Forget reaching for the pipe and slippers, your 60s are a time for revitalising your health and fitness…
Hitting your twilight years doesn’t mean all your cards have been dealt when it comes to health. In fact, the changes you make now can significantly improve your general wellbeing and, in some cases, reverse some of the damage done in your youth.
Don’t make the mistake of thinking that just because you’ve reached your seventh decade, it’s too late to make a difference. Retirement age means you can put your work life behind you and concentrate on yourself. Turning senior can reveal a smarter, sassier and stronger you.Read on to discover the ways to boost vitality in the body parts that aren’t so happy to age gracefully.
Have your heart in the right place
High cholesterol levels are a major cause of heart attacks and strokes. ‘Keep bad cholesterol low and good cholesterol high with a healthy diet high in wholegrains, fruit and vegetables and low in saturated fat,’ says Dr Robert Crumb of Heart UK (www.heartuk.org.uk).
If you’re a smoker, it’s time to ditch the tobacco, as cigarette smoke decreases good cholesterol and hardens the arteries. Every time that nicotine craving emerges, go for a stroll. Exercise is key to keeping your ticker in top health too, but if a walk doesn’t seem appealing on your own, call a friend and join forces. You can walk and talk your way to fitness and health together.
A mind of one’s own
You can’t alter your age or the genes you’re born with, but there are lifestyle changes you can adopt, which may reduce your chance of developing dementia by as much as 20%. What’s good for the heart is good for the brain, so the same rules apply. Exercise, diet and enough sleep are key.
While it’s attractive, and believable, to think that doing a crossword or sudoku every day will lower your chances of dementia, research proving this is presently lacking. What’s more important is to keep your mind active. Avoid routine and stimulate your brain with new and exciting things. Learn a new language, and show off to your friends about it, or take up dancing. Figuring out and remembering the steps takes more brain power than you might think. Socialising is also a key factor in defeating dementia, and hopefully not a burden to pursue!
Developing a positive attitude towards ageing is also a stellar solution to keeping the mind youthful (ironically!) Optimism affects the way your body deals with stress, and could add seven-and-a-half years to your life according to some researchers.
Close to the bone
It’s time to start thinking about your bones and joints, as your 60s is when arthritis and osteoporosis can strike. Studies have shown that after the age of 35, women lose approximately 1% of their bone mass per year, and that this increases post-menopause. ‘Left unchecked, this could lead to osteoporosis and could affect your posture and appearance,’ says fitness expert Judith Hart.
Bone health is no joke for both sexes. If you develop osteoporosis and then suffer an injury – especially a fracture to the hip – your risk of disability is drastically increased. The good news is you can help to preserve your joint health with strength training. This is any activity that involves moving weight – press-ups and sit-ups count as you’re moving your own body. Don’t forget walking, jogging and dancing build up strength in the lower body and keep you fit at the same time (retirement’s the perfect age to entice your partner to the salsa class you’ve always yearned to go to!). If you’re worried about the strength of your bone tissue, it’s important that you talk to your GP and if he or she is concerned, they will refer you for a bone density scan.
As the body’s ability to store and use calcium also lessens at the age of 60, supplement your diet with vitamins. Doctors recommend up to 1500mg of calcium a day, and an extra vitamin D supplement. Salmon, almonds, low-fat dairy products, as well as leafy greens such as broccoli and kale, are also great for boosting bone strength.
A real eye-opener
It’s a basic fact of life that your eyesight is likely to alter as a natural part of the ageing process, but regular check-ups and correct eyewear all help to preserve your best possible vision.
Cataracts are a common eye condition for over 60s. In the UK, it’s estimated that about one in three people over 65 has a cataract. This is when the lens becomes opaque, blurring your vision and leading to loss of sight if left untreated. Surgery is the most effective way to restore vision, and although this sounds daunting, it’s a common procedure that lasts 30-45 minutes, and vision is improved almost immediately.
Glaucoma, age-related macular degeneration (AMD) and diabetic retinopathy are other eye conditions also linked to ageing, so if you notice any changes, or experience any problems with your vision, see your GP or an optician for advice.
Give yourself a leg up
Leg cramps occur when your muscles suddenly shorten. These spasms can be very painful, lasting from a few seconds to 10 minutes at a time. Though the specific cause is unknown in most cases, they’re more common in older people. A third of people over 60 experience leg cramps, with 40% reporting three or more painful cramps a week. Swollen ankles can be a problem as you age, and can be the result of underlying health problems, like heart disease.
To boost the wellbeing of your pins, you need to increase your circulation. Walk as much as you can, and if you’re sitting down for long periods move your legs as much as possible to keep the blood flowing (imagine you’re on a long haul flight!) Products are available, that work as a stimulation device
to improve blood flow while you sit and relax.
Skin deep
As you age, your skin naturally thins. The fