As we age, we start to lose our balance, and this increases our risk of falling. Did you know that our balance starts to decline between 40 and 50? In fact, falls are one of the most common reasons for emergency room visits among seniors.

Scary, right? You might be thinking, “That won’t be me…”; however, science and years of research tell us otherwise. Falls are the second leading cause of unintentional injury deaths worldwide.

However, it’s not all doom and gloom when it comes to your balance. Balance work is like a muscle that needs to be worked regularly to be improved. Our bodies are capable of so much if we move them properly.

One way to reduce this risk is by doing exercises to improve your balance. Here’s how Pilates can help you improve your balance and prevent you from losing your footing:

Pilates Strengthens Muscles in the Feet and Ankles

Pilates is a popular form of exercise that focuses on developing core strength, improving posture and flexibility. While it is often associated with strengthening the abdominal muscles, Pilates is also highly effective in strengthening the muscles in the feet and ankles.

The foot and ankle are complex structures that play a vital role in providing stability and support to the body during everyday activities, such as walking and standing. We often don’t give our feet a lot of love which can backfire when it comes to our balance. Bottom line: if you don’t keep your feet conditioned it will be harder to recover when you do take a misstep.

Weakness or instability in these muscles can lead to various foot and ankle injuries and contribute to a loss of balance and an increase in trips and falls. In Pilates, exercises are designed to improve the strength and flexibility of the foot and ankle muscles. These exercises typically involve various movements that challenge the muscles in the feet and ankles, such as pointing and flexing the feet, performing foot circles, and working on balance and stability.

We need the muscles in our feet and ankles to give us a solid foundation as we move about our day. Think about it: our feet are our point of connection to the ground, so much like tires on our cars, keeping them in good condition can help prevent accidents.

Ultimately, working to strengthen the foot and ankle as we get older is imperative to supporting our balance.

Pilates Promotes a Strong Core, Which Helps to Build a Stable Base

A strong core is essential for maintaining good balance and stability. The core muscles include the muscles of the abdomen, back, and pelvis, and they provide the foundation for all movement in the body. These muscles are responsible for stabilizing the spine and pelvis, which in turn helps to maintain proper alignment of the entire body.

When the core muscles are weak or imbalanced, it can result in poor posture, increased strain on the back, and decreased stability and balance. This can lead to a greater risk of falls and injuries, particularly in older adults.

A strong core helps to maintain balance by providing a stable base from which the limbs can move freely. It allows us to feel stronger, be more centered, aligned and confident in our bodies as we move, stand, walk or run.

You can enhance your overall fitness and reduce the risk of falls and injuries by improving core strength through exercises such as planks, bridges, and crunches.

Pilates Helps Build Proprioception

Proprioception – it’s a mouthful to say, but what exactly is it?

Your proprioception is your body’s awareness of its position and movement in space. When you have good proprioception, your brain and body work together to detect changes in body position and adjust accordingly, allowing for greater control and balance. For example, without proprioception, you wouldn’t be able to move your foot if you aren’t looking at it.

Why is this important?

Proprioception tends to decline with age, which can increase the risk of falls and injuries, particularly in older adults. As we age, the receptors in our joints, muscles, and tendons that provide sensory feedback to the brain become less efficient. This reduces the brain’s ability to accurately detect changes in body position and movement, making it more difficult to maintain balance and coordination.

This is why it’s important for older adults to engage in exercises that specifically target proprioception, such as Pilates, yoga, and tai chi. These exercises can help to improve your proprioception, reduce the risk of falls, and enhance overall mobility and quality of life.

As I often tell my online Pilates members, with balance work if you don’t use it, you lose it.

This is why in each of my Live Online Pilates classes we spend a portion of each class strengthening our feet and ankles, practicing our balance and promoting proprioception (in addition to building full body strength, improving joint mobility and spine work).

Building better balance is one of the many benefits of Pilates. As outlined above, fostering better balance requires many different parts to work together. Pilates can be a great addition to any exercise routine, and it’s beneficial for seniors who want to improve their balance or prevent falls in the future.

Let’s Have a Conversation:

Do you practice your balance regularly? Have you noticed a decrease in your balance as you age? Have you ever considered Pilates as a way to build your balance?

Most fashion and beauty trends are weird. The older you get, the weirder they look. If you’re anything like me, every season I sit back and roll my eyes that anyone would get suckered into wearing THAT look.

Having said that missive, passive-aggressive, I’m done with crazy fashion bunk, this year there is very little eye-rolling on my part and lots of whooping it up! I am enthusiastically talking about spring 2023 beauty trends because you can actually do these looks, and they are not weird unless you make them weird (which is fine by me).

They are so wearable, that I was able to find six that would suit almost everyone and tossed them like a Caesar salad into one easy to follow video tutorial, without too much dressing. Let’s hit it.

