Showing posts with label Longevity. Show all posts
Showing posts with label Longevity. Show all posts

Sunday, 30 June 2013

Taking Hold of Life — How To Enjoy Strength of Days and Length of Days


by Gloria Copeland

Grandmother and Grandaughter
Faith Fundamentals
Editor’s Note: The following article was published in the Believer’s Voice of Victory magazine in January 2005. You can purchase Gloria Copeland’s new book Live Long, Finish Strong: The Divine Secret to Living Healthy, Happy, and Healed at the kcm.org online store.
Hear, O my son, and receive my sayings, and the years of your life shall be many…. Take firm hold of instruction, do not let go; guard her, for she is your life. —  Proverbs 4:10,13 Amplified

The Bible is called the Word of Life. There’s not another book like it in the world that can teach us how to live out the full number of our days in the blessing of God. By taking hold of His instructions, we can experience longevity, which means of great age; long life; great span of life; length of days. And not only that, the Bible also teaches us how to live a good life — to have a life worth living!

Whether we live long and strong, or short and weak, is up to us. It depends on what we do with the Word God speaks to us. It also depends on what we do in our natural lives. No one can expect to live out the full number of his or her days as a glutton, a drunk, or by eating only junk food. Research and studies about longevity have proven that to be true. Not surprisingly, God already knew that, and His Word addresses those issues (and others) so we can live long, productive lives!

Thursday, 25 October 2012

WHY IS GOD SO MUCH AGAINST SEX BEFORE MARRIAGE?

by: Serge Roux-Levrat

It is undeniable that a multitude of scriptures condemn sexual immorality and impurity. One of them is 1 Corinthians 6:18: "Flee from sexual immorality. All other sins a man commits are outside his body, but he who sins sexually sins against his own body." Other verses are: 1 Corinthians 6:9,13; 10:8; Galatians 5:19-21; Ephesians 5:3; Colossians 3:5 and 1 Thessalonians 4:3. What we see in these scriptures is that God considers sex outside of marriage sexual immorality and that He has reserved sex for heterosexual couples; and not just for procreation purposes, but also for pleasure.

Wednesday, 9 May 2012

5 Secrets to Aging Well


How to be happier and healthier for the rest of your life


By , Caring.com senior editor

Portrait Of Senior Couple In Park
We'd all like to make it to 100 -- but let's face it, some people age a lot more gracefully than others. What's the difference between someone who looks and feels vibrant in midlife and beyond -- and someone who's sick, sad, and already old?
Scientists are turning up some surprising key factors: approaches to attitude and lifestyle that not only add years to your life but add a better quality of life to your years.
"Studies on successful aging have shown that only one third of what predicts how well we age is controlled by genetics. About two thirds is based on our personal lifestyle choices -- and is therefore under our control," says psychiatrist Gary Small, director of the UCLA Center on Agingand author of The Longevity Bible (Hyperion).
Here are five longevity factors you can do something about.

Why Do Some People Live 100 Years Or More

Do you ever feel like you know just enough about Live 100 Or More Years to be dangerous? Let's see if we can fill in some of the gaps with the latest info from Live 100 Or More Years experts.

Think about what you've read so far. Does it reinforce what you already know about Live 100 Or More Years? Or was there something completely new? What about the remaining paragraphs?

Why Do Some People Live 100 Or More Years?
By Sharon Moore

There are lots of studies going on around the world trying to answer this question. Centenarian studies so far have not revealed any particular "thing" these old timers have in common.

Some centenarians are sweet, some are cranky. Some drink and smoke, some don't. Some exercise regularly, some are proverbial couch potatoes. Some have high cholesterol, some low, and some in the middle.

Thursday, 12 April 2012

'Drop Dead Healthy': Is the Perfect Healthy Lifestyle Possible?

By JOHN BERMAN and MARY MARSH | Good Morning America

There are thousands of diet and exercise studies for how to achieve and maintain a healthy lifestyle: Don't eat that, drink more of this, run hard for this length of time then rest, but wait, maybe try a walk-run combo, or extreme yoga, or perhaps meditation. The tips constantly change when new studies are published.

For his most ambitious project, author A.J. Jacobs followed the latest medical advice about getting healthy -- all of it -- and found out what really works.

"I was in bad shape," Jacobs said. "I had a huge stomach. I looked like a snake that swallowed a goat. It was sort of the skinny fat, and you know, my diet was terrible. I ate sugar, salt, fat. Those were my three food groups, so I really wanted to -- I needed to do a big revamp."

