Trends in retirement

I love collecting facts and sharing them, I recently came across some interesting stats about what we are doing when we retire. Here they are with sources.

More than 9.4 million Americans over the age of 65 held either a full- or part-time job in February 2018 – a 63 percent increase from the 5.7 million older workers in the previous decade.

U.S. Bureau of Labor Statistics (BLS), Labor Force Statistics from the Current Population Survey, March 2018.

Today, 74 percent of currently employed adults plan to work past the retirement age. This is a significant shift since 1995 when almost one-half (49 percent) of non-retirees expected to retire before age of 65 and only 14 percent of non-retirees expected to retire after 65.

Gallup, Most U.S. Employed Adults Plan to Work Past Retirement Age, May 2017.

As the labour-force participation rates of younger workers began to decline in the late 1990s, the rates for the older workers continuously increased. In 1997, workers age 65 or older accounted for 4.1 percent. By 2012, workers age 65 or older accounted for 7 percent.

Employee Benefit Research Institute (EBRI), Labor-force Participation Rates of the Population Ages 55 and Older, 2013, April 2014, p. 6.

Over the decade 2016–2026, the growth in the labour force participation rate of the 65- to the 74-year-old age group is expected to be 50.3 percent, and the growth in the labour force participation rate of the 75-and-older age group is expected to be 91.5 percent, compared with a 6.6 percent increase for the labour force as a whole.

BLS, Projections of the labour force, 2016–26, November 2017.

The male labour force participation rate (ages 55+) rose from 37.7 percent in 1993 to 46.5 percent in 2013. Over the same period, the female labour force participation rate (ages 55+) rose from 22.8 to 35.1 percent.

EBRI, Labor-force Participation Rates of the Population Ages 55 and Older, 2013, April 2014, p. 2.

40 percent of workers ages 65 and older and 27 percent of workers ages 55 and older worked part-time in 2016. Workers ages 65 and older are more than twice as likely to work part-time as workers ages 25–64.

BLS, Older workers: Labor force trends and career options, May 2017; AARP, Older Workers and Part-Time Employment, February

Among all age groups, women are more likely than men to work part-time. At ages 65–74, 53 percent of women and 37 percent of men who are employed work part-time. At ages 75 and older, 55 percent of women and 46 percent of men who are employed work part-time.

AARP, Older Workers and Part-Time Employment, February 2018, p. 2.

The labour force participation rate of those 55 or older increased from 35.6 percent in 1987 to 44.5 percent in 2012, with more highly educated people in this age group. The number of those 55 or older with a bachelor’s and/or graduate degree rose from 19.4 percent in 1987 to 36.7 percent in 2012.

EBRI, Labor-force Participation Rates of the Population Ages 55 and Older, 2013, April 2014, p. 6 & 9.

Income for workers ages, 62 to 64 is increasingly tied to health status, which deepens income inequality at older ages. Older adults with limited education and income, who stand to gain the most from working longer, are more likely to have health problems than their higher-earning peers.

Urban Institute, Delayed Retirement and the Growth in Income Inequality at Older Ages, February 2018, p. 16-19.

Dieting? You might be interested in this

Dieting? Then you need to understand the importance of gross-calories versus net-calories according to an article in Medium Food.com.

If you are on a diet, you are probably familiar with the concept of “calories in, calories out” principle. This principle says that we gain weight when the calories we put in our bodies (eating) are greater than the calories we use (exercise). And conversely, we lose weight when the calories are less than the calories out.

It seems to be a simple concept and one that is easy to understand. But there is research that says it is more complex than it first appears. We know that there is only one way to put calories into our bodies, eating. But it turns out there are lots of ways that calories get used and leave our bodies. It turns out that exercise is one of the smallest and least significant of all these ways. (This is why it’s incredibly difficult to exercise your way out of a poor diet.)

