NEWS ARTICLE
For: Release week of
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By: Linda K. Bowman, Ext. Agt. IV - Family & Consumer Sciences
Telephone: 850/623-3868 or 939-1259, ext. 1360
“Healthy Living in Retirement”
Today, many people over 60 are healthier, more fit and having more fun than ever before. And scientists now know a lot more about the diet and lifestyle habits that can sustain health and vitality for years to come.
First things first: If you’re a smoker, quit. Smoking is the largest contributor to an early death. But it’s never too late to stop. Some people find it much easier to stop smoking once they are no longer faced with the stresses of working life.
When it comes to eating a healthful diet, it’s important to remember that as people age they need fewer calories, but more nutrients. Choose “nutrient-dense” foods - foods with few calories but lots of nutrition, like whole grains, fruits and vegetables. For cancer prevention and weight management, cover at least two-thirds of your plate with plant foods; fish, poultry or meat should take up no more than one-third.
Keeping our brains active is another good way to ensure we live our retirement years to the fullest. In fact, studies show that if we “exercise” our minds—for example, by pursuing hobbies and social activities—it is more likely that we will stay mentally agile as we age. Here are the six essentials of healthy eating for our “golden years”:
Aim for at least five daily servings fruits and vegetables. These foods are full of the vitamins, minerals, dietary fiber and phytochemicals needed for overall good health and protection against chronic illnesses like heart disease, type 2 diabetes and many cancers.
Boost your nutrition. Health experts now recommend people over age 50 take a basic 100% DV vitamin-mineral supplement (known as a “multivitamin”) to help provide nutrients that may be somewhat lacking in our daily diets. Our need for vitamin B-6, B-12, calcium and vitamin D increases as we age. Individual nutrient supplements, however, should not be taken unless discussed with your physician.
Choose healthy fats over unhealthy fats. Cut down on saturated fats, found in animal foods such as meat, full-fat dairy products and tropical oils such as coconut, palm and palm kernel. Also limit your intake of trans-fats, found in stick margarine and many bakery goods, and omega-6 fats, from corn and safflower oils. Instead, opt for omega-3 fatty acids and monounsaturated fats found in fatty fish, canola and olive oils, nuts and avocado.
Drink enough fluids. Make sure to consciously drink plenty of fluids, because the sense of thirst can dull as we get older. As a rule, try to drink at least eight glasses of water or other nonalcoholic beverages a day. Non-caffeinated beverages are preferable.
Exercise regularly. Staying physically active is important at any age, but keeping bones strong becomes crucial as we grow older. Weight-bearing exercise is vital for slowing bone loss. As well as reducing the risk of heart disease, stroke, osteoporosis and colon cancer, exercise can help maintain a healthy weight, improve flexibility and balance and improve the way we look and feel. Join a gym, go to a fitness class, play golf with friends or take a brisk walk. Swimming may offer a gentler workout for those with painful joints.
Focus on fiber. Constipation becomes more common with age, so try to eat more whole grains—experiment with whole wheat pitas, bulghur, spelt pasta and brown rice, among other options. Beans, lentils, vegetable and fruits are also good sources of fiber. Be sure to increase your dietary fiber intake slowly and to drink adequate fluids.
For more information contact the Linda Bowman, Family and Consumer Sciences, at the Santa Rosa County Extension Office at 623-3868 or 939-1259, Ext. 1360. Extension Service programs are open to all people without regard to race, color, sex, age, handicap or national origin.