Category: Sage Advice®

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01.12.21 | Community

Feeling Exhausted? The Science Behind Pandemic Burnout

As part of our 9 Ways of Vibrant Living, we at Sage Collective advocate for stress reduction. We recognize stress as a natural, regular occurrence and aim to help our followers learn to manage, to control and to minimize stress.

But we’ll be the first to admit that since the onset of the COVID-19 pandemic (in March of what’s officially become last year), stress levels have been higher than ever. If you’ve been feeling excessively stressed, burnt out and unable to focus — you’re not alone. Today, we’re taking a closer look at the science behind pandemic-related stress and burnout. 

There’s a reason everyone’s been referring to COVID-19 as “unprecedented.” We’ve never experienced anything quite like this in our lives. Worrying about a global pandemic, public health and safety, our personal wellbeing and the wellbeing of those we love, not to mention financial concerns, food security struggles and more — it’s an inordinate amount of stress for human beings to take on all at once. And the demand of feeling all these things at once is taking a toll on our bodies.

Allostatic load demonstrated visually
Allostatic load demonstrated visually

Allostatic load refers to the impact of cumulative wear and tear — the impact of carrying all that stress, for example. And allostatic overload refers to the point at which the demand of our stress overtakes the capability of our mind and body to keep up. As demonstrated above, we can look at our allostatic load as a bell curve. Too little stimulation from stress, we’ll be underloaded, understimulated and stagnant as  human beings. But too much stimulation from stress, and we’ll be overloaded, overstimulated and exhausted to the point of burnout.

Many of us are in the throes of allostatic overload. Our bodies have been constantly perceiving a potential threat, and therefore they’ve been producing hormones like adrenaline and cortisone, handy responses to temporary stressors.  However, in the case of a prolonged stressor such as the pandemic, our bodies continually overload themselves with these hormones, which are actually toxic to our physiological systems. 

So your feelings of stress, exhaustion and burnout — they’re only natural. But acknowledging the reality of the problem is only half the battle. How do we even begin to combat burnout and fatigue? 

First, self care is absolutely crucial. Prioritize taking care of your body through healthy habits like regular exercise, healthy diet and getting your best night’s sleep. Prioritize taking care of your mind, too, by making time to practice gratitude and indulge in doing things you love. And secondly, be mindful to take care of others, too. Finding ways to safely connect with friends, family and community will serve as a reminder that you’re not alone — we’re all in this together.

An older African American adult steps aside to take off his mask for a moment
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Sage Advice®

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01.07.21 | Sage Advice®

Vibrant Living Breakdown: Moderate Caloric Intake

9 Ways of Vibrant Living is Sage Collective’s guidebook to a full, happy and high-quality life. Our fourth component of vibrant living is moderate caloric intake. Healthy eating is an integral part to ensuring both our bodies and minds are at their best. Today, we’re taking a closer look at how to embrace this component in your own life and why it’s so important.

Diet Requirements for Older Adults

According to the Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, older adults (ages 55+) require less calories than the average adult. For moderately active women 55+, the recommended amount is 1,800 calories daily, while for moderately active men 55+, the recommended amount is 2,200-2,400 calories daily. (For less active individuals, the EER recommends 1,600 calories daily for women and 2,000 calories daily for men). However, requirements can vary with respect to height, weight and other factors. 

Older adults require less calories as they age due to dropping basal metabolic rates and decreasing muscle mass. Though as we discussed before, while older adults require less calories than the average adult, they still require the same (if not more) nutrients. That’s why eating fresh, healthy meals is more important than ever as we age. 

Vibrant Living Through Fresh, Healthy Eating

At Sage Collective, we believe in helping older adults learn how to prepare and eat more fresh, healthy food in order to get ample nutrients and consume less calories. In the vision for our residential campus, we intend to incorporate trained nutritionists and nutrition aids to provide seminars and other educational activities to help our older adult residents establish these healthy eating habits.

Fresh, healthy eating and moderate caloric intake is important for older adults for numerous reasons. Naturally, health is one of them. Eating well provides your body with the necessary energy and nutrients to do its job. It also helps regulate weight and can even aid in the prevention of diseases such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers. Eating well is also great for the mind, leading to a better night’s sleep, the mediation of moods and even the inhibition of pain. Try eating clean for just two weeks and see the impact it has! 

For those looking to practice moderate caloric intake at home, we’ve put together this guide to healthy eating for seniors. Like any goal, change to your diet doesn’t happen overnight, but making small, conscious decisions regarding what you eat daily will build up to have a great impact.

