Factors that Contribute to Aging Well

Aging is a topic that I am very familiar with because most of my social work career has been spent working with seniors. Because of that this article caught my attention and am excited to share with you what I learned from it.

The article is named ‘New study finds 6 ways to slow memory decline and lower dementia risk’ and was written by Annabelle Timsit, in the Washington Post. You can read the full article at the link below!


A Study of Hope

There was a recent study in China that took place over a ten year period. The goal of the study was to see if lifestyle and healthy behaviors decreased cognitive decline. There were 29,000 seniors that participated in this 10 year study, which is amazing!! I find it incredible for any study to gather so much data from so many people in such a long period of time!

There were six factors that they looked at to see if they impacted memory decline:

  1. Physical Exercise: Doing at least 150 minutes of moderate exercise weekly
  2. Eating a Balanced Diet: at least 7 of these 12 food items fruits, vegetables, fish, meat, dairy products, salt, oil, eggs, cereals, legumes, nuts and tea.
  3. Alcohol Intake: Not at all or occasionally
  4. Smoking: never have smoked or a former smoker
  5. Cognitive Exercise: at least twice a week
  6. Social Contact: engaging with others twice a week

The study grouped people by how many of these factors they engaged in. The first group engaged in four of the six factors, the second group engaged in two to three factors, and the last group engaged in zero to one of the factors.

The study found that the group that engaged in four to six factors experienced less cognitive decline then those in the other two groups. Annabelle Timsit wrote:

“The results show that “more is better of these behaviors,” says Hogervorst — in other words, the more healthy lifestyle factors you can combine, the better your chances of preserving your memory and staving off dementia.”

Annabelle Timsit, 2023

The study even found that people who had genetic predisposition towards memory loss and Alzheimer’s were seeing less cognitive decline when increasing these healthy behaviors!! I love this because it gives hope that we can make choices that help use to age well and keep our brain thriving!

Are there any of these six behaviors that you plan to increase or focus on in your life?


Timsit, A. (2023). “New study finds 6 ways to slow memory decline and lower dementia risk” Washington Post. https://www.washingtonpost.com/wellness/2023/01/26/dementia-memory-loss-lifestyle-habits/

Benefits of Journaling

I am a life-long journal-writer and it has been essential during many seasons of my life. There are so many great mental and emotional benefits to journaling. It is not only a great way to process your thoughts, it’s also great for writing out plans and progress towards your goals!

Below is a brief video I made about the benefits of journaling. You can find more videos like this on my YouTube Channel.

Benefits of Bergamot Essential Oil


Bergamot is a sweet and spicy citrus essential oil! It comes from the fruit of the bergamot orange tree (Whelan, 2018). Bergamot is used for food and can be distilled to be used for essential oils. Bergamot trees were originally grown in Southeast Asia, but are now also known for being grown in Italy (Whelan, 2018).

Benefits of Using Bergamot

Bergamot is known for having some medicinal uses and has anti-bacterial and anti-inflammatory properties (Whelan, 2018). These properties contribute to bergamot being used to help with acne and irritated scalp (Whelan, 2018). Bergamot is also known for helping relieve feelings of anxiety and sadness (Tagger, 2023). I also use Bergamot in DIY body care recipes for increasing my energy. It has a very uplifting and soothing scent. Bergamot is a citrus oil and can cause photosensitivity. Be careful to not put bergamot directly on your skin without being diluted. Can cause skin to be sensitive in the sun.

These claims have not been evaluated by the FDA.

Three Ways to Use Bergamot

The number of drops used in these ideas are based on a health adult. If you are sensitive or unsure about how your body responds to essential oils use a much smaller amount to begin with or talk with your doctor first. Look up more specific recommendations for children, seniors, and pregnant women.

  1. Combine Bergamot essential oil with a carrier oil in a roller bottle. I normally add 10 drops.
  2. Add Bergamot essential oil to an aromatic diffuser with water. I usually add 2-3 drops.
  3. Add Bergamot essential oil to melt and pour soaps. For 1 pound of soap I normally add 50 drops of essential oils. Bergamot would also go great in combination with Lavender essential oil.


Tagger, M. (2023). “Bergamot oil: Benefits, uses & side effects” https://www.hollandandbarrett.com/the-health-hub/natural-beauty/aromatherapy/what-is-bergamot/

Whelan, C. (2018). “About Bergamot Oil” https://www.healthline.com/health/bergamot-oil