Keep going for GOLD Advice for living well over 65
Congratulations on receiving your SuperGold Card
Turning 65 means something different to everybody, but in New Zealand, one of the ways we celebrate this milestone is by providing you with a SuperGold Card. The SuperGold Card offers great opportunities to save money while living life to the fullest – you now have access to discounts on everything from bus fares to running shoes, healthcare to sightseeing trips. This brochure has been developed by ACC, and our partners, to offer advice on keeping active, well and healthy for many years to come.
The following pages offer some tips and tricks that will hopefully inspire you to make the most of your new SuperGold Card. We’ll also talk you through why these areas are important to your wellbeing now and in the future. Everyone is different, so it’s up to you to decide what you can do to make the best choices for your lifestyle. This booklet is intended as a resource to make sure you have plenty of information on hand.
Most people certainly don’t feel ‘old’ at 65, however, it’s a good time to check in on lifestyle and habits, and make any changes necessary to make sure that we stay that way. Taking advantage of the fun, fitness, and wellbeing opportunities your new SuperGold Card offers is an excellent way to do this.
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Eating well
Making healthy food choices becomes even more important as we grow older; our appetites change and our bodies metabolise food differently. Getting the right nutrition in our diets is vital to health and wellbeing.
Watch your fat, sugar and salt intake Eating fresh or frozen vegetables and meat is an easy way to limit salt, sugar and saturated fats. Limiting processed foods and takeaways foods will also help keep you in top form.
Variety is the spice of life, and eating a wide range of foods is one of the best ways to stay healthy. This includes: • vegetables and fruit (fresh, frozen or canned) • bread and cereals (wholegrain is a healthy option) • milk and milk products or calcium-rich substitutes – preferably low or reduced fat • low-fat proteins (lean meats, eggs, seafood, beans, peas and lentils, nuts and seeds). Remember that eating plenty of high fibre foods is important for your health.
When shopping for canned fruits, vegetables and legumes (beans, etc.) be sure to check the nutrition label and choose the one with low – or no – added salt and sugar.
Many supermarkets, grocery stores and restaurants offer discounts or special deals for SuperGold Card holders. 4
Search the directory at www.supergold.govt.nz
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Eating well
Staying hydrated
Alcohol
Drinking plenty of water helps digestion, and it also keeps your organs working properly and your brain firing on all cylinders. Drinking plenty of fluids when it’s hot outside or when you’re more active is also key. Water is always the healthiest choice.
We all know that we’re meant to limit our alcohol intake, but this becomes even more important as we age. Our bodies process alcohol differently than when we’re younger, and it may also interfere with some medications. If in doubt, just ask your GP if this applies to you.
Aim to drink eight cups of water each day – if that sounds like a lot, start with fewer, and work your way up.
Aiming for at least two ‘alcohol-free days’ each week can help you to stay healthy. Mixing wine or spirits with water, soda water or ice, is another easy way to cut down on intake while still enjoying a drink. You might also like to consider lowalcohol drink options, for example, light beer.
Try to limit caffeine as well – six cups of tea or four cups of coffee is the Ministry of Health’s recommended daily maximum.
What’s a standard drink? It’s easy to underestimate how much alcohol we’re really drinking, so keep in mind that, in general, a standard drink is: • 100ml wine • 330ml beer • 30ml straight spirits.
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If you would like to know more about “Eating for Healthy Older People” go to www.healthed.govt.nz and enter the title into the search bar.
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Staying active
Leading an active lifestyle can help keep you fit and healthy and reduce the risk of common injuries. It’s also a great way to have fun, either on your own, or with friends. The benefits of movement are significant to people at every age, but especially as we get older, it can help us to: • maintain and improve strength, balance and flexibility
Your SuperGold Card offers really good gym discounts, but if that’s not for you then there are plenty of other ways to keep moving, for example: • walking or cycling • sports • housework and gardening • joining a class, like yoga or dancing.
• manage existing conditions • reduce the chance of developing chronic conditions • keep muscles, joints and bones stronger • maintain a healthy weight. Exercise gets us out and about – fresh air and connecting with friends are wonderful for our sense of wellbeing. Also, a bit of sunshine helps our bodies to produce Vitamin D which is important for healthy bones.
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Even if you’re not someone who’s been very active before, it doesn’t take much to start building a bit of exercise into your day routine. Just find an activity that sounds like fun, and give it a go! 9
Staying active
Now you have your SuperGold Card discounts, consider taking public transport instead of using the car; you’ll walk more that way. If you have enjoyed sport throughout your life, you might want to try something new like golf or swimming. If you’re not sure how to stay active, talk to friends and peers about what they enjoy. Your local council or sports trust may also have suggestions specifically tailored to older people – many council recreation centres offer discounts to SuperGold Card holders. The good news is that even small amounts of increased activity can make a big difference to our health.
A huge variety of activities, hobbies and pastimes are discounted for SuperGold Card holders. Search the directory at www.supergold.govt.nz or ask your local council.
