*I’m pleased to be working with UnitedHealthcare for a series of articles on items of interest to us as we move into retirement age. These posts are sponsored, but as always, my opinions are my own.
A friend noticed on Facebook that we added six chicks to our family’s menagerie. She was surprised. While most people our age are “slowing down,” we’ve now added raising chickens to our list of activities. And why not? We love to watch their antics. The fresh eggs aren’t bad either, and while they have gotten a bad rap in the past, they are rich in protein, selenium, vitamin D, B12, B6 and minerals such as zinc, copper and iron.
We’re not the only ones keeping active. Baby boomers are seeking meaning and new experiences in their retirement years, according to a recent survey conducted by UnitedHealthcare. While almost all the respondents do plan to retire at some point (only 3% plan to continue working, and I’m one of those), most don’t plan to slow down. Their top goals include traveling, volunteering, moving closer to family and friends and starting a fitness regime.
Over the next few months, I’m going to examine the survey results and dive into ways we can integrate the findings into actionable steps to create a better future in our own lives.
Seventy percent of the respondents in the survey said that physical health was most important [followed by cognitive health (16%), social health (13%) and financial health (6%)], so let’s chat about that first. I believe that many of the physical and cognitive problems we have are due to our daily habits. Many can be altered by just changing what we eat and drink and how we “do life” on a daily basis.
For instance, people with Type 2 diabetes have a higher risk of Alzheimer’s disease. This may be caused by an inherited gene that creates insulin resistance in the brain. But it also may occur because of damage to circulation, reducing blood flow to the brain. That’s tied to the lifestyle factors that often lead to diabetes, namely poor diets and little exercise.
“Taking care of yourself” is one of those terms that we often throw around absent-mindedly without thinking about what it really means. Here are some specifics to think about:
Tips for Maintaining Good Physical Health in Retirement
- Eat Healthy Foods
Cut out the sodas, especially colas, because they are hard on your kidneys.
Cut down on pre-packaged, processed and takeout foods. These foods have large amounts of sodium, which can lead to hypertension and heart disease. They may also have large amounts of sugar, which can lead to Type 2 diabetes and insulin resistance.
Eat nutrient-dense foods like fruits, vegetables and whole-grain foods. Keep in mind that each person has different dietary needs. Consult your physician about yours.
- Keep Your Brain Active
Some cognitive decline is a normal part of aging but can be delayed with active learning and mind-challenging activities. Take up a new hobby such as dancing (it’s been shown to help reduce memory loss), learn tai chi, do the daily crossword puzzle, learn a new language or play brain-stimulating games.
And make sure you’re taking advantage of any resources that may be at your fingertips. For example, understanding the importance of cognitive health as people age, insurance companies have started offering brain exercise benefits as part of their insurance packages. UnitedHealthcare’s exclusive mind and body fitness benefit, Renew Active, offers an online brain health program to select Medicare Advantage members.
Keep Moving
And while we’re on the topic of fitness benefits, physical exercise increases your thinking skills both directly and indirectly.
As a direct effect, it stimulates physiological changes such as reductions in both insulin resistance and inflammation. Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School, states that “even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions.”
Indirectly, exercise can help to increase memory and thinking by improving sleep and mood and decreasing stress and anxiety. Problems in these areas can contribute to cognitive decline.
It’s been said that sitting is the new smoking. An article published by the Mayo Clinic reported that an analysis of 13 studies “found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking.” Regular exercise may prevent or even provide relief from many common chronic conditions, including heart disease, high blood pressure, diabetes, depression, arthritis and more.
The key is to find an activity that you enjoy and do it on a regular basis. Try to incorporate aerobic movements, balance, and muscle-strengthening activities into your routine – consider yoga, dance, tai chi, bike-riding, walking or running.
- Get Enough Sleep
This is something I struggle with, and I think many women over 50 have this problem as well. According to Healthline, lack of sleep can cause depression, irritability, increased risk of falling, increased blood pressure and memory problems, so it’s important to try to optimize your sleep as much as possible. Aim for seven to nine hours of sleep per night.
How can you improve your chances? Set a regular bedtime. Keep your bedroom dark and cool during the night. Stay away from technology devices (blue screens) and too much television. Avoid caffeine late in the day. A hot bath before bedtime is always good, and nice lavender linen spray might be helpful, as well.
- Reduce Stress
Reducing stress can help us fight depression, increase our ability to ward off and/or recover from infections, and fight fatigue and memory loss. In fact, Mayo Clinic also reports that unaddressed stress can contribute to many health problems, including diabetes, obesity, high blood pressure and heart disease.
Stressors can’t always be avoided, but there are things we can do to better cope with them. Getting enough sleep, exercising, finding support through a friend, counselor or group, and practicing yoga, meditation, deep breathing or just being present are good ways to stave off or combat stress.
- Make Connections in Your Community
Now that the kids are grown and leaving the nest (we hope), we might find ourselves with more time alone. It’s important to continue to learn, grow and create new relationships. Isolation plays a big role in depression in older adults.
In addition, the National Institute on Aging states that people with active social lives may be less likely to develop dementia than those who are more socially isolated.
