over 60? I’m a doctor and tell me stop doing this – eat this not that
Your body changes with age. Your muscles weaken, you lose bone density, and your skin becomes thinner and less elastic. These changes can make you more vulnerable to injuries, illnesses, and diseases. As you age, your memory may also decrease. As you age, your immune system also changes.
But it’s not all downhill!
That’s why it is important to take care of yourself as you age. You can do this by continuing or starting some activities and stopping others. These can slow down the aging process and in some cases even improve your functioning.
It varies according to what medical issues people are dealing with and their biological age. Biological age is distinct from chronological age and is a better predictor of health. So some of us need to check with our healthcare provider before doing some of these
According to doctors, here are 7 things you should continue or start doing when you are over 60. And 6 things you should stop doing.
Regular exercise is important for anyone over 60. It can help improve your muscle strength and flexibility, reduce your risk of falls, maintain your independence, and improve your mental health.
You don’t have to join a gym or do strenuous exercise. Only moderate activity that gets your heart rate up for 30 minutes most days of the week will make a big difference.
But for big gains, HIIT will increase your VO2 max. HIIT is high-intensity interval training, which means you alternate between high-intensity exercise and low-intensity active recovery. VO2 max is the maximum oxygen uptake and is a measure of a person’s aerobic fitness. You can prevent general age-related decline with HIIT. Studies have shown that HIIT improves both aerobic capacity and muscle strength in older adults.
So, if you’re over 60, don’t be afraid to push yourself a little harder during your workouts. Just be sure to warm up properly first and listen to your body so you don’t overdo it.
Weight-bearing exercise is probably especially important for women because it can help reduce the risk of osteoporosis by increasing bone density. Some suggested exercises for bone health are walking, running, climbing stairs and lifting weights.
As we get older, our sleeping patterns change. We sleep less deeply and may wake up more at night. This is normal and nothing to worry about.
But if you’re not getting enough sleep, it can be a problem. Lack of sleep can lead to fatigue during the day, increased stress levels and difficulty concentrating. Poor sleep can also contribute to chronic health problems such as heart disease, high blood pressure, diabetes and obesity. As we get older, our sleeping patterns change. We usually get lighter, less sleepy and wake up more at night. This can be due to changes in our circadian rhythm (our internal body clock) or due to medical conditions like arthritis or prostate problems.
To get a good night’s sleep, doctors recommend following these tips:
- Go to bed and wake up at the same time each day.
- Create a relaxing bedtime routine.
- Keep your bedroom dark, quiet and cool.
- Limit caffeine and alcohol intake before bedtime
A healthy diet is important over age 60 because it can help reduce the risk of chronic diseases such as heart disease, stroke and diabetes. It can also help keep your mind sharp and your memory strong.
Some tips for eating healthy include:
- Eating a variety of fruits, vegetables, whole grains and lean proteins.
- Limiting processed foods, saturated fats and added sugars.
- Drink lots of water
- Avoiding crash diets or fad diets.
- If you have specific dietary needs or goals, consult a registered dietitian.
As we age, our bodies are no longer able to absorb nutrients from food as they once did. But getting vital nutrients is the key to healthy aging.
People over 60 should take dietary supplements and these include:
- a daily multivitamin
- vitamin D
- Omega-3 Fatty Acid
You should talk to your doctor before starting any supplement regimen to make sure it is suitable for you and to avoid possible interactions with medications you may be taking.
use it or lose it! When it comes to healthy aging, mental activity is just as important as physical activity.
Some ways to stay mentally active include:
- learning new things
- Doing puzzles and brainteasers.
- Playing games that require strategy and planning.
- Reading, writing and using social media.
- Being socially active with family and friends.
Some things don’t change with age. Having safe sex is one of them.
Safe sex over 60 means using condoms to reduce the risk of sexually transmitted infections (STIs) and unwanted pregnancies.
As we age, we become more prone to chronic diseases like heart disease, cancer and stroke. That’s why getting regular health checkups is important. they can help
Some screenings recommended for people over 60 include:
- blood pressure check
- cholesterol test
- colorectal cancer screening
- diabetes test
- vision and hearing test
- Vaccinations (such as influenza and pneumonia)
- Mammogram and breast self-exam
According to doctors, here are 6 things you should stop doing when you are over 60.
Self-evident for any age group: Smoking tobacco or anything else, vaping etc can cause serious lung problems. Emphysema, COPD and cancer are just three of the debilitating consequences of smoking.
The J curve is a well-documented medical fact that shows the relationship between alcohol consumption and health. In other words, small amounts of alcohol can have health benefits but very high amounts can have negative consequences. J Curve states that moderate alcohol consumption can have health benefits, however, when alcohol consumption exceeds moderate levels, those health boons cease. So while a glass of wine with dinner may help your heart, too much alcohol will not only cancel out those benefits but can also lead to cirrhosis, cancer and other chronic diseases.
Processed foods lead to weight gain, high blood pressure and other chronic health problems. Those over 60 should avoid processed foods as much as possible and instead eat whole, unprocessed foods.
Sugar – Contains sucrose, fructose, honey, corn syrup, and any other added sweetener
Processed grains – Think white bread, white rice, crackers, and more. These have been stripped of their nutrient-rich bran and germ, leaving only the starchy endosperm.
processed meats – these are high in sodium and other preservatives that can be hard on your kidneys
Saturated fats – found in animal products and some vegetable oils. Too much saturated fat can raise your cholesterol levels and increase your risk of heart disease.
Trans fats – found in margarine, shortening and some processed foods. They are formed when liquid oils turn into solid fats. Trans fats can raise your LDL (bad) cholesterol levels and lower your HDL (good) cholesterol levels, increasing your risk of heart disease.
Being sedentary leads to all kinds of health problems including obesity, heart disease, stroke and diabetes. People over 60 should aim for at least 30 minutes of moderate-intensity physical activity on most days of the week. Some examples of moderate-intensity activities include walking, swimming, and biking.
It’s easy to put off self-care. There’s so much to do: raise kids, get a job, be a life partner, face life’s challenges. That’s why it’s easy to turn down mental health care for anxiety, depression, trauma, and stress. But our mental health is just as important as our physical health. If we do not take care of our mental health, it can lead to physical health problems. So if you’re feeling overwhelmed, anxious or frustrated, reach out for help. Now that you’re over 60, you may have more time for this type of self-care.
It’s easy to stop oral health care because of the busyness of life. But people over the age of 60 should make sure to visit the dentist at least once a year for a cleaning and check-up. Poor oral health can lead to gum disease, which is linked to heart disease, stroke, and other chronic diseases.
For some, spirituality is tied to religion. But for others, it is simply an attachment to something greater than oneself. Whatever your belief, people over 60 should find time for spirituality in their lives. Spirituality has been linked to better physical health, mental health and overall well-being. Consider things like meditation, meditation, prayer, journaling, or time in nature to take care of your spiritual health.
So in short it is: 7 things to start and stop when you are over 60 to help you age in a healthier way and in some cases even improve your health!