Turning 70 is considered an important transitional time in a person’s life. Health problems may become more frequent, changes in social relationships may occur with the departure of friends, family members or partners.
What changes when you’re 70?
There are two important changes after 70 years. “First of all, loss of senses, explains Aline Victor, nutritional strategy advisor. The taste that dulls, a loss of smell which is accentuated, an increasingly significant visual loss…, so many factors that will undermine the pleasure of eating“. Then, we find the pathologies linked to aging. “It is osteoarthritis (cartilage wear), sarcopenia (decrease in muscle mass and strength) and osteoporosis (decreased bone density). These 3 pathologies are often responsible for the loss of autonomy. The person loses mobility. She is afraid of falling and does not feel comfortable walking alone“. The main risk is isolation and therefore depression. Immune function may also be weakened, which can increase the risk of infections. In some people, cognitive functions can slow down with age, leading to disorders such as dementia and Alzheimer’s disease. Finally, changes in social relationships may occur with the departure of friends and family members or the loss of partners.
What are the exams to do after 70?
“We continue the same exams as at 50 and 60, continues Aline Victor. Ideally we add screening for malnutrition especially if signs of loss of appetite appear. These assessments can be carried out by a dietitian“. Mutual funds cover one consultation per year. After the age of 70, it is advisable to have regular medical examinations to monitor your health and detect illnesses at an early stage. Among the recommended health examinations, we can mention:
- Cancer screening exams : According to the recommendations of theAmerican Cancer Societywomen should be tested for breast cancer screening every two years and a screening test for colorectal cancer every ten years. Men should be screened for prostate cancer as recommended by their doctor.
- Of the regular eye and hearing tests.
- Of the blood pressure exams to detect high blood pressure.
- Of the regular blood tests to measure cholesterol, glucose and liver function, can help detect chronic diseases like diabetes, heart disease and liver problems.
- A bone density test is recommended for men over 70 to screen for osteoporosis.
- Of the regular dental exams can help prevent oral health problems such as cavities, gum disease and infections.
What sport to do after 70?
“Ask your municipality for information, there are certainly clubs that offer gentle gym activities, advises Aline Victor. If you’re athletic at heart then don’t hesitate to stay the course for as long as possible. Your joints may be telling you to slow down. In which case, water sports will be more suitable“. It’s important to stay active at any age, including after 70.”Physical activities can help maintain muscle strength and balance, reduce the risk of falls, and improve heart health and mental well-being.”, confirms Dr. Victoria Tchaikovsky, sports doctor. “However, it is important to choose physical activities that suit your fitness level and physical abilities. Ask your general practitioner for a complete check-up (cardio, gynecology, densitometry, etc.) and opt for a good physical preparation to avoid injury“. Electrostimulation can be a good solution for gaining muscle mass. “Remember that sport remains the best treatment against osteoporosis, hypertension and diabetes that occur with age.Among the sports recommended after 70 to help improve heart health, flexibility and muscle strength without putting stress on the joints: walking, swimming, yoga, gentle gymnastics or stationary cycling.
What food after 70?
Pay attention to the malnutrition ! “Indeed, one of the main risks after the age of 70 is malnutrition, observes Aline Victor. It is a silent disease due to a decrease in food consumption and an increase in expenses (often linked to an illness). Joint pain that causes travel becomes difficult, loss of appetite which is a vector of weight loss are all situations that can eventually lead to undernutrition. The only soup in the evening is not enough!“. In its diet, it is necessary:
► Consume enough protein (meat, fish, eggs, cheese…). “We recommend a source of animal or vegetable protein for lunch and dinner to prevent and fight against age-related sarcopenia“, recalls Sarah Marin-Maire, dietitian nutritionist.
► Eat nutrient-dense foods : “fruits, whole grains and legumes, nuts and seeds have their interest. They can help prevent chronic diseases and maintain good health“.
► Drink enough water : “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 diminishes with age but the needs remain important and should not be neglected to avoid dehydration: 1.5 liters of water per day is a minimum. We can also favor calcium-rich waters such as Hépar, Courmayeur or Salvetat to protect the bone capital.“.
► Avoid vitamin and mineral deficiencies : “Older people often have different nutrient needs than younger people“.
► Avoid processed foods that are often high in fat, salt and sugar. They can contribute to obesity, heart disease and diabetes. “It’s best to focus on whole, unprocessed foods.”
What advice to prevent diseases related to aging after 70?
Some age-related diseases can be prevented by adopting a healthy lifestyle. Here are some tips from our expert, Aline Victor:
► Stay active: “regular exercise can help maintain muscle strength and prevent cardiovascular disease, diabetes, obesity, osteoarthritis and osteoporosis. try walk every day“.
► Follow a healthy and balanced diet
► Avoid behaviors at risk such as smoking or drinking alcohol in excess.
► Maintain an active social life. Purpose: to help prevent depression and isolation, which can contribute to many health problems.
► Get regular health checks.
► Take action to prevent fallssuch as installing grab bars in the bathroom, removing slippery carpets and wearing shoes with non-slip soles.
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.