Following the success of his book, "The Year of Living Biblically," in which he tried to follow every rule in the Bible for a year, Jacobs, 44, spent two years trying out every diet plan, every workout routine, every self-improvement trick and technique out there. He documented his journey in his new book, "Drop Dead Healthy: One Man's Quest for Bodily Perfection," which he wrote while walking on a treadmill, by the way -- a chapter every 12 miles or so.

"More and more research shows how horrible sitting is for you," he said. "It's really bad. It's like a Paula Deen bacon doughnut. It's just so ... if you are sitting for more than six hours a day, that'll increase your risk for heart disease by 60 percent."

Jacobs is now a walking encyclopedia of health insight, from applying sunscreen daily, to having certain plants nearby to filter the air -- even proper water bottle care.

"Holding a cold bottle is actually good for your workout," he said. "It keeps your core temperature lower, and you can increase your endurance."

It could get a bit annoying, his wife, Julie, admitted.

"There were certain things that he would like to look over my shoulder when I was eating -- white bread and say, 'enjoy your empty calories,'" she said. "I'm having my everything bagel, please let me be."

So what did work? Over the course of two years, Jacobs developed definite opinions about how to maintain a healthier lifestyle. He said people need to exercise more, sit less, meditate, pet dogs -- because studies have found it lowers blood pressure -- and cook their own meals instead of eating prepared food.

Jacobs now has a healthier diet, mostly vegetables, fish and eggs. The dietary revelation came not with what he eats, but how he eats it.

"I chew as many times as possible, because you'll eat less and we eat way too much as a nation," Jacobs said. "There's actually a very passionate movement on the Internet called 'Chewdaism,' and they believe you should be chewing as many as 50 times a bite."

And then there were those health regimens that Jacobs said didn't work for him, such as colonics and juice fasts.

"I was not a fan of either one, and luckily the science is not there," he said. "There's really very little science that colonics are good for you. You don't really need them. The body cleans out by itself."

But the calorie restriction diet is what Jacobs called "one of the worst experiences of my project."

"This is the group that believes that if you eat very, very little, like if you are on the verge of starvation, then you're going to live 140 years," Jacobs said. "The obvious joke is why would you want to live 140 years if you're only eating, you know, five flax seeds a day."

His favorite workout: boulder tossing, log carrying and sprinting, part of the so-called "caveman workout."

"The caveman didn't do a lot of leisurely jogging," he said. "They did a lot of sprinting, running away from tigers."

At the end of two years, Jacobs said he managed to lose 17 pounds. His body fat dropped from 17 to 7 percent and he said he is now bursting with energy and feels great. He added that he has backed off doing some of the dozens and dozens of daily healthy rituals -- for example, he no longer does the colonics or juice diets anymore, and he doesn't do the caveman workout regularly -- because, Jacobs said, there just aren't enough hours in the day to be that healthy.

"I'm a bit of an 'obsessional' person, so I guess I might go too far," Jacobs said. "[But] being too obsessed with health is not very healthy."

Jacobs also said that the most detrimental part of the pursuit of being healthy is that he had to give up seeing his friends and his family because there wasn't enough time in the day for both.

"I had very little time to see my friends because I was being too healthy, and that turned out to be unhealthy ... Social interactions are such a crucial part of our health you know they really contribute to your longevity," he said.

A.J. Jacobs shares some of his tips for being healthy. Here's what he says:

Chew! There's a movement I discovered on the Internet called 'chewdaism' where people believe you should chew each mouthful of food 50 to 70 times. This is a bit much if you have a life. Twenty or thirty times works pretty well. And basically it slows you down to give those satiety signals enough time to reach your brain so that you realize you're full before you've overeaten. It really helped me eat less.

Self-tracking -- such as using a pedometer or keeping a food diary -- makes all the difference. Just something as simple as a pedometer can make you walk one mile more per day on average, because it becomes a game. Even just writing down what you eat changes your behavior.

Don't be sedentary. Sitting is so bad for you. I like walking better, which surprises me. I have more energy. So I run errands, literally. I run to the store for toothpaste and run home. I squat down to talk to my kids, which means I do 50 to 70 squats a day.

Stress truly affects your help. I thought diet and exercise would solve everything. But keeping stress down is important. You do that by making time for friends and family, making sure to laugh. And you know what is a big stress-inducer? Noise. That's why I got some noise-cancelling headphones (which were a stress-inducing three $300.)

Respect your future self. An app online aged a picture of me, showing me what I'd look like at 70. I keep the picture on a desk and look at it to remind myself to make things better for me in the future.

http://gma.yahoo.com/drop-dead-healthy-perfect-healthy-lifestyle-possible-224109928--abc-news-health.html

Tuesday, 10 April 2012

What Are the Keys to God's Blessing?

