At 60, many people are healthy and active. And to maintain physical and mental health, it is advisable to favor a healthy diet, exercise regularly, stay socially engaged, and undergo medical examinations. Our experts tell you more.
What changes when you turn 60?
The milestone of 60 can be difficult for some people to pass. “The transition to retirement is indeed an important stage of life that can affect morale“, emphasizes Aline Victor, nutritional strategy advisor. It can also be an age when you can decrease your social interactions or lose loved ones. “In addition, after the age of 60, women’s organism continues to undergo physical and hormonal changes. Hormonal changes occur later in men, we speak of andropause. These changes can impact libido“. At 60, we can also see a decreased muscle strength, bone density, vision and hearing, skin and hair changes or decreased heart and lung function. “At this age, people, especially women, may complain of digestive disorders : bloating, heaviness, stomach aches… And if there is a predisposing ground (poor diet, lack of physical activity, …) complications can appear, such as diabetes, overweight or hypertension“.
What are the exams to do after 60?
“The preventive health examination is open to all and even more after 60 years, recalls Aline Victor. Indeed, with regard to the risk of the appearance of chronic diseases, we are doubling our vigilance on our state of health.“. Recommended health checks include:
- The health check : It is advisable to have a complete health check-up every 1 to 2 years to screen for chronic diseases such as high blood pressure, diabetes and cardiovascular disease.
- Cancer screening : “at the age of 60, it is advisable to carry out the examinations of breast cancer screening in women (mammography), a colorectal cancer screening (by colonoscopy or fecal occult blood test), and a prostate cancer screening (by PSA blood test) for men“.
- Bone density test : Women over 65 may consider a bone density test to screen for osteoporosis.
- Thyroid function tests : Women over 60 are more likely to develop thyroid disorders.
- Eye and hearing test : It is advisable to have your eyesight and hearing checked every 1-2 years to monitor age-related changes.
What sport to do after 60?
It’s important to stay active at any age, including 60. “In case of resumption of sport, it is recommended to go gently and at your own pace.recommends Aline Victor: try pilates, aquagym or even Nordic walking. You can then increase the pace and cadence. Take advantage of your free time to increase the duration of your activity (hiking) and for gardening or DIY. And don’t forget to play with your grandchildren, they are very good coaches! . “It’s important to consult your doctor before starting a new physical activity, especially if you have pre-existing health conditions, emphasizes Dr. Victoria Tchaikovsky, sports physician. He will suggest you to make a full balance sheet (cardiogynecology, densitometry…) and strengthen your muscles to avoid injuries. Electrostimulation can help gain muscle mass“. It is also recommended to start gradually and increase the intensity and duration of the activity over time. “After 60, you can do more cross-training: that is, doing cardio through non-impact sports like the elliptical.
What food after 60?
“The appearance of first chronic diseases arrive at age 65. The diet will therefore depend on our general state of health, assures Aline Victor. Where all our lives we have been asked to be vigilant about excesses. After the age of 65, we will have to take into account both the issues related to aging (digestive and oral disorders, etc.) and those related to associated diseases (diabetes, overweight, etc.). Here are some tips for healthy eating at 60:
► Prioritize a varied diet : “During lunch and dinner it will be important to ensure that consume all food groups, like at breakfast: a source of whole starches (pasta, bread, quinoa, legumes, spelled, bulgur, potatoes, sweet potatoes, etc.), a source of fibre, vitamins and minerals with vegetables (preferably organic and seasonal for all the qualities we know about them), a source of animal or vegetable protein to prevent and fight against age-related sarcopenia, a serving of vegetable oil and a dairy product or fruit for dessert“, details Sarah Marin-Maire, dietitian nutritionist.
► Consume calcium-rich foods : “THE leafy green vegetables are the richest in calcium: leeks, kale, spinach, arugula, watercress are good examples. legumes, to vary your sources of starches are also excellent sources of calcium: white beans, lupine seeds, mung beans, broad beans and chickpeas will be your best allies. THE oilseeds are also full of them: almonds, Brazil nuts, hazelnuts or sesame seeds“.
► Limit foods high in salt and sugar : Foods high in salt and sugar may increase the risk of chronic diseases, including cardiovascular disease. Limit the consumption of processed foods and choose fresh or home-prepared foods.
The feeling of thirst decreases with age but the needs remain important
► Don’t forget the snack. “It is essential. It can be simply composed of a fruit and a handful of oilseeds. That way, you’ll be comfortable waiting until dinner without cravings and reaping all the benefits of these foods. Furthermore, snacking contributes to regulating blood sugar, and aids digestion : implementation of a different food splitting: smaller meals, but more numerous“.
► Stay hydrated : “Good hydration is essential throughout its life, but we must be all the more attentive to it as we get older. The feeling of thirst decreases with age but the needs remain important and not to be overlooked: 1.5 liters of water throughout the day is a minimum. We can also favor waters rich in calcium such as Hépar, Courmayeur or Salvetat to protect the bone capital.
► Also consider the vitamin D essential for healthy bones and teeth. “She permits the use of calcium and phosphorus present in the blood for growth and maintenance of bone structure. It stimulates the intestinal absorption of calcium and limits its elimination through the urine. Present in the fatty fish, livers, egg yolk, cheese, butter and cocoa it will be essential whatever the age”.
What advice to prevent diseases after 60?
The diet should avoid the complications of diseases already present or those at risk. “After 60 yearsdigestive disorders are common and can be responsible for many evils, recognizes Aline Victor. We thus speak of the quality of the microbiota. For this, it is important to look for the cause. A digestive disorder is not necessarily linked to a food intolerance. It is useless to seek to remove certain foods (eg gluten or lactose) without having met a dietician”. It is especially important to improve the quality of its intestinal flora by adopting an appropriate diet, adequate hydration and physical activity. Another subject, the teeth. “When you have not taken sufficient care of your oral health, pain may appear, or even loosening of the teeth. Thus, an adaptation of your diet may be necessary. It is therefore important to see your dentist once or twice a year“. In addition, our expert advises to:
► Maintain a healthy diet : Choose foods that are nutrient dense and low in saturated fat, sugar and salt.
► Eat fruits and vegetables, whole grains, lean proteins and low-fat dairy products.
► stay active : “ Regular exercise can help prevent cardiovascular disease, diabetes, obesity, osteoarthritis and osteoporosis. Try to walk every day“.
► Avoid risky behavior such as smoking or drinking alcohol to excess.
► Maintain an active social life. Purpose: to help prevent depression and isolation, which can contribute to many health problems.
► control stress, which can contribute to many chronic diseases. You can choose to practice relaxation techniques, such as meditation, deep breathing, or doing activities that appeal to you.
► And carry out regular medical examinations. “Be sure to see your doctor regularly, get screened for cancer, diabetes, and high blood pressure, and follow the recommendations for vaccinations”.
Thanks to Sarah Marin-Maire, dietitian nutritionist and co-founder of Make Me Healthy, to Dr Victoria Tchaikovsky, sports doctor at Clinique Drouot (Paris 9th) and Compex expert, and to Aline Victor, nutritional strategy advisor and head of Nutrition project for Nutrisens.