The news of an increase in the retirement age offers us an elegant paradox: the older we get, the longer the retirement age. Almost like Achilles and the turtle: it seems we will never catch up with her. But there is a way out. We know how to outwit fate and still live to retire. And not just somehow, but by staying healthy, happy and full of strength, so that, having received the cherished certificate, you should come off as you should. But we have to start now. Let’s get started!
Find a purpose in life
Living up to retirement is an important task, but it does not pull on the goal of life. And she is needed. Without a goal, we quickly age and lose energy. It is known from medical sources that people who strive for a goal and make plans for life are more likely to tolerate illness than those who gave up and lost interest in existence.
How to find a target? Here is some advice from Yitzhak Adizes:
“In all four languages that I know, the word“ why ”is related in meaning to the expression“ for what ”: in Spanish it is porque, paraque; Slavic languages - za sto, zasto; in Hebrew – lama, l’ma. Therefore, replace the question why with the question why did you come into this world? “
Further, it makes sense to replace the expression “for what” with the expression “for whom”. Building your career, you know for whom you live: for the sake of the clients to whom you are dedicated, for the sake of expanding your business. By creating a family, you live with each other and children.
To prolong your life and stay healthy, find something that you believe in with all your soul.
Dedicate your life to it. Invest your time and energy voluntarily. Have a reason to get up in the morning.
Hara hachi boo, or don’t overeat
The healthiest retirees in the world live in Okinawa Prefecture, an archipelago of subtropical islands between Japan and Taiwan. The average life expectancy in Okinawa is 85 years (imagine how long you can spend in retirement!) Japan has more centenarians than any other country in the world, but their concentration in Okinawa is three times the national average.
According to researchers, the main secret of Okinawa is diet. The local diet is almost free of saturated fat, sugar and salt. Its main ingredients are fish, shellfish, tofu, seaweed, rice, vegetables and fruits. In Okinawa, they drink a lot of black and green tea, which are rich in antioxidants.
The most important element of the Okinawan diet is moderation.
Older Japanese people from Okinawa say “hara hachi bu” before every meal. This is an ancient Confucian dictum meaning “eat until hunger starts to disappear.” This happens when a person is 80% full. Mild malnutrition slows down your metabolism, so less harmful oxidants – substances that destroy the body from the inside out – are produced.
Hara hachi boo. – A source
Cutting back on calories doesn’t mean starving. Just try to eat fewer cookies or sweets between meals, skip fast food and fatty meals, and set reasonable portion limits.
This advice involves being active in three areas: physical, mental and social.
- Physical activity. Try to incorporate physical activity into your life as much as possible. Use the stairs instead of the elevator and the bike instead of the car. Remove the remote from the TV and get off the couch to change channels (or better, remove the TV altogether). Take a walk, swim, play with children. Choose the type of fitness you like and exercise regularly. The more movement you have, the better your chances of living a long and healthy life.
- Mental activity. This means not only work, but also hobbies, games, intellectual entertainment. Study history, architecture or physics, drop by local clubs “What? Where? When? ”, Read (by the way, this is one of the best ways to keep your brain active).
Train your brain activity to outplay the young in retirement. – A source
- Social activity. Loneliness affects a person as negatively as, say, smoking, which takes years of life. Survey data suggests that the happiest people communicate at least eight hours a day. Make friends, visit your family more often, join communities of interest and, please, do not limit yourself to social networks – go out into the real world.
Cleanse your lungs
The air we breathe is far from ideal. Limit exposure to inhaled toxins.
- Traditional “all-round” oven and hob cleaners, toilet cleaners and detergents contain toxic substances. Use non-toxic lemon juice, baking soda, borax, and vinegar instead.
- Use self-contained air cleaners. Indoor air contains bacteria, viruses, dust mites, pollen, and particles of keratinized skin. You need a device that will remove both large particles that can be seen and microscopic ones – bacteria, viruses and fungi.
- Get plenty of indoor plants – they are ideal for reducing airborne toxins such as benzene and formaldehyde, which air purifiers are powerless against.
