friends while I'm there too. Then I will get home from that trip and holy guacamole people.
Speaker 1:I will be leaving for Ireland. We are going to Ireland with Craig's two best friends and their spouses, eileen and Lucy. We are all going to Ireland. We are celebrating Craig and Calvin's 70th birthdays and let me tell you they both look doggone good for 70. So I get home on the 8th and I'm leaving on the 17th. So and I'm in the middle and just getting I am the head of the stewardship committee and we are going into stewardship season at church. So busy, busy, busy. But you know what? I'd rather have a busy life and enjoy my life than have a non-busy life and be miserable. So I'll take the busy. I still need a nap, all right.
Speaker 1:So today we're talking about micro habits. These are teeny, tiny habits you can sprinkle into your day that are so small you'll think is that all? But guess what? Studies say that they can make a real difference. We're diving into 10 of them from a recent AARP article, plus my own commentary stories and tips so you can actually use them. So buckle up your thinking caps, hang on there. Get a refill on whatever it is you're drinking. If you're driving, focus on the road. It's time to get brainy in under 30 minutes. Hang on, we'll be right back, all right.
Speaker 1:So what is a micro habit? Let's just start with that If you don't know what a micro habit is. It's a very small, simple action that you add to your daily routine that takes little effort or time but, when done repeatedly, consistently creates lasting change. Think of it as the bite-sized version of a habit small enough that it feels easy to do, yet powerful enough that over weeks, months and years it can reshape your health, mindset and overall quality of life Sounds pretty good, doesn't it?
Speaker 1:Microhabits work because they bypass the brain's resistance to big lifestyle overhauls. Instead of saying I'll exercise for an hour every day, you say I'll walk for five minutes after dinner. Instead of committing to writing a full journal every night, you jot down just five events. The magic is in their sustainability. They're experts, excuse me, they're so small they almost can't fail, and success compounds over time. Experts in behavioral science often link micro habits to habit stacking. Behavioral science often link micro habits to habit stacking. Attaching a small habit onto something you already do on the power of compound pounding small gains adds up. Each micro habit might look trivial in the moment, but together they create meaningful shifts in physical health, brain function, stress levels and even emotional resilience. Put simply, micro habits are the tiny steps that sneak your brain and body into getting healthier without the drama of major life overhauls.
Speaker 1:So think about it. So we talked last couple of weeks about organizing and cleaning in small chunks instead of giant, giant pieces, and I got some. I got some feedback. I did get some emails People do email, by the way about people that tried some of our habits and actually found them workable. And I try to give you things that are workable, things that you can do in your life. That is my goal on both of my podcasts Inside Marci's Mind and this one, aging Ain't for Sissies is to look at things that we can actually do, changes we can make in our life, things that make life better and so forth. So today I'm going to talk to you. I'm gonna give you 10 micro habits. All right, so this is. This is an easy one, this one, if out of all of these, this is the one that I think is super important. And, living here in the city, I've been able to incorporate this in my life for some reason easier than I was in the suburbs, but it's manageable anywhere.
Speaker 1:And it's called Move After Meals. A five minute walk after a meal helps manage blood sugar insulin levels, preventing spikes. This matters because blood sugar control is linked to brain health, diabetes and vascular damage. Study shows even light activity strolling or standing makes a difference. So if you can't even stroll after a meal which I think most of us can stand up, get up, move a little right where you're at, get some movement in. So post-meal movement improves insulin sensitivity and lowers the risk for cognitive decline. Let me say that again, lowers risk for cognitive decline. Let me say that again, lowers risk for cognitive decline.
Speaker 1:So the way it goes is, instead of collapsing into the recliner, walk to the backyard or pace while calling a friend. I bet you caught me there. I had this cough. But just think it's five minutes. I'm not asking for a huge commitment here. I'm asking for five minutes of movement. If that means walking around your couch, if that means going to your backyard, walking around the pool or just walking the perimeter of the yard, you don't even need to go out and greet people, just move. Cognitive decline is one of the things I am most afraid of.
