Active Retirement Network Ireland

Health and Lifestyle Guide

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Contents
Introduction 4

Diet

Exercise

Common Ailments and Prevention

Muscles, Bones and Joints

10

Brain and Mental Health

12

Heart Health

15

Financial Advice

17

Useful Services: Contact Details

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Introduction
The secret of staying sharp and keeping well as you get older can be found in four golden rulesEat a healthy diet Exercise regularly Dont Smoke Take part in social and learning activities. People who are socially active have been found to have delayed the onset of mental deterioration as they age. Therefore, as we get older we need to ensure we keep ourselves healthy and active. Active Retirement Network Ireland, as a national network of over 480 local Active Retirement Associations, with over 22,000 members, has, as one of its main purposes to enable retired people enjoy a full and active life. We believe that retired people should have appropriate and useful information to enable them to achieve this purpose. With this in mind and in consultation with our members we decided to create this health and lifestyle guide.
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The guide deals with over 20 topics such as diet, exercise, heart and mental health and common ailments. The information was drawn from a wide variety of sources from Ireland and abroad. This guide is not intended to provide expert medical advice. We would encourage people to seek appropriate medical help if they are worried in any way about their health. In addition in the last part of the guide we include the contact details of over fifty organisations that can provide help and information related to many of the topics covered by the guide. Finally, without the support of Seven Seas and the input of the Health Service Executive this guide would not have been possible. We would also like to thank Clontarf Active Retirement Association for helping us with the photography for the guide. Maureen Kavanagh Director Active Retirement Network Ireland

Active Retirement Network Ireland Seven Seas health and lifestyle guide

Diet

Eat well and enjoy what you eat

Enjoying and eating a good variety of food is important. If you eat well, you are likely to feel healthier, stay active for longer and protect yourself against illness. Choosing nutritious foods can help you keep fit and strong and may prevent some diseases. Eating well also means enjoying your food and having plenty of variety. Here is a guide to the foods you should try to eat each day. Stretching the food budget Here are some tips on stretching the budget: Plan meals for the week and make out your list based solely on your plan Look for fresh foods on special offer Buy in bulk and freeze extras if you can Cut out expensive convenience items like pre-cut vegetables

The Food Pyramid Here is an illustration of the different food categories in the food pyramid, starting at the top and working down to the bottom. It is recommended that you eat more of the nutritious foods listed at the bottom of the pyramid than foods grouped at the top as these are higher in fats and sugars and are less nutritious.
Active Retirement Network Ireland Seven Seas health and lifestyle guide

Exercise
Stay Active
As we get older we need to ensure we keep ourselves physically active. Taking up a programme of regular physical activity is one of the most important steps older adults can take to keep ourselves healthy and maintain our quality of life. Physical activity does not have to be strenuous. The level best suited for older people is described as moderate intensity, practiced for at least 30 minutes on five or more days of every week. This should bring a little sweat to your brow and cause your heart to beat a little faster and your lungs to breathe deeper and faster, but not out of breath. The health benefits of physical activity Even a moderate amount of physical activity can bring significant health benefits, including: Improved blood pressure Decreased risk of coronary artery disease Improved heart failure symptoms and a decrease in hospitalisation rate Improved cholesterol levels Decreased risk of diabetes Helping the body use sugar more efficiently Decreased bone-density loss in post-menopausal women
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Decreased hip and vertebral fractures Decreased risk of falling Improved function and decreased pain in osteoarthritis Improved quality of sleep Improved mental function and short-term memory Decreased rate of depression Potentially decreased risk of colon, breast, prostate, and rectal cancers Decreased risk of obesity Helping maintain muscle and physical functioning.

Active Retirement Network Ireland Seven Seas health and lifestyle guide

Remember, modest increases in how long you live are possible even if you dont begin exercising until 75 years of age. Thus, any activity for older people is better than none.

