Retirement is a time for relaxation and enjoyment, but it’s also crucial to prioritize your health and well-being. A balanced lifestyle, including a nutritious diet, regular exercise, mental health practices, and adequate sleep, can help you thrive in your golden years. Caring for your body and mind can reduce your risk of chronic diseases, maintain a high quality of life, and enjoy a fulfilling retirement. Keep reading to learn how to keep your body and mind in top shape!
Prioritize a Balanced Diet
A balanced diet is crucial for maintaining good health in retirement. Prioritize whole foods like fruits, vegetables, lean proteins, and whole grains to provide essential nutrients and support overall well-being. Limit processed foods, sugary drinks, and unhealthy fats, as these can contribute to chronic diseases and weight gain. If you have any dietary restrictions or allergies, consult with a healthcare professional or registered dietitian for personalized advice. By focusing on a balanced diet, you can improve your energy levels, reduce your risk of chronic diseases, and enjoy a healthier retirement."
2. Practice Self Care of the Mind
To improve your mental well-being, consider practicing mindfulness, and meditation which can help reduce stress and promote relaxation. Join a yoga class or schedule regular massages to help ease the mind. Maintaining strong social connections and engaging in activities you enjoy can also contribute to your overall mental health. Plantation Oaks of Ormond Beach offers a variety of activities and things to do to keep your mind and body active. If you're struggling with mental health issues, don't hesitate to seek professional help from a therapist or counselor. For more information on mindfulness and meditation, check out the book Mindfulness: A Practical Guide to Finding Peace in a Frantic World by Jon Kabat-Zinn.
3. Make Your Dreams Sweeter
Prioritizing quality sleep is crucial for your overall well-being. The key to getting the recommended 7-8 hours of sleep per night, is to start during the day. According to the National Sleep Foundation, "Regularity of light exposure, physical activity, and consistency of meal times have all been identified as important routines during the day for optimizing the sleep-wake cycle and sleep health in older adults." Create a sleep-conducive environment by ensuring your bedroom is dark, quiet, and cool. Establish a consistent sleep schedule to regulate your body's internal clock. To improve sleep quality, limit screen time before bed, as the blue light emitted by electronic devices can interfere with your sleep-wake cycle. Implementing these tips will help keep you healthy and sleeping soundly.
4. Stay Active
Sedentary lifestyles are linked to a higher risk of heart disease, stroke, type 2 diabetes, reduced cognitive function, poor mental health and even some types of cancers. That is why staying active is so important to retirement-age adults. Start an exercise plan or join a fitness class. Stay active and enjoy the many amenities at Plantation Oaks of Ormond Beach. With a full-sized gym, tennis and pickleball courts, billiards, darts, and exercise classes, there's something for everyone. Take advantage of the nearby walking and biking trails, or head to the beach for a refreshing swim and some sun. Before starting a new exercise routine, please consult with your doctor to ensure it's safe for your health.
5. Stay Social
Another tip for maintaining your health and well-being in retirement is to stay social. Volunteer at local non-profits and make friends while making a difference in your community. If you are religious, get involved in your church by joining a small group or volunteering time. Plantation Oaks of Ormond Beach provides a 10,000 sq ft community center, built for our homeowners to stay social with each other. There are weekly and monthly classes and events to attend and make neighbors into family.
Local Volunteering Opportunities
Halifax Humane Society: For all of the pet lovers
Volusia Council on Aging: Help out your local seniors
Ormond Beach Historical Society: This one is for the history lovers
Family Renew Help out the homeless community
6. Keep Learning
Keeping your mind active will help in keeping your whole health in check. As we age, our memory and cognitive skills naturally decline. According to the Alzheimer's Association " Alzheimer's disease was the fifth-leading cause of death among people age 65 and older in 2021." Consider a part-time job to earn a little income and keep your mind sharp, especially with today's changing technologies. As a retiree with more time, try pursuing hobbies or take classes and workshops to gain new skins or hone your craft. The City of Ormond Beach offers classes for seniors and the Ormond Memorial Art Museum and Gardens offers various workshops and classes for adults too!
7. Don't Ignore Your Body
Regularly seeing a doctor is the final piece to maintaining your health in retirement. As we age, ignoring aches, pains, or changes to your body can be life-changing for the worse. Schedule annual check-ups with a medical team and routinely monitor your vision, dental, hearing, blood pressure, heart rate, and other vitals for changes and irregularities.
Top Areas of Concern for Older Adults
Cardiovascular Disease: Cardiovascular diseases (CVDs) are the leading cause of death globally, taking an estimated 17.9 million lives each year. CVDs are a group of disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease, and other conditions. - World Health Organization
Cancer: Did you know that Florida has the second-highest cancer burden in the United States? Moreover, that number grows more alarming as stated in the State of Cancer 2023 Report stated, "Since 2014, cancer has been the second leading cause of death in Florida, after heart disease."
Mental Health: According to the CDC and SAMHSA data, around 20% of people aged 55 or older in the United States experience some type of mental health concern, with the most common conditions being anxiety and mood disorders like depression and severe cognitive impairment. Additionally, roughly 1 in 5 adults over 50 experienced a mental health condition in the past year.
Chronic Pain: Older adults are particularly vulnerable to chronic pain as it increases with age. The National Institutes of Health (NIH) showed that 65% of U.S. adults over the age of 65 report suffering from pain—and up to 30% of older adults report chronic pain.
Respiratory Problems- Both the CDC and the American Lung Association state that between "60,000-160,000 older adults in the United States are hospitalized due to RSV infection and 6,000-10,000 die."
Remember, a healthy retirement is a journey, not a destination. By incorporating these tips into your daily routine, you can take significant steps toward improving your overall well-being. Prioritize self-care, stay active, and maintain strong social connections. Most importantly, listen to your body, seek professional advice when needed, and enjoy this special time in your life.
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