“15 Ways to Stay Healthy in Retirement”

Find a New Purpose: When you retire, you don’t just leave a job. You enter a new stage in your life. If you do something you find meaningful, you’ll be happier and healthier. Volunteer at a hospital or library. Take part in projects at your house of worship. Tutor kids who need help in school. Care for animals in a shelter. Help assemble gift boxes for soldiers overseas. Long-term, this can help both your mind and body.

 

The Right Surroundings: Where you live can help set you up for good health. If you want clean air, you have a variety of choices, like Melbourne, FL; Elmira, NY; Pueblo, CO; and Salinas, CA. You can exercise outdoors amid the mountains of Boulder, CO, the seacoast of Portland, ME, or the sunshine of Tucson, AZ. For top-notch medical care, it can be good to live near Cleveland, Boston, Baltimore, Houston, New York City, or Rochester, MN.

 

Man’s (or Woman’s) Best Friend: A dog gives you unconditional love and more. Just 15 minutes with Fido can lower your blood pressure, heart rate, and stress level. Over time, a faithful companion can help cut your cholesterol, fight depression, and keep you active. Having a cat can also help lower your blood pressure and stress levels.

 

Healthy Food: You’re more likely to have problems linked to nutrition, like weight loss or a lack of certain vitamins, as you age. So a balanced diet of protein, fat, and carbs is more important than ever. Cut down on packaged foods, because they have lots of salt, which can raise your blood pressure. One good option is to eat like people in Greece and its region: lots of fruit, veggies, whole grains, and olive oil.

 

Get Out of the House: An active lifestyle can help you be happier, live longer, and lower your chances of some ailments, like dementia. Play cards with friends. Travel with a seniors group. Reconnect with friends from high school or college. If you have a hobby -- like reading, knitting, or gardening -- join a club that focuses on it.

 

Keep Tabs on Your Health: Regular medical checkups are a must. Your doctor can help you guard against a heart attack or a stroke by watching your blood pressure and cholesterol. Timely shots help protect you from the flu and other illnesses. If you’re a woman, you need tests for breast and cervical cancers; if you’re a man, your doctor can help you decide about a prostate cancer test.

 

Exercise for Fun and Fitness: Being active not only gives your health a boost, but it also helps you stay independent as you age. Pick something you enjoy so you’ll keep doing it. Aerobic exercise, like walking, swimming, or dancing, can give you more energy and help keep your mind sharp, too. Exercises with weights or bands can build your strength. Yoga keeps you flexible. If exercise is new to you, ease into it, and check with your doctor first.

 

Behind the Wheel: With time, changes in your eyesight, physical fitness, and reflexes can affect how well you can drive. Your safety depends on keeping track. Can you see road signs clearly? Are you limber enough to turn around and check traffic behind your car? Does traffic confuse you? Your doctor may be able to help with issues like these. And groups like AARP and AAA offer classes to help you measure and beef up your skills.

 

Bone Health: If you’re a woman, your bones need a boost. The changes in your hormones after menopause can make them more brittle, a condition called osteoporosis. To fight that, make sure your diet gives you plenty of calcium, the bones’ key building block. Good sources include broccoli, spinach, and low-fat or nonfat milk and yogurt. When you reach 65, have your doctor check your bones with a DEXA test -- a low-dose X-ray.

 

Stimulate Your Mind: Your brain needs exercise, just like your body. Read, do puzzles, play a musical instrument, or pick up an old hobby. Take a class in a subject you’re curious about, like cooking or computers. Using your creative side, through things like painting and gardening, can help your brain stay healthy, too. For example, an acting course may boost your memory and your problem-solving skills.

 

Get Your 40 Winks: It may get harder for you to sleep through the night as you get older. You might need to pee or to shift in bed so a joint stops aching. But you can take steps to help. Stop drinking liquids 2 hours before bed. Don’t have any caffeine within 8 hours of bedtime. Make your bedroom as dark as possible. During the day, limit naps to 10 or 20 minutes. To help with aches, ask your doctor if you should take a painkiller when you turn in.

