Category Archives: Health

Your Weight, BMI and Health Risk

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Over the past several months, our daily lives have radically changed in ways both large and small. From how we go about our weekly errands, to how we seek healthcare, to how we socialize with our wider communities. Social physical distancing has quickly brought to the forefront just how intrinsic human interaction is to our physical, mental and emotional well-being.

As is always the case in times of crises, we can find hope in the examples of mindfulness, resilience and adaptability shown by people across the country. Regarding our physical health, times of crises reveal the importance of healthy living and habits that promote health and well-being.  Subsequently, it is equally important to conduct a self-assessment of weight and health risk using three key measures:

  • Body mass index (BMI)
  • Waist circumference
  • Risk factors for diseases and conditions associated with obesity

Body Mass Index (BMI)

BMI is a useful measure of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.

Although BMI can be used for most men and women, it does have some limits:

  • It may overestimate body fat in athletes and others who have a muscular build.
  • It may underestimate body fat in older persons and others who have lost muscle.

Use the BMI Calculator or BMI Tables to estimate your body fat. The BMI score means the following:

BMI

  • Underweight — Below 18.5
  • Normal — 18.5–24.9
  • Overweight — 25.0–29.9
  • Obesity — 30.0 and Above

Waist Circumference

Measuring waist circumference helps screen for possible health risks that come with overweight and obesity. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

Along with being overweight or obese, the following conditions will put you at greater risk for heart disease and other conditions:

Risk Factors

  • High blood pressure (hypertension)
  • High LDL cholesterol (“bad” cholesterol)
  • Low HDL cholesterol (“good” cholesterol)
  • High triglycerides
  • High blood glucose (sugar)
  • Family history of premature heart disease
  • Physical inactivity
  • Cigarette smoking

For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, it is recommended that you lose weight. Even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing diseases associated with obesity. People who are overweight, do not have a high waist measurement, and have fewer than two risk factors may need to prevent further weight gain rather than lose weight.

Talk to your doctor to see whether you are at an increased risk and whether you should lose weight. Your doctor will evaluate your BMI, waist measurement, and other risk factors for heart disease.

The good news is even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing those diseases.

References:

  1. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm#limitations

Social Security and Retirement

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Enjoying a comfortable retirement is everyone’s dream.  Social Security’s purpose is to help you secure your retirement dream.

According to the Social Security Administration, 9 out of 10 people over age 65 receive Social Security benefits. On average, Social Security counts for about 39% of total income during retirement. Thus,  as you can see, Social Security can’t cover all your financial needs and expenses during your retirement years.

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Furthermore, Social Security rules and decisions are complex.  And, it is a challenging task deciding when to claim your benefits.  When claiming benefits, it’s important to determine if it’s more financially beneficial to have income sooner by claiming it at early retirement age or wait as long as possible to receive a bigger benefit.

Social Security is part of the retirement plan for almost every American worker. It provides replacement income for qualified retirees and their families.  Social Security replaces a percentage of a worker’s pre-retirement income based on their lifetime earnings. The portion of your pre-retirement wages that Social Security replaces is based on your highest 35 years of earnings and varies depending on how much you earn and when you choose to start benefits.  However,  you can becoming eligible for Social Security benefits in retirement working for only 10 years.  You only need to accumulate 40 “credits” during your working life, and you can collect up to four credits each year.

Beach mimosaThe Social Security system works like this: when you work, you pay taxes into Social Security.  Social Security Administration (SSA) uses the tax money collected to pay benefits to:

  • People who have already retired.
  • People who are disabled.
  • Survivors of workers who have died.
  • Dependents of beneficiaries.

The money you pay in taxes isn’t held in a personal account (or lock box) for you to use when you get benefits. We use your taxes to pay people who are getting benefits right now. Any unused money goes to a Social Security trust fund that pays monthly benefits to you and your family when you start receiving retirement benefits.

There are advantages and disadvantages to taking your benefit before your full retirement age. The advantage is that you collect benefits for a longer period of time. The disadvantage is your benefit will be reduced. Each person’s situation is different.

You can start receiving Social Security benefits as early as age 62 or any time after that. However, you are entitled to full benefits when you reach your full retirement age.  Full retirement age refers to the age when a person can receive their Social Security benefits without any reduction, even if they are still working part or full time. In other words, you don’t actually need to stop working to get your full benefits. If you delay taking your benefits from your full retirement age up to age 70, your benefit amount will increase.

