Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: SUNDAY, June 17, 1990 TAG: 9006270122
SECTION: SENIOR STYLE PAGE: SS-2 EDITION: METRO
SOURCE: By KIM SUNDERLAND
DATELINE: LENGTH: Long
And it's nothing to fear.
There are changes brought about by retirement, both physical and mental, but they can be handled by taking various measures.
"You don't have to curl up and die just because you've left a job you've had for decades," said one retired person. "There are plenty of things to do to keep you occupied."
"Retirement no longer means leisure time," said Betty Burris, executive director of the Adult Care Center of Roanoke Valley. "With older ages reaching into the 90s, retirement is mid-life; it's a new beginning."
Television show like "Dallas," "Dynasty" and "The Golden Girls," are dispelling the myths that retirement means the end of the world.
And the study of gerontology, and specialists in that field, are also bringing new light to the fact that retirement is just one more aspect of life - and it's one that you can handle.
Mental and physical changes caused by retirement go hand in hand.
After retirement, the blues usually set in. Mentally, a person tends to feel lonely and depressed and maybe even a little bit useless.
Physically, if the blues get the best of you, strength can be lessened, making you more susceptible to illness.
There are a number of ways to beat the blues and stay physically and mentally healthy.
For immediate results, first you have to get busy. The National Retired Teachers Association Journal suggests spending energy on reorganizing your life.
Clean out the closet and drawers, for example, and rearrange the furniture or weed the garden.
Secondly, escape the doldrums by getting involved in an activity. And don't wait for someone else to call you - call them.
Thirdly, get involved in the community or with a cause that interests you.
"Wellness means keeping the mind and body active," said Beth Mabry, a specialist in geneology from Roanoke. "You've got to keep going even after you retire."
Community projects such as a city park, ombudsman for a nursing home, volunteering for the Council on Aging and being a foster grandparent for children are only some of the areas needing those who have the time to devote to them.
Initially, these are measures you can take to keep yourself mentally occupied, but remember that physical health is also important.
William J. Bicknell, a medical doctor and professor of Public Health and Community Medicine at Boston University, believes physical and emotional health are best maintained by following a particular regime.
Good health habits should include exercise, weight control, diet, abstaining from too much alcohol and tobacco, staying comfortable and being safe.
"Good health habits are important at any age and it's never too late to alter your lifestyle in ways that will improve your health and enhance your comfort," wrote Bicknell in a report for the American Association of Retired Persons.
Bicknell suggests first understanding that there are normal changes taking place as you grow older. For instance, sleep patterns change, there's some reduction in joint mobility and night vision usually becomes less acute.
Foods may even taste different because taste buds, unlike wine, do not age tastefully - they become less sensitive with age.
"A change from earlier years is therefore not necessarily a sign of ill health or a reason for a visit to the doctor," Bicknell reports.
One of the best roads to better health for older people is through exercise. It helps keep joints mobile and maintain muscle mass; it promotes cardiovascular fitness; aids in weight control; contributes to better sleeping patterns; and gives people a sense of confidence and well-being.
The most beneficial form is aerobic such as swimming, walking, jogging, bicycling, cross-country skiing and dancing.
Bicknell believes it isn't necessary to consult a physician before beginning a mild to moderate exercise program "as long as you are in generally good health."
But if you have high blood pressure, heart disease or any other chronic illness, you should discuss your plans with your doctor.
Better health can also be maintained through proper weight control and diet. As people grow older, their metabolism slows somewhat. In general, you probably need 20 to 30 percent fewer calories than you did in your 20s and 30s.
The AARP offers some tips for a healthful diet that include:
Drinking skim milk and eatting other low-fat dairy products often.
Make sure you eat whole grains, fruits and vegetables.
Limit fats by using vegetable, corn, sunflower and soybean oils, and margarine instead of butter.
Eat fish and chicken more often than red meat or eggs.
Limit salt since sodium contributes to high blood pressure. Use herbs, spices and other seasonings and avoid processed and fast foods, which have high sodium levels.
Limit sugar to help control weight gain.
Get lots of calcium from skim milk, cheese, low-fat yogurt, sardines, canned salmon and leafy green vegetables. Calcium prevents osteoporosis, which weakens the bones.
Add bran to your diet by eatting muffins or cereal. It relieves constipation by providing roughage.
Alcohol, tobacco and drugs are hard habits to break, but Bicknell suggests doing something about them if they are a problem that interferes with everyday activities.
And finally, comfort and safety are important for both mental and physical well-being.
When hearing and vision problems arise, for instance, seek help right away.
"If friends or family members tell you that you are not hearing as well as you used to, believe them, and seek help," Bicknell advises. "Wearing a hearing aid is nothing to be embarrassed about; it will help you stay in touch with the world around you."
Making sure your home, or any other place that you spend a lot of time in, is safe can be an easy task, too. Make a checklist of potential safety problems and correct them right away.
For example, place no-slip tape in the tub or shower and put a set of sturdy portable steps next to the edge of the tub if its sides are too high.
Also, is there a grab-rail in the tub or shower? Do all rugs have no-slip mats under them? If you live alone, have you arranged for a friend or relative to check in with you at regular intervals?
Some hospitals or community organizations offer a check-in service to people living alone. The U.S. Postal Service and the National Association of Letter Carriers offer a Carrier Alert Program for people who wish to participate. If mail carriers notice an unusual accumulation of mail, they will contact a designated local agency, which will attempt to reach you or send someone to check on you.
All of these tips can help you, after you retire, to be active, alert and healthy. And if you feel good mentally and feel fit physically, it can mean all the difference to you and your loved ones.
"Don't let retirement wear you down," said specialist Mabry. "There's a whole lot of life waiting out there for you."
by CNB