Important general guidelines

Talk to a health professional before starting a physical activity programme so as to identify your limits. Some minor soreness or stiffness is to be expected at first, but pain is a warning sign to stop. If you have been inactive for years, start with about 5 to 10 minutes of activity at a time, and increase gradually as you get more comfortable. Choose activities you enjoy and try to mix your activities. Go for Life is the national programme for sports and physical activity for older people in Ireland. Go for Life is an Age & Opportunity initiative, funded by the Irish Sports Council. It runs in partnership with the Health Service Executive Health Promotion Units and the Local Sports Partnerships

Caution signs
Stop exercising if you develop any of the following:

Chest or upper abdominal pain that may spread to the neck, jaw, upper back, shoulder, and arms (call for help if this should occur as chest pain can be a signal of a heart attack) Panting or extreme shortness of breath Nausea Persistent pain, joint discomfort, or muscle cramps.
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Active Retirement Network Ireland Seven Seas health and lifestyle guide

Common Ailments
Prevention is better than cure
The Feet
Corns, calluses and bunions - Wearing shoes that fit better or using special pads may solve the problem. If they become painful, visit the chiropodist or doctor. Athletes Foot - Keep your feet, especially the area between your toes clean and dry. Change your shoes, socks, tights or stockings often. Use antifungal foot powders or creams regularly and if the condition does not get better within two weeks, visit your chiropodist or doctor. In-growing toenails - Your chiropodist or doctor will advise on how to treat the condition. Never attempt to treat ingrowing toenails yourself. Simple painkillers such as paracetamol may help relieve headache or muscle pains. Flu has more severe consequences in the elderly, who are targeted for u vaccination. Vaccination is a safe and effective way to prevent infection. To minimize the spread of Flu use a tissue when you cough and sneeze, dispose of the tissue and wash your hands.
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Active Retirement Network Ireland Seven Seas health and lifestyle guide

Flu (Influenza)
Stay indoors, keep warm and drink plenty of liquids. Flu is a highly infectious illness. A person carrying the virus can spread it by coughing or sneezing. A person can spread the virus from 1-2 days before they develop symptoms and for up to a week after symptoms develop.

Hearing loss
Hearing losses can range from mild to total deafness, so it is important to contact your doctor if you have any worries about your hearing. The doctor will investigate the cause of the problem and you may need your hearing tested at your local Health Centre or public hospital. Hearing tests are painless and safe, involving a test of your ability to hear tones at different volumes. The test results will be used to diagnose and treat your hearing.

Glaucoma - Medicated eye drops usually control chronic glaucoma. It is important to use the eye drops as recommended to prevent any further loss of vision. Dry skin Dry skin is a common problem and our skin takes quite a bashing, so we all need to look after it by using proper moisturisers and emollients. Dry skin can be associated with eczema and itchy and cracked heels.

Eyes
Cataract - To ease the effect of cataract sometimes a change of eyeglasses may be sufficient. If the condition is interfering with your daily activity, a cataract operation is a common procedure, which is often performed as day surgery.

Active Retirement Network Ireland Seven Seas health and lifestyle guide

Mobility
Bones, joints and muscles are the bodys scaffolding, which hold the rest together as the skeleton, and make it move with the muscles. Your joints are important to let you move freely, but they can become damaged by injury or by osteoarthritis, rheumatoid arthritis or gout. Joint pain is a common condition often requiring pain relief medicines or warming pain relief. Joint injuries requiring first aid usually need a different initial treatment using cooling pain relief and support bandages. Arthritis and rheumatism are the words commonly used to describe joint pain, but there are many different types of arthritis and rheumatism, each with their own different cause and treatment, and so it is important to know which one you have. Arthritis Arthritis is any painful condition of the joints. There are many types of arthritis, and each one has a different cause, and shows a different pattern of symptoms. It is important to have a proper diagnosis, as the treatment for each type is very different.
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Osteoarthritis Osteoarthritis is by far the most common form of arthritis and is caused by the thinning of the cartilage lining the joints. Cartilage is natures shock absorber, which stops bones rubbing together. Osteoarthritis involves the breakdown of cartilage, which tends to thin with the passing of the years. This brings the bones closer together, to the stage where they are close enough to cause pain, and the closer rubbing of the bones can cause inflammation. It can also be caused by damage to the joints by injury.