A spread of food demonstrating moderate caloric intake, including rice with tomato, green beans and fish
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Sage Advice®

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01.05.21 | Community

Sticking To Your New Year’s Resolutions

Just when you think the hard part is done — deciding on New Year’s resolutions — the clock strikes midnight and it’s time to follow through. You’re not alone, though. We all struggle to stick with our New Year’s resolutions. And luckily, with determination and the right strategy, you can keep your resolutions alive far past January’s gym membership. Here’s just a few helpful tips:

Make Incremental Goals

We often struggle to keep resolutions because they’re simply too daunting. A big-picture goal like “eat healthier” is much easier to tackle when broken down into small, digestible actions. Try making incremental goals, such as “include veggies in one meal per day.” This way, you have a tangible action to work towards, and once the action is completed, a victory to celebrate, too. 

Utilize Your Support System

Whether it’s an accountability buddy or just a loved one lending an ear, sharing your successes and struggles is an important part of the journey. Having a support system means others are there to share motivation and advice along the way, as well as helping to hold you accountable. 

Practice Patience + Forgiveness

Of course nobody is perfect. There will be days where your resolution falls to the wayside, and that’s okay, too. It’s important to practice patience and forgiveness, and not to beat yourself up for an off day (or two). Ups and downs are just a part of the journey. Studies even confirm: those who succeed in sticking with their resolutions actually slip up an average of 14 times.

Take Time to Reflect

Throughout the year, remember to take a step back and reflect. What made you choose this resolution in the first place? What does achieving this goal mean to you? Moments of meditation and mindfulness such as these help us realign with our own wants and desires.  

Keeping resolutions, like making any change occur, isn’t an overnight affair. But with the right approach, you’ll be able to stick to your goals all through 2021.

A pink planner with 2021 emblazoned on its cover in gold, next to an assortment of pens, notebooks and other desk supplies
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12.30.20 | News

2020: A Year in Review

2020 has been a tumultuous year for the world to say the least. But amidst everything, we’ve been hard at work bringing our vision for Sage Collective to life. This year has been one full of successes and exciting milestones for our organization. So today, we’re taking a look back at the year and sharing our proudest moments:

Launched our website and blog

Sage Collective officially came out to the world with the launch of our brand new website in May. Through the website, we share with our audience who we are, what our story is and what we’re here to do. We’ll also be providing timely updates on Sage Collective programming and residences as each initiative progresses. 

The Sage Collective website is also home to our blog, Sage Advice, where we share engaging and enriching original content. Blog topics run the gamut from health + wellness advice to cultural insights for living a more vibrant life. We’ve also interviewed many members from our excellent team, who dispel industry-expert insights into topic s such as advice for older adult caretakers and ways to overcome the challenges of COVID-19.

Kicked off social media

To more directly engage with our community, Sage Collective kicked off its social media identity in the fall. Through our profiles on LinkedIn, Facebook, Twitter and Instagram, we post twice a week to share insights from the Sage Advice blog alongside other updates on our organization’s projects. There, we’re continuing to build online relationships with other industry leaders, health + wellness institutions, cultural organizations and community stakeholders + members in order to create real, collective impact. 

Acquired our first properties

In the beginning of the year, we were thrilled to purchase our first two properties: 4108 South King Drive and 4112 South King Drive in the Bronzeville neighborhood of Chicago. These beautiful and historic side-by-side buildings  will become the first manifestation of our vision for vibrant and affordable housing for older adults. Construction on these projects is slated to begin in early 2021; stay tuned for more updates coming soon.

Continued strengthening our team + vision

We wouldn’t be where we are today without our amazing team. The Sage Collective Board of Directors and Leadership Team regularly convened throughout 2020 to further align our vision and upcoming project plans. Together, we bring a collective wealth of knowledge about older adults, senior housing, health + wellness and more to create forward-thinking, innovative strategies for older adult programming, residences and lifestyles. 

The successes of this year are just the beginning. We can’t wait to continue learning, growing and doing in 2021 and beyond — and sharing the journey with you.

Image is a background photo of presents with text overlaid reading: 2020: Year in Review
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Sage Advice®

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12.28.20 | Sage Advice®

The Importance of Practicing Gratitude

Gratitude is both a way of thinking and a way of doing. By definition, it’s the quality of being thankful, as well as the readiness and willingness to show appreciation for and to return kindness. And by practicing gratitude, we open ourselves up to being more connected, more happy and more healthy.

