So … how do we manage to get through the golden years? And what are the golden years anyway?
By Deborah Dittner
In the past, the golden years were seen as being the later years of one’s life after you’ve retired from the decades of work and career.
Now you are able to sleep in, travel anywhere and anytime you wish, expand the vegetable garden and even add an herb and flower garden and fruit orchard, expand upon your hobbies and spend time with the family.
Is this a realistic occurrence for those in the golden years?
Because of financial changes in the world and the overall changes to the environment on many levels in which you all live, planning your life to live long, strong, joyful and fulfilled may be a challenge.
There is much work to do to keep all functions moving forward.
Once you have retired from the workforce, you may be wanting to become more active in activities that you have long awaited to do such as hobbies or sports.
You may have plans to take that cruise or fly to a faraway destination that has been on your bucket list.
Or you may just want to get up in the morning and have coffee on the porch with a good book.
You may believe that this time will be enjoyable in whatever it is you decide to do that day, week or year with positive aspects of your life in health and wellness.
Still, you need to plan.
And all of these possibilities seem to be shifting for many. Living in a world of constant change means you too may need to change with the times.
The retirement age changes from the earliest of 62 to 65 up to 67 depending on what year you were born. So many factors to consider including the state of your health, quality of life or job loss due to down sizing or agism. You may be finding the need to continue to work for financial reasons as life (food, clothes, housing, and more) continues to become more expensive and pension plans seem to be dwindling or even existing at all.
One of the most important things you definitely need to do is to take care of yourself first.
That may look different for everyone depending on health, finances, family and more. Lifestyle interventions can help you create the life you desire one step and one day at a time.
Community and building upon strong social connections, produce longer, happier and healthier lives. Coffee dates, walking dates, movie dates or gym dates…all add up to social connection.
No need to isolate yourself when there are many just like you in need of a good conversation, good cup of coffee or just plain old together time.
A variety of possibilities may open up as you have more time to explore ways to fulfill your life. Consider old or new hobbies. This could be anything from dancing (take a lesson or two or join a semester session), needlework (from embroidery to knitting to sewing with many classes and workshops available), cooking (at home with friends and family, lessons or workshops on different cuisines), book clubs (picking up that book you’ve wanted to read then discuss with others) and so many other options. Social activities can boost your health too.
Movement is a basic necessity for everyone and is extremely important as you age.
You may find increased motivation by joining a gym or class or by finding a partner (or two or three or more) creating a walking excursion on a daily, weekly or monthly basis. Possibly choosing different areas to explore helps with cognitive abilities as well.
Challenge yourself with different types of movement such as yoga (even chair yoga) or tai chi.
With movement comes balance and coordination necessary to reduce the risk of falling. Tree pose from yoga practice requires balance. This pose can easily be done while brushing your teeth, one side in the morning and the other side come nighttime. Whenever possible, take the stairs; park farther away from your destination and walk; walk on a variety of surfaces such as the woods (hiking), grass, gravel and sand.
Hydration is especially important during the golden years. It helps promote good digestion, kidney health and boost immunity. Especially in winter months, you may not feel as thirsty and therefore not drink enough water. Every morning, fill a large pitcher with the amount you need to drink and throughout the day enjoy a refreshing glass until you empty the pitcher. Drink more during the day than in the evening to try to eliminate trips to the bathroom during sleeping hours. Your body is made up of more than 70% water so it’s important to replace fluids lost in sweating and elimination.
Sleep is a key part of the regenerative, aging and healing process. Sleep helps to boost the immune system, keeps you more alert, allows your body to make necessary repairs, improves mental and memory health and decreases stress. If sleep is an issue, there are lifestyle interventions which may be of help.
Avoid the use of electronic devices (iPhone, computer, television) at least one hour before heading to bed as these are stimulating to the brain and will not allow for a restful night’s sleep.
Also avoid alcohol, smoking and exercising too close to bedtime as these are also stimulators to the brain. Aim for seven to nine hours nightly.
Focus on whole nutrient dense foods for nutrition. Eating combinations of fat, fiber and protein at every meal will keep you satiated and provide vital nutrients for your wellbeing.
As you age, you may require more protein (some research recommends at least 100 grams of protein a day) to help build and maintain muscle, metabolism and recovery as you age. Protein sources include eggs (choline from the yolk also aids in brain function), wild-caught fish and vegetables, such as Brussels sprouts, artichokes, green peas, potatoes, broccoli, spinach, kale, mushrooms and asparagus.
Foods rich in fiber will aid in digestion, help stabilize blood sugar levels and keep you satisfied longer after your meal. Fiber comes from beans, vegetables, fruits and whole grains.
Healthy fat (avocado, wild-caught fish, coconut oil, nuts and olive oil) will aid in healing and circulation.
Incorporating lifestyle interventions and practices, you can take the steps needed to enjoy the golden years in the best possible ways. Explore the many possibilities and create a life that you desire. Make the most of life with as many families and friends as possible. Enjoy life to its fullest with kindness, gratitude and positive affirmations. Remember to breathe. Reach for the stars and listen to your heart. There’s so much being said during “The Golden Years!”
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com