Active Retirement Network Ireland Seven Seas health and lifestyle guide

Cod liver oil is a traditional health supplement that has been taken for hundreds of years for the relief of joint pain and stiffness. Only in the past 30 years has research shown that it is omega-3 fatty acids in cod liver oil that have such benecial effect on joint inammation and cartilage degeneration. Glucosamine, which is a form of amino sugar, plays a vital role in cartilage formation and repair. Rheumatism Rheumatism is a broader term than arthritis, where not only are the joints involved, but also the muscles and ligaments associated with the joints. Gout This is extremely painful. Improved diet, reduced weight and reduced alcohol consumption will alleviate its impact. Osteoporosis Osteoporosis is the thinning of the bones, which can occur if we do not look after our bones with good nutrition and exercise, and is common in old age making your bones break easily. See also Calcium Supplements.

Your Back Back pain is very common, and most people suffer from it at some time in their lives, though for some it is a chronic problem and keeps returning. Treatment involves using pain relief medicines, heat and back supports. Remaining as active as possible helps with recovery.
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Active Retirement Network Ireland Seven Seas health and lifestyle guide

Mental Health
How do I manage my mine?

Mental health has to do with many aspects of our lives including:

How we feel about ourselves How we feel about others How we are able to meet the demands of life.

Hints and tips on positive mental health

The most important thing is to develop a healthy lifestyle. The following suggestions may prove helpful. Self-Esteem - When we hold ourselves in high self-esteem, we can live comfortably with both our strengths and weaknesses because we accept and respect ourselves. Sleep - The quality of sleep is important for a person to wake feeling refreshed and rested. The function of sleep is to let the body repair itself both physically and mentally.

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Active Retirement Network Ireland Seven Seas health and lifestyle guide

Communication Being able to express your feelings, disappointments and joys, is essential to good mental health. Relationships - How we feel about ourselves has a direct bearing on how we relate to others. Having healthy, satisfying relationships is important. Friends and family members can be a great source of comfort and support in times of distress. Relaxation - Take at least 20 minutes a day for relaxation. Always plan your time to relax, otherwise it may not happen. Relaxation can be a few moments of quietness or simply enjoying a hobby or interest. Keep your brain active - Keeping your brain active by reading, learning to sing, doing the crossword.

Depression
Everyone feels sad sometimes, but if sadness lasts too long it may be depression. Although depression may strike out of the blue and for no obvious reason, there is usually more than one cause. There are many things that can help prevent or treat depression. These include: Talking to a family member or friend about any upsetting experiences Keeping in contact with family and friends Developing an interest or hobby Joining a local support group such as Active Retirement Association Eating a balanced diet, including plenty of fresh fruit and vegetables Taking regular exercise such as walking Avoiding alcohol Depression can be managed in different ways, including the following: Medication Counselling/Talk Therapy
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Active Retirement Network Ireland Seven Seas health and lifestyle guide

What is Dementia?
Dementia is the umbrella term used for a range of symptoms, which manifest in a decline in intellectual functioning, caused by degenerative disease of the brain. This decline in functioning can lead to a progressive deterioration in memory, intellect, judgement, language, insight and social skills. It effects the persons ability to carry out daily activities and may also effect their mood and personality. Alzheimers Disease is the most common form of Dementia. As there is no straightforward test for Alzheimers disease, making a diagnosis can be difficult, particularly in the early stages. A diagnosis is usually made by excluding other causes, such as infection. The early signs and symptoms of Alzheimers disease may vary from person to person, however, the six most common symptoms include:
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Memory loss Difficulty in performing everyday tasks Changes in mood and behaviour Changes in personality Disorientation in familiar surroundings Problems with language Early diagnosis is important as treatments are available that may help with some of the symptoms. Early diagnosis is also important as it allows the person and their families to make plans for their future needs including legal matters such as making a will.

Active Retirement Network Ireland Seven Seas health and lifestyle guide

Heart Health
A healthy heart is essential to healthy living, so as you get older it becomes especially important that you take good care of your heart. It is never too late to become active or to stop smoking; making positive lifestyle choices at any age is good for your heart. Many people know that certain risk factors influence and increase their chances of getting heart disease. As we get older, we are more at risk of heart disease. Fortunately, at any age and even if you have a history of heart disease in your family, you can reduce your risk of developing the disease. Making some changes now can make a difference for a longer and healthier life. For many people the first sign of heart disease is angina. Angina happens when the heart muscle does not get enough blood. This happens when the coronary arteries are narrowed because of a build-up of a fatty substance. The symptoms of angina vary among different people. The discomfort ranges from a tightness in the chest to severe pain. The discomfort often starts in your chest and spreads to your arms or your hands and even up to your neck or jaw. Sometimes it spreads around your back. Many drugs are used to treat angina. The main drugs used are called nitrates, betablockers and calcium channel blockers.

