Top 10 Tips for Good Health in Retirement

There has been a lot of media coverage lately about whether or not the Baby Boomer demographic group will be able to have access to future health care due to the sheer number of Boomers aging. Medical science continues to prove that so many of today’s common diseases are preventable by changes in diet and lifestyle. By improving our diet and lifestyle, and protecting our health NOW, those of us who are Baby Boomers will have less need to worry about relying on the health care system as we age.

hiking seniors 17

Here are my top 10 tips for good health in retirement.  I truly believe there is wisdom in the adage “an ounce of prevention is worth a pound of cure!”

  1. Eliminate harmful refined sugars and chemical sweeteners from your diet – including sweetened beverages, sodas and diet sodas.  Instead, use a small amount of natural sweeteners (such as honey, stevia, xylitol), or use whole fruits for a sweetener. This will keep your blood sugar in the healthy zone, so that your body will not have to produce excess insulin, thereby greatly reducing your risk of obesity, diabetes, high blood pressure, heart problems, and inflammation.
  2. Achieve and maintain a healthy body weight.  You will have a greater amount of energy and you will greatly reduce your risk for many degenerative diseases such as obesity, diabetes, heart problems, stroke, high blood pressure, joint issues, arthritis, high cholesterol and fatty liver disease.
  3. Eat more whole foods and healthy raw foods than packaged refined foods and highly cooked foods. Refined foods are fractionated foods with very little nutrition; they are ‘manufactured foods’ made to look like real food but they have little or no value for your body and they contain harmful additives.  Whole foods contain everything nature gave them: vitamins, minerals, antioxidants, fiber and enzymes, which our bodies need for good health.
  4. Add good healthy fats to your daily diet, and greatly reduce or eliminate harmful fats. Good fats are unsaturated fats that include lots of Omega 3 Fatty Acids (from walnuts, cold water fish and ground flaxseed), and some Omega 6 Fatty Acids (found in olive oil, peanut oil, nuts and seeds).  Coconut oil is also considered a healthy fat.  Unhealthy fats are saturated fats mainly from animal sources and highly processed trans-fats.
  5. Eat a healthy balanced daily diet by eating protein, and lots of healthy fruits and vegetables, especially greens and cruciferous vegetables.  Green and cruciferous vegetables will help your body maintain a healthy acid-alkaline balance, give your body an abundant amount of vitamins, minerals and antioxidants (which neutralize free radicals), and adequate fiber for good digestion.
  6. Prepare and cook most of your own meals instead of eating in restaurants.  It can save money and you will have full control over all aspects of the food and its preparation. This is especially valuable if you require a specialized diet such as dairy free or gluten free.
  7. Drink plenty of clean water daily.  Water lubricates our joints, keeps our muscles contracting properly, keeps our skin hydrated (skin is our largest organ), helps our digestion and elimination system, and helps our nerve impulses.
  8. Get daily exercise and keep your bones strong and healthy by doing some resistance exercises.  Whether you like to walk, jog, swim, play tennis, bike or play a variety of sports – exercise is very important for our entire body. It helps maintain balance, eye-hand coordination, and it keeps our muscles healthy. And by doing some weight bearing exercises as well, you will help your body maintain good bone density.
  9. Cultivate healthy, kind and loving relationships in your life.  Feeling connected and having healthy social interaction are vital to living a happy, balanced and healthy life.
  10. Find ways to reduce the stress in your life.  Schedule a massage, take up a fun hobby, connect with friends and family often, take up a fun sport, try yoga, practice meditation, have a “stress free” zone in your home where you can relax, work at a job or profession that gives you joy and a feeling of fulfillment, find a volunteer job that you love doing, or join a group of like-minded positive uplifting people, or slow down and take a break by getting out in nature.

I believe that through proper nutrition and healthy lifestyle, EVERYONE can live healthy happy, vibrant and energetic lives without common chronic illnesses, and have good health in retirement.

Are you interested in learning more about how to build good health starting from where you are today?  Are you interested in more information about how to prevent common chronic illnesses?  I’d be happy to help … contact me and let’s chat.

 

Copyright © 2013 Cathy Ormon – All Rights Reserved