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Listen to your body If you’re picking up an activity you’ve enjoyed in the past, be sure to ease back into it to avoid injury. No matter what you do, make sure you warm up, use common sense in not overdoing it, and then cool down afterwards. Recovering from an exercise injury takes a bit longer when we’re older, so looking after ourselves will help us enjoy the activities we love for longer. If you’re concerned about how much activity is safe for you, talk to your GP.
If you’d like to read the factsheet on “Physical Activity for Older People” go to www.health.govt.nz and enter the title into the search bar.
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Look after your health
There are a number of health conditions that may affect us more as we get a bit older. Keeping tabs on these will help keep you healthy and injury free. Eyesight and hearing Many people find that their eyesight and hearing deteriorate as they get older, so looking after your vision and hearing will help you stay safe. As we age, it becomes harder for our eyes to judge distances and depth properly. Our eyes also take longer to adjust to changes in light. This could lead to trips and falls, so be sure to get your eyes checked annually. If you’re concerned, you may also want to get your hearing checked. Check out optometrist and hearing clinic offers in the SuperGold Card directory.
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Side effects from medication If you take medication regularly, keep an eye out for any side effects that could affect your safety. For example, you may be at risk of falling and injuring yourself if your medication causes you feelings of: • light-headedness or dizziness • weakness, or • slower than normal reaction time. If you have any concerns, be sure to ask your GP. Flu jabs Getting an annual flu jab is important as we get older, and once we turn 65, it’s available free of charge. Influenza, or the flu, is a serious illness that can be fatal. Any age group can end up in hospital with the flu, but as we get older, we are at greater risk. The flu can also make other conditions worse, for example, asthma and diabetes.
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Be safe at home
Did you know that one in three Kiwis over the age of 65 will have a fall this year – and more than half of these will be at home?
Lighten up: Having good lighting around the house, especially when it comes to steps and stairs, can help prevent slips and falls.
To be sure that we continue to feel safe in our homes, check out the following tips so that slips, trips and falls don’t become a problem.
Handrails: Installing handrails around your steps and stairs can also help prevent falls. It’s also a sensible idea to have them in bathrooms and toilets. Watch your feet: Tidy away anything you might trip on, including electrical cords. Stick down carpets or mats, and replace any that are torn, worn or curling. Sole purpose: Wearing shoes and slippers with a non-slip sole is a good idea at home. Shoes that give your feet support are also a safe choice. Be careful walking around in socks or stockings as it’s easy to slip and fall. Home Safety Checklist: ACC has a Home Safety Checklist you can use to help identify other useful changes around the home.
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You can download this checklist from www.acc.co.nz. Just search for ACC5218. You can also ring 0800 844 657 and ask for a copy to be sent to you.
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For more information
If you’d like more information on particular topics, these organisations may be able to help. The list below can help you with your own research into staying healthy, active and well.
General
Physical Activity for Older People factsheet www.health.govt.nz and enter the title into the search bar
Ministry of Health www.health.govt.nz
Eating for Healthy Older People resource www.healthed.govt.nz
Search the publications section for ‘older people’
and enter the title into the search bar
Healthline 0800 611 116
New Zealand Heart Foundation www.heartfoundation.co.nz
Speak to a registered nurse on this 24-hour health advice line
Seniorline www.adhb.govt.nz/SeniorLine or 0800 725 463
Information on how to get help to stay at home or find relief care for caregivers
Boomers www.boomers.org.nz
Information on well-being for Baby Boomers
Flu vaccination www.fightflu.co.nz
Current information on influenza
Vitamin D www.acc.co.nz
Search for ACC6774 brochure – ‘Why vitamin D is important’
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Nutrition and physical activity
New Zealand Nutrition Foundation www.nutritionfoundation.org.nz Alcohol www.alcohol.org.nz
Tips on healthy drinking habits
Sport and recreation www.sportnz.org.nz/get-into-sport/ find-a-sport Information about opportunities in your area
Local Councils
Your local council website will also have information on sport and activities for people over 65
Support services Age Concern www.ageconcern.org.nz
Find your local Age Concern office
Grey Power www.greypower.co.nz/to-join
Visit the website to find local branch information
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This information was produced in partnership with
Carers NZ www.carers.net.nz or 0800 777 797
Information, advice, learning and support for carers
Alzheimers NZ www.alzheimers.org.nz or 0800 00 001 Visit the website or ring to find local branch information
Home safety ACC www.acc.co.nz/olderfalls
Visit the website to find the Home Safety Checklist and other falls prevention information.
New Zealand Superannuation and Veteran’s Pension www.seniors.msd.govt.nz or call 0800 552 002
Budgeting information Sorted www.sorted.org.nz New Zealand Federation of Family Budgeting Services www.familybudgeting.org.nz
Legal issues
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Enduring Power of Attorney www.msd.govt.nz/epa
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ACC7202 June 2015 ISBN: 978-0-478-36267-1
Printed in New Zealand on paper sourced from well-managed sustainable forests using oil free, soy-based vegetable inks
www.acc.co.nz 0800 844 657