I believe that the key to God’s blessings starts with obedience to His Word. We see this theme borne out through the Scriptures time after time where the Lord promises to bless those who will obey what He says.
Psalms 1:1-3 Blessed is the man that walketh not in the counsel of the ungodly, nor standeth in the way of sinners, nor sitteth in the seat of the scornful. But his delight is in the law of the LORD; and in his law doth he meditate day and night. And he shall be like a tree planted by the rivers of water, that bringeth forth his fruit in his season; his leaf also shall not wither; and whatsoever he doeth shall prosper.
Proverbs 3:1-4 My son, forget not my law; but let thine heart keep my commandments: For length of days, and long life, and peace, shall they add to thee. Let not mercy and truth forsake thee: bind them about thy neck; write them upon the table of thine heart: So shalt thou find favour and good understanding in the sight of God and man.
Jeremiah 7:23 But this thing commanded I them, saying, Obey my voice, and I will be your God, and ye shall be my people: and walk ye in all the ways that I have commanded you, that it may be well unto you. 
Joshua 1:8 This book of the law shall not depart out of thy mouth; but thou shalt meditate therein day and night, that thou mayest observe to do according to all that is written therein: for then thou shalt make thy way prosperous, and then thou shalt have good success. 
James 1:22-25 But be ye doers of the word, and not hearers only, deceiving your own selves. For if any be a hearer of the word, and not a doer, he is like unto a man beholding his natural face in a glass: For he beholdeth himself, and goeth his way, and straightway forgetteth what manner of man he was. But whoso looketh into the perfect law of liberty, and continueth therein, he being not a forgetful hearer, but a doer of the work, this man shall be blessed in his deed.
Jeff Newman

gotquestions  http://www.learnthebible.org/what-are-the-keys-to-gods-blessing.html

Monday, 2 April 2012

9 Spices for Health, Energy and Longevity!

By Dr. Maoshing Ni

The colder weather is beckoning us back to our kitchens. Break out the spices to bring warmth, robust flavor, and a bounty of health benefits, including higher energy, increased immunity, and other life-enhancing surprises.

Considered to be dried seeds, fruit, roots or bark, spices have been valued for centuries by ancient cultures for their culinary and medicinal properties. For instance, a traditional Indian beauty trick was to spread turmeric paste on the skin to beautify it and prevent pimples. And Chinese doctors have used ginger since ancient times to cure aches and pains.

Here are some spices that you can start cooking with right away to elevate your longevity and health!




1. Garlic wards off heart disease

In addition to warding off Count Dracula, garlic, the spicy favorite in Italian fare, has been shown to improve cholesterol and lower blood pressure. According to the National Health and Medical Research Council, consuming half to one clove of garlic daily may reduce cholesterol by nearly ten percent. Your breath might suffer, but your heart will thank you. As an antibacterial, garlic is often used to treat minor infections.



2. Spotlight on cinnamon

Another ancient spice to recently come under scientific investigation is cinnamon. In the United States, cinnamon is usually thought of as the delicious spice in apple pie filling, but in other parts of the world, especially India and Asia, cinnamon has been used as a healing herb for centuries. Research is finally catching up to the wisdom of the East; many clinical studies have linked cinnamon consumption to lowered blood sugar. Both in vitro and human studies show improvement in insulin sensitivity with cinnamon polyphenols, as well as improvement in total and LDL cholesterol. Cinnamon is also thought to detoxify the system and stimulate brain function. Its antiseptic properties give it the ability to fight bladder infection, and if taken in the first 48 hours, a cup of strong cinnamon tea might just nip a bladder infection in the bud. Keep in mind that mixed study results make it difficult to prove these benefits on paper -- but it doesn't hurt to sprinkle a teaspoon into your next bowl of oatmeal.


3. Curry for joint health

Are your aching joints not jumping for joy in these autumn days? Try sprinkling some curry on your veggie omelet. Curry, a staple spice combo in Southeast Asian cuisine, contains turmeric, the yellow spice that gives curry its distinctive color. The active component in turmeric is called curcumin. If you are a fan of curry, you will be happy to know that this substance is associated with anti-inflammatory, antioxidant, anti-tumor, and anti-amyloid properties; amyloids are plaque-like proteins that build up in brain tissue, and are responsible for diseases like Alzheimer's and rheumatoid arthritis. In one randomized control study 107 patients with knee osteoarthritis received either 800 mg per day ibuprofen or 2 grams per day Curcuma domestica extract. Both groups showed improvement in pain on level walking and climbing stairs.