Risks factors to heart health

Heart attacks
A heart attack occurs when the coronary arteries that supply blood to your heart muscle become blocked off. The most common symptom of a heart attack is chest pain. This is usually a crushing or tight pain, which may move to your jaw or your arms particularly on the left side. You may also feel short of breath, sweaty or sick. Some people may feel lightheaded or lose consciousness. However, 10-15 per cent of people who have a heart attack may not feel anything. Depending on the severity of the attack, treatment may vary from prescribed drugs to surgery. On recovery, you will be encouraged to enroll in a cardiac rehabilitation programme, which will provide you with help and advice on how to best care for your heart in future.
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Angina

Active Retirement Network Ireland Seven Seas health and lifestyle guide

Maintaining a healthy heart

Making positive changes to your lifestyle can help prevent angina, heart attacks and strokes. There is plenty that you can do yourself to keep your heart healthy such as: Quit smoking Eat a healthy diet (see section on diet for more) Try to take about 30 minutes of moderate exercise per day

Strokes
A stroke is caused by an interruption of the blood supply to part of the brain. A stroke is not a heart attack. As a result of the stroke, the nerve cells in the brain can not function and the part of the body controlled by those cells also shuts down. The effects of a stroke are worse in the beginning. However, there is usually some amount of recovery in the first six weeks after a stroke. People who experience a stroke may lose sensation in the face or limbs, or they may suffer a loss of vision as a result of damage to nerve cells in a part of their brain because the blood supply to the brain has been cut off.
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Do not exercise for at least 2 hours after a meal Maintain a healthy body weight Try to relax and to avoid stress. Do not carry loads that are too heavy Protect yourself from cold weather, which tightens up your arteries. Drink alcohol in moderation. Reduce the amount of salt in your diet if you suffer from high blood pressure. Keep a lifestyle diary to see how you are improving. Take omega-3. A recent review of studies has shown that omega-3 fatty acids found in sh oils help protect against heart disease.

Active Retirement Network Ireland Seven Seas health and lifestyle guide

Budget Planning
For Seniors
Budget planning for seniors
To help you keep better control of your finances in retirement, follow the suggestions below to help you keep on good financial track.

Budget planner
Use a budget planner as a starting point and input yearly figures for your overall income (which includes your benefits and pension etc) and spending. This will give you a clear snap shot of your current money situation. Then consider your: Current balance of savings - which may help to tide you over when you have more expenses than usual in the future. Outstanding loans - in particular the amount you have to repay and the time it will take to repay. Any loans to be repaid will affect your ability to spread expenses and the amounts you can save.

Do a complete financial health check

When you retire, it is likely that you have to make adjustments to your personal finances. Or even if you are well into your golden years, you should review your financial situation at least once a year so you know from the outset what you have to work with and where you may need to make changes.

Identify your goals

As well as your general expenses, you may also have a particular goal that you need to put aside money for, such as: Paying off your debts Saving for a car or a holiday Saving for Christmas or birthdays Saving for small home renovations. Once you know what your goals are, you need to work out how much they will cost. Once you have drawn up a regular monthly or weekly budget plan you can work out how long it will take you to build up the amount
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Active Retirement Network Ireland Seven Seas health and lifestyle guide

of money you need and what you need to do to get it. For example, you may need to start a regular savings plan, or cut back on some spending.

Money Saving Tips

1. Make sure you are getting all of your entitlements. The Revenue website, Department of Social and Family Affairs website and the Citizens Information Centre website are helpful starting points. 2. Get free transaction banking if you are entitled to it. You may also get certain services free of charge, such as foreign exchange and setting up an overdraft, so ask your provider. 3. Always ask for senior discounts at the beginning of a transaction. Some service providers such as hairdressers, hotels, cinemas, pharmacists etc, offer discounts for senior citizens. 4. Save on household costs- The Power of One site has numerous energy saving tips to help you cut the cost of your utility bills by using energy saving appliances. And callcosts.ie has useful tips to help you save on your phone costs. If you have an older home and need to get renovations such as boiler changes, insulation, dry lining etc, you may be entitled to a grant. Check out the Sustainable Energy Ireland website for more information. 5. Turn off lights and other appliances when you are not using them. 6. Keep your money safe - protect yourself from scams and fraud. For further information look at itsyourmoney.ie.

