Now that humans are living longer lives, we need to pay more attention to sustaining ourselves healthily. Being in your 60s is not what it used to be. You may be retired or still working, but whatever your lifestyle, you want to really begin (if you already haven’t) incorporating good eating and exercise that can sustain you through the next few decades. You only get one body, so treat it well. It’s never too late to become healthier by adopting positive habits. Your vitality is in your hands!
Weight and What You Eat
It is true that as we age, we will probably not burn calories at the rate we did when we were younger and more physically active but a tried and true, common sense approach to eating will still allow you to maintain a healthy weight and lose extra pounds when needed.
Maintaining a healthy weight is a good idea at any age. As we mature, it can become more challenging for various reasons. But the standard advice for diet and weight loss are still relevant:
- Burn off more calories than you take in.
- Eat veggies, fruit, whole grains, fish, beans, low-fat diary and stick to lean poultry and meat.
- Limit empty calories such as sugars and foods with little or no nutritional value.
- Don’t focus on trendy or fad diets which usually only deliver temporary results.
Tips for Losing Weight
Once you are over the age of 60, there are some specific actions you should implement when you want to lose some weight:
- Stay strong with strength training to offset natural loss of muscle mass as you mature. You can opt for a weights program that suits you, including gym machines, hand-held weights, or even your own body weight for resistance training.
- Increase your lean protein intake to counteract the risk of muscle mass loss with foods like wild salmon, whole eggs and grass-fed beef.
- Stay hydrated by having about 64 ounces of water each day and consuming food high in water content – like tomatoes and cucumbers. Make sure you are hydrated by keeping track of your urine color, which should be pale yellow when you are sufficiently hydrated.
- Stoke your metabolism, which is naturally slowing down, with more frequent small meals and snacks. Going too long between meals can actually slow your metabolism down and be counter-productive.
Consider the DASH, TLC and Mediterranean diets as healthy lifestyle choices as you enter your 60s. Not only will good eating habits help you sustain a healthy weight, they can also keep diseases like diabetes and high blood pressure at bay. Seniors also need a bit more protein to lesson their risk of lower immune function and osteoporosis.
We serve senior citizens in the Miami area who have heart health concerns and more general medical conditions. Call our office to make an appointment with a staff member who understands your particular health needs: (305) 901-7606. Let’s make a plan together for your health!
Abella Health is a unique practice which provides primary care, with a specialization on cardiac and vein care. Dr. Manuel Abella is an Interventional Cardiologist and Vein Specialist who has been practicing in the Miami area for 23 years. We offer personalized medicine featuring physician and nurse practitioner accessibility 24 hours a day, seven days a week. If you suffer from varicose veins or spider veins, we can help. The professional staff provides the most comprehensive range of treatments and diagnostic testing in the area. Contact us to learn how we can meet your specific medical needs.