4. Star Anise aids digestion

As the name suggests, star anise is indeed star-shaped. Though it is not actually related to anise, star anise shares a similar licorice flavor, due to its content of anethole. Used to bring out flavor in slow-cooked meat dishes and long-simmered soups, this spice frequently makes an appearance in Indian cuisine and is an ingredient of the traditional five-spice powder of Chinese cooking. Star anise has been used in a tea to remedy rheumatism, and the seeds are sometimes chewed after meals to aid digestion.

Special combinations of spices and herbs can bring you a powerful immune zoom; one that includes star anise in the mix is the 5 Elements of Health, which promotes a strong immune function and balances the energies of your whole body.

5. Cardamom improves energy

Found in curries, rice dishes, herbal teas, and breads, cardamom is the spice that gives chai tea its main flavor. In Asia, cardamom has long been valued medicinally for its ability to increase circulation and improve energy. Considered an aphrodisiac in the Middle East, cardamom may also improve digestion, asthma, bronchitis, halitosis, and even help improve a bad mood.

6. Clove curbs cramping

A delicious addition to cooked fruit, roasts, sweet vegetable dishes, and teas, clove has been used since ancient times in India to improve digestive function. You may chew on some to alleviate toothaches, sore throats, diarrhea, and stomach cramps.

7. Cumin boosts immunity

An excellent addition to meat curries, stews, vegetables, seafood, and sauces, cumin is thought to boost the immune system and also to improve liver function, reduce flatulence, and aid in digestion.

8. Fennel Seed soothes your intestines

Often used to spice up recipes with meat, beans, or legumes, fennel helps digestion in two ways: It stimulates the production of gastric juices and also soothes the nervous system, regulating the action of the muscles that line the intestine.

9. Ginger: Remedies aches and nausea

A perfect compliment to vegetables, marinades, and sweets, ginger is also delicious in tea. Ginger may help relieve nausea, arthritis, headaches, menstrual cramps, and muscle soreness.

A word of warning: always discuss with your physician before treating conditions with spices to avoid any adverse interactions; for example, because garlic and ginger possess natural blood-thinning properties, individuals about to undergo surgery and those taking blood thinners should take extra precaution.

To maintain peak flavor, use spices within six months -- but the spice police won’t come knocking at your door if you keep them longer. They like to hang out in a cool, dark place in your pantry to preserve their oils and prevent loss of pungent flavors.

You can find many more tips about life-lengthening foods in Secrets of Longevity: Hundreds of Ways to Live to Be 100, now available on Kindle.

I hope you can use spices to make the most of your meals and your health! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

Friday, 23 March 2012

Study: Too much red meat may shorten lifespan

By Anne Harding, Health.com
In addition, a diet rich in red meat is likely to come up short in other areas, says Robert Ostfeld, M.D.
In addition, a diet rich in red meat is likely to come up short in other areas, says Robert Ostfeld, M.D. 

STORY HIGHLIGHTS
  • A new study is the first to estimate the effect of red meat on a person's lifespan
  • Each additional daily serving was associated with a 20% higher risk of dying
  • Charring red meat at high temperatures can produce carcinogens on the surface 

  • (Health.com) -- Want to live longer? Trade some of the red meat in your diet for fish, nuts, whole grains, and other healthier protein sources, Harvard researchers say.

  • That's the conclusion of a new study, published this week in the Archives of Internal Medicine, that found that the risk of dying at an early age -- from heart disease, cancer, or any other cause—rises in step with red-meat consumption.

    Eating too much red meat, which is high in saturated fat and cholesterol, has long been seen as unhealthy, especially for the heart. The new study, however, is the first to estimate the effect of swapping out red meat on a person's lifespan.

Using data from two long-running studies of health professionals, researchers tracked the diets of more than 121,000 middle-aged men and women for up to 28 years. Roughly 20% of the participants died during that period. 

On average, each additional serving of red meat the participants ate per day was associated with a 13% higher risk of dying during the study. Processed red meat products -- such as hot dogs, bacon, and salami -- appeared to be even more dangerous: Each additional daily serving was associated with a 20% higher risk of dying.

Based on these findings, the researchers estimate that substituting one daily serving of red meat with fish, poultry, nuts, legumes, whole grains, or low-fat dairy products would reduce the risk of dying in this stage of life by 7% to 19%. If everyone in the study had slashed their average red-meat intake to less than half a serving per day, the researchers say, 9% of deaths among men and 8% of deaths among women could have been prevented.