If you start receiving benefits early, your benefits are reduced a percent for each month before your full retirement age.  The longer you wait, the higher your monthly benefit will be, although it stops increasing at age 70. Your monthly benefits will be reduced permanently if you start them any time before your full retirement age.

Create a retirement plan

Planning is the key to creating your dream retirement. You’ll need to plan and save for years to achieve your retirement goals. While many factors affect retirement planning, it is important to understand what Social Security can mean to you and your family’s financial future.

On average, retirement beneficiaries receive 35% to 40% of their pre-retirement income from Social Security. As you make your retirement plan, knowing the approximate amount you will receive in Social Security benefits can help you determine when to claim benefits and how much other retirement income you’ll need to reach your goals.

Although the are thousands of options, you can consider the below three basic strategies for claiming Social Security benefits.  When and how you file for Social Security can significantly impact your retirement income.  You can take Social Security benefits between ages 62–70 but it makes a big difference in the amount of money you get. At 62, you receive 25% less than if you wait for full retirement age. Also, this would affect you down the road since your annual cost of living adjustments will be based on a smaller figure. For those who wait until they are 70, they would receive 32% more than at full retirement age (based on 66 years young).

  • Full Retirement Age:  Full retirement age is the age when you will be able to collect your full retirement benefit amount. The full retirement age is 66 if you were born from 1943 to 1954. The full retirement age increases gradually if you were born from 1955 to 1960, until it reaches 67. For anyone born 1960 or later, full retirement benefits are payable at age 67. You can find your full retirement age by birth year in the full retirement age chart.
  • Early Retirement Age:  You can get Social Security retirement benefits as early as age 62. However, your benefit is reduced if you start receiving benefits before your full retirement age. Understand how claiming retirement benefits early will affect your benefit amount.
  • Delayed Retirement Age:  When you delay collecting benefits beyond your full retirement age, the amount of your retirement benefit will continue to increase up until age 70. There is no incentive to delay claiming after age 70.

Types of Social Security Benefits

Social Security offers three distinct types of benefits for retired workers and/or their spouses.  In general, claiming strategies for couples will work to intentionally maximize each of the three types of benefits.

  • Retired Worker Benefit (which is based on his or her own earnings record) – Retirement benefits may be available as early as age 62. Your benefit amount is calculated based on a formula that incorporates your highest 35 years of earnings. If you claim benefits at Full Retirement Age, which varies from 66 to 67 based on your year of birth, you will receive your full benefit, which is known as your “Primary Insurance Amount” (PIA). If you claim early, you will receive a reduced benefit and if you delay, your benefit will be increased by 8% per year (pro-rated by months) of delay up to age 70.
  • Auxiliary Benefit (which provides a worker’s spouse or children with a benefit once the worker has claimed his own benefit) – The most common Auxiliary benefit for a married couple is the Spousal Benefit. Spousal benefits are generally available to the spouse of a worker who has been married to the worker for at least one year. The amount of the Spousal benefit is 50% of the worker’s Primary Insurance Amount if claimed at Full Retirement Age. Spousal benefits are reduced if claimed prior to Full Retirement Age, but do not increase if delayed past Full Retirement Age. When an individual is simultaneously entitled to both a Spousal benefit and a Retirement benefit, the Spousal benefit is reduced by the greater of the Retirement benefit or if a reduced Retirement Benefit is taken, the PIA.
  • Survivor Benefit (which provides a surviving spouse or certain other dependents with a benefit after a worker’s death) – The Survivor benefit is unique in that it is based both on when the deceased filed for benefits and when the Surviving spouse claims benefits. For example, if a higher wage earning spouse elects early, then dies, their spouse will be faced with a permanently reduced Survivor benefit, regardless of when they claim. If the higher wage earner delays claiming Retirement benefits, the available Survivor benefit is also increased.

Retirement Earnings Test for Social Security Benefits

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You are able to work and receive Social Security retirement, spousal, or survivor’s benefits. However, you may be subject to a reduction in benefits if you haven’t attained full retirement age.

The Social Security Administration (SSA) will withhold benefits during the year in which you work assuming that you provide an estimate to the Social Security office about your expected earnings. If you do not report estimated earnings, the SSA will withhold your monthly payments in the following year until all benefits that should have been withheld are paid in full.

