Over 60? I’m a Doctor and Say Stop Doing These Things — Eat This Not That

Your body changes as years. Your muscles become weaker, you lose bone density, and your skin becomes thinner and less elastic. These changes can make you more susceptible to injury, illness, and disease. Your memory may also decline as you age. Your immune system also changes as you age.

But not everything is downhill!

That’s why it’s important to take care of yourself as you age. You can do this by continuing or starting certain activities and stopping others. These can slow down the aging process and, in some cases, even improve function.

People vary depending on the medical problems they face and their biological age. Biological age is different from chronological age and is a better predictor of health. So some of us need to check with our health care provider before some of these

Here are 7 things you should continue or start doing if you’re over 60, according to doctors. And 6 things you should stop doing.

For those over 60, regular exercise is vital. 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 follow a strenuous exercise regimen. A moderate activity that gets your heart rate up for 30 minutes most days of the week will make a big difference to

But for bigger gains, HIIT will increase your VO2 max. HIIT is high-intensity interval training, which means you alternate between periods of high-intensity exercise and low-intensity active recovery. VO2 max is maximal oxygen uptake and is a measure of a person’s aerobic fitness. You can stop the normal age-related decline with HIIT. Studies have found that HIIT improved 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 important, perhaps especially for women, as it can help reduce the risk of osteoporosis by increasing bone density. Some suggested exercises for bone health include walking, running, stair climbing, and weight lifting.

As we age, our sleep patterns change. We tend to have less deep sleep and may wake up more during the night. This is normal and nothing to worry about.

But if you don’t get enough sleep, it can be a problem. Lack of sleep can lead to daytime fatigue, higher stress levels, and difficulty concentrating. Lack of sleep can also contribute to chronic health problems, such as heart disease, high blood pressure, diabetes, and obesity. As we age, our sleep patterns change. We tend to have lighter, shorter dreams and wake up more during the night. This can be due to changes in our circadian rhythms (our internal body clock) or medical conditions such as arthritis or prostate problems.

To get a good night’s sleep, doctors recommend following these tips:

1. Go to bed and wake up at the same time every day.
2. Create a relaxing bedtime routine.
3. Keep your bedroom dark, quiet, and cool.
4. Limit caffeine and alcohol intake before bed

A healthy diet is important for those over 60, as 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 healthy eating include:

1. Eat a variety of fruits, vegetables, whole grains, and lean proteins.
2. Limit processed foods, saturated fats, and added sugars.
3. Drink a lot of water.
4. Avoid crash diets or fad diets.
5. Consult with a registered dietitian if you have specific dietary needs or goals.

As we age, our bodies may not absorb nutrients from food as well as they used to. But getting important nutrients is still key to healthy aging.

Supplements should be taken by those over 60 and these include:

1. A daily multivitamin
2. Vitamin D
3. Calcium
4. Omega-3 fatty acids
5. probiotics

You should talk to your doctor before starting any supplement regimen to make sure it’s appropriate for you and to avoid potential interactions with medications you’re taking.

Use it or lose it! Mental activity is just as important as physical activity when it comes to healthy aging.

Some ways to stay mentally active include:

1. Learning new things.
2. Do puzzles and riddles.
3. Play games that require strategy and planning.
4. Reading, writing and use of social networks.
5. Stay socially active with family and friends.

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Some things do not change with age. Practicing safe sex is one of them.

Safe sex after 60 means using condoms to reduce the risk of sexually transmitted infections (STIs) and unintended pregnancy.

As we age, we are at higher risk for chronic diseases such as heart disease, cancer, and stroke. That’s why it’s important to get regular health exams. These can help

Some screening tests that are recommended for people over 60 include:

1. blood pressure control
2. cholesterol control
3. Colorectal Cancer Screening
4. diabetes screening
5. Vision and hearing tests
6. Immunizations (such as influenza and pneumonia)
7. Mammograms and breast self-exams

Here are 6 things you should stop doing if you’re over 60, according to doctors.

Evident for any age group: smoking tobacco or anything else, vaping, etc. can cause serious lung problems. Emphysema, COPD, and cancer are just three debilitating consequences of smoking.

The J curve is a well-documented medical fact that shows the correlation between alcohol consumption and health. In other words, a small amount of alcohol can have health benefits, but too much will have negative consequences. The J curve suggests that moderate alcohol can have health benefits; however, those health benefits dissipate when alcohol consumption exceeds moderate levels. So while a glass of wine with dinner can help your heart, too much wine will not only negate those benefits, it 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 eat whole, unprocessed foods instead.

So avoid:

Sugar – this includes sucrose, fructose, honey, corn syrup, and any other added sweeteners

Processed grains – think white bread, white rice, crackers, etc. These have been stripped of their nutrient-rich bran and germ, leaving only the starchy endosperm.

Processed meats: they are high in sodium and other preservatives that can be harmful to the kidneys.

Saturated fats: found in animal products and some vegetable oils. Too much saturated fat can raise cholesterol levels and increase the risk of heart disease.

Trans Fats: Found in margarine, vegetable shortening, and some processed foods. They are created when liquid oils are converted into solid fats. Trans fats can raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels, increasing the risk of heart disease.

Being sedentary leads to all kinds of health problems, including obesity, heart disease, stroke, and diabetes. Those over 60 should aim to get at least 30 minutes of moderate-intensity physical activity most days of the week. Some examples of moderate-intensity activities include walking, swimming, and bicycling.

It’s easy to put off self-care. There is so much to do: raise children, work, be a spouse, face life’s challenges. So it’s easy to put off mental health care because of anxiety, depression, trauma, and stress. But our mental health is just as important as our physical health. If we don’t take care of our mental health, it can lead to physical health problems. So if you feel overwhelmed, anxious, or depressed, seek help. Now that you are in your 60s, you may have more time for this type of self-care.

It’s easy to put off oral health care due to the busyness of life. But those over 60 should be sure to visit the dentist at least once a year for a cleaning and checkup. Poor oral health can lead to gum disease, which is linked to heart disease, stroke, and other chronic illnesses.

For some, spirituality is linked to religion. But for others, it’s simply a connection to something bigger than ourselves. Whatever their beliefs, those over 60 should make time for spirituality in their lives. Spirituality has been linked to better physical health, mental health, and general well-being. To take care of your spiritual health, consider things like meditation, mindfulness, prayer, journaling, or time in nature.

So, in a nutshell, there is: 7 things to start and 7 things to stop once you’re over 60 to help you age healthily and, in some cases, even improve your health!