"Our message is to try to reduce the red meat consumption to less than two to three servings per week," says lead author An Pan, Ph.D., a research fellow at the Harvard School of Public Health, in Boston.

"We don't want everyone to be a vegetarian," Pan says, though he adds that avoiding processed red meat altogether may be a good idea. "It's better to go with unprocessed products and plant-based foods."

Dean Ornish, M.D., the founder and president of the Preventive Medicine Research Institute, in Sausalito, California, says a plant-based diet provides a "double benefit" in that it reduces a person's exposure to the harmful substances in meat while also providing valuable nutrients.

"There are literally hundreds of thousands of protective substances that you find in fruits and vegetables and whole grains and legumes and soy products that prevent disease," says Ornish, who wrote an editorial accompanying the study.


Why is red meat, and especially processed red meat, potentially harmful? In addition to the high saturated fat content, which can contribute to heart disease, charring red meat at high temperatures can produce carcinogens on the surface, Pan says. And processed meats contain certain additives that in high quantities are believed to promote cancer as well.

In addition, a diet rich in red meat is likely to come up short in other areas, says Robert Ostfeld, M.D., a cardiologist and associate professor of clinical medicine at Montefiore Medical Center, in the Bronx, N.Y.

"If you eat more red meat, on average, you may be eating fewer fruits and vegetables, so you're getting the bad things from the red meat and you're not getting the good things from the fruits and vegetables," says Ostfeld, who did not participate in the study. "My preference is for people to have as little red meat as they can, and I think it's ideal to avoid red meat."

Staffan Lindeberg, M.D., an associate professor of medicine at the University of Lund, in Sweden, says singling out red meat may be counterproductive. A bigger threat to health is the sugar- and starch-heavy Western diet as a whole, says Lund, who studies heart disease and diabetes and advocates a version of the so-called Paleolithic diet, which emphasizes lean meats, fruits, and vegetables.

"We need to focus more on common foods, like grains, dairy foods, refined fats, and refined sugar," Lindeberg says.

Studies like Pan's are inherently iffy due to red meat's unhealthy reputation, which makes red-meat consumption difficult to tease apart from a person's overall lifestyle, Lindeberg says. "Red meat has been perceived as a villain for many years, and people who avoid red meat take all sorts of precautionary measures for their future health," he says. "It is not possible to statistically adjust for all of these measures."

Sure enough, Pan and his colleagues found that the men and women in the study who ate the most red meat also tended to be heavier, less physically active, and more likely to smoke and drink alcohol than their peers. However, the researchers did take those and other factors into account in their analysis.

Dangers of eating red meat

Is eating red meat bad for health?







Wednesday, 14 March 2012

6 Reasons Why You Should Never Retire


By Philip Moeller | U.S.News & World Report LP

Threats to retirement security are everywhere. The list is topped by the recession-fueled impact on retirement confidence: People haven't set aside nearly enough money to fund their retirements. Next on the list is the regular drumbeat from critics that the Social Security system is running out of money and won't be able to honor its current promises to people nearing retirement. Perhaps the third stake in the heart of retirement is that people are living longer and longer, raising legitimate fears they will outlive their money.
All well and good, perhaps. But these concerns have obscured the compelling arguments against ever retiring, except for physical reasons. The short list of reasons never to retire include:
1. There is no physical reason to retire.
2. Continued work can support healthy aging, including better physical and mental health.
3. Well-being and happiness are boosted when people are engaged in challenging and meaningful activities. Work is a major place to find such activities in our society.
4. Older people have rich experience and mentoring skills to help enrich the workplace experiences of younger colleagues.
5. Declining numbers of younger workers, courtesy of lower fertility rates, will raise the need to retain older employees in the workforce.
6. We need and like the money, and shorter retirements sharply cut the risk we will outlive our assets.
There are physically demanding jobs that wear people out by the time they hit their 60s. Other people have suffered disabling injuries and diseases, some related to work, and simply cannot hold demanding jobs any longer. We have safety nets for these folks, although they should be stronger, especially as support rises for raising the official retirement age to 68 or even 70.
For the rest of us, retirement is, quite frankly, often a default choice that we've been brainwashed into accepting. Saying that it's time to retire becomes less and less relevant with each passing year. Not only are we living longer, but the quality of our lives in older age can also improve. Physically taxing jobs are disappearing. Knowledge jobs can be done quite well by older people.
Continuing to work keeps people engaged and requires learning new skills. While the perfect antidote to the hazards of aging has not yet been identified, performing meaningful work is certainly a major part of the answer. For people who have "retired" in a technical sense, there has been a boom in encore careers and other volunteer experiences. Many of these people are working as hard and effectively as they ever have, and reaping big health and wellness benefits (although clearly not earning commensurately large paychecks).
The recession and painfully slow jobs recovery that has followed have occasioned some sniping at older workers. It is time for them to move on, we're told, and to open up slots for deserving younger job candidates. Similar "job stealing" charges have been levied at illegal immigrants. This is an understandable but short-sighted reaction. Labor shortages will be making headlines in a few years, and we'll need workers of all ages and origins.
The financial argument for staying at work has, of course, been front and center in the past few years. But labor-force participation rates for older people have been rising for 20 years, and financial motivations were important even before the recession. Beyond the money, there have been other benefits as well.
Older employees are ceasing to be oddities in the workplace. Recognition and sensitivity to multigenerational workforces have been growing. Older workers thus are more likely to be accepted by younger colleagues and managers.
Successful people have seldom selected retirement when they turn 65. Warren Buffett may be the poster child for lifetime employment, but he is hardly unique. Changing the "65 and out" mindset is helped by greater social acceptance of an extended working role for older people. This transition becomes even more powerful when the older person not only accepts a different future but embraces it.
Twitter: @PhilMoeller