Make a regular budget and try to stick to it

Sticking to a budget will help you save for your goals, manage your general expenses and avoid debt problems. Use a budget planner to work out a practical budget that captures your (and your partners) details. It can take time to adjust to a new spending pattern. You may also find you need to change your budget a few times before you get it right.

Keep an emergency fund

Try to build up a small amount of savings, which you can use if you should need them for some unforeseen circumstances, such as reduced income or additional medical bills. You can compare regular savings from the main banks to find the best account for you. If youre not good at putting money aside, you might consider using a standing order to pay into a separate savings account so youre less inclined to spend it.
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Active Retirement Network Ireland Seven Seas health and lifestyle guide

Contacts
Useful numbers
Active Retirement Network Ireland Tel: 01-6792142 Email: fara@eircom.net Age & Opportunity Tel: 01 805 7709 Email: info@olderinireland.ie Web www.olderinireland.ie Age Action Ireland Tel: 01 475 6989 Email: info@ageaction.ie Web: www.ageaction.ie Age Concern Northern Ireland www.ageconcernni.org Alone Tel: 01 679 1032 Email: alone@iol.ie Web: www.alone.ie Alzheimer Society of Ireland Tel: 01 284 6616 National Helpline Freephone 1800 341 341 Monday to Friday, 10am - 4pm Email: info@alzheimer.ie Web: www.alzheimer.ie AONTAS, The National Adult Learning Organisation Tel: 01 406 8220/1 Email: mail@aontas.com AWARE Helpline: 1890 303 302 Seven days a week, 10am10pm Email: info@aware.ie Website: www.aware.ie Bethany Bereavement Support Group Tel: 01 494 3142 Email: bethanysupport@eircom.net Web: www.bethany.ie Breaking Point Osteoporosis Campaign www.breakingpoint.ie Care Alliance Ireland Tel: 01 874 7776 / 087 207 3265 Email:info@carealliance.ie Web:www.carealliance.ie Carelocal Tel: 01 878 2358 Email: info@carelocal.com Web:www.carelocal.ie Carers Allowance/Benefit Section, Social Welfare Services Office, Government Buildings, Tel: (043) 40 000 Tel: (01) 704 3000 Website: www.welfare.ie
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Active Retirement Network Ireland Seven Seas health and lifestyle guide

Carers Association Tel: 057 9322920 / 057 9322664 Freephone 1800 240 724 Monday to Friday, 9am - 5.30pm Email: nationalcareline@carersireland.com Email:info@carersireland.com Web:www.carersireland.com Citizens Information Board Tel: (01) 605 9000 LoCall: 1890 777 121 Website: www. citizensinformation.ie Free and confidential service Email: info@ciboard.ie Citizen Information Database www.cidb.ie/comhairlevcs.nsf Console Tel: 1800 201 890 Email: info@console.ie Web: www.console.ie Consumer Information Department, Financial Regulator, Tel: 01 410 4000 Email: consumerinfo@financialregulator.ie Web: www.financialregulator.ie Consumers Association of Ireland (C.A.I) Tel: 01 497 8600 Email:cai@consumerassociation.ie Web: www.thecai.ie

Crime Victims Helpline 1800 211 407 Email: info@crimevictimshelpline.ie Web: www.crimevictimshelpline.ie Dementia Services Information and Development Centre Telephone: 01 416 2035 Email: dsidc@stjames.ie Website: www.dementia.ie Department of Community, Rural and Gaeltacht Affairs, Voluntary and Community Support Section, Tel: (01) 647 3000 or (071) 918 6700 Website: www.pobail.ie Department of Health and Children Tel: 01 635 4000 Web: www.doh.ie Department of Social and Family Affairs Lo-call: 1890 500 000 www.welfare.ie Disability Information Ireland: Tel: 01 505 9435 Email: info@disability.ie Web: www.disability.ie Energy Action Ltd Tel: 01 454 5464 Email: info@energyaction.ie Web: www.energyaction.ie Financial Regulator www.financialregulator.ie

