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Health & Fitness The best assurance of low health care costs and a high life satisfaction in the retirement years is to prevent diseases and accidents in the first place. The best approach to deter infirmity is to engage in a healthy lifestyle while still able-bodied. There are many possible ways to prevent or postpone frailty. Following are five important components under the control of each person: The cornerstone of any prevention program is eating a balanced nutritious diet in the proper amounts. Maintaining moderate weight can ward off disease and help people feel well. Older adults should use the Food Guide Pyramid to determine
the following daily servings from these food groups: bread and cereal, 6;
vegetables, 3; fruits, 2; milk products, 3; and meat group, 2. Fats, oils, salt,
and sweets should be used sparingly.
Just as important as eating properly is avoiding the use of hazardous substances such as alcohol and nicotine as well as minimizing amounts of caffeine. Not only are these substances dangerous to our health but they have an addictive quality which makes it hard for people to stop using. Many older people who smoked or drank excessively in their younger years have learned the health benefits of abstinence. Decaffeinated coffee has become a favorite beverage at senior events. Regular exercise is an important ingredient for good mental and physical health. It improves stamina, circulation, digestion, heart functioning, breathing and relieves the tension of stress. The most appropriate exercise schedule for adults is to select a variety of activities that require a minimum of 20 minutes, three to four days a week. The best forms of exercise that can be practiced early in life and carried over into the later years are brisk walking, jogging, bicycling, swimming, skating, dancing, golf, and racquet sports. Anyone who has not been exercising regularly, should consult a doctor before beginning. It's never too late to start. Regular physical exams are necessary to identify organs of the body at high risk of becoming diseased. If certain diseases have been present in a person's family, these especially should be monitored. Routine checks are needed for high blood pressure, high cholesterol levels, diabetes, glaucoma, osteoporosis, and many forms of cancer which increase in risk with age. Healthy middle-aged adults should have a complete physical exam at least every three years, but some at-risk persons should be screened for particular conditions more frequently. The prevention of serious avoidable accidents is a strong component of a healthy life style. Far more people are injured than killed by accidents, many of whom are disabled for life. Using simple safety precautions can prevent many accidents. Excessive speed and alcohol consumption are implicated in most accidents involving young male drivers. For older drivers, right of way violations are the leading cause of accidents. Older adults are also prone to falling inside their homes. Minimizing risk taking behavior is advantageous for good health at all ages. Adequate Dental and Health Care InsuranceThe best assurance of having health care protection before the age of 65 is having adequate medical and dental insurance. It is particularly beneficial to be insured against medical catastrophes for principal wage earners and their dependents. Insurance costs are usually shared between employers and their employees, but many Americans are not insured and often their medical costs end up being paid from public funds. Many early retirees are not covered by former employer health plans and must wait until they are 65 to receive Medicare benefits. Medical insurance plans provide the insured with choices concerning various deductibles and co-payment provisions. Health maintenance providers encourage frequent check-ups to prevent illness and disability. Dental health today stresses prevention of gum diseases and using corrective procedures in early life to prevent tooth decay and the loss of teeth. About 3 percent of adults held long-term care private insurance policies in 1991. It is much cheaper to purchase this kind of insurance before retirement. It may range in cost from $250 annually for a 55 year old to $1650 annually if it were not purchased until age 75. Good policies include inflation protection, waiver of premiums when collecting benefits and guarantees against cancellation. Poor older adults are provided nursing home care without cost to them under Medicaid.
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