Staying healthy over 60

As we age, keeping a healthy weight becomes increasingly important. However, after 60, the process of losing (and gaining) weight may differ from what it once was—and it can seem more challenging. But it’s achievable. So, how can you return to a healthy baseline weight? Here are a few key considerations if you’re aiming to lose weight after 60.

Weight loss is often seen as a straightforward equation: burn more calories than you consume. However, your body’s ability to burn calories changes, and so does the weight loss process as you age. Before making any changes to your daily routine and diet, consult with your doctor first. They can provide advice on nutrition, exercise, and other element specific to your needs.

Daily exercise is an essential element of maintaining a healthy weight and helps build muscle and prevent chronic conditions.  Metabolism is the process that converts food and drink into energy, enabling your body to function properly. As you age, your metabolism naturally slows down, primarily due to a decrease in muscle mass and an increase in body fat. Factors like a sedentary lifestyle or age-related bone density loss can further contribute to this slowdown.

When it comes to your diet, it’s wise to limit calories from sugars and fats, opting instead for healthy whole foods like leafy greens, fruits, lean proteins, beans, and legumes. A well-balanced diet for seniors should include a variety of foods that meet your nutritional needs, providing all the vitamins and nutrients your body requires to function optimally. If you’re considering specific nutrition programs, steer clear of fad diets that promise quick weight loss, as these often lead to temporary results.

Building muscle mass is equally important. As you age, changes in body composition can reduce muscle mass, making it harder for your body to burn calories and convert food into energy.

Staying hydrated is crucial, too. Proper hydration helps control hunger and flushes toxins from the body. While drinking water is the primary way to stay hydrated, incorporating water-rich foods like fruits and vegetables is also beneficial. Most seniors should aim for about 64 ounces of water daily, but it’s essential to consult with your doctor, especially if you have any pre-existing conditions or are on medications that might affect your water intake.

After turning 60, your body begins to metabolize food differently, requiring fewer calories than before. However, your nutritional needs remain the same, making a healthy, balanced diet more important than ever. Being mindful of snacking and high-calorie foods, and focusing on reducing them, is a great first step.

To build a nutritious diet, prioritize foods rich in fiber, potassium, calcium, and vitamins D and B12:

• Fiber aids in maintaining a healthy digestive tract, promoting regularity and a healthy gut. Seniors should aim for 20 to 30 grams (about one ounce) of fiber daily.

• Potassium helps regulate fluid balance, blood pressure, nerve function, and muscle health. It’s recommended to consume 2,600 to 3,600 milligrams of potassium each day.

• Calcium is crucial for maintaining bone density and supporting brain and heart function. Most seniors need about 1,200 milligrams of calcium per day.

• Vitamin D enhances calcium and magnesium absorption, which supports bone health, reduces inflammation, and boosts the immune system. Those over 70 should aim for at least 1,200 international units (IU) of vitamin D daily.

It is better to get these nutrients from food, but it is understandable that might not be possible.  Some people use supplements to meet their daily nutritional needs, Consult with your doctor before taking any supplement to ensure you’re choosing the right vitamins for your body’s needs and to avoid the risk of overconsumption.

Exercise is crucial for maintaining a healthy weight and offers additional benefits, such as building muscle, enhancing blood flow, and reducing the risk of chronic health issues. The Centers for Disease Control and Prevention recommends that adults over 65 aim for at least 150 minutes of moderate-intensity activity each week, such as brisk walking or light aerobics, along with muscle-strengthening activities on at least two days per week.

Incorporating balance-focused exercises is also important. Improving coordination and stability helps reduce the risk of falls and injuries during daily activities.