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Active Retirement Network Ireland Seven Seas health and lifestyle guide

Friends of the Elderly Tel: 01 873 1855 Email: info@friendsoftheelderly.ie Web: www.friendsoftheelderly.ie Greener Homes Scheme Lo-call: 1850 734 734 Email: greenerhomes@sei.ie GROW Information line: 1890 474 474 Email: info@grow.ie Website: www.grow.ie Health Service Executive www.hse.ie Health Promotion Unit Department of Health and Children www.healthpromotion.ie HSE National Information Line Monday to Saturday, 8am-8pm Call Save: 1850 24 1850 Email: info@hse.ie ICTU Retired Workers Committee 32 Parnell Square, Dublin 1. Tel (01) 889 7777 Independent Age www.independentage.ie Institute of Public Health www.publichealth.ie Irish Association of Older People Tel (01) 475 0013 Email iaop@oceanfree.net

Irish Association of Pension Funds www.iapf.ie Irish Heart Foundation Phone: 01 6685001 Email: info@irishheart.ie Website: www.irishheart.ie Irish Patients Association www.irishpatients.ie Irish Nursing Homes Organisation Regulatory Authority www.inho.ie Irish Osteoporosis Society Tel: 01 677 4267 Email:info@irishosteoporosis.ie Web: www.irishosteoporosis.ie Irish Rural Doctors Group www.rural-health.net Irish Senior Citizens Parliament Tel (01) 856 1243 Email seniors@iol.ie Mental Health Ireland Tel 01-284 1166 or 086-8353387 Email: information@mentalhealthireland.ie Website: www.mentalhealthireland.ie Money Advice and Budgeting Service www.mabs.ie

Active Retirement Network Ireland Seven Seas health and lifestyle guide

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National Council on Ageing and Older People Tel: +353 1 6743299 Email: info@ncaop.ie National Council for the Blind of Ireland Tel: 01-8307033 Email: info@ncbi.ie Website: www.ncbi.ie National Federation of Pensioners Associations Tel (01) 873 5702 Email nfpasec@eircom.net National Immunisation Website www.immunisation.ie Office for Social Inclusion www.socialinclusion.ie Office of the Pensions Ombudsman, Tel: (01) 647 1650 Fax: (01) 676 9577 Web: www.pensionsombudsman.ie Older Womens Network Tel (01) 884 4536 or (01) 884 4537 Email ownireland@eircom.net Pensions Board Tel: (01) 613 1900 Lo-call: 1890 656 565 Website: www.pensionsboard.ie Samaritans Helpline: 1850 60 90 9024 hour service Email: jo@samaritans.org Website: www.samaritans.org
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Senior helpline LoCall: 1850 440 444 Seven days a week, 10am-1pm and 7-10pm Seven Seas Ireland Limited, CallSave: 1850 681012 Tel: 01 6689289 Fax: 01 6689434 E-mail: info@sevenseas.ie Sonas aPc www.sonasapc.ie St Francis Hospice, Dublin www.stfrancishospice.ie St. Vincent De Paul www.svp.ie Sustainable Energy Ireland Glasnevin, Dublin 9 Tel: (01) 836 9080 Website: www.sei.ie Third Age Foundation Tel (046) 955 7766 Email info@thirdage-ireland.com Third Age www.seniortimes.ie Womens Health Council www.whc.ie

Active Retirement Network Ireland Seven Seas health and lifestyle guide

Active Retirement Network Ireland

Active Retirement Network Ireland was founded in 1978 and our philosophy is based on older people doing things for themselves. Active Retirement Network Ireland is a national network of 480 local active retirement associations. These local associations aim to help older people lead a full, happy and healthy life by offering organised opportunities for a wide range of activities that enable older people in local communities to get involved in something that they like. The purpose of Active Retirement Network Ireland is to enable retired people enjoy a full and active life and advocate for them.

Strategic Outcomes 2009-2013

1. Be an organisation that people would be proud to be part of locally, regionally and nationally 2. Be a recognized voice for retired people on social, health, learning and economic issues in collaboration with other organisations 3. Develop the database, structures, skills, funding sources and activities of the organisation in a professional manner.

Active Retirement Network Ireland

Web: www.activeirl.ie Tel: 01-6792142 Email: fara@eircom.net

Active Retirement Network Ireland