- Keep printers, copiers and faxes as far away from the work area as possible and ventilate the areas in which they are installed. For example, toner cartridges for laser printers emit ultrafine particles that reach the lungs at a rate comparable to tobacco smoke.
- Most importantly, do not smoke and avoid places where smoking is allowed.
The amount of time most of us spend sleeping is not enough to restore our body. Sleeping less than 7 hours increases the propensity for colds and the risk of obesity. Studies have shown that centenarians go to bed after dusk and wake up at dawn. They sleep an average of 8 hours a day. For many of them, the daily ritual is a half-hour nap.
The secrets to getting a good sleep are relaxing preparation for sleep and the appropriate setting in the bedroom. Keep your bedroom cool, quiet, and dark. Put away your computer, TV, turn off your smartphone. Choose a comfortable mattress and nice bedding.
But the main thing is to go to bed early. Count 8 hours from when you need to wake up and go to bed on time. Make it a habit.
Take vitamin U
Centenarians laugh and joke a lot. A sense of humor can help relieve tension and relieve stress. And at the same time it reduces the risk of developing cardiovascular diseases.
Laughter prolongs life. Use this. – A source
Former Okinawan banker Fumiyasu Yamakawa meets other Okinawan old-timers every morning. They all stand together in a circle and laugh. What for?
“It’s vitamin U,” he explains. – You smile in the morning, and a smile gives strength for the whole day.
Have a rest
Make relaxation a full part of your life: take breaks during the day, disconnect from work in the evenings and on weekends, and take a full vacation at least once a year.
- Breaks during the day. Scientists have found that people who take a break in the middle of the morning feel more energized and focused, their motivation improves, and they are less likely to complain of headaches and lower back pain.
The people with the highest productivity work 52 minutes, after which they take a break for 17 minutes. Try it!
- Weekend breaks. The 5-day working week is not given to us so that we work on weekends like on weekdays, only at home. On Saturday and Sunday, put your worries aside, spend time with your family or devote it to personal care, reading books, or hobbies. Such a pause in the hustle and bustle improves the quality of life, allows you to relax and not burn out emotionally.
- Annual leave. Many of us neglect vacations: it seems that there is no one to leave work for or we need to earn some more money. But now there is no hurry: we will have time to work out before retirement. Be sure to take annual leave, and at least 2 weeks: according to a study by the University of Tampere (Finland), the level of happiness and satisfaction with the vacation rises sharply after eight days off.
Let go of your fears
Tit Nat Khan, who will turn 92 this year, is confident that for a long life, you need to get rid of anxiety and fear. We are afraid of what will happen to us in the future, we are afraid of old age and we drive away thoughts about it. But fear does not go anywhere – it destroys us from the inside.
Recognizing that we are getting old will help us maintain our joy in life and cherish every moment. When we recall the truth about the inevitability of aging and touch it, the fear goes away, and we stop doing stupid things.
Here is a practice reminder from Tit Nat Khan: “Taking a breath, I know that aging is inherent in me by nature. As I exhale, I know that I cannot avoid aging. “
Give yourself some time for this truth to penetrate your flesh and blood. Do not try to comprehend it through reflection and analysis (“Yes, of course, I am young now, but one day I will grow old”). Abstract ideas are not useful, especially since our minds usually suppress them and quickly erase them from memory.
Say the reminder several times a day, breathing slowly, and gradually the fear will recede, and you will feel free.
Old age will come anyway. You should not be afraid of her, but there is no need to rush. – A source
Scientific research shows that only 25% of the cause of long life is in the genes. The remaining 75% are conditioned by conditions and lifestyle. And we manage this ourselves. If you want to live to see retirement, start preparing now. Then no reforms will disrupt your plans.
Based on the books “Retired Brain”, “Fearlessness”, “What is Lagom”, “Blue Zones in Practice”, “Transcend. Nine Steps Towards Eternal Life “,” New Reflections on Personal Development “
Post cover – unsplash.com