Your 60s and 70s

In your 60s and 70s you may be thinking about retiring or taking more of a back seat, but your health doesn’t have to do the same. There are many different lifestyle tweaks that you can try to help make a positive difference to your overall health and mental wellbeing.

We take a look at nutrition and what you should ideally be eating to get the right vitamins and nutrients into your diet, as well as fitness and what type of exercises to undertake and how often.

How to eat well over 60

Your metabolism slows down as you age, approximately from the age of 60,¹ so you may feel like you don’t want or need to eat as much as you used to. But that doesn’t mean you should skip meals.

Your body still needs regular supplies of energy to stay healthy, so having smaller portions rather than large main meals can help. The key to eating well over 60 is making sure you get all the right nutrients and vitamins you need in your diet, even if the amount you now eat is less than before.

We all need a varied and balanced diet, so try to make sure your meals contain the following foods and vitamins:

Fruit and vegetables – generally low in fat and high in fibre, many studies have shown that people who consume diets high in fruit and vegetables have a lower risk of heart disease, stroke, diabetes and some forms of cancer.²

>Read our tips on how to get your 5 fruit and veg a day

Iron – an important mineral that helps make the red blood cells that carry oxygen around the boy. Iron-rich foods include:

• pulses,
• eggs,
• fish,
• red meat,
• nuts and seeds,
• leafy green vegetables,
• and wholegrains.

Age UK state: Older patients should not routinely supplement with iron unless they have a known reason for any iron deficiency, for instance if they have just had an operation or suffered blood loss or are vegan.³

Calcium – you slowly begin to lose bone density after 40,⁴ so calcium is important to help bone strength.

For men aged over 50, the daily calcium recommendation is 1,000 mg. For women over 50, who are entering or have gone through menopause, the recommendation increases to 1,200 mg per day. This is due to the drop in oestrogen levels which causes a loss in bone strength and therefore an increased risk of fractures.⁵

So, eating calcium-rich foods such as:

• milk,
• cheese,
• yoghurt,
• leafy green vegetables,
• nuts,
• and fish with edible bones

can help prevent bone loss and conditions such as osteoporosis.

Vitamin D – helps your body absorb calcium effectively. We get vitamin D through sunlight, however, during the winter months or for those who don’t spend much time outside, a vitamin D supplement of 10 micrograms is recommended.⁶

>Read more about vitamin D deficiency

Omega 3 fatty acid – this is a vital nutrient, helping to oil your joints as you get older. Find it in oily fish such as salmon and sardines and in eggs.

Fibre – your digestive system finds it harder to break things down as you age.⁷ Help it out by eating fibre-rich foods such as:

• oats and wholegrains,
• wholemeal or granary bread,
• wholewheat pasta,
• pulses like beans, lentils or chickpeas,
• and plenty of vegetables with meals.⁸

Get more tips and information on eating well in our diet and nutrition hub.

How can you improve your fitness as you age?

According to the NHS, many adults aged 65 and over spend, on average, 10 hours or more each day sitting or lying down, making them the most sedentary age group.⁹ But this is actually when we need it most to make up for the effects of slowing metabolism and declining muscle density.

Regular exercise can give you more energy and keep you healthier and fitter for longer. And it’s never too late to start.

Start with a plan

Your body requires a bit more careful maintenance at this stage, so start out lightly. Talk with your doctor or a qualified trainer about an exercise plan that won’t cause strains or injury.

Resistance and strength training

Working your muscles is important to preserve strength. Try:

• gentle weight training,
• stair-climbing,
• cycling,
• yoga,
• or digging in the garden.

You should aim for a minimum of two sessions of muscle strengthening exercises a week.

Flex and stretch

Remember to warm up before and stretch after any strenuous exercise to help avoid aches and pains.

Our article, steps to becoming active - your way can help get you started, or take a look at our exercise and fitness hub for some inspiration to help get you moving more and keep you motivated along the way.

Make the most of your brain power

Some people view getting older with some negativity, that it isn’t always fun stage of life. But studies have shown that positive thoughts and emotions can have a powerful effect on your health and wellbeing as you age and have even been shown to increase your life span.¹⁰

Here are some ideas for keeping a positive outlook:

Exercise your mind and your body – physical exercise has been shown to encourage healthy brain cells and improve your brain power. ‘Mental aerobics’ such as Sudoku puzzles, crosswords or board games can also help to stimulate the brain and help reduce cognitive impairment.¹¹

Help others – with more free time, you could also consider volunteering. It’s a good way to make friends and gives you the added boost of doing good and being connected to your community.

Help stop loneliness

Loneliness and isolation can easily become negative factors in your life, potentially leading to social isolation and an increased risk of low mood; especially if you’ve stopped having regular social interactions through work or stopped a hobby due to health reasons.

>Read our top tips to help combat loneliness

But it doesn’t have to be like that. Now you have more time to enjoy life, use it. Keep in touch with friends and make new ones, doing the things you never had time for before. Taking up a different or new hobby or starting a class could be the thing that gives you a new lease of life.

What tests do I need to take?

Just because you’re getting older doesn’t mean you’re going to be ill but your risk of developing common health conditions does go up with age. So, it’s a good idea to get yourself checked out on a regular basis so early diagnosis can be made which can help with managing any symptoms.

These are some of the key tests and vaccinations to talk to your doctor about:

• Blood glucose test, for type 2 diabetes.
• Blood pressure test, to assess your risk of heart disease and stroke.
• Bone density test, for osteoporosis.
• Thyroid test, for hyperthyroidism.
• PSA test, for prostate cancer.
• Colonoscopy, for bowel cancer.
• Flu and pneumonia vaccines.
• Shingles vaccine.

You should also listen to your body and keep an eye out for signs of other health issues that increase with age, such as memory loss or trouble with balance. It’s normal to experience these but do see your doctor if you’re worried or the problem starts to interfere with your daily life.

Simple things like eating well, getting out for regular walks, doing the gardening or solving a crossword puzzle can help keep you in good physical and mental condition as you age.

Resources

1. Surprising findings about metabolism and age – Harvard Medical School
2. Nutrition for Older People – British Nutrition Foundation
3. Vitamins for older people – Iron – Age UK
4. Healthy Bones at Every Age – OrthoInfo
5. Older Than 50 Years of Age – OrthoInfo
6. Should I take a vitamin D supplement? – NHS
7. What Happens to the Digestive System as It Ages? – Aging Care
8. Tips to increase your fibre intake – NHS
9. A modern problem – NHS 
10. Embrace Aging With Positive Thinking – Mind Journal 
11. Simple ways to keep your mind sharp – Havard Health