Monday, 12 March 2012

After the Storm, the Little Nest Eggs That Couldn’t


By STEVEN GREENHOUSE | New York Times

A DECADE ago, Jonnie Worth had her eyes on retiring at age 62. Year after year, she funneled money into her 401(k), first when she worked as an event planner and later when she worked in the private banking department at JPMorgan Chase. But the financial crisis of 2008 swamped Ms. Worth. “Like everyone else, I watched my retirement savings plummet,” she said. “I lost a big percentage of my investments.”
Now 65, Ms. Worth is still working full time; her hopes of retiring at 62 sank along with the 2008 stock market. She does client liaison work for a financial planning firm in Fort Worth, and she still conscientiously puts aside money each month for retirement.
“Nobody else is going to do it for you,” she said. As for how much longer she plans to work, she said, “I would say at least five years, maybe longer.”
This wasn’t how it was supposed to be.
In many ways, things are looking up for America’s economy. After several years of roller-coaster-ish volatility, the Dow Jones industrial average has climbed to its highest level since the 2008 financial crisis. Economic growth, though not robust, has been gathering steam, and the unemployment rate has been inching downward, although fitfully.
While economic experts voice guarded optimism about the overall picture, many experts are highly pessimistic about the part of the tableau involving retirement — specifically how well (or not well) Americans are preparing for it.
The Center for Retirement Research at Boston College — the nation’s leading research group on this issue — estimates that 51 percent of households are at risk of not having enough to maintain their living standards after retirement.
A New York Times/CBS News poll in October found that 63 percent of Americans said they did not think they would have enough money to live comfortably when they reached retirement age. And a recent Gallup poll found that 66 percent of Americans said their top financial concern was not having enough money for retirement.
“There’s a crisis situation because near-retirees lost 25 percent of their assets in the financial crisis,” said Teresa Ghilarducci, a retirement expert at the New School. “It looks like most middle-class Americans will become poor or near-poor retirees.”
Whether one is 30, 40, 50 or 60, there are two routes to being adequately prepared: saving enough in the years before retirement (which means many people should be saving considerably more than they are) or pushing back the year of retirement.
“We encourage people to work an extra year or two before retiring because every year you work is in essence a twofer,” said David Certner, the legislative policy director for AARP. “It means one more year in building up your pension or 401(k) and one less year withdrawing money to live on in retirement.”
Hurt by the downturn and worried that they have saved too little for retirement, many older Americans are working longer — 18 percent of Americans 65 and over are in the labor force, up from 13 percent a decade ago, translating into an increase of three million workers in that age group.
As for saving money, if someone begins saving $10,000 a year for retirement at age 35, that can easily turn into an impressive nest egg of more than $500,000 by age 65, thanks to compounded investment returns. But if one does not begin saving until age 50 and then sets aside $5,000 a year, that could mean a nest egg of less than $100,000, far less than many experts say is needed. According to the Federal Reserve’s most recent figures, the median family 55 to 64 had $98,000 in retirement accounts.
Worried about all the inadequate savings, George Papadopoulos, a financial planner in Novi, Mich., has a maxim. “I tell everybody I talk to — the earlier, the more, the better,” he said. “The earlier you can save and the more you can save and invest, the better the options you will have in life and in retirement.”
There is plenty of reason for all the retirement anxiety. Like Jonnie Worth, many Americans lost tens of thousands, even hundreds of thousands of dollars, when the markets and their 401(k)’s swooned in 2008 — all told, 401(k) plans lost $2.8 trillion in value. Thirty-six percent of American workers age 55 to 64 say they have less than $25,000 in retirement savings, according to a survey by the Employee Benefit Research Institute. (The number is 52 percent for workers age 45 to 54.) Rock-bottom interest rates have squeezed older Americans who rely on interest from their bond or retirement accounts, and many companies, viewing them as too costly, have eliminated or frozen the traditional pensions that guarantee retirees a solid monthly stipend. Today only 17 percent of workers have such defined-benefit pensions, while 39 percent have 401(k)’s; some in those two groups have both, but an unfortunate 53 percent of all workers have neither.