 

Safety Around the House: Household accidents become more dangerous as you age. Get nonslip mats for your bathroom floor and tub. Fix frayed rugs or carpets. Be sure there’s plenty of light. Fasten down loose cords. If your home has stairs, put handrails on both sides and put anti-skid strips on the steps.

 

Intimacy: Physical changes can make sex fade from your life. But you can get the sizzle back. First, each of you should talk about your feelings and concerns. Reassure your partner that you’re still attracted to them. Hand-holding and massages are good ways to reconnect. If there’s a physical problem, like erectile trouble, see your doctor.

 

Manage Your Time Well: One of the main joys of retirement is having time on your hands. You can do what you want, when you want. Researchers have found that retirees are happiest when they plan how to spend their time and make the most of it. If you manage it well, that can pay off even if you don’t have lots of time to spare. And it can keep you from being bored.

 

Is ‘Work’ a 4-Letter Word? Working after you retire can keep your memory and brainpower in shape, not to mention your pocketbook. If you enjoyed your old job, do a scaled-down version of it. That’s an option for professions ranging from bookkeeping to home health to home repair. Or this could be your chance to try that job you always wondered about. Second careers are sometimes the most rewarding.

Reviewed by Melinda Ratini, DO, MS on July 18, 2018

American Psychological Association: “Thinking About Retirement? Time to Think About Your Psychological Portfolio.”
National Institute on Aging: “Participating in Activities You Enjoy.”
American Lung Association: “Cleanest Cities.”
AARP: “Where to Retire if You Love the Outdoors,” “AARP Smart Drive Course Locator,” “How to Resurrect Your Sex Life,” “Part-Time Jobs for Retirees.”
U.S. News & World Report: “Best Hospitals.”
Aging in Place: “Getting a Pet Can Improve Aging in Place.”
Harvard Health Publishing: “Why having a pet is good for your health,” “Is retirement good for health or bad for it?”
Cleveland Clinic: “Aging: Nutrition, Exercise, & Safety,” “5 Tips for Women to Stay Fit After 50,” “Best Ways to Protect Your Mind Against Dementia.”
National Institute on Aging: “Participating in Activities You Enjoy.”
Agency for Healthcare Research and Quality: “Women: Stay Healthy at 50+,” “Men: Stay Healthy at 50+.”
Psychological Science in the Public Interest: “Enrichment Effects on Adult Cognitive Development.”
National Highway Traffic Safety Administration: “Driving Safely While Aging Gracefully.”
SeniorDriving.AAA.com: “Driver Improvement Courses for Seniors.”
Mayo Clinic: “8 ways to improve sleep quality as you age.”
The Lifetime Home: “Stairs.”
Springer Select: “Better management of free time ensures happier retirement.”
Applied Research in Quality of Life: “Free Time Management Makes Better Retirement: A Study of Retirees’ Quality of Life in Taiwan.”
Michigan Today: “To retire or not to retire?”
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Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“15 Things That Slow Your Metabolism”

1. Your Genes: Metabolism is how your body changes food into energy. If your body is slow at burning calories while you rest or sleep, you probably got that from your parents, through your genes. What you can do: Since you can’t change your genes, focus on your habits. One of the best ways to pep up your metabolism is to get more exercise. Look for ways to sneak more activity into your day.

2. Hormones: A shift in your hormones can put the brakes on your body's energy use. That can make you tired. Some conditions, like an underactive or overactive thyroid and diabetes, are hormonal diseases that affect your metabolism. Stress also releases hormones that can trigger a slow-down. What you can do: If you have a medical condition, keep up with your treatment. And make it a priority to nip stress in the bud.

3. Your Lack of Sleep: Good shut-eye helps your metabolism stay steady. When you toss and turn night after night, it’s harder for your body to use energy well, which can make conditions like diabetes and obesity more likely. What you can do: Most adults need 7-9 hours of sleep. If you’re not there now, try it for a week and see how much better you feel.

4. Strict Diets: How you lose weight matters. If you don't eat enough, your metabolism switches to slow-mo. Severe diets, especially when you also exercise, teach your body to make do with fewer calories. That can backfire, because your body clings to those calories, which makes it harder to take weight off. What you can do: Although it may take longer, keep your weight-loss plan realistic, not drastic.

