A doctor’s perspective on how to stay healthy well into your retirement

“You've spent most of your adult life working hard, often putting in long hours and sacrificing holidays and precious time with loved ones. Now, as you step into retirement, it's time to relish the rewards of your dedication while maintaining your good health,” says Dr Christo Bester, a general practitioner at Netcare Medicross Parow in the Western Cape.

"Retirement should be your golden ticket to savouring life's joys and enjoying the company of family and friends," says Dr Bester. "It's your time to shine, with the help of some valuable insights to keep you feeling vibrant and well."

Dr Bester's comprehensive advice emphasises proactive health management, offering ten golden rules to help you make the most of this exciting new chapter in your life.

1. Prioritising health screenings and check-ups

As you approach retirement, it's crucial to prioritise various health screenings and check-ups. These typically include:

• Cardiovascular health: Monitor your blood pressure, cholesterol, glucose, thyroid, and uric acid levels, as well as your weight and abdominal girth.
• Cancer screenings: Plan for a colonoscopy, gastroscopy, chest X-ray, Pap smears, mammograms (if applicable), and prostate checks.
• Musculoskeletal health: Post-menopausal women, in particular, should keep a close eye on their bone density.

2. Managing chronic conditions

Effectively managing or preventing chronic conditions such as hypertension, diabetes, and arthritis involves regular check-ups. Annual check-ups will suffice if you're healthy without comorbidities, otherwise, consider twice-yearly visits. Maintain a healthy weight, exercise regularly, eat a balanced diet, and quit smoking. Do not cancel your medical aid.

3. Dietary and nutritional adjustments

Good nutrition is imperative for sustaining your health and energy levels during retirement. Focus on reducing salt, fat, and sugar intake and aiming to maintain a healthy weight.

4. Beneficial physical activities

Regular physical activity is essential for maintaining mobility and overall health as you age. Consider regular walks—at least three times a week—joining a Run-Walk For Life club, participating in Park Runs every Saturday, cycling, swimming, and practising yoga.

5. Medication management

Manage your medications safely by opting for combination medications to reduce the number of pills you take. Your doctor can help with this. Switch to generic equivalents to save costs, and again, do not cancel your medical aid.

6. Preventive care

Specific vaccines and preventative measures become increasingly important as you age. Stay up to date with the tetanus vaccine every five years, pneumococcal vaccines (both types), and the annual flu vaccine before winter.

7. The importance of social engagement

Social engagement is vital for your health. Stay active in your community, church, and family to maintain social connections and mental wellbeing.

8. Improving sleep quality

To improve sleep quality, avoid having a television set in your bedroom, limit caffeine after 17:00, reduce your alcohol intake, avoid large meals late at night, and exercise regularly.  

9. Emergency preparedness

Ensure you are prepared for healthcare emergencies by updating your mobile phone's health app with your medical aid details, medications, allergies, medical conditions, and the contact information for your spouse, children, GP, cardiologist, and two nearby friends or family members who can assist you. Keep sufficient funds in a savings account for medical emergencies, and never travel without travel insurance.

10. Embrace new hobbies and learning

Retirement is the perfect time to pick up new hobbies and continue learning. Engage in activities that stimulate your mind and bring joy. Whether gardening, painting, learning a new language, or travelling, staying mentally active is just as important as physical activity.

"Retirement is a time to enjoy the fruits of your labour and cherish moments with loved ones," concludes Dr Bester. "Focusing on your health and wellbeing can ensure that these years are vibrant and fulfilling. Remember, your health is your wealth. Take proactive steps to maintain it, and you'll be able to enjoy your golden years fully. Stay active, stay engaged, and most importantly, stay happy.”