COTTAGE GROVE SENTINEL March 25, 2015
11A
How to avoid growing bored in retirement
From the moment young men and women fi rst
walk into the offi ce for their fi rst day as a work-
ing professional until the day they offi cially
retire, the notion of planning for retirement is
never far from their minds. But when the day to
hang up the briefcase and donate all those busi-
ness suits arrives, some retirees wonder what to
do next. Some retirees know exactly how they
will spend their days when they no longer have
to work, while others who decide to play it by
ear may fi nd themselves battling boredom.
For those among the latter group, it’s important
to understand that many retirees fi nd themselves
bored once they no longer have to focus on a
career. Jobs keep men and women busy and
provide a sense of purpose in their lives, so it’s
understandable that retirees feel bored once
those jobs are no longer a part of their lives. But
just because you no longer have an offi ce to go
to every day does not mean life cannot be as
fulfi lling or even more fulfi lling than it was when
you were still working. You just need to fi nd
something to avoid succumbing to retirement
boredom.
• Work part-time. Though it might seem odd to
start working right after you retire, a part-time
job can provide the type of structure you have
grown accustomed to without all of the responsi-
bility that comes with a full-time career. Part-
time jobs can range from consultancy work that
makes use of your professional experience to
something entirely different like landscape main-
tenance at a nearby golf course that gets you out
of the house and enjoying the warmer seasons.
Whichever you choose, make sure it’s something
you fi nd fun and interesting.
• Embrace a new hobby. Working profession-
als often say they wish they had time to pursue
a hobby. Now that you are retired, you have all
the time in the world to do just that. Whether it’s
perfecting your golf game, writing that novel,
learning to cook like a gourmet chef or whatever
How to eat after 50
As people age, their dietary needs begin to
change. Foods that were once staples of your
diet as a youth may be restricted once you hit
a certain age, while other foods you may have
always avoided may now be necessary to fuel
and support a healthy body.
Eating healthy foods and exercising may not be
enough to sustain health, as hormonal changes
and other health effects as a person reaches age
50 can have a profound impact on his or her
nutritional requirements. The following are a
few things men and women over 50 may want
to consider as they look to eat a healthy diet for
years to come.
Vitamin D
Both men and women age 50 and up have a
reduced ability to produce vitamin D through ex-
posure to the sun. Ex-
tra vitamin D will be
needed from foods and supplements. Everyone
over the age of 50 should take a daily vitamin
D supplement of 400 IU (10 μg), according to
Canada’s Food Guide. Without adequate vita-
min D, bone strength and health can deteriorate
because vitamin D promotes calcium absorption.
Vitamin D also has other roles, including helping
neuromuscular and immune function and reduc-
ing infl ammation.
Friendly fats
People over age 50 should increase their intake
of unsaturated fats and reduce consumption of
saturated fats. Nutrient-rich unsaturated fats can
guard against heart conditions, protect against
stroke, keep skin supple, and even help men
and women maintain good neurological health.
Actual
Spectrum
Residents
else you might have always wanted to do, retire-
ment is a great time to do it.
• Get in shape. If retirement boredom has started
to negatively affect your mood, one great way to
conquer your boredom and improve your mood
at the same time is to start exercising. Exercise
is a natural mood enhancer. When the body ex-
ercises, it releases chemicals knowns as endor-
phins, which trigger positive feelings in the body.
In addition, regular exercise has been shown to
reduce stress, boost self-esteem and improve
sleep. Working out at a gym also is a great way
to meet fellow retirees in your community, and
the energy you have after exercising may give
you the boost you need to pursue other hobbies.
• Volunteer. If a part-time job is not up your alley,
then consider volunteering in your community.
Volunteers are always in demand, and volun-
teering with a local charity can provide a sense
of purpose and provide opportunities to meet
like-minded fellow retirees, all while helping to
quell your boredom. Retirees who love to travel
can combine their passion for volunteering with
their love of travel by signing up to work with
an international relief organization that travels
abroad to help the less fortunate.
Upon retiring, many retirees initially fi nd them-
selves coping with boredom. But there are many
ways to avoid the restlessness of retirement.
Omega-3 fatty acids can be found in nuts, olives,
seeds, and fatty fi shes.
Increase protein
According to Christine Gerbstadt, MD, RD, a
spokesperson for the Academy of Nutrition and
Dietetics, as they age, men and women need
more protein in their diets to maintain their
muscle mass. The amount of protein needed at
a younger age no longer may be adequate. Look
for lean sources of protein from fi sh and poultry.
Beans are also a low-fat source of protein that
can help fulfi ll daily protein requirements.
More fi ber
Eating more fi ber can help with digestive and
intestinal problems, such as constipation. Consti-
pation can occur when fi ber intake is not enough,
coupled with a more sedentary lifestyle. The best
way to get fi ber is through diet. Leave the skins
on fruit and vegetables and choose whole fruits
over juices. Whole-grain breads and cereals also
are good sources of fi ber. Dry beans and lentils
can add a fi ber boost. Always increase fi ber
slowly to determine your tolerance.
Fewer calories
The National Institute on Aging says women
over the age of 50 need between 1,600 and 2,000
calories, depending on how physically active
they are. Men need between 2,000 and 2,400
calories per day. With each passing year there
is a decrease in the energy required to maintain
body weight, so caloric intake should be adjusted
accordingly.
More water
As a person ages, his or her body may not signal
it is thirsty as well as it once did, so it’s possible
that you may not recognize when you are thirsty
or dehydrated. The Mayo Clinic recommends
around nine to 10 cups of beverages per day to
remain hydrated.
Eating healthy and changing one’s diet is impor-
tant as a person ages, as dietary
needs at age 50 may be quite
different from what they were at
age 30.
Popular
sports for
seniors
Life with ...
laughter
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Enjoy each day. It’s time to thrive!
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Age doesn’t have to stop older
men and women from enjoying
their favorite sports. In fact,
remaining active can improve
physical and mental health.
If a doctor has confi rmed that it
is okay to participate in sports,
these activities can help men
and women 50 and older enjoy
friendly competition and physi-
cal activity.
Fishing is more than just a
leisurely day at the lake. Cast-
ing and reeling in your catch
provides a good workout for
the arms, legs and core muscles
of the body. If you fi sh on the
water, rowing out to your lucky
spot provides additional cardio-
vascular exercise.
Golf is enjoyed by people of all
ages. Requiring a combination
of strategy and skill, golf also
pays several physical dividends.
Play at your own pace, taking
your time walking from hole
to hole so you can enjoy the
sunshine and soak in the beauty
of the course.
Swimming-A few laps around
a pool works your whole body.
Swimming is attractive to
seniors because it works the
muscles and provides a cardio-
vascular jolt without putting
any strain on the joints.
Cycling-Many seniors are avid
cyclists. You can ride a bicycle
in competition or for pleasure.
You can even vary your route
depending on how physically
intense you want the ride to be.
Seniors need not abandon
their love of sport just because
Father Time is catching up
with them. Many sports can be
enjoyed by athletes of all ages.