Giving serious thought to what you plan to do is essential if you are to avoid the health pitfalls that accompany retirement, writes JOANNE HUNT
FOR SOME 7,700 public servants, January 31st marked the first day of the rest of their lives. By saying yes to the Government’s early retirement scheme, their pace of life is about to change dramatically, but what will it mean for their health?
“For a lot of these people, the retirement may not have been planned and it may be earlier than expected,” says dietitian Paula Mee. “They will have a lot more free time and they may not have thought too much about how they are going to fill it.”
But with workers from physically active roles in the health sector and the Garda Síochána soon hanging up their uniforms, a pro-active plan to replace the exercise that naturally occurred in their work is a wise move.
“There’s always that dilemma of ‘I’ve worked hard all my life, can I not sit down now and put the feet up and relax and enjoy a few more calories and the odd glass of port?’” says Mee.
But with our metabolism slowing down and the body requiring fewer calories as we age, dodging exercise and indulging in too many treats can soon trip us up.
“Every decade, we see a small decline in our metabolism. It becomes more significant over the age of 50 because people become a little bit more inactive,” she says. “As we lose muscle, we need a little bit less in terms of the calories we take in. So, if you have more free time, then take the time to exercise and keep muscle mass up.”
John Murphy, clinical director of MedFit which runs a specialist ageing well programme for retirees, says those retiring now should have their eye on the future.
“The question is, when you are 80, would you like to be in a nursing home and very inactive or would you like to be playing golf and enjoying a walk with your wife?”
Murphy advises that while it’s never too late to get fit, those starting exercise from the age of 55 should first be screened for issues such as high blood pressure, high cholesterol or joint problems to determine the best course of action for them. “You don’t want to be putting strain on your joints that is going to increase your risk of osteoarthritis or lower back problems,” he warns.
“Either work with a fitness coach to design a programme for you or start by getting into a regular routine of walking.”
Murphy advises that a 30-minute walk five times a week can decrease the risk of type 2 diabetes, colon cancer, breast cancer and hip fractures.
“Activity will also decrease anxiety, depression, increase self-esteem and your ability to sleep. It helps social interaction and your ability to respond to stress too,” he adds.
Dave Hare, strength and conditioning coach at Functional Training Ireland, says the number of baby-boomers on his books is on the up as retirees realise the pay-off to being fit.
“With the baby-boomer generation, a lot of them were very active when they were younger – your body will always remember that,” says Hare.
While it’s unwise to train like a teen again, he says the key for retirees is joint-friendly exercise. Swimming, walking, using the cross-trainer or a spin class are a good start.
While he agrees with starting slow, there does need to be effort over time, he says. “Gardening is not exercise. To be fit, you need to get your heart rate up a bit higher. It’s about getting a little bit out of breath.
“Join a class – set dancing or any kind of dancing. The main thing is that it gets you up out of the chair.”
And though vim may dim with age, it can bring advantages, says Hare. “Retirees may have more disposable income for activities, they eat far better than the college guys and they know how to stick to a routine.”
But for any exercise, you need the right fuel, and feeding our bones to protect against fractures and osteoporosis is a good place to start.
Calcium-rich foods such as milk, yogurt, cottage cheese, spinach, broccoli and the sunshine vitamin, vitamin D, needed to absorb it can help keep things shipshape. Vitamin D, however, can be the trickiest vitamin to get right, says Mee, especially with the sunshine needed to stimulate its production sorely lacking at our latitude. With few foods naturally containing it other than oily fish, taking a supplement as we get older is advised.
To get the most from their food, retirees also need to pay attention to their digestive health. With our ability to absorb vitamin D, B12, folate and calcium decreasing due to age-related changes in stomach secretions, a GP or a dietitian can make sure the effort you are taking to eat the right foods pays off.
Further down the digestive tract, whole grains, high-fibre breads, cereals, pulses and plenty of water are needed to keep things moving nicely.
With retirement giving us more time for life’s pleasures, a happy sex life is part of the mix. While there is no one nutrient recommended to keep things on track, exercise and a balanced diet is a good place to start.
Keeping the mind healthy is just as important as the body, however, and with a battery of studies showing that Omega 3 or fish oils can reduce the risk of cognitive impairment, the old wives’ tale that fish is good for the brain may have some truth.
A US study published in 2010 in the Journal of Nutrition found that of 300 adults aged 35-54, those with higher levels of DHA, a component of Omega 3, tested better on non-verbal reasoning, mental flexibility, memory and vocabulary.
Mackerel, sardines and wild salmon are great sources, although those on heart medication should consult a doctor before upping their intake.
Retirees need to be mindful of their mental health too. “Some people will be delighted to get out of the office and this will be a new life for them,” says Mee. “Others may be a little bit lost.”
As well as meeting friends and continuing or taking up hobbies, exercise can also enhance your sense of wellbeing. Making sure we are taking the right vitamins is important for mood too. “Vitamin B6 is particularly important for older people,” says Mee.
With a lack of that vitamin linked to depression, she says women who are post-menopausal, who are taking HRT or who may have osteoporosis often have levels of it that are too low.
“By factoring sweet potatoes, bananas, turkey and oily fish into their diets, retirees can keep their levels of this mood-enhancing vitamin topped up.”
But there some sweeteners to help the medicine of exercise and a healthy diet go down, says Mee. “Those who drink alcohol live longer than those who don’t drink at all. Red wine in particular because of its antioxidants is good. But the word, as always, is moderation.”
WAY TO GO: KEEPING FIT AND EATING WELL
Exercise
Get screened for heart health before raising a sweat.
Start slowly – consult a fitness coach or begin by taking regular walks.
Thirty minutes’ walking five times a week can decrease the risk of type 2 diabetes, colon cancer, breast cancer and the risk of hip fractures.
Try a spin class, set dancing or brisk walking with friends to get you on your way.
Hit the Pilates or yoga mat to build muscular strength, posture, balance and stave off falls.
Diet
For healthy hips, milk, yogurt, cabbage and broccoli with oily fish or a vitamin D supplement will keep bones strong.
Keep things moving with constipation busters such as high-fibre bread, cereals, pulses and plenty of water.
Brain foods such as mackerel, sardines and wild salmon or an Omega 3 supplement will keep the mind sharp.
Be happy – sweet potatoes, bananas, turkey and oily fish have mood-enhancing properties.
Red wine is thought to be good for your heart – enjoy in moderation!
Source: Medfit.ieand functionaltraining.ie