5. Trendy Salt: Sea salt is a darling for foodies and chefs. You’ll find it in top restaurants and gourmet kitchens. But it lacks iodine, which your thyroid needs to manage your metabolism. What you can do: Just a dash of iodized table salt meets that need. Or enjoy an iodine-rich food, like shrimp.

6. You’re Parched: Without enough H2O, your metabolism can stall. How about a tall, cool glass of water? Some studies show that it helps the body burn energy and fuels weight loss. At any temperature, water also helps you fill up, so you eat less. What you can do: Sip it throughout the day. You also can eat more foods that are naturally rich in water, such as watermelon or cucumbers.

7. You Drink Decaf: It’s a good option if you like a cup before bedtime. But you’ll miss out on the jolt of caffeine that gets your metabolic motor running. Remember that some research shows coffee can affect blood sugar levels. So you may need to limit it if you have diabetes. What you can do: If you can’t handle caffeine, learn from the other tips listed. Many things can help your metabolism, and you’ll want to use as many of them as possible.

8. Not Enough Calcium: You need it for more than your bones. It’s also a key nutrient for a swift metabolism, among the other positive things it does for your body. Many people don’t get enough of it. What you can do: There are many delicious options! You can get calcium from milk and dairy products, of course. It’s also in many fortified foods (such as cereals, orange juice, and soy or almond milk), canned salmon, turnip greens, kale, and tofu.

9. Your Thermostat Is Set Too High: It's not always a good idea to heat things up in the bedroom -- at least not when it comes to your metabolism. Room temperatures of 75 degrees keep your body from making brown fat, which is loaded with calorie-burning cells. What you can do: Turning the thermostat down to 66 degrees before bedtime boosts brown-fat levels. When it’s cold outside, taking regular brisk walks also may do that.

10. Your Meds: Some drugs can slow down your metabolism. These include many antidepressants and certain antipsychotics doctors use to treat schizophrenia. Many other medications, like those that slow the heart rate, also can have that effect. What you can do: Let your doctor know if you think your prescriptions might be a problem. There may be something you could take instead.

11. Cutting Carbs: Sure, easing up on unhealthy carbohydrates can help you manage your weight and burn fat faster. But your body needs them to make insulin. Go low-carb all the time and you make less of this key hormone. Your metabolism stalls and you don't burn as many calories as you once did. What you can do: Get your carbs from fruits, vegetables, and grains that are rich in nutrients, like sweet potatoes and whole wheat flour. They’ll keep your metabolism in check and head off those cravings that can take you off-track.

12. Being Nocturnal: Catching the red-eye flight or working the night shift messes with your body’s natural sleep-wake cycle. Those changes can lead to a sluggish metabolism and other problems like diabetes and obesity. What you can do: Reset your body clock. If you take a lot of red-eye flights, get a different departure time. If you work at night and can’t change, talk to your doctor about healthy ways you can get on track.

13. Changing Meal Times: When you eat is as important as what you eat.  Skipping meals or grabbing a bite on the go creates social -- and metabolic -- jet lag. Shifting meal times can wreak havoc with your metabolism and raise your risk for heart disease. What you can do: Consider a regular mealtime with your family, and stick to it.

14. Chronic Stress: When you are in a stressful situation, your body makes a hormone called cortisol. It’s meant to give you a quick boost of energy. But if you’re stuck in a stressed-out zone, the body thinks you still need to fight, so it keeps making cortisol. High levels of this hormone make it harder for your body to use insulin. That puts the brakes on your metabolism and fuels weight gain. What you can do: Find ways you can de-stress. Breathe deep. Do something you love. Find what works for you.

15. A High-Fat Diet: Eating loads of fatty foods like greasy burgers and buttery goodies is never a healthy idea. It changes how your body breaks down foods and nutrients. Your body’s ability to use insulin is affected, too. That’s called insulin resistance, and it’s been linked to obesity and diabetes. What you can do: Reach for more fruits and vegetables, and drink more water. Beans, peppers, and shellfish are good options, too.

Reviewed by Melinda Ratini, DO, MS on August 01, 2018

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Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.