3 Health Investments Every Retiree Needs To Make

Dr. Ruth Machin talks us through what’s most important

Do you have these?

The three things are:

Nutrition:

• Quality: build meals around half a plate of colorful non-starchy vegetables, a quarter of lean protein, and a quarter of high-fiber complex carbohydrates. Include unsaturated fats from olive oil, avocado, nuts, seeds, and oily fish. Aim for 1.2–1.6 g of protein per kilogram of body weight daily, and include protein, complex carbohydrates, and high-fiber fruit at breakfast. Choose whole foods 80–90% of the time without worrying about hitting 100% Consistency and enjoyment are essential for long-term adherence.
  • Dr. Machin makes the same mistake a lot of parents make here, when she says “and the rest, foods that you enjoy”, which is framing whole foods as somehow inherently unenjoyable, and baking in the implication that foods you enjoy will for some reason be unhealthy. What’s with that?!
  • 10almonds tip: if you think whole foods are not tasty, then you’re just a bad cook. The good news is: you can learn!
• Balance: basal metabolic rate (BMR) remains relatively stable between ages 20 and 60 when muscle mass is accounted for, with no significant drop at menopause. It begins to decline in the early 60s, meaning that continuing to eat and move as before may lead to weight gain. Reassess your energy needs as you age and adjust your food intake and activity accordingly.
• Nope: retirement can bring more opportunities for social drinking, travel, and long lunches, making alcohol consumption easier to increase. Age-related muscle loss reduces body water, while alcohol metabolism becomes less efficient, increasing its effects. Alcohol also adds calories, with a 175 ml glass of white wine containing 120–160 calories and a UK pint of 5% beer containing 210–250 calories. So, be mindful of accidentally (or otherwise!) increasing alcohol consumption during retirement.

Exercise:

• Daily movement: everyday activity, known as non-exercise activity thermogenesis (NEAT), accounts for approximately 15% of daily energy expenditure, compared with just 5% from structured exercise. Get up and move at least once an hour, even if only to stretch. Housework, gardening, and other routine activities all contribute to daily movement and help maintain energy expenditure.
• Aerobic exercise: aim for the famous 150 minutes of moderate activity or 75 minutes of vigorous activity each week to support heart and lung health. Brisk walking is a good starting point, using the talk test: you should be able to talk but not sing comfortably. Walking after meals can reduce blood glucose rises and help establish a consistent exercise habit. If you already walk regularly, introduce speed or hill intervals.
• Strength and balance: muscle loss typically begins in our 30s, making regular strength training important for maintaining mobility and independence. Aim for strength exercise twice weekly, starting with body weight or resistance bands if necessary. Adequate protein intake also supports muscle maintenance. Balance training helps prevent trips from becoming falls. Seek professional exercise advice first if you have musculoskeletal problems, such as osteoporosis.

Mental wellbeing:

• Social connection: retirement can shrink your social network despite giving you more free time, potentially leading to loneliness and loss of connection. Maintaining relationships and finding new social groups supports health and longevity. Consider online communities, interest groups, and opportunities to meet people with shared interests.
• Daily structure: without work commitments, retirement can make days blend together and reduce motivation. Establish regular activities that provide structure, such as dog walks, gym visits, hobbies, volunteering, or scheduled projects. Having fixed points throughout the week makes it easier to develop meaningful routines and discover new interests.
• Identity and purpose: leaving a career can mean losing an important part of your identity, particularly when your profession has been central to your life. Finding activities that align with your values and interests, such as charity work, volunteering, learning, or creative projects, can help rebuild your sense of purpose and support the transition towards reinvention in retirement.

For more on all of this, enjoy:

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Take care!