TALES AND TRAILS

I have always believed that the most meaningful writing does not arise from grand theories, but from the quiet, honest moments we share with the people we love.

This letter began as a simple message to a dear friend in his seventies — a man who often speaks to me about books, memory, and the slow changes of age. These days he also speaks of the tiredness that lingers through the afternoon, and the way sleep becomes lighter and shorter with each passing year. He is a great admirer of Fyodor Mikhailovich Dostoevsky and still reads his novels with the curiosity and sincerity of a young student. As I wrote to him, I realised that the truth I was trying to convey belongs to all of us, not just to one ageing friend, but to anyone who has ever paused to reflect on life.

Like my book, this blog is born from real conversations, real struggles, and quiet reflections. If something here touches your heart or helps you in even a small way, then the purpose of my writing is fulfilled.

A Gentle, Honest Letter on Ageing, Health, and Self-Truth.

Dear Chettan,

There is an old proverb worth remembering:

“Eat food like medicine — then you will not need to eat medicine like food.”

The simplest choices we make — what we eat, how we rest, how we treat our body — quietly shape the direction of our entire life. This is not just medical wisdom or cultural teaching; it is profoundly human. Even great literature echoes the same truth.

Dostoevsky and the Lies We Tell Ourselves.

In The Brothers Karamazov, Fyodor Dostoevsky gives us one of the most piercing insights into human behaviour through Father Zosima, the spiritual guide of Alyosha Karamazov.

At one point in the story, Zosima speaks to a troubled visitor — a woman weighed down not by external blame, but by confusion, doubt, and the quiet unrest of her own heart. She asks him how to live a good and honest life.

Zosima responds with a teaching that has become one of the most memorable in the novel:

“Above all, do not lie to yourself.”

He explains that as soon as we begin repeating lies within, we slowly lose the ability to recognise truth — both in ourselves and in the world around us. And when truth dissolves, self-respect dissolves with it. From there, the capacity to love — ourselves or others — begins to fade.

It is one of Dostoevsky’s most profound ideas: self-deception is the quietest, and perhaps the most destructive enemy of the soul.

(If you have chronic conditions or take medications, please consult your doctor before making lifestyle changes.)

Self-Honesty: The First Medicine

Most of us know what is good for us — yet we postpone it:

• “I’ll start eating healthy from next week.”

• “A little junk food every day won’t harm me.”

• “I’ll sleep properly later; right now, I must finish this work.” These are gentle lies we tell ourselves. Slow, small deceptions. And the body pays the price. To love ourselves — in the true Dostoevskian sense — means caring for our physical, emotional, and mental well-being:

• Food becomes not just fuel, but respect.

• Rest becomes not just sleep, but kindness.

• Movement becomes not just exercise, but a celebration of life.

Ayurveda and Modern Science

Ayurveda teaches:

Food is the first medicine; lifestyle is the second; herbs are the third. True healing begins with our daily habits — especially simple, nourishing foods that keep the body steady and the mind calm.

Modern science supports this wisdom:

• After 60, slightly higher protein intake helps maintain muscle, strength, and vitality.

• A diet rich in fibre, healthy grains, fruits, vegetables, vitamins, and minerals supports immunity, heart health, and digestion.

• Adequate hydration protects joints, kidneys, and energy. In simple words: eating well after 60 is not a diet — it is long-term self-care.

Daily Nutrition Guidelines (Simple and Practical, for above 60)

• One protein source at every meal — egg, dal, curd, paneer, chicken, fish

• 2–3 cups of vegetables daily

• Millets, rice, or chapati in moderation

• 1–2 fruits daily • Curd or buttermilk for digestion

• Nuts in the evening

• Drink enough water throughout the day

• Dinner before 7 pm

• Sleep 7–8 hours

• Move daily — even a short walk matters

Optional: 100 -150 ml black coffee or black tea morning and evening, (evening before 4 pm)

Even small changes, kept consistently, can rebuild your health over weeks and months.

A Simple Daily Eating Plan

8–8:30 am — Breakfast

• Dosa/Idli + Sambar

• Puttu–Kadala

• Appam–Egg curry

• 1 egg (Appam day → 2 eggs)

• 1 fruit (banana, papaya, or guava)

1–1:30 pm — Lunch

• Rice (brown preferred) or chapati

• Dal / small fish / chicken piece

• Vegetables + leafy greens

• 1 bowl curd or 1 glass buttermilk

4 pm — Evening Snack

• A handful of peanuts (15 is fine)

• Almonds 5 + Walnuts 2

• 1 fruit

6:30–7 pm — Dinner

• Millet khichdi → 50% millets + 50% pulses + vegetables + onions

Stop at ¾ stomach — not full.

A Final Note to My Friend This message is not about strict rules.

It is not about perfection. It is about small, honest choices that quietly protect our future:

• Let food be your friend.

• Let sleep be your medicine.

• Let movement be your celebration.

• Let honesty — especially toward yourself — be your guiding light.

I am happy that you still read widely to stimulate your mind and go for walks to keep your muscles active. These habits have always been yourstrength, and they will remain so.

With warm regards,

Joseph V Mykulangara

Disclaimer: These observations are general in nature. Every human body is unique — age, medical history, metabolism, and lifestyle vary. For specific guidance, please consult a doctor or nutritionist, especially if you have ongoing health conditions or medications.

A Note to My Readers

This letter is only a small part of the journey I explore more deeply in my writing — a journey through health, memory, migration, ageing, and the quiet strength that carries us from one season of life to another. If these reflections spoke to you, even briefly, I warmly invite you to explore my book as well. It carries the same honesty, the same warmth, and the same desire to understand what makes us human.

Thank you for reading. Your presence here means more to me than you know. In a world that moves too quickly, your time and attention are gifts.

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