How to Have Dewey Skin

If you have dry skin, the idea of having dewey skin as a makeup look can be laughable. Having said that, dewey skin is less about foundation and more about skin health and hydration. What are the keys to having skin so hydrated it could be considered dewey?

Start with internal strategies like taking Omega 3-6-9 oils daily. The benefits are immeasurable; lower blood pressure, decreased liver fat, greater weight loss, better bone health, and adding vitality to cell membranes.

Vitamin C is also an important aspect of stimulating collagen, strengthening absorption rates, antioxidant properties to protect against pollution, cancer prevention, and much more. Along with those internal techniques, use great skin care like a topical, oil soluble vitamin C serum, hyaluronic acid, and fulvic mineral solution either separately or together for greater efficacy.

These ingredients help to protect, plump, and add vital minerals and nutrients for hydration and that effervescent glow.

As you treat your skin with the love it needs, use a sheer to medium coverage foundation that is oil based (not matte or oil free), and if your foundation is too heavy, mix it with some moisturizer and avoid using powder so that the dewey finish will last longer.

How to Create a Minimal Makeup Look with Underpainting

Many of us trek through our day with little to no makeup on, so the idea that minimal makeup is an actual look is, well, weird. In truth, it is a look, but it includes dewey skin, sheer foundation, cream blush and eyeshadow, and lip-balm for a polished, I thought about my makeup just enough to look amazing flare.

Along with this, there is the trend of under-painting, which has to do with applying a cream contour or bronzer under your foundation for an oh-so natural appearance. For mature skin, I love under-painting and cream products, and used correctly, you can achieve a beautiful, soft, glamourous look.

Can 90s’ Makeup Look Good on Mature Skin?

What were you doing in the ‘90s? I can barely remember what I did yesterday, much less the 1990s, but I do remember the makeup. It was a taupe and brown matte lovers’ paradise, and worn only by people with the ability to pull off the neutral flatness it inspired.

Having said that, this iconic look is back with a vengeance, and we can wear it, with a twist. For example, in the above video, I use bronze as opposed to taupe, a peachy lip as opposed to neutral brown, and a little glitter (another trend this spring) to brighten it up.

Keep in mind, we are still sticking with dewey skin and under-painting, so the whole look has a beautiful soft glow to it as opposed to the strong, matte look of the 90s.

A Smoky Eye Anyone Can Create

Nothing brings up the words overdone to older women like trying out a smoky eye. It’s a challenge to create this look and not look like you either have a black eye or are relatively insane. With that in mind, smoky eye has taken on a softer, more wearable trajectory this spring.

In the video, I demonstrate how to use the same bronze eyeshadow palette as in the 90s’ look, and apply it to the smoky eye look. It’s easy! Just take the brush #217, and run the shadow all over the lid and in the crease in a gently blended manner.

Then take a rich brown eyeliner pencil, or whatever color suits you, and run it along the outer edge and under your eye, blending it out with a blender brush for a smoky, classic, and stylish edge.

Glitter Is Back and I’m Dancing!

There is something about glitter that makes my skirt fly up. I can’t explain it, maybe it’s my little inner Suzy who just loves tossing glitter all over the house because the vacuum cleaner in no way can clean that up.

Glitter will get all over the dog and even a bath won’t remove it, so all that fun and playfulness will stay for weeks on end, and it’s fabulous!

For those of you scared of glitter, I get it, but by using a small amount right in the center of your eye you will get just enough to look a little glamorous without it setting in fine lines or looking crazy.

Trends can look weird, but you don’t have to! Take the ones you like the most and use them like your favorite Caesar Salad. And, if you can manage it, sprinkle a little glitter all over everything, especially the dog.

Let’s Have a Conversation:

What’s your opinion on trends – makeup and fashion ones? Have you tried any and what were the results? What do you think of 2023 spring makeup trends?

I recently watched the National Geographic original series Limitless with Chris Hemsworth. It is an interesting and entertaining documentary on how the latest scientific research is changing conventional wisdom about the limits of the human body. In a nutshell, it highlights current insights into living both better and longer.

Watching that series got me thinking about how all kinds of limits affect the quality of our lives. Specifically, how sometimes we are our own worst enemy because of limiting beliefs and labels we attach to ourselves. Whether conscious, subconscious, true, or false, these beliefs can affect our happiness and keep us from achieving our dreams, desires, and goals.

Luckily, aging may reduce some of our limiting beliefs, such as caring what others think of us, which is rooted in our primal survival instincts. In modern times, caring what others think is mostly socially based. As we age, we realize others focus more on themselves than they ever focused on us. We also know life is short, and we’re just over caring about it anymore!

