Turning 60 is a big milestone to celebrate. However, as we age health issues will arise and while we can't turn back the clock, we can prepare for our golden years by engaging in lifestyle activities that help keep us healthy. As we hit 60, common ailments will take place and Eat This, Not That! Health talked to experts who reveal what they are and what to do about it. Read below to find out causes of bad health after 60. Read on—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.
Low Bone Density
Jordan Trinagel, a licensed occupational therapist and online health coach says, "Despite popular belief, there are ways to reverse the inevitable notion that " your health declines after 60". Ideally you would focus on health promotion and disease prevention before you hit that golden number, but if you are over 60 it's not too late. The main cause of poor health after 60 is low bone density and decreased skeletal muscle mass, which can lead to osteopenia, sarcopenia and osteoporosis. As we age things slow down, and poor diet and lack of movement or activity just speeds up the decline. The best way to combat this is to perform load bearing exercises such as walking, taking the stairs and lifting heavy weights; yes, heavier than you would think or typically feel comfortable with."
Dr. Simoni Baid MD Internal Medicine, Pediatrics and NASM certified says, "Drinking too little water, can cause the skin to wrinkle faster, the body to feel more tired all the time, and slowly dehydrate the kidneys. In America we drink sugars and caffeine's both which negatively affect the kidney. This can be corrected at any age by drinking 2-4L of water a day."
"Constipation is a big problem the elderly deal with," Dr. Baid explains. "It comes from a combination of a lower fiber diet-often due to poor dentition, less movement, often due to inactivity and less wholesome meals. Best way to fix the problem is with a whole foods plant based diet. Try including smoothies, green juices and lentil beans in your diet on a daily basis."
Having a job where you sit for long periods of time can lead to health issues, Dr. Baid says.
"Desk jobs cause your joints to get stiff leading to Arthritis and muscle spasms and poor flexibility after 60. What you should do is create a lifestyle where you are stretching on a weekly basis–ideally three times a week. Try yoga, pilates, stretch zones and massages which all help support the muscles and joints keeping them warm and loose."
It's important to always maintain a healthy diet, especially as we get older. Trinagel explains,
"Diet plays the biggest role in your health, and vitamin D, calcium and protein deficiency are also the leading causes of bad health after 60. Eat an anti-inflammatory diet and focus on bone broth rather than milk to replenish those necessary minerals. Also, midday sunlight, multiple servings of dark green leafy vegetables daily, grass fed animal protein and fish oil are vital to include."
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Trinagel says, "Besides physical health, mental health is something that is often overlooked and especially as we age we tend to reflect on life, think about goals, dreams or regrets. Stress and depression can also significantly impact health which is why it's important to journal or focus on things that bring you joy. If there is something you've always wanted to do but never had the chance, now is the time!"
While it's not fun to think about, joint pain and various surgeries like hip or knee replacements are common after 60. To help aid the healing process, Trinagel reveals, "Biohacking tricks can also work at any age. Cold therapy has been known to improve lymphatic and immune systems, and decrease muscle inflammation. By alternating between hot and cold temperatures in the shower or outside, it can help improve blood flow to get rid of toxins and improve skin appearance to make you look and feel younger."
Food Tastes Differently
"After 60 taste buds tend to change which is why things you used to enjoy may not satisfy you like they did," Trinagel says. "This can lead to decreased appetite and malnutrition. Use this as an opportunity to benefit from the healing powers of herbal medicine by adding spices and herbs to every meal."
Dr. Jae Pak, M.D., of Jae Pak Medical says, "I think the biggest health care mistake people make as they age is to not keep their bodies active. Sometimes, retirement-age people fall into a more sedentary lifestyle. They may spend too much time watching television or doing other leisurely activities that don't require too much physical exertion. Stiff, aching joints are commonly associated with old age, but you have to remember that motion is lotion. As you move around, joints stay lubricated and can move around with more fluidity. The good news is that it doesn't take as much effort as you might think to reap the benefits of exercise. A good rule of thumb is to get 30 minutes of cardiovascular exercise three times per week. You don't even have to run or lift heavy weights. Fast-paced walking can do the trick, as long as you are getting your heart rate up. As this happens, your brain releases endorphins, which are extremely beneficial for mental wellness."
Robert Herbst a personal trainer, weight loss and wellness expert, and powerlifter adds, "The major cause of poor health after 60 is inactivity. A lack of activity leads to a loss of muscle mass which in turn leads to a slower metabolism. That can lead to increased body fat with related diseases such as heart disease, diabetes, and certain types of cancer. Another cause is treating yourself like you are old when it comes to physical activity. People in their 60s, 70s, and beyond are capable of strenuous activities such as heavy weight lifting and strenuous cardio. They should exercise frequently and push themselves. If in their 30s, 40s, 50s they were playing catch with their kids, jogging in the mornings, and doing errands and chores, they should understand that doing water aerobics once a week will not keep them in shape.
They should not give in to pre-existing injuries and conditions. People after 60 start developing arthritis and have wear and tear, exercise and activity will actually improve those conditions by lubricating the joints and strengthening surrounding muscles." 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.