Finding the Good

According to American psychologist Robert Emmons, there are two parts to gratitude. Firstly, it’s “an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received,” he says. While this doesn’t overwrite challenges or frustrations in our lives, it allows us to look at our lives wholly and to always find balance and goodness. Finding good in the world helps us to feel more positive emotions, relish good experiences, deal with adversity and even improve mental and physical health.

Becoming More Connected

Secondly, says Emmons, “we recognize that the sources of this goodness are outside of ourselves…. We acknowledge that other people—or even higher powers, if you’re of a spiritual mindset—gave us many gifts, big and small, to help us achieve the goodness in our lives.” In this way, Emmons describes gratitude as a “relationship-strengthening emotion, because it requires us to see how we’ve been supported and affirmed by other people.” Therefore, practicing gratitude allows us to feel more connected with our surroundings, whether that be nature, our spirituality or the people in our lives. This in turn leads to stronger, more positive relationships.

Practicing Gratitude

So how do we cultivate and strengthen our practice of gratitude?

First, we must notice our surroundings. What or who makes you feel good? This reflection can happen in-the-moment throughout your daily experiences, or later when you have a private moment to yourself for meditation. Many experts recommend keeping a gratitude journal and regularly listing things you’re grateful for.

Savor and absorb the things for which you’re grateful. Once you acknowledge the good things in your life, make sure you enjoy those experiences to the fullest and treat them with the utmost appreciation.

And finally, express your gratitude. Happiness is best when shared — and everyone likes to feel appreciated. Take the time to write a thank you note or voice your gratitude verbally. 

We all experience gratitude, but taking the time to acknowledge the feeling and become more intentional with how we engage with it and share with others will make all the difference in the world. 

White and green text over a dark green background, with quotation marks and the Sage Collective logo. Text reads: Gratitude is an affirmation of goodness. We affirm that there are good things in the world.
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12.23.20 | Arts & Culture

Learning From the Seven Principles of Kwanzaa

Kwanzaa is an annual African American and Pan-African holiday that brings people together globally to celebrate their cultural and ancestral roots. The holiday, created in 1966 by Dr. Maulana Karenga, derives its name from the Swahili phrase “matunday ya kwanza,” or “first fruits,” and was inspired by the harvest traditions of the Ashanti and Zulu. In honor of this culturally-rich event, today we’re exploring more of the holiday’s history and traditions.

The History of Kwanzaa

Dr. Karenga created Kwanzaa after the Watts riots in Los Angeles. As a major figure in the Black Power movement of the 1960s and 1970s, Dr. Karenga saw the celebration as a way to bring African Americans together as a community and to uplift Black Power. While the holiday began as a radical alternative to mainstream denominations, in a 1997 address, Dr. Karenga revised his stance so as not to alienate practicing Christians. Today, many African Americans celebrate Kwanzaa alongside their own religious holidays. 

The celebration of Kwanzaa takes place across a period of seven days from December 26 to January 1. Families gather to light the Kwanzaan candelabra, the Kinara, which holds seven candles, one for each night. The seven candles correspond to the seven principles of Kwanzaa, or Nguzo Saba. There are numerous other celebratory symbols and traditions in addition to the lighting of the Kinara.

The Seven Principles, Nguzo Saba

The Seven Principles, or Nguzo Saba, are reflective of important values in African culture. When lighting the Kinara each night, families reflect upon the principle that corresponds with that day. Nguzo Saba includes the following:

Umoja, or unity, means to strive for and maintain unity in the family, community, nation, and race.

Kujichagulia, or self-determination, means to define ourselves, name ourselves, create for ourselves for ourselves and speak for ourselves.

Ujima, or collective work and responsibility, means to build and maintain our community together and make our brother’s and sister’s problems our problems and to solve them together.

Ujamaa, or cooperative economics, means to build and maintain our own stores, shops and other businesses and to profit from them together.

Nia, or purpose, means to make our collective vocation the building and developing of our community in order to restore our people to their traditional greatness.

Kuumba, or creativity, means to always do as much as we can, in the way we can, in order to leave our community more beautiful and beneficial than we inherited it.

And Imani, or faith, means to believe with all our heart in our people, our parents, our teachers, our leaders and the righteousness and victory of our struggle.

As strong believers in the power of community and the collective, we at Sage Collective believe there is much to be learned from Nguzo Saba. To learn more about Kwanzaa, you can visit the website created for the holiday by Dr. Karenga here.

Two African American people wearing batik fabric hold a gift together that says Happy Kwanzaa
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12.21.20 | Sage Advice®

Healthy Sleeping Habits for Seniors

Many of us struggle with getting a good night’s sleep. Due to the natural aging process and a decrease in hormone production, older adults experience less deep sleep — one of the most refreshing parts of the sleep cycle. That’s also why older adults are prone to waking up more frequently and often wake up feeling less rested. Today, we’re exploring remedies to help older adults achieve their best nights’ sleep, and it all starts with healthy sleeping habits.