Social Security benefits can be withheld and taxed

Social security (SS) benefits are subject to taxes. For retirees who are still working, a part of their benefit is subject to taxation. The IRS adds these earnings to half of your social security benefits; if the amount exceeds the set income limit, then the benefits are taxed.

In 2020, you are allowed to earn up to $18,240 before benefits are withheld. For every $2 you earn above the exempt amount, $1 dollar will be withheld. This applies to all years leading up to the year in which you attain your full retirement age. During the year you attain full retirement age the exempt amount increases to $48,600 and for every $3 you earn over the exempt amount $1 will be withheld.

Even though your benefits are withheld they are not completely lost. Once you reach full retirement age, your benefits will be increased to account for the number of months that you did not receive a benefit. For example, if your full retirement age is 66 and you filed for benefits at 62 you received a reduction in benefits for taking benefits 48 months early. If 12 payments are withheld due to the earnings test, your benefits will be adjusted at your full retirement age and it will be as if you elected at age 63, or 36 months early.

What  SSA considers income

If the retiree earns an income that exceeds the annual earnings limit, then the social security benefits are reduced until they attain the full retirement age. Note that investment income is not included in the annual taxable earnings. The only income involved comprises of wages or a salary earned from self-employment or when working for someone. For people who are self-employed only net earnings count. It is important to note that employee contributions to pension or retirement plans are included in gross wages.  Income that is not counted as earnings include:

  • Government benefits,
  • Investment earnings,
  • Interest,
  • Pensions,
  • Annuities; and
  • Capital gains

are allowed to withdraw your Social Security benefits after enrolling.

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If you start taking Social Security benefits before full retirement age, you can withdraw your benefits within the first year of claiming Social Security, no matter what your age. You must pay back any money you received; the Social Security Administration then treats it like you never enrolled, and your monthly check can continue to grow until you start taking benefits again.

Early retirement age to claim Social Security benefits is 62.  Full retirement age is 66 for people born from 1943 to 1954 and gradually rises to age 67 for people born after that. You’ll earn an extra 2/3 of 1% for each month you delay after your birthday month, adding up to 8% for each full year you wait until age 70.

Every year you delay taking your Social Security benefits after age 62, you get a bump of 8% in your benefit until age 70.

Dependent children under the age of 18 or disabled before age 22 may be able to claim 50% of their living parent’s primary insurance amount (PIA} or 75% of their deceased parent’s PIA.

Social Security earnings are calculated the same way for most American workers  The maximum Social Security benefit depends on the age you retire. For example, if you retire at full retirement age in 2020, your maximum benefit would be $3,011. However, if you retire at age 62 in 2020, your maximum benefit would be $2,265. If you retire at age 70 in 2020, your maximum benefit would be $3,790.

Social Security Problems

Social Security is facing funding challenges, largely because people are living longer. Currently, the average 65-year-old American is expected to live approximately 20 more years, so Social Security has to support people for longer.

Also, Social Security works because people currently working pay into the trust fund from which retirees are paid. Over time, the ratio of contributing workers relative to collecting retirees has shrunk.  Because people are living longer and the ratio of people paying in has shrunk, the Social Security program will soon stop running a surplus, leading to potential problems down the road.

When you start collecting Social Security benefit checks may not make a significant difference with respect to the total benefits received. The system is designed for those who live average-length lives.  This means that the total sum you collect will be roughly the same no matter when you start collecting benefits. Thus, if you delay receiving benefits until full retirement age, you will collect fewer benefit checks than someone who starts collecting smaller checks early.

References:

  1. https://nationwidefinancial.com/nationwide-retirement-institute
  2. https://www.ssa.gov/benefits/retirement/planner/agereduction.html
  3. https://blog.ssa.gov/when-is-a-good-time-to-start-receiving-social-security-benefits/
  4. https://aginginplace.org/7-best-retirement-plan-options/
  5. https://aginginplace.org/are-there-taxes-on-social-security-for-seniors/
  6. https://www.fool.com/retirement/2020/06/13/7-hard-to-believe-social-security-facts.aspx

 

The Many Health Benefits of Beets

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Beets are a nutritional powerhouse.

Beetroot’s history dates back to around 300 B.C., when Greek doctors began using the leaves to bind and dress wounds, believing the leaves were a source of healing. Then Hippocrates in the 4th century discovered it was the root itself that was the source of beneficial nutrients.

