As you move through your working years and as children move outside of the home, finding new opportunities becomes critical to keeping engaged with the world around you.

Mind

• Use your mind to strengthen your body. Learn to practice a meditative martial art like tai chi. In many places, people continue their practice into their 60s, 70s and beyond. A recent study in the Journal of Advanced Nursing found that tai chi participants experienced fewer falls than nonparticipants.
• Have a spot of tea. Researchers at the University of Newcastle in Great Britain found that the compounds contained in green, black and oolong tea may improve general memory. So have a cup of decaf before retiring, or start the day with a cup of black tea.

Body

• Sleep on it. Adult bodies continue to need between seven and nine hours of sleep every night in order to function at their best. Researchers have different opinions, but many now believe that sleep deprivation is not a normal part of aging. Older adults, however, tend to get less sleep at night. If you find yourself waking up early in the morning or losing sleep in the night, make naps a part of your daily routine to make sure you get enough sleep.
• Be smart about B12. The Department of Health and Human Services recommends that people over age 50 get an increased level of vitamin B12. As you age you produce less stomach acid, which your body uses to absorb the vitamin from the foods that contain it. As a result you need to consume more B12 to meet the same nutritional requirements. Deficiency of vitamin B12 can lead to anemia and fatigue.
• Ante up on antioxidants. A study in Sweden showed that people with high levels of antioxidants vitamin C and beta carotene scored better on memory tests than others. Antioxidants are compounds that bond with oxygen molecules in your body so they don’t break down your cells. Try foods like sweet potatoes, spinach, cantaloupe, carrots and kale for beta carotene and citrus fruits for vitamin C.

Spirit

• Call a friend. Keep a calendar of when you’ve spoken to friends. Set up “dates” for breakfast or bag lunches to make sure you’re keeping in close touch. Make special efforts with friends who are younger or farther away, and don’t forget to celebrate birthdays!
• Love your pet. A study from the Journal of the American Geriatrics Society showed that older people who own pets are less likely to be depressed or lonely. Pets may also help relieve stress or anxiety.
• Nurture your spiritual life. Whatever your faith tradition or practice, find ways to connect with your community.
• Join a cause. Volunteer, participate in a walk-a-thon, or visit with people who struggle through a difficult situation. Learn about both local and worldwide issues in the paper, on the radio, or by talking with neighbors.
• Adopt a positive outlook. Avoid complaining and concentrate on ways to improve or see a situation differently.