Speaker 1:And a five minute walk after a meal, and that's breakfast, lunch and dinner. If you can't do all three, pick one, especially dinner. So your number one micro habit move after meals. Micro habit. Number two cyclical sighing.
Speaker 1:Who thought sighing could be helpful? But I'm going to tell you how it can be Breathing in twice through the nose and exhaling slowly out of the mouth. Doing this for five minutes reduces stress and anxiety. If you are a stressful and anxious person, you can do this often. If you're just having a stressful or anxious time. This is a great exercise. What do we do? Breathe in twice through the nose and exhale slowly out of the mouth, and do this for five minutes. Research shows breathing patterns affect brain function and shift the nervous system towards calm. This habit can be a mini reset button during a chaotic day, when you're in traffic on a stressful phone call. When you're in traffic on a stressful phone call, and here's a fun spin. It's better than yelling at the toaster or yelling at people on the road, although I do find that quite enjoyable yes, I do. And honking, I don't know. All of a sudden I'm getting like a little heady right now. Excuse me, okay, excuse me okay. I don't know what's going on with me. So cyclical sighing so we've got moving after a meal and cyclical sighing two very small micro habits that can change things in your life.
Speaker 1:Flossing daily lowers inflammation and may reduce I can't say the word ischemic stroke risk by up to 22%. And I need to say I am not a doctor. I pull my information, I share it with you. It's up to you to research it further or find out if I'm lying. I'm doing my best here. People search it further or find out if I'm lying. I'm doing my best here, people.
Speaker 1:Oral bacteria and gum disease are linked to systemic inflammation and cognitive decline. Floss while watching TV or keep floss by your bed. A humorous spin to this is the cheapest brain insurance you'll ever buy and your dentist will actually like you and you can actually say. When they say, do you floss, you can say yes, I do use not a water pick, but it's an air flosser. It's not water. Well, it is water and air. It's by one of those other companies. My hands are so bad it's really hard for me to floss, but I am going to be a lot better at it now that I know it lowers inflammation. I struggle with inflammation. Information, I struggle with information as well, but I struggle with inflammation and, um, I've lost my train of thought and so I will floss. I will floss more, I floss, but I'll floss more. So again, I'm challenging you to this.
Speaker 1:Check in with a friend. Well, this is something that I do all the time, but I know a lot of people don't. Social interaction boosts memory and processing speed. A study of adults age 70 to 90 showed cognition improvement the day after social time. Loneliness is a dementia risk factor. So even quick texts or a chat matters. My suggestion is call a neighbor, send a joke, flirt with a barista. Send a joke, flirt with a barista.
Speaker 1:Gossip counts as cardio for your brain. I'm not saying gossip is good, but we all do it, unless you're one of those people that doesn't. But think about that. Think about social interactions and what it's doing for you. It's amazing. So check in with a friend, use a meditation app.
Speaker 1:Meditation apps, calm, headspace, insight Timer. Use 8 to 15 minutes a day. Improved attention in older adults. A brain scan shows meditation thickens the hippocampus and helps connectivity. These are all things we need people For.
Speaker 1:Skeptics start with five minutes. Meditation is not just for crystal collectors. It's for people with Wi-Fi and chaos too, okay. So here's my problem with meditation. I can do it for 10 and a half seconds and then I'm thinking about the 30 things I need to do or what I'm going to pack for my vacation or what's for dinner. I have the attention span of a gnat. I really do. So my guess would be that a meditation app would help me, and probably meditating and stretching it out from a couple seconds to a minute to two minutes would be good for me. I don't know about you, I there. There is a nine year old kid in me that just can't concentrate on anything. They used to call me hyperactive as a kid. Hyperactive is another word for ADHD, which I am sure that I do have, but I have learned to live with it and I will continue to live with it. But maybe meditation is something I should try.