Other Common Limiting Beliefs

• Negative self-talk – “I’m not smart enough, good enough, pretty enough,” etc.
• Imposter Syndrome – “Any minute someone is going to discover I’m a fraud.”
• Fear of failure.
• Fear of success (then others will expect more).
• Age – “I’m too old.”
• “I don’t have time.”

How We Learn Our Limiting Stories and Scripts

Beliefs may subconsciously develop in early childhood based on our interaction with primary caregivers. Subsequently, culture, society, and significant life events further shape them. Because of the vast amount of information that feeds into the brain, it creates shortcuts to help organize and interpret that information.

I’m oversimplifying, but these shortcuts become ‘superhighways’ or automatic programs to which our brains default. The stories we tell ourselves and our resulting reactions, responses, and behavior may be based on these historical shortcuts rather than current reality.

The video How We Learn – Synapses and Neural Pathways may be helpful in explaining how our brain learns and creates the shortcuts that may support our limiting beliefs. It also makes it easier to understand why changing them requires time and effort on our part.

How to Reprogram Your Brain

If you’d like to change your limiting beliefs, the following steps may be helpful in reprogramming your brain.

Become Aware

Make a list of any limiting belief negatively affecting your life.

Ex. “I’m too old and set in my ways to establish a healthy diet and start an exercise program.”

Analyze

Be specific. Describe how this belief limits your life and affects your happiness.

Ex. “This belief and my lack of action is partially responsible for why I’m tired all the time and I suffer from many minor aches and pains. I’m unhappy with my health and the shape my body is in. I don’t have the energy to socialize, enjoy activities with my grandkids, and do other fun things I’d like to do. I feel sad, stuck, and sometimes depressed about this.”

Commit

Describe how your life could be better if you eliminate the limiting belief. Then make a written commitment to change it.

Ex. “If I improve my diet and get some exercise, it is likely I will have more energy and a better mental outlook. This will create a better chance for me to do the things I want to do. Today, I’m making a commitment to improve my health with a healthy diet and exercise.”

Reframe/Replace

Replace the limiting belief with a statement of positive belief. Look for evidence that supports your positive belief.

Ex. “I’m not too old and set in my ways to start a new routine to improve my health. In fact, people do it every day. My friend Susan did it just last month, and she is doing well. I know it won’t be easy, but I also know scientific evidence supports that if I stick with it long enough, I can create new beliefs and new habits to support those beliefs.”

Plan

List the actions or behaviors that will help you establish your positive belief and associated goals.

Ex. “First, I’ll make a healthy menu for each week and do my best to stick to it. On Saturdays, I’ll shop for healthy foods and other ingredients to support my weekly menu. One day of the week will be my free day to eat what I want. I will commit to walking every other day of the week, building up to a minimum goal of 30 minutes per walk.”

Reinforce

The moment you become aware your brain is running an old limiting script or story, STOP and congratulate yourself for recognizing it! Then reimplement step 4 above.

Remember the video explaining how we learn? Each time you reimplement step 4, you will strengthen the new connection you are creating in your brain. It is said to take about 45 days to create a new habit, so exercise patience and be kind to yourself in the process.

Ex. “I didn’t walk today, and I also didn’t follow my menu. I knew I was too old and set in my ways to change. But wait, in all honesty, it’s true that I didn’t meet my goals and I’m disappointed in myself, but that doesn’t mean I’m not capable. In fact, I am capable, and I can choose to get back on track tomorrow.”

Reward

Did you know your brain releases chemicals to help you learn? Dopamine is a “feel good” neurotransmitter that plays an important role in many processes, including punishment and reward, memory, learning and cognition. Associating your new belief with a reward that causes your brain to release dopamine may help establish your new positive belief.

Ex. “Each day I meet my goals, I will treat myself to a warm relaxing bath at day’s end. I’ll use bath salts or essential oils to help me relax and celebrate my achievement. If I meet my goals for the entire week, I’ll celebrate with a fun outing of some sort.”

We Can Do This

In the third trimester of life, many of us are better equipped than ever to bring about meaningful change in our lives. We have more patience, life experience, and courage than the younger versions of ourselves. We’ve also become much more resilient. Armed with these qualities and the knowledge of how we can create new beliefs and habits, we can eliminate our limiting beliefs and live our best lives yet!

And if you haven’t yet watched the aforementioned documentary, here’s the link: Limitless with Chris Hemsworth.

Let’s Have a Conversation:

Is your happiness currently affected by limiting beliefs, labels, or scripts? If yes, how are they holding you back and affecting your level of happiness? If you’ve been successful in overcoming limiting beliefs in the past, how did you do it?

If you purchase an independently reviewed product or service through a link on our website, STYLECASTER may receive an affiliate commission.