Beetroot is one of the more clinically researched foods. More than 2,500 studies have been done, showing beetroot to have high levels of dietary nitrates, which go through a chemical exchange in our bodies – the NO (Nitrate-nitrite-nitric oxide) pathway.

Healthiest foods

Beetroot is one of the healthiest foods you can eat. They’re a powerhouse of nutrients, packed with tons of vitamins and minerals that have been proven to provide a wealth of benefits for overall health and well-being.

One cup of cooked beet roots has 75 calories, 17 grams of carbs, 3 grams of protein, 3 grams of fiber and meets more than 10 percent of the daily value for potassium, magnesium and vitamin C.

Betaine compounds

Beets are also rich in betalains, a class of potent antioxidants and anti-inflammatories that battle free radical- and inflammation-related chronic diseases like heart disease, obesity, and possibly cancer. Speaking of cancer, research suggests that betacyanin, the pigment that gives beets its pretty purple hue may help protect against common carcinogens; it has also shown promise against laboratory-grown breast cancer cells and is currently being investigated as a cancer-fighter.

This nutrient can help to protect cells, protein and enzymes from inflammation and environmental stress.  While inflammation is helpful for the body, too much can be destructive, leading to cellular damage in the brain that can contribute to the development of neurological diseases. Beets also contain a high amount of antioxidants that protect your body – including your brain – from damage caused by free radicals.

Research shows that betaine, an amino acid found in beets, can help prevent and reduce the accumulation of fat in the liver. And, betaine improves growth and the efficiency of food utilization and reduces body fat. Animal studies show that rats given beet juice have higher levels of detoxifying enzymes in their bloodstream. Research on people with diabetes shows that betaine improves liver function, slightly decreases cholesterol, and reduces liver size.

Nitrates

Beetroot is a rich source of nitrates, which your body uses to create energy. When you ingest nitrates, your body turns it into nitric oxide, a molecule that improves the dilation of your blood vessels and helps to promote better blood flow. That means better circulation, and possibly lower blood pressure. A very small study from 2012 found that 13 men who drank just one glass of beet juice temporarily lowered their systolic blood pressure by an average of 4 to 5 points.

These compounds in beets can help to widen your blood vessels, which makes it easier for your muscles to absorb vital nutrients. As a result, your muscles will repair themselves more quickly, which leads to increased growth.

Additionally, the nitric oxide found in beets can help to enhance the development of the cells that surround the muscles and rebuild tissue.  Additionally, nitric acid is a neurotransmitter that plays a role in triggering neurons, thereby activating your brain and making you feel more alert.  Beets have also been found to enhance mental clarity and improve focus; two things that can help to increase your energy levels and make you feel more awake.

High nitrate veggies promote the formation of nitric oxide (NO) which is a powerful vasodilator. As a result, arteries will dilate to their fullest. Favorite 6 ‘greens’ are KALE, SPINACH, SWISS CHARD, ARUGULA, BEET GREENS, BEETS (yes, beets!)

Improve your stamina

Research has suggested that nitrates boost endurance performance. In one study, cyclists who drank beet juice could pedal hard 15% longer in a time trial to exhaustion. It takes about three to five beets (depending on their size, which varies widely) to get a performance boost, says study author Andy Jones, PhD, dean of research in the College of Life and Environmental Sciences, University of Exeter. “Peak nitrate levels occur two to three hours after you eat or drink them,” he says.

Soluble fiber

Beets are a good source of soluble fiber.  Fiber is good for you because they fuel your body, giving you the energy that is needed to perform virtually all functions.  Fiber also aids in healthy digestion, which means that eating these veggies can help you maintain your weight.

By eating beets, you reduce the amount of time it takes for you to recover from some ailments, such as a cold, the flu, or a stomach virus. Beets could also help your body fight against more severe illnesses, such as cancer and heart disease.  If you want to give your immune system a boost, look into eating more beets.

Beets can lower your blood sugar is because of the high amount of soluble fiber they contain.  Research has found that soluble fiber can reduce blood glucose levels because it slows digestion, and slower digestion means slower absorption of glucose.

References:

  1. https://veryhealthy.life/20-nutritional-facts-beets/20/
  2. https://www.health.com/nutrition/beets-health-benefits?slide=a8542d7b-d983-46ee-a995-4e78991f156d#a8542d7b-d983-46ee-a995-4e78991f156d

Heart Disease is a Food and Nutrition Related Pandemic Disease in America

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Heart disease is caused by the foods we eat.

