Category Archives: Prevention

Are you dried up inside? How Retirees can stay healthy.

The question really is- are you Dehydrated?

It could happen to any of us, but it is especially dangerous for the very young or very old.

Those of us who are retired,are in that at risk category.

Should we panic?

Definitely not!

In order to stay healthy, we need to just educate ourselves to the signs, and symptoms of Dehydration, and know how to prevent it.

Dehydration occurs when we lose more fluid than we take in during vigorous exercise, or when there is Diarrhea, fever, or vomiting.

We need to be alert to replacing liquids during hot weather,also.

Symptoms include dry mouth,thirst, decreased urine output, headache, dizziness, and constipation.

Note that the color of your urine may also indicate dehydration. If the urine is clear, that is usually a good sign that the individual is hydrated.

If symptoms progress there may be little or no urine, very dry mouth, sunken eyes, decreased Blood Pressure,rapid heart beat, increased breathing, fever, and delirium.

Nothing to take lightly!

According to the Mayo clinic, thirst is not always a good indicator of dehydration.

Monitoring your liquid intake is crucial. Drinking liquids prior to and during exercise is a good practice.

If you suspect dehydration, drink a sports drink such as Gatorade, or Powerade, to replace the electrolytes lost.

Call 911 if symptoms are severe.

Always contact your health care professional if there is any concern regarding Dehydration.

Have you ever been diagnosed with Dehydration? Please share your story with us.


Vegetables for health? Why they are a must for a healthy retirement.

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Do you still remember your mother’s words- “eat your vegetables”? I believe that most of us still remember those words. Unfortunately, most of us hated those words when we heard them!


We now know that mother was right. Vegetables are good for us! They are an important part of a healthy diet.

They are also a must for a healthy retirement. No doubt about that!

Why are they so necessary for your good health?

Let’s review some key facts.

According to the United States Department of Agriculture (USDA), they are an important source of vital nutrients which your body needs to function effectively.

Most vegetables are low in fat and calories, and are important sources of Potassium, Fiber, Folate, and vitamins A and C.

Potassium helps to maintain healthy heart function, and blood pressure.

Dietary fiber helps to lower Cholesterol, and preserves regular bowel function.

Folate helps in the production of red blood cells, and Vitamin A nourishes your eyes, encourages healthy skin, and decreases the likelihood of infections.

Vitamin C also helps in the healing process, and promotes healthy teeth and gums.

Vegetables will be your ally should you decide to lose weight. They are low in calories.

Experts believe that vegetables also help to prevent some chronic diseases, and even some cancers.

Impressive isn’t it!


You probably know which foods are vegetables, and which are not. However, let me refresh your memory about just a few.

The list includes sweet potatoes, white potatoes, beet greens, soybeans, Lima beans, kidney beans, spinach, corn,lentils, zucchini, and cauliflower.

Let’s not forget lettuce, broccoli, rhubarb, Swiss chard, squash, turnips, garlic, onions, collard greens, and mushrooms.

This is just a few of a seemingly endless list!


*Do shop for those in season to get the best quality and flavor.

*Don’t cook them over high heat…heat breaks down the key components, and the nutrients may be lost.

*Do wash them thoroughly, and brush them before cooking, and eating.This is crucial to get rid of pesticides, and any residual dirt or pests.

* Do choose firm, crispy vegetables without wilted or loose leaves.

* Don’t buy more than you can store, and use within a safe time period.

* Do not refrigerate potatoes.

* Do store canned vegetables in a cool dry place.


Yes, some vegetables are good sources of protein.They include Shiitake mushrooms( dried), lentil, beans, soy, green cauliflower, and kale.

However, unlike meat, they do not have vitamin B-12 which is necessary for health.

According to the Harvard School of Public Health, there are at least 10,000 types of protein in your body.

Your body breaks down the protein that you ingest into a substance called amino acids.

Lack of protein can lead to growth failure, weak immune,heart and respiratory systems.

There is an ongoing debate about vegetable protein, versus animal protein.This would be a good topic to discuss with your doctor, or health professional should you decide to follow a vegetarian diet.

My personal preference is to have protein from both animal and vegetable sources…with more of the vegetable kind, because vegetables have lower amounts of saturated fat, and sodium.


I have come to love vegetables over the years. This is great because I eat them several times each day.

One of my favorite ways to eat vegetables, is to roast several of them together in the oven. I encourage you to try roasting potatoes, onions, garlic, and zucchini with just a little oil, salt and black pepper. They are delicious!

Have you tried carrots with curry? Or asparagus cooked with lite butter?

Another favorite of mine is a salad of lettuce, tomatoes, green peppers, onions, with just a touch of salad dressing.You may add boiled eggs, cheese, or anything else you like!


The USDA recommends that women 31 -50 years old, eat 2.5 cups of vegetables daily. Women 51 plus years old need 2 cups.