Hitting Healthy Sleep Quotas

For older adults, experts recommend getting 7-9 hours of sleep per night. Many older adults will naturally lean towards going to sleep earlier in the evening and waking up earlier in the morning, but still many will have to spend longer in bed each night to fall and stay asleep. In case a night’s sleep doesn’t get you to a full 7-9 hours, it’s okay to make up and take a nap during the day — but try to avoid napping in the late afternoon or evening to ensure your body will be ready for the next night’s sleep.

Developing a Routine

Finding a bedtime rhythm that works for you is essential to regularly getting a good night’s sleep. First and foremost, stick to the same bedtime. This allows your body to get used to a routine and to build up a strong circadian rhythm. Avoid artificial light as well, so as not to confuse your body to the time of day. Instead, make time to wind down before bed, by doing calming activities such as reading, taking a bath, meditating or practicing breathing techniques. You should also avoid alcohol before bedtime and limit liquid intake to ensure a restful night’s sleep.

Filling the Daytime

Naturally, the more energy used during the daytime, the more ready your body will be to rest at night. Getting in a day’s worth of moderate, regular physical activity contributes to better sleep — though be sure not to exercise three hours prior to bedtime. Experts also recommend engaging socially throughout the day; this uses up more of your brain’s energy as well as aids in personal fulfillment. Getting outside and enjoying the sunlight is also crucial to getting a good night’s sleep; this exposure to natural light will help regulate your body’s circadian rhythm. 

It comes as no surprise that many of the components of vibrant living contribute to healthy sleeping habits. As the saying goes — healthy mind, healthy body. 

A comfortable bed with many pillows
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12.17.20 | Sage Advice®

A Vibrant Living Guide to Aging in Place

How does vibrant living play into aging in place? “Aging in place” describes the process of growing older at home. It’s a process rooted in independence and comfort; a way for older adults to maintain normalcy and their sense of community.

We recently spoke with Angela Higginbotham about her expertise on aging in place, learned from assisting her 93-year-old mother at her mother’s home. Higginbotham is a CPS educator, Lead Speech Pathologist and a member of the Sage Collective Board of Directors.

Maintaining Independence 

“First off, I feel grateful to have the opportunity to care for my mom,” reflects Higginbotham. “I saw the sacrifices she made for my family growing up and I’m happy it’s my turn to do that now. As for how our caretaking occurs: it’s a family affair where my mother is directly involved in the decision-making process. My brother, sister, mother and I all sit down and have a conversation about how she’s feeling, what her needs are and how we can support her as long as we can in an independent setting.” 

Though aging in place isn’t a viable option for everyone, it’s important for older adults with the mental and physical capacity to maintain that level of independence. “As long as people are able to take care of themselves, they’ll be able to take care of themselves longer,” explains Higginbotham. “So helping older adults to age in place, when possible, is essential to sustaining a vibrant life. Because I believe that once people stop maintaining their independence, it affects them psychologically and emotionally.” 

Text over a green background, with quotation marks at the top and the Sage Collective logo at the bottom. Text reads: Helping older adults to age in place, when possible, is essential to sustaining a vibrant life.

Staying Engaged Through Community

“My mom still has her driver’s license — she’s smart about it and only drives between 10-2, when everyone else is at work and when it’s safest — but she still goes to church and out to see friends,” says Higginbotham. For older adults, social isolation and loneliness are often big hurdles to overcome. Staying engaged with family, friends and community members, then, plays a vital role in supporting a more vibrant lifestyle.

Higginbotham goes on to say: “My mom also personally knows many of my friends. From time to time, they’ll give her a phone call or even go and visit, which is something I so appreciate. It means she’s connecting with people and that’s so important.” Though maintaining independence is a large part of aging in place, it is these moments of human connection and care that help the experience feel even more comfortable and warm.

Staying Engaged Through Culture

Social engagement is one thing — but finding things to do for oneself is vital, too. We’ve emphasized before the importance of older adults discovering activities they love. Higginbotham reinforces this perspective, sharing: “One of my mom’s favorite hobbies is quilting. In the spring, we’ll also go to the nursery and pick out plants for both her place and my place together. I’ll keep her company at her house while she plants hers and then she’ll come over while I do mine. We also — pre-COVID times, of course — loved to go to the theater. We’d get lunch or dinner and see different plays across the city. It gave my mom something to talk about, too, because she’d go back and tell her girlfriend all about it.” 