Heart disease is the leading cause of death of men and women in America. It kills more than 647K Americans annually according to the Centers for Disease Control and Prevention (CDC). It fills the nation’s critical care hospitals beds and exponentially increases healthcare costs. Heart disease has become a perennial pandemic in America.

Heart disease refers to several types of heart conditions. The most common type is coronary artery disease, which can cause heart attack.

Heart disease occurs most often when a substance called plaque builds up in your arteries. When this happens, your arteries can narrow over time, reducing blood flow to the heart.

According to Dr. Caldwell B. Esselstyn Jr., who directs the cardiovascular prevention and reversal program at The Cleveland Clinic Wellness Institute, heart disease and the build up of plaque in your arteries can be “prevented, arrested, and selectively reversed” by consuming a plant based diet and eliminating from the standard American diet the typical toxic and unsafe foods which are responsible for the disease.

“When we have a problem, our natural instinct is to add a new habit or purchase a fix. But sometimes, you can improve your life by taking things away. For example, the foods you avoid are more important than the foods you eat.” David Perell

Instead of the government’s universally accepted ‘food pyramid’, Dr. Esselstyn promotes just 3 food categories: safe, condiments, and unsafe.

  • Safe: grains, legumes, lentils, vegetables, and fruits
  • Condiments: nuts and seeds
  • Unsafe: oils, sugars, dairy and processed foods, meat, poultry, and fish

 

References:

  1. https://www.cdc.gov/heartdisease/docs/ConsumerEd_HeartDisease.pdf
  2. http://www.dresselstyn.com/site/study03/

Heart Disease Leading Cause of Death in the United States

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“Do Your Part, Care for Your Heart”

There is a silent and deadly pandemic raging in America every year. That pandemic kills on average more than fifty thousand Americans each month. That silent pandemic is called Heart Disease.

Heart disease is the leading cause of death in the United States. More than 610,000 Americans die of heart disease each year according to the Centers for Disease Control and Prevention (CDC). That’s one in every four deaths in this country.

Almost 70 percent of Americans are afraid of dying of cardiovascular heart disease. Despite this, only 38 percent know or monitor their blood pressure, and just 18 percent know their body mass index (BMI), both of which are essential factors in overall heart health. So, it’s clear that more Americans need to know their numbers and keep their blood pressure, cholesterol and blood sugar at normal levels. They need to learn more about heart health and how they can manage their risks.

The term “heart disease” refers to several types of cardiovasculaheart conditions. The most common type is coronary artery disease, which can cause heart attack. Other kinds of heart disease may involve the valves in the heart, or the heart may not pump well and cause heart failure. Some people are born with heart disease.

Americans at Risk for Heart Disease

Heart disease occurs when a substance called plaque builds up in your arteries. As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood to the heart. Plaque can also rupture (break open). When it does, a blood clot can form on the plaque, blocking the flow of blood.

Smoking, eating an unhealthy diet, and not getting enough exercise all increase your risk for having heart disease. High blood pressure, high blood cholesterol, diabetes, and smoking are key risk factors for heart disease. About half of Americans (47%) have at least one of these three risk factors.

Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

  • Diabetes
  • Overweight and obesity
  • Unhealthy diet
  • Physical inactivity
  • Excessive alcohol use

Heart disease is the leading cause of death for people of most racial and ethnic groups in the United States, including African American, American Indian, Alaska Native, Hispanic, and white men.

A healthy heart comes from lots of little lifestyle changes that become a habit. And, heart-healthy lifestyle changes can help lower your risk for complications. A heart-healthy lifestyle is all about listening to your heart and giving it what it needs to thrive (even if that means ignoring your stomach’s request for a second donut). A healthy heart is a reward that’s well worth some minor lifestyle changes.

Your doctor also may prescribe medication to treat the disease. Talk with your doctor about the best ways to reduce your heart disease risk.

Think fitness.

Spending time in natural environments can benefit health and well-being.

There’s plenty of science establishing the health benefits of exercise, particularly outdoors. A 2019 Scientific Reports study of nearly 20,000 Britons showed people who spent at least two hours per week in nature were far more likely to report good health and well-being than those who didn’t.

Think healthy eating.