Housing prices have not recovered from their tumble, making it harder to take sizable sums out of one’s home to help finance retirement — either by selling one’s house or through a reverse mortgage. On top of all this, Washington is awash with talk about scaling back Social Security benefits, even though about a third of America’s retirees receive at least 90 percent of their income from Social Security. “Half the population looks in pretty good shape, and the other half, I don’t know how they’re going to make it financially if they retire at 66 or 67,” said Jack VanDerhei, research director for the Employee Benefit Research Institute.
Alicia H. Munnell, director of the Boston College research center on retirement, said there was a simple reason so many Americans were unprepared.
“We as a nation have institutionalized too low a savings rate,” she said. “Retirement is really expensive. We need to budget a higher percent of our income to it than we are.”
Many Americans, she noted, retire at 65 naïvely thinking they can live comfortably just on Social Security and the $100,000 or so they have in a 401(k). If these people follow the advice of financial planners, she said, they will draw 4 percent each year from their 401(k)’s, translating to $4,000 a year. When that is added to the average amount retirees receive in Social Security — $14,700 a year — it translates to $18,700 a year or just over $1,550 a month (or around $33,000 for a couple when both receive benefits).
“That’s not a lot,” Ms. Munnell said. She warned that many Americans could slide into poverty in retirement because their nest eggs were so small.
One piece of upbeat news is that Americans are generally living longer. For couples retiring this year, there is a 50 percent chance that one spouse will live to 92. But there’s a downside to this increased longevity: many retirees are depleting their nest eggs by age 80 or 85, and they then have to rely on Social Security and the generosity of their children, many of whom are already squeezed financially.
“I have tons of clients in their 90s who never thought they would live this long,” said Diahann W. Lassus, a financial planner in New Providence, N.J.
Bemoaning the small size of many people’s nest eggs, Mr. VanDerhei said workers with traditional pensions were generally in far better shape than those with 401(k)’s, because pensioners receive a defined monthly benefit for life. In even worse shape, he said, are the majority of workers who have neither a pension nor a 401(k) plan at work.
Many Americans with 401(k)’s do not save enough, many empty their accounts for living expenses when they lose their jobs, and many, Mr. VanDerhei said, skew their accounts too much toward equities, often in their own companies’ stock — bitter medicine when the stock market plunged. And some workers drain their 401(k) accounts to help pay for college for their children; indeed, the soaring cost of college prevents many parents from even saving for retirement.
A big question is, how much should one save? Traditionally, many financial planners put forward a rule of thumb that one’s postretirement income — through Social Security, savings and pensions — should be 65 to 85 percent of one’s preretirement income. Postretirement income can be lower, the logic goes, because one will no longer be making contributions to Social Security, commuting or buying as many suits.
But many financial planners steer people away from relying on a theoretical retirement replacement rate. Instead, they recommend using a retirement calculator to estimate how much they will need to save each year to reach their goal. (AARP has a highly recommended calculator:www.aarp.org/retirementcalculator.)
Some calculators ask people to insert the annual return they hope to achieve, but planners warn against seeking ambitious returns because they can involve a lot of risk. It is vital to assess one’s risk tolerance, said Tom Orecchio, a financial planner in Westwood, N.J. “Everyone thought their risk tolerance was one thing until they lived through the financial crisis, and then they realized their risk tolerance was very different,” he said. Some still expect investment returns of 8 percent a year, but, Mr. Orecchio said, 4 to 5 percent is a far more realistic goal.
Fred Sanford, 59, moved to Orlando, Fla., from Illinois in 2004 to take a job as a financial adviser with Merrill Lynch, helping to attract clients and invest their money. He steadily put aside money for retirement, he said, investing it conservatively, but nonetheless “lost a chunk” in the stock market after Lehman Brothers collapsed in 2008. Not only that, Merrill laid him off 18 months ago. “I guess I hadn’t saved enough for retirement, nor do I think anybody else has,” he said. “What is enough?”
