As we age, our bodies become more vulnerable to the effects of poor lifestyle choices. After the age of 60, it is even more important to be mindful of the decisions we make that can have a negative impact on our health. Eating the wrong foods, not getting enough exercise, and not getting enough sleep can all take a toll on our bodies. In this article, we will explore some of the ways you may be unknowingly ruining your body after 60, according to experts. We will also provide some tips on how to make healthier food choices and lifestyle changes that can help you stay healthy and active.
Ways You’re Ruining Your Body After 60, Say Experts — Eat This Not That
Turning 60 is a milestone, but it can also be a time of worry for many. As we age, our bodies become more vulnerable to the effects of poor lifestyle choices. Here are some of the ways experts say you may be ruining your body after 60 — and what you should be eating instead.
1. Eating Too Much Processed Food
Processed foods are often high in sodium, sugar, and unhealthy fats, all of which can contribute to a range of health issues. Eating too much processed food can lead to high blood pressure, heart disease, and obesity. Instead, opt for fresh fruits and vegetables, lean proteins, and whole grains.
2. Not Getting Enough Exercise
Regular exercise is essential for maintaining a healthy body, especially as we age. Not getting enough exercise can lead to a weakened immune system, increased risk of injury, and decreased muscle mass. Aim for at least 30 minutes of moderate exercise five days a week.
3. Not Drinking Enough Water
Staying hydrated is key for overall health, and it’s especially important for seniors. Not drinking enough water can lead to dehydration, which can cause fatigue, confusion, and dizziness. Aim to drink at least eight glasses of water a day.
4. Not Getting Enough Sleep
Getting enough sleep is essential for maintaining a healthy body and mind. Not getting enough sleep can lead to a weakened immune system, increased risk of injury, and decreased muscle mass. Aim for at least seven to eight hours of sleep a night.
5. Not Eating Enough Fruits and Vegetables
Fruits and vegetables are packed with essential vitamins and minerals that are essential for maintaining a healthy body. Not eating enough fruits and vegetables can lead to deficiencies in essential nutrients, which can lead to a weakened immune system and increased risk of disease. Aim to eat at least five servings of fruits and vegetables a day.
Turning 60 is a milestone, but it can also be a time of worry for many. As we age, our bodies become more vulnerable to the effects of poor lifestyle choices. Eating too much processed food, not getting enough exercise, not drinking enough water, not getting enough sleep, and not eating enough fruits and vegetables are all ways experts say you may be ruining your body after 60. To stay healthy, aim to eat fresh fruits and vegetables, lean proteins, and whole grains, exercise regularly, drink plenty of water, get enough sleep, and eat at least five servings of fruits and vegetables a day.
Ideally, as retirement age approaches, we’re able to spend less time on work and family responsibilities and turn more focus to enjoying life. But a key part of that equation is maintaining a focus on our health. A few bad habits can turn vital, enjoyable golden years into a period of chronic illness and physical challenge. These are the ones to avoid—the ways you might be ruining your body after age 60, according to experts. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Getting enough quality sleep is essential to health at every age, but it may be especially protective as we grow older. That’s according to a study published recently in Nature Communications, which found that people over 50 who sleep less than six hours a night are 30% more likely to develop dementia in their later years. It’s during sleep that essential body systems—particularly the brain and immune system—undergo important maintenance. For optimum health, experts recommend getting seven to nine hours of sleep a night.
Drinking alcohol to excess can imperil your health whether you’re 21 or 81, but over-imbibing carries special risks with age. Alcohol affects older people differently, which can lead to dangerous drug interactions or injury from accidents or falls. To stay healthy, drink moderately: No more than one alcoholic beverage per day for women, and two for men.
Experts now consider social isolation to be an unhealthy epidemic, particularly among people over 60. Studies have found that being lonely can have negative health effects similar to smoking 15 cigarettes a day and may increase older adults’ risk of developing dementia by 50%. Doctors think that’s because socializing keeps the brain active and reduces stress, thereby lowering the risk of everything from Alzheimer’s to heart disease and cancer. Do everything you can to stay socially connected: Socialize regularly with friends and loved ones, join activity or support groups, or volunteer.
Maintaining good oral health with age isn’t just about vanity. Studies have found that in older people, poor dental hygiene may be correlated with conditions like cancer, heart disease, and dementia. For example, research recently published in JAMDA: The Journal of Post-Acute and Long-Term Care Medicine found that the more teeth a person had lost, the greater their risk of developing dementia or cognitive decline. (For every tooth lost, a person had a 1.1% greater risk of developing dementia and a 1.4% greater risk of experiencing cognitive decline.) The culprit, experts say, may be inflammation, which can start in the mouth and affect a wide range of body systems.
You probably knew this one was coming. Experts recommend that adults of any age get at least 150 minutes of moderate-intensity exercise per week. Unfortunately, only about 20% of us regularly do so. Regular exercise is especially important after age 60. Not only does it slash the risk of heart disease, cancer, obesity, dementia and other serious health conditions, studies have found that it can literally keep your body young. Key to that is resistance exercise (experts recommend two sessions a week), which builds bone density and muscle mass, two vital factors that age takes away from us. And to protect your life and the lives of others, don’t visit any of these 35 Places You’re Most Likely to Catch COVID.