Higginbotham reflects on this, saying, “It’s important for people to get out and see what’s going on in the world. As people age, their ability to transport themselves to new places is limited, and they know about, what they know about. But, if there are people around who can expose them to new experiences, it enriches their lives.” 

Aging in place is just one way to live a more vibrant life. But, whether at a personal home or a care facility, both experiences share a commonality: community and cultural experiences have the ability to engage older adults and enrich them, leading to more vibrant living for all.

Angela Higginbotham
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12.15.20 | Arts & Culture

Celebrating the December Holiday Season Safely

The December holiday season (like everything else this year) is looking different than usual. With COVID-19 cases spiking this winter, it’s more important than ever to practice safety: always wear a mask, maintain social distance and stay home whenever possible. Traveling and large group gatherings are highly discouraged during COVID-19 — which means many of us are glumly accepting that seeing our family in person isn’t the safest option. But like every challenge this year, there are creative ways we can overcome this obstacle. Below are a few joy-filled ideas on how to celebrate the December holiday season safely:

Get Creative (and Passionate) with Baking

Nothing better fills at-home time (and our bellies) than baking. This holiday season, revisit the family cookbooks for some inspiration and whip up a feast of delicious goods. The best thing about food — it’s meant to be shared. Try organizing a cookie swap with the neighbors on your block by asking everyone to bake their favorites and to drop it off at each other’s doorsteps. Sharing food is a great way to feel like we’re together, even when we’re apart. 

Enjoy Festive Decorations

Holiday decorations are another way we share our joy and excitement with others. Take a walk or drive around the neighborhood to see how your community’s decorative cheer is being displayed. Or join in on the festivities and hang decorations around your own home to express yourself. Going to see festive decorations can also become an exciting excursion with this TimeOut list of lights to see in Chicago.

Make and Exchange Holiday Cards

Holiday cards are an exciting occasion every year, but this year especially, there’s an extra exhilaration to sending and receiving snail mail. Whether it’s a family photo, a fun drawing or a personally written note, make an event out of creating your holiday cards this year. And when they’re done, share them with friends, family and more. Veterans, children’s hospitals and incarcerated folks are also great recipients for holiday cards!

Host a Video-Chat Party

We’re no strangers to Zoom this year. Video chatting platforms are perfect for hosting virtual holiday parties safely. There’s nothing you can’t do with a well-positioned camera — cook together virtually, have dinner together virtually or just hang out. Try spicing up your virtual holiday party with activities like holiday-theme bingo, trivia or sing-alongs. 

No matter the circumstances, people will always find a way to celebrate special moments together. From the Sage Collective team to you, have a happy and safe holiday season!

An array of holiday celebration items, including handmade cards, hot chocolate and seasonal ornaments
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12.10.20 | Arts & Culture

Discover Your New Winter Hobby for Seniors

Cultivating hobbies in older adulthood is a vital part of staying enriched and engaged. We’ve spent our entire lives making others happy, from partners to kids to bosses to friends. Now is the perfect time to indulge in activities for personal happiness and enjoyment, too. That’s why today, we’re talking about the benefits of finding a hobby that suits you — and sharing a few ideas to help get you started.

Fitness Hobbies

As we’ve discussed before, it’s vital that older adults partake in regular, moderate physical activity. Hobbies such as yoga, tai chi, swimming and even gardening are great ways to get those minutes in while also enjoying the task. Choosing these forms of exercise will help transform the experience of working out from a chore to a treat. 

Social Activities

Loneliness and social isolation are major challenges older adults face. Incorporating social activities into your life is a great way to meet new people and learn new things at the same time. Consider joining a choir, a local senior bowling (or other leisurely sport) league, taking a dancing class or even getting together for a game of cards every once and awhile.

Mental Engagements

One major benefit of hobbies is the opportunity to stimulate and engage your mind. For those that love a good challenge, or like to be whisked away in a story, try picking up a good novel from your library or grappling with a puzzle in the newspaper. Mentally engaging hobbies and activities are even proven to help keep your memory sharp.

Artistic Pursuits

For those seeking to express their artistic side, there are many artist hobbies available. For those that are good with their hands, knitting, crocheting or quilting are all exciting pursuits. Painting, drawing and scrapbooking are great ways to get creative and to create keepsakes, too. And for the wordsmiths among us, writing counts as an artform too!

There’s a hobby out there for everyone. Keep looking and trying new things until you find one that’s the right fit for you!

Three African American older adults smile together, wearing aprons at a painting class
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