Men 31-50 years old need 3 cups daily, while men 50 plus need 2.5 cups daily.

These recommendations are only for those whose activity level is average ( less than 30 minutes of exercise daily). If you are more active you are allowed to eat larger amounts.

Are you a vegetable lover? Please share your thoughts, recipes, or comments.



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Retirement is a goal that most people hope to achieve someday. Many give it little serious thought when they are young, and in good health. It is something to think about occasionally, but no real plan is generally developed.

Current estimates say that approximately 10,000 people retire daily in the United States of America. Many have never developed a workable plan for their financial needs upon retirement.

A healthy retirement is given even less thought! Some may feel that a healthy retirement is not even possible.

Are you among those for whom a healthy retirement seems unattainable? Do you feel that focusing on today’s problems is enough to consider?

If so, let me encourage you to reconsider.

It is very possible to have a solid plan to enjoy a healthy retirement. That does not mean that you may never be ill, but it will increase the likelihood that you will be as healthy as you can possibly be.

Medical science has proven that many illnesses can be prevented, or their effects lessened. The list includes High Blood pressure, Heart Disease, Type 2 Diabetes, Shingles, Hepatitis B, Influenza, and Pneumococcal diseases.

In many cases, these disorders are linked to lifestyle issues. Yes, family history plays an important part in predicting the future of our health, however,it does not always guarantee that we will suffer with the same illnesses as others in our family.

You can fight back if you know your family history, and how these diseases can be prevented !

So, what can you do to be healthy in body and mind during retirement? Here are seven must do’s to help you win the battle:

1.Evaluate your current health.

This will mean a visit to your physician to get a complete physical examination. You will also need to have a frank discussion with your health professional about any test results that may be negative. Ask what the results mean, and how you improve the outcome for the future.

For some this may be scary to find out what is. However, ignorance is not bliss in healthcare. Knowledge is power, as the saying goes. If you know what is true, you can then take appropriate action.

2.Be determined to make your health a priority.

As with everything else in life, what we focus on, is what we tend to cultivate, and nurture. Things that we ignore tend to slip our attention, over time. So, if we want to have a healthy retirement, we need to focus on this, and give it our full attention.

Spend at least five minutes each day reflecting on your health. What is your goal, and what did you do to reach this goal? For example, exercising for 20 minutes each day may be your goal. Did you achieve this, or did you not? If you did, give yourself a pat on the back for your dedication. If you did not, determine what went wrong, and how you can fix this in the future.

3.Write down what you hope your health will be when you retire.

Be very specific. It is a powerful fact, that when you put your goals in writing, you increase the opportunity for them to become a reality. Instead of writing, “ I want to be healthy when I retire- write instead, “ I want to weigh 150 pounds (or whatever is right for you)”.

Do you have a target for your activity level? For example-do you want to travel?

Put your answers in writing, and refer to them frequently.

4.Read more about health issues from reputable sources.

Unfortunately, not everything we read is necessarily true. It is therefore important to investigate your source of information. Enlist the help of your health professional, in locating a trusted resource. Check out the credentials of this source, and their experience with the subject being discussed.

Several well known universities, hospitals, and clinics publish health related topics online. An example is The Mayo Clinic,WebMD,or JohnsHopkinsMedicine.

5.Decide to begin your healthy lifestyle today.

It is so easy to make plans but never accomplish them. If you do not begin now, procrastination may block you from reaching your goal.

Take control of your future, and keep the promises that you make to yourself.

Make a step today, and another tomorrow. Nothing ventured nothing gained, should be your motto. You could begin today, for example, by making a phone call to your doctor to schedule an appointment for a checkup (see #1).

Your future begins today.

6.Seek the support of a trusted friend, family member, health professional, or spiritual leader.

Ask that individual to hold you accountable for the changes that you are determined to make toward a healthy retirement. Meet with them on a regular basis, e.g. monthly.

Review your progress toward your goal. Let them know what you want to accomplish, and what they can do to help you.

Let them know that you need them to ask you pointed questions about your progress, or lack thereof.

Be sure to choose someone who can be firm, but kind in helping to motivate you toward your goal. You may even choose to meet with friends who are also looking forward to a healthy retirement.

The key here is someone who can give you honest feedback, not just what you may want them to say.

7.Be kind to yourself, but be realistic.

You will meet challenges, setbacks, and roadblocks along the way. You are making a long term commitment to a healthier lifestyle.

The key ingredient is to not give up.

Each step that you make, however small, will be important in getting you to your goal.

Sure, you may have illnesses along the way, however, you will be doing what you can to influence your future health.

You are increasing the likelihood that future illnesses, and conditions may not be as severe as they could be.

It is also possible to bypass some illnesses altogether!

A healthy retirement is possible for more of us than we think. If we improve our lifestyle today, we are helping to preserve our health in the future.

Following these seven steps will propel you to a healthy future, and a healthy retirement.