All of our bodily functions require a lot of energy and burn lots of calories — thinking, pumping blood, regulating body temperature, building and repairing muscles, and a host of other activities. One of those bodily functions that require energy and burn calories is digesting food. Our bodies require calories to extract new calories from food. And this activity requires more energy and calories than exercise. Simply put, digesting food is a significant portion of how we get our calories out of our bodies.

This is where the concept of gross-calories versus net-calories comes into play. Gross-calories are simply the number of calories you put in your mouth. It’s the calorie count on the wrappers. It’s what we’re used to thinking about.

Net-calories are the number of calories you put in your mouth minus the number of calories your body uses to digest that food. This is how many calories are actually available for your body to use after extracting them from food.

Different foods require significantly different amounts of energy to digest. This means that two foods that have the same number of gross-calories will have different net-calories if they require different amounts of energy to digest.

Let’s take an example. Imagine an apple and a handful of candy. Say both have 100 calories. Under a gross-calorie framework, there’s no caloric difference between the two foods. But it may only take 5 calories to break down the candy and access the 100 calories while the body has to work a lot harder and expend 25 calories to break down the fibrous apple and access the 100 calories. So, the net-calories from the apple are 75 (100–25) while the net-calories from the candy are 95 (100–5). Same gross-calories, but very different net-calories

Researchers have found that processed foods (candy, in our example) require far less energy to digest and that unprocessed food (apples, in our example) require a lot more energy to digest. The result is that processed food and unprocessed food that have the same number of gross-calories can have significantly different net-calories.

While the net-calorie difference between the apple and the candy may seem small, the small difference adds up throughout the day and over the course of days and weeks and months and years. Consistently eating a diet high in processed foods will yield a significantly higher net-calorie count than a comparable diet of unprocessed foods, even though the two have the same number of gross-calories. What this means is that if we eat more processed foods over time, we may gain more weight than if we eat more unprocessed food. Thought to consider when starting a diet.

Happy DOSE Endorphins

This is my last post on the notes I took from the presentation at the Tri-Cities Senior Valentine event. I hope I have done Leah's ideas justice. She stated early in the presentation that our bodies move toward healing the presenter said, and when we exercise, no matter how mild the exercise, we cause ourselves pain. So, to counteract the pain our body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine.

We need to exercise to stay healthy, and as seniors, we require at least 150 minutes a week of exercise, but there are other things we can do to release these chemicals. We eat chocolate and chilli peppers, or drink wine, or have sex, get a massage. Meditate and laugh with a friend.

If we want to stay healthy, exercise is one of the best ways and there are two types of exercise that we can do to stay healthy and release endorphins. Cardiovascular and aerobic exercises are great for creating the intensity required for the release of mood-raising endorphins in your body. Aerobic exercises are those that get your heart rate up, like jogging, swimming, cycling, brisk walking, or using an elliptical trainer.

A side effect of exercise and other physical activity besides the production of endorphins is that endorphins which act as natural painkillers, also improve the ability to sleep, which in turn reduces stress. Other activities such as meditation, acupuncture, massage therapy, even breathing deeply can cause your body to produce endorphins.

The presenter told us that we need to get out more and enjoy nature. She said that researchers have found as little as five minutes outdoors in a natural setting can improve mood, increase motivation, and boost self-esteem. The amount of time spent in sunlight correlates with serotonin and dopamine synthesis. Even a brief walk in the park can improve your well-being.

Coffee increases your serotonin and dopamine levels … for as long as you take it. Once you stop drinking coffee, you will go into withdrawal. I tried to quit coffee once, and the withdrawal was very hard, so I started drinking coffee again. Did you know that your brain, becomes used to the high levels of neurotransmitters, and when you quit it will act as if there is a deficiency? It can take up to 12 days of caffeine-free diet for the brain to return to its normal state.

Omega-3 fatty acids boost serotonin levels without the withdrawal. They help serotonin trigger nerve cell receptors, making transport easier. Many studies have shown that omega-3s help reduces depressive symptoms. You can find omega-3s in cold-water fish like salmon.

Scientific research has shown gratitude affects the brain’s reward system. It correlates with the release of dopamine and serotonin. Gratitude has been directly linked to increased happiness.