The slogan…”healthy eating for a strong heart beating” is one to live by. You can lower your risk of heart disease by making several small changes at each meal and by choosing foods that are good for your heart. Eating a healthy diet of whole grains, high fiber and lean sources of protein, and exercising at least 30 minutes daily can help control or delay age-related health problems associated with aging, like high blood pressure, obesity, heart disease and diabetes.

Most standard American diets are based on foods you shouldn’t eat. Instead, Americans should focus on foods that are good for your heart. They should eat more vegetables, fruits, and whole grains. The fiber in these foods helps lower “bad” LDL cholesterol. They should eat more beans, legumes (like lentils), seeds, and nuts. Additionally, Americans should:

  • Put healthier fats to work for you.
  • Favor unsaturated fats, such as canola, olive, and peanut oils.
  • Eat fish that are high in omega-3 fatty acids, including albacore tuna, salmon, and sardines. Omega-3s seem to lower triglycerides, fight plaque in your arteries, lower blood pressure, and reduce your risk of abnormal heart rhythms.
  • Eat lean protein.
  • Make beans, nuts, fish, and chicken your mainstays, and keep portions in check.
  • The American Heart Association suggests you eat at least two 3.5-ounce servings of fish a week.

Think canine companionship.

Dog ownership is associated with decreased cardiovascular risk and with lower risk of death over the long term.

Many studies have linked dog ownership to health benefits, including more exercise, lower blood pressure, improved lipid profile, and reduced stress. A meta-analysis published in the American Heart Association journal Circulation in 2019 examined 10 studies over seven decades involving nearly 4 million people. It concluded dog owners had a 24% lower risk of death from any cause than their petless peers during the course of the studies.

Be heart smart.

Make smart choices and improve your heart health. It’s about individuals taking care of their own hearts every day. Everyone can benefit by following heart-healthy practices:

  1. Exercise regularly (at least 2.5 hours per week).
  2. Quit smoking.
  3. Lose weight.
  4. Know your BMI, blood pressure and A1C.
  5. Eat heart-friendly foods.
  6. Eat chocolate and drink wine (in moderation).
  7. Don’t overeat.
  8. Learn to manage stress.

The fight for heart health awareness truly is just that: a fight. Heart disease is a formidable foe that’s responsible for almost 25 percent of all deaths in the U.S., more than any other cause of death.

Our health-care system would not be so overwhelmed by COVID-19 right now if it was not already overwhelmed with preventable chronic illnesses. About 75 percent of the $2.2 trillion we spend on health care each year goes to treat chronic illness like heart disease, the Centers for Disease Control estimates. And, it is estimated that 40 to 70 percent of those illnesses could be prevented.

In 2018 the United States shelled out $329 billion to treat heart disease and strokes, the American Heart Association calculated. About 80 percent of those cases — $263 billion worth — were caused by poor diet, lack of exercise, alcohol use and obesity.

References:

  1. https://www.cdc.gov/heartdisease/facts.htm?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fdhdsp%2Fdata_statistics%2Ffact_sheets%2Ffs_heart_disease.htm
  2. https://www.cdc.gov/heartdisease/docs/ConsumerEd_HeartDisease.pdf
  3. https://www.heart.org/en/news/2020/06/10/instead-of-a-tie-think-about-healthy-gifts-and-gratitude-for-fathers-day
  4. https://www.ahajournals.org/doi/epub/10.1161/CIRCOUTCOMES.119.005554

Healthy Habits of Diet and Exercise

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Good Choices Today for a Healthier Retirement Tomorrow

Lifestyle choices you make today can lead to a healthier future and retirement. Eating a healthy diet of whole grains, high fiber and lean sources of protein, and exercising at least 30 minutes daily can help control or delay age-related health problems associated with aging, like high blood pressure, obesity, heart disease and diabetes.

It is important to develop habits of healthy eating and regular exercising; and, it is important also to set short- and long-term goals to achieve and maintain a healthy diet and exercise routine.

Make these five tips a habit and priority every day:

  • Try to be physically active for at least 30 minutes on most or all days of the week.
  • Eat plenty of fruits and vegetables.
  • Choose foods that are low in added sugars, saturated fats, and sodium. Avoid or restrict foods that are fried, processed and consist of refined carbohydrates.
  • Pick whole grains and lean sources of protein and dairy products.
  • Practice all five types of exercise—aerobic, endurance, strength, balance, and flexibility.