He has tried to climb back into financial services, but to no avail. To help make ends meet, Mr. Sanford and his wife have begun letting out a room in their house. In addition, helped by his Web site fredsanfordmusic.com, he plays piano several nights each week — “boomer tunes, Billy Joel and Stevie Wonder,” he said — at wine bars and country clubs. Retirement is nowhere in sight, he acknowledged, adding, “60, 65 is the new 40, 45.”
Fortunately, his wife still has her job as a school paraprofessional who works with autistic children in Orlando, where thousands of homes have been foreclosed upon and many families with children are homeless.
“You have to be grateful in life for what you have because no matter how bad you have it, there are those worse off than you,” Mr. Sanford said.
Mr. Orecchio recommended that everyone sit down to do retirement planning as well as a cash-flow analysis to determine how much is coming in and spent each month. Without that, he said, it is hard to figure out how much one can afford to save for retirement.
He said not just households with incomes of $1 million a year need financial planners but also those with incomes of $50,000, $70,000 or $100,000 a year. They can often find such planners through the National Association of Personal Financial Advisers, a fee-only group. Financial planners like him often say that Americans do not begin to understand how much they should be setting aside. If a couple hopes to live on $60,000 a year in retirement, they might receive $30,000 in Social Security benefits and then draw down $30,000 a year from their savings and investments. Assuming the recommended drawdown of 4 percent a year, a nest egg of $750,000 might be needed.
Financial experts generally urge workers to try their hardest to invest the maximum amount allowed into their 401(k) each year — $17,000 for 2012 under current law, with a catch-up provision allowing people 50 and over to contribute an additional $5,500. “I tell my clients that is nonnegotiable; they’ve just got to do it,” Mr. Papadopoulos said.
Of course, that is far more than many workers can afford to set aside, but putting $17,000 instead of $5,000 into one’s 401(k) means no income taxes on an extra $12,000. (In case you are wondering, some tax experts have noted that the 401(k) tax breaks go disproportionately to the affluent.)
Mr. Papadopoulos said, “I tell my clients to practice these basic things: diversify, keep costs low, be mindful of Uncle Sam and focus on the things you can control.”
One thing many Americans can control is when they will start receiving Social Security benefits. Many advisers recommend delaying that move until you really need the money. For Americans born from 1943 to 1954, the retirement age for full Social Security benefits is 66. That age rises in steps to 67 for those born in 1960 or later.
If one qualifies, say, for $1,500 a month in Social Security benefits at 66, and begins taking early benefits at 62, under current rules, those benefits will be 25 percent lower, or $1,125 a month. But if one takes a chance on longevity and decides not to draw benefits until age 70, then one would receive 32 percent more than normal benefits or, in this case, $1,980 a month. “It’s an inexpensive way of taking a better annuity,” said Mr. Certner of the AARP.
Among financial planners, there is considerable debate about whether to buy annuities. Ms. Lassus said she did not recommend annuities, saying, “We look at Social Security as an annuity.”
Mr. Orecchio disagreed, occasionally recommending annuities “as a steadying factor for inco me in retirement.” Mr. Papadopoulos, however, cautioned against buying variable annuities that rise with inflation, calling them too expensive. “Fixed annuities will serve the purpose,” he said. An annuity starting at age 70 and paying a lifetime monthly income of $2,000, or $24,000 a year, can cost about $300,000 for a man and $330,000 for a woman (the actuarial tables say she’ll live longer). There is a similar debate about long-term care insurance. Mr. Certner said many people did not plan ever to enter a nursing home, which can be very expensive. So he recommended that people consider long-term care insurance, lest nursing homes wipe out all their savings.
Ms. Munnell is less enthusiastic about long-term care insurance. Not only can it be very expensive (typically, $2,800 annually if purchased at age 55, for a plan offering $150 a day for four years) but insurers sometimes increase the premiums 20 percent or more in a year, forcing some to drop their insurance after they have paid tens of thousands of dollars for it over decades.
She said she worried that nursing home costs and the failure of many older Americans to save nearly enough for retirement would saddle many of their children with major burdens: providing financial support and care for their parents.
“Older people are reluctant to turn to their children, but their children are going to feel compelled to help,” Ms. Munnell said. “You can’t have a vulnerable elderly population in isolation. It’s going to affect everybody.”