The 9 Hallmarks of Aging

 I admit it. Researching "Aging Gracefully" overwhelms me. But today I serendipitously discovered a skeleton on which to hang the book's muscles. It is an article entitled "The Hallmarks of Aging," published 10 years ago in the scientific magazine "Cell." The link is at the bottom. These are the 9 Hallmarks:

1. Genomic instability

2. Telomere attrition

3. Epigenetic alterations

4. Loss of proteostasis

5. Deregulated Nutrient Sensing

6. Mitochondrial dysfunction

7. Cellular senescence

8. Stem cell exhaustion

9. Altered intercellular communication 

It's a good read, even if you can't understand

all of the terminology. Now I am focused!

https://bit.ly/3MopjcZ

Let Food Be Thy Medicine

Researching "Aging Gracefully" is my newest passion. I am discovering new medicinal plants, cutting edge medical breakthroughs, and rediscovering old-fashioned foods, technologies, and wisdom.

Today's post is a nod back to 1983 when I started my own edible landscape in Lake in the Hills, IL. It's been updated to USDA growing zone 7a, here in Paducah:

This is an extensive list of edible perennial plants suitable for USDA Growing Zone 7A, which typically has a cold winter climate:

1. Asparagus

2. Rhubarb

3. Artichoke

4. Horseradish

5. Jerusalem artichoke (Sunchoke)

6. Strawberries

7. Raspberries

8. Blackberries

9. Blueberries

10. Currants

11. Gooseberries

12. Elderberry

13. Hops (for brewing)

14. Chives

15. Mint

16. Oregano

17. Thyme

18. Sage

19. Rosemary

20. Lavender

21. French tarragon

22. Lovage

23. Sorrel

24. Good King Henry

25. Wild garlic (Allium ursinum)

26. Wild leek (Allium tricoccum)

27. Sea kale

28. Egyptian walking onion

29. Sweet cicely

30. Comfrey

31. Fennel

32. Lovage

33. Lemon balm

34. Wintergreen

35. Groundnut (Apios americana)

36. Watercress

37. Lovage

38. Skirret

39. Chinese water chestnut

40. Hosta (young shoots are edible)

41. Daylily (edible buds and flowers)

42. Alpine strawberries

43. Siberian pea shrub (edible pea-like pods)

44. Korean nut pine

45. Yacon (Peruvian ground apple)

46. Sunchokes

47. Wild strawberries

Remember that the availability of some plants may vary depending on your specific microclimate and local growing conditions. Always research the specific care and maintenance requirements for each plant to ensure successful cultivation.

https://bit.ly/40j95YG

The Health Benefits of an 11-Minute Brisk Walk

Aging Gracefully one step at a time.

If you can walk despite achy and stiff joints, the recommended length of time is 20-30 minutes daily, for a minimum of 150 minutes per week. These are your Baby Steps. Literally. Of course, if you've been sedentary for awhile, work up to it gradually. Even one more step or an additional ten seconds each session will get you to your goal eventually.

I have several Teen Steps to add and I will post at least one every day. Today's is walking at a brisk pace for 11 minutes straight. "Brisk" simply means slightly winded. Recent research published in the "British Journal of Sports Medicine" reveals that "11 minutes a day (75 minutes a week) of moderate-intensity physical activity - such as a brisk walk - would be sufficient to lower the risk of diseases such as heart disease, stroke, and a number of cancers… Doing SOME physical activity is BETTER THAN DOING NONE." (Emphases mine)

— Soren Brage

I now walk meditatively for the first 5-10 minutes to warm up, get my brisk on for 11, then cool down for the remainder of the walk. More on Walking Meditation tomorrow.

Keep moving. Death is Very Very Still.

https://bit.ly/3OiJURG