Speaker 1:Glance at green space, just 40 seconds. Looking at nature improves attention. Oh, I need to look at nature more. Large studies show people near green spaces have slower cognitive decline. Mechanisms include reduced stress and restored attention. So here's a suggestion Put plants near a window, walk to a park or stare at a tree instead of screens. It's free spa for your neurons, all right. Well, I live in the city, but I will tell you, looking out at the buildings, especially at night, when everybody's home in their place and the lights are on, if it's raining out or a storm coming through I honestly it does. It absolutely does improve my mood. I don't know if it is helping with cognitive decline, but it is a mood improver. Okay. So here's one Draw no experience necessary people. Three minutes of doodling activates brain reward centers and lifts the mood.
Speaker 1:Art therapy helps with self-esteem, cognitive flexibility, even for those with impairment. Adult coloring books. Doodle in meeting margins, on in the margins or on sketch pads. I am a doodler. I had a meeting. I have another meeting at two o'clock today. It's one o'clock now. I doodle, but then it messes up my notes. It's crazy. But anyways, doodling is good. Squiggles are modern art and who's judging? You don't need any art talent to just doodle. So there's another one, another micro habit that you can do Admire someone else's art.
Speaker 1:Viewing art stimulates brain areas tied to memory and identity. Museum visits, murals or online galleries count. It reduces stress and evokes emotions. Encourage virtual tours if travel is hard. So if travel is hard, I'm encouraging virtual tours. You can squint at a painting, nod and say texture, instant art critic status. I will tell you this. My kids are artists. My husband's an artist.
Speaker 1:Alec, went to the Art Institute here in Chicago, graduated One time. Alec and I were in the Art Institute. It is a famous art museum. If you didn't know that too, and we were looking at art, I said does it ever frustrate you that people go? Oh, a kindergartner can do that. And Alec said no. He said because, mom, art is to create conversation and for people to think, and if somebody says, oh, a kindergartner, do that, at least they're thinking about the art. I thought, wow, that college degree. Did you some good there, buddy? Yeah, he said no, it's not offensive. It means people are thinking, they're at least giving some thought to the art piece.
Speaker 1:Give your pet some love. Well, I think we all know this Petting a dog lowers cortisol and raises oxytocin. Pet owners show younger brain ages and less stress. Even fish, birds or borrowed pets help suggest volunteer at shelters. Pets are cuter than your phone and they don't ghost. You. Spend time with your animals, I do. It's almost time for me to lay down and have Patrick take a nap with me. He may have to wait till after my two o'clock Zoom call, though I have another podcast to do here. So give your pet some love.
Speaker 1:Jot it down. Write five events before bed helps memory consolidation and improves test performance, even in Alzheimer's patients. Journaling adds mood and emotional regulation. Do a bullet list or some quick notes. You can make a funny spin on it. Make it look mysterious like you're plotting a novel or a murder. And when you're really just listing your grow trees, jot it down. All right.
Speaker 1:So that's 10 micro habits that you can. You can do. I got this information from an AARP article. So if you want to read the article, go to aarpcom and you can do that. As you all know, I believe if you are over 50, you should be an AARP member. Their websites are full of great information. You get great discounts. It's worth the very limited amount of money that you pay. I got my car insurance and my homeowner's insurance using my AARP connection through their link and I got a great deal on my insurance. They also are lobbyists for us in Washington for people 50 and over. They care about what we need in this world and they fight for us. So AARP is your pal.
Speaker 1:10 micro habits, tiny but mighty. You don't need to do all 10 every day. Pick a couple and build them into your life. Consistencies matters more than intensity. These habits fight inflammation, stress and memory decline. So pick one today Walk after dinner, doodle, call a friend or stare at a tree. Brain health is not about big, dramatic changes. It's about small, sassy, repeatable steps. Just like me, I'm not small and sassy. I'm big and sassy. Just like me, I'm not small and sassy. I'm big and sassy. Share this episode, subscribe. Leave a five-star review. Remember aging eight for sissies. It's for clever, the creative and the bold. See you next time and go out and do something positive in this world.