There have been many studies on a practice called the “three blessings exercise.” Every night for a week, you write down three things you are thankful for. People who complete this exercise tend to report more happiness and less depressive symptoms. Their improved mood can last up to six months.

When we achieve one of our goals, our brain releases dopamine. The brain finds this dopamine rush very rewarding. It seeks out more dopamine by working toward another goal.

Larger goals typically come with increased dopamine. However, it’s best to start with small goals to improve your chances of success. Short-term goals can add up to achieve a long-term goal (and a bigger reward). This pattern keeps a steady release of dopamine in your brain.

Researchers have examined the interaction between mood and memory. They focused on the anterior cingulate cortex; the region of the brain associated with attention. People reliving sad memories produced less serotonin in that region. People dwelling on happy memories produced more serotonin.

The brain reacts to novel experiences by releasing dopamine. You can naturally increase your dopamine by seeking out new experiences. Any kind of experience will work. You can do something simple like a new hobby or recipe. 

Research indicates if you change your mood, you can affect serotonin synthesis in your brain. This implies mood and serotonin synthesis have a mutual influence on each other.

Happy DOSE Serotonin

The third happy drug Leah talked to us about was Serotonin. This hormone (and neurotransmitter) helps regulate your mood as well as your sleep, appetite, digestion, learning ability, and memory.

How do you increase the amount of Serotonin, she asked? The answer: get outside and spend time in the sun. I live on the Wet Coast of Canada and in the winter, we may have over 30 days of cloud and drizzle, so how do you get sun in the winter? According to 2008 research exposure to sunlight can increase the production of serotonin.

Start with at least 10 to 15 minutes outside each day. If you’re tired of the same old sights, try exploring a new neighbourhood or park. (Just don’t forget the sunscreen!)

Many people in BC suffer from SAD (Seasonal Affective Disorder) because we don’t get enough sun in the winter. One way to treat this disorder is Light therapy, it has been shown to be effective in up to 85 percent of SAD cases. However, the timing and length of exposure needed can vary according to your symptoms and circadian rhythm, so you’ll need guidance from your doctor or mental health professional to find the right dosage.

Exercise helps increase your serotonin so combine exercise with being outdoors.  Move your workout outdoors to maximize your serotonin boost. Aim for at least 30 minutes of aerobic exercise at a time. Any amount of physical activity has health benefits.

There are several supplements that may help increase your happy hormone levels. Here are just a few to consider:

green tea and green tea extract (dopamine and serotonin)

probiotics (may boost serotonin and dopamine production)

tryptophan (serotonin) tryptophan can be found in some foods, especially those high in protein. Foods known to be high in tryptophan include: chicken, eggs, cheese, fish, peanuts, pumpkin and sesame seeds, milk, turkey, tofu and soy, and chocolate.

Supplements could be helpful, but some aren’t recommended for people with certain health conditions. They can also interact with certain medications, so make sure to talk to your healthcare provider before you try them.

Not getting enough quality sleep can affect your health in multiple ways. For one, it can contribute to an imbalance of hormones, particularly dopamine, in your body. This can have a negative impact on your mood as well as your physical health.

Setting aside 7 to 9 hours each night for sleep can help restore the balance of hormones in your body, which will likely help you feel better.

It’s normal to experience some stress from time to time. But living with regular stress or dealing with highly stressful life events can cause drops in dopamine and serotonin production. This can negatively affect your health and mood, making it harder to deal with stress.

If you’re under a lot of stress, the American Psychological Association recommends:

taking a brief break from the source of stress

laughter

taking 20 minutes for a walk, run, bike ride, or other physical activity

meditation

social interaction

Any of these approaches may help relieve your stress while also boosting your levels of serotonin, dopamine, and even endorphins.

If you enjoy a massage, here’s one more reason to get one: According to 2004 research, both serotonin and dopamine levels increased after a massage. You can get these benefits from a massage by a licensed massage therapist, but you can also, get a massage from a partner for some extra oxytocin.