It’s increasingly becoming more apparent how common hair loss is amongst folks of all ages—not just those well into their older years. While there are a surplus of reasons thinning across the scalp can occur, feelings about the experience are no doubt the same across the board; it’s straight-up difficult to deal with, especially if it’s happening in a very noticeable area like the hairline. 

While I’m not a professional hair loss expert, I do know a thing or two about uncovering products people have seen success from using, including ones that address a thinning scalp. Rene Furterer is a top brand people swear by, likely because it offers a variety of treatments that reverse various signs of damage, from shampoos to serums to hair oils.

The Triphasic Strengthening Shampoo for thinning hair is one of its most highly-rated offerings. Meant to be used in conjunction with other anti-thinning treatments from the brand, the frequent-use shampoo visibly encourages fuller, thicker hair follicles by targeting the many factors that lead to progressive loss in both men and women. 

Rene Furterer

The formula contains natural Pfaffia extract, which as Andrew Kashian, founder of Solve Clinics, an award-winning hair transplant clinic in Chicago, previously told StyleCaster, “is an ingredient that has been shown to help with hair hydration and, in turn, some regrowth.” It’s joined by orange, lavender and rosemary essential oils that cleanse build-up on the scalp and increase circulation across the skin when massaged in (picking up a scalp massager is a smart move.) 

The shampoo application is no different than your typical formulas, except for the fact the brand recommends letting this one sit in your hair for a few minutes before rinsing to allow for the ingredients to work their magic. 

Considering its 4.8-star approval rating, your chances of seeing results could be high. Not only are people saying their hair “has more body than ever” post-shower, but they also swear by the changes the treatment brings long-term. 

RELATED: These Glow Drops Bring Such a ‘Radical Difference’ to ‘Lifeless Skin,’ People Are Even Skipping Makeup

“I use both the Triphasic and the Volumea shampoos in my own monthly combination approach and the results are amazing for my hair…I have good Irish hair but it has been thinning significantly as I have aged (over 60),” wrote one reviewer. “However, when I combine these two shampoos in my self-designed hair program, it looks like I have the hair strength and volume of a 30 year old!”

If you’ve been seeking new products to combat hair loss and thinning, consider picking up a bottle of the Triphasic Strengthening Shampoo while it’s included in the brand’s International Women’s Day sale. Score 20 percent off orders $100+ with the code FEMME20.

If you purchase an independently reviewed product or service through a link on our website, STYLECASTER may receive an affiliate commission.

It’s increasingly becoming more apparent how common hair loss is amongst folks of all ages—not just those well into their older years. While there are a surplus of reasons thinning across the scalp can occur, feelings about the experience are no doubt the same across the board; it’s straight-up difficult to deal with, especially if it’s happening in a very noticeable area like the hairline. 

While I’m not a professional hair loss expert, I do know a thing or two about uncovering products people have seen success from using, including ones that address a thinning scalp. Rene Furterer is a top brand people swear by, likely because it offers a variety of treatments that reverse various signs of damage, from shampoos to serums to hair oils.

The Triphasic Strengthening Shampoo for thinning hair is one of its most highly-rated offerings. Meant to be used in conjunction with other anti-thinning treatments from the brand, the frequent-use shampoo visibly encourages fuller, thicker hair follicles by targeting the many factors that lead to progressive loss in both men and women. 

Rene Furterer

The formula contains natural Pfaffia extract, which as Andrew Kashian, founder of Solve Clinics, an award-winning hair transplant clinic in Chicago, previously told StyleCaster, “is an ingredient that has been shown to help with hair hydration and, in turn, some regrowth.” It’s joined by orange, lavender and rosemary essential oils that cleanse build-up on the scalp and increase circulation across the skin when massaged in (picking up a scalp massager is a smart move.) 

The shampoo application is no different than your typical formulas, except for the fact the brand recommends letting this one sit in your hair for a few minutes before rinsing to allow for the ingredients to work their magic. 

Considering its 4.8-star approval rating, your chances of seeing results could be high. Not only are people saying their hair “has more body than ever” post-shower, but they also swear by the changes the treatment brings long-term. 

RELATED: These Glow Drops Bring Such a ‘Radical Difference’ to ‘Lifeless Skin,’ People Are Even Skipping Makeup

“I use both the Triphasic and the Volumea shampoos in my own monthly combination approach and the results are amazing for my hair…I have good Irish hair but it has been thinning significantly as I have aged (over 60),” wrote one reviewer. “However, when I combine these two shampoos in my self-designed hair program, it looks like I have the hair strength and volume of a 30 year old!”

If you’ve been seeking new products to combat hair loss and thinning, consider picking up a bottle of the Triphasic Strengthening Shampoo while it’s included in the brand’s International Women’s Day sale. Score 20 percent off orders $100+ with the code FEMME20.