The Retirement Newsletter: Looking after your physical health in retirement
Issue Number: 194 (47) — Keeping an eye on the little thing
Welcome
Welcome to issue 194 (47) — looking after your physical health in retirement. Why should we be concerned, and what can we do?
Physical Health
Please note that I am a biochemist and not medically trained, although I would say I know a lot more than the average medic about how drugs work.
I always gave my students, my tutees, one piece of advice every time I saw them, which was: “If you are having problems that are impacting your studies, come and talk to me when the problem is small as small problems are easier to deal with than big problems. Don’t leave it until you have missed a bunch of hand-ins; speak to me early”. Did my students follow my advice? Well, occasionally. The ones who were having problems and didn’t see me early would often admit that they regretted not speaking to me earlier.
My view of looking after our physical health is the same — minor problems are easy to deal with, and big problems can be difficult. In other words, please don’t wait until it’s gone black and about to drop off; seek help early.
Now, I am not suggesting that we run to the doctor every time we feel a twinge or notice something has changed, nor am I suggesting that we all become hypochondriacs. I am saying that we should not adopt a “head in the sand” approach and hope that whatever is wrong with us will fix itself and go away. And note that men seem more likely to adopt the “I’ll ignore it in the hope that it goes away” approach than women.
So, what can we do?
Looking after our physical health
So, what are some things we can do to look after our physical health? Well, most of these are obvious and things we have been told to do for years:
1. Stay active
Aim for at least 150 minutes of moderate weekly exercise (e.g., brisk walking, swimming, or cycling). Strength training at least twice a week will help maintain muscle mass and bone density. Balance and flexibility exercises (e.g., yoga or Tai Chi) will help prevent falls.
I’m good at the 150 minutes of active exercise, but I must admit I need to work on my upper body strength and flexibility more.
2. Eat Well
In retirement, it is easy to adopt a “tea-and-biscuits diet” and not follow a balanced diet with plenty of fruits, vegetables, proteins, and whole grains. To achieve this, we need to reduce processed foods, sugar, and excessive salt and, of course, stay hydrated.
Since retiring, I have been undergoing a bit of a healthy revamp of my diet. I am now eating a much healthier diet that contains a lot of vegetables, fruit, and nuts. Making the switch has not been easy, but I have, and it’s been worth it. I have lost weight and feel a lot better for the change. I might tell you more about the process and what I have done in a future newsletter.
3. Sleep
I have struggled with sleep over the years, and good sleep is essential in our retirement.
We should aim for 7–9 hours of quality sleep each night. As part of this, good “sleep hygiene” is important, such as:
Maintaining a consistent sleep schedule — go to bed and get up at the same time each day.
Relaxing bedtime routine — Have a calming routine before bed, and avoid stimulating activities like intense exercise, work, screen use, heavy meals, and stimulants (e.g., caffeine).
Optimised sleeping environment — cool, dark, and quiet bedroom with a comfortable bed.
Mental health — manage stress and anxiety. Try some relaxation techniques such as deep breathing or meditation.
Be active — regular exercise during the day will help you sleep. Plus, if you can exercise outside and get some natural daylight, that will also help.
No naps — Short naps (20–30 minutes) during the day can be helpful, but prolonged or late naps can disrupt nighttime sleep.
4. Health screening
They say ignorance is bliss, but is it? Would you rather know there is something wrong or live in ignorance?
If my local health provider offers any form of health screening, I am the first in the queue. However, some argue that you should carefully consider the pros and cons of all health screenings (e.g., false positives and negatives) and make an informed choice about being screened. As I said, I tend to take up all offers.
The same is true of any vaccinations offered — I am at the head of the queue.
I also keep up with dentist and eye appointments and do some rudimentary self-screening, such as checking for lumps and bumps, weird moles, weight, blood pressure, and general check-ins with my body to ensure that all parts work as expected.
5. Socialise
Social activities (clubs, volunteering, friends, and family) are also good for our physical health. I try to multitask and combine staying active with socialising. For example, I might go for a walk with a group of people or volunteer with a group doing some outside manual work.
6. Engage brain
New hobbies, puzzles, reading, or learning new skills are great for keeping our minds sharp. Being social (see five above) and active (one above) are great ways to engage our brains. Our brain is like a muscle — if we don’t use it, we lose it.
7. Manage stress and mental health
Mental and physical health are linked. Poor mental health can lead to poor physical health and vice versa. So, we need to monitor our mental health, and I will discuss this further next week.
I have tried various relaxation techniques to manage my stress and help my mental health. I have tried deep breathing, meditation, or mindfulness, but have never stuck to any of them. I get my relaxation, and hence stress reduction, through spending time in nature (I love a good walk through the countryside). Walking on my own (not so much in groups), I find, is a great way to destress, have a mindful moment or two, and get some exercise.
However, if you are struggling with mental health, don’t hesitate to seek professional help. I have also included some helpful mental health links below.
8. Bad habits
One way to improve overall health is to cut back on bad habits such as alcohol and smoking. Other ways to help include not sitting too long, exercising, and eating a balanced diet. We need to be kind to ourselves and our aging bodies.
9. Home safety
This may seem odd, but it comes from years of working in labs and teaching student labs: safety. I can’t help but look at things and carry out risk assessments. When I look at my home or out and about, I start thinking about all the hazards I can see and how to reduce the risk. I regularly, automatically, run a safety audit in my head.
Have you checked your home for hazards? Chemical? Electrical? Fire? Trip?
10. Listen to our bodies
I covered this in number 4 above and at the start of this newsletter, but it is so important that it needs to be repeated: Don’t ignore aches and pains; address minor issues before they become more significant problems. Also, remember to allow yourself rest days so your body can recover and you can destress. Be kind.
Your say?
What do you think? Is maintaining physical health in retirement important? If so, what are you doing about it? Please let me know in the comments.
Useful links
Some useful UK mental health links:
Samaritans phone 116 123 — https://www.samaritans.org
No Panic (anxiety) 0300 772 9844 — http://www.nopanic.org.uk/
Non-Emergency NHS Helpline: 111 — https://www.nhs.uk
Mind — Side by Side — https://sidebyside.mind.org.uk
Some Mental Health Apps you might like to try:
SAM App — Anxiety Management — https://mindgarden-tech.co.uk/
Smiling Mind — Mindfulness App — https://www.smilingmind.com.au/smiling-mind-app
General Health Websites:
National Health Service, UK — https://www.nhs.uk/
National Institute of Heath, USA — https://www.nih.gov/
Next week
Next week, in issue 195 (48), I look at mental health in retirement.
Thanks
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Until next time,
Nick
PS: If you would like to contribute something to the newsletter — a story, advice, or anything else — please get in touch.