Spending time socializing has also been associated with a stronger immune system, which means you may have a better chance of warding off colds and flu viruses.
There are lots of groups available in most communities: social groups, planning committees for community events, volunteer opportunities, book clubs, card groups, etc. Also take time to meet up with friends or family members for coffee, lunch or an event. Reach out to new acquaintances. Chances are there are other older adults looking for some companionship, too.
- Take Advantage of Your Medicare Benefits
If you are 65 or older, your Original Medicare, Medi-Gap or Medicare Advantage plan most likely offers treatment and support options that can help you stay healthy as you age.
For example, many Medicare Advantage plans provide dental, hearing and vision benefits. That’s especially important when we start to have challenges in these areas – as many of us do.
And when we find ourselves in a particularly difficult health situation, like coping with a chronic disease or recovering from surgery, getting help from a personal advocate can make all the difference. UnitedHealthcare offers its Navigate4Me program to select Medicare Advantage members who need special attention, giving them a single-point of contact to help them navigate the health system.
Visit UnitedHealthcare for more information on the survey results.
Y0066_190910_032335_C
LEARN TO LOVE YOUR LIFE AGAIN
Do you feel like you need to hit the REFRESH button on your life? Download our free guide and begin to create your best life yet!
This is a great post and has so many important tips for people as we all age and face those challenges. I am a vegan and try and exercise daily so I hope I can avoid all those inevitable issues
Yes, I try to do all of these things. I admit, I love my junk food, but I try to balance it by drinking plenty of water and jogging.
I really need to start thinking of looking after myself ore, I could do with drinking more water, looking after my skin and eating better as I am getting older now. These are some great tips to starting to think about other things and brining them easily into your life.
More water is always a good idea! I’m with you on the skin concerns. I didn’t take care of my skin well when I was young and it definitely shows.
We all love to indulge in junk food now and then. I’m guilty of that as well, but try to keep it to a minimum.
Thanks, Melissa!
Sounds like you are setting yourself up well for the future!
This is so good! I stopped drinking soft drinks many years ago and I try to eat Whole Foods most of the time. As I get older, my good health is more important than ever.
I think many of us don’t realize how quickly age sneaks up on us. It’s good to take a proactive approach now so it’s just second nature to continue with these good health habits once we are of retirement age.
You should always take care of ourselves! Thanks for these wonderful and helpful tips!
Self-care is very important. I make sure to get enough sleep, and although I don’t exercise, I get myself moving and not just sit all the time.
I totally agree! I’ve realized the past few years I should have definitely started a lot sooner! But it’s never to late!
My husband and I were just telling this to our kids when they asked why we workout. The better you take care of yourself the better off you are overall
I feel like I was robbed of my life as it should have been. At the age of 36, I was medically laid off from my job and never could find something that I could do instead. But now at 42, I have to take a deep breath and know that I am right where I am supposed to be. While the circumstances aren’t ideal, even with rheumatoid arthritis, I’m a strong woman and a fighter. I’ve had to cope with major life changes early in life but writing allows me to share my journey with others who might be going through a similar situation. I do need to work on eating healthier because i admit I eat too much junk. It just tastes so good hahaha. Getting up and moving can be challenging but I push myself to make small efforts to get what I need done accomplished. Other days, I have to listen to my body and rest.
These are great tips and really important for keeping healthy. One that I’m surprised to see missing is drinking adequates amount of water. Some of the elderly folks I know don’t drink enough water to my surprise. That along with your other tips are great 🙂
It really is important to balance the food we eat. I’m trying to be active and eat more healthy food now.
Staying healthy is so important especially as we age. After spending years as a caregiver to my mom my health really suffered. She passed in January and I’m just now getting back to my old self.
Shelley,
What a very helpful blog post on how to live a better life in midlife!
I just posted on the Fell Whole Challenge with AdventHealth!
I am so happy these healthcare providers are reaching out to us to start discussions about healthy lifestyles!
Hugs,
Robin
Yes, it is great! I’m so happy they see the value in working with bloggers to spread the word.
Caregiving takes a lot out of you in so many ways. I’m glad that you’re able to begin this new phase of your life to concentrate on YOU!
You’re right about the water!! That should have been included! I think many elderly folks avoid it because they fear incontinence issues.
Rheumatoid arthritis is a lot to deal with! I’m glad that you’re helping other women who are going through a similar journey.
It’s so great that they’re asking – perfect teaching moment!
Never too late! I wish I had continued what I had been doing before – time to begin again!
Great that you’re moving! They say that sitting is the new smoking.
You’re welcome, Catalina!
You’re so right! The days go by slowly while the years just speed by!
Good for you! I still drink maybe 2-3 Diet Cokes a YEAR but I don’t even finish the can. I don’t miss it.
I’m so happy that as I read this, I’m working on most of the things in my life. It’s so much harder for my parents though. I definitely see the need!
Good for you! The trick now is to never stop!
These are really good tips and reminders. It’s easy to forget to take care of ourselves.
Yes, it’s always good to be reminded to get back on track.
I was just telling my aunt how important it is to stay active — regardless of age. I’m going to share this with my aunt and tell her to share it with my mom (mom’s not on social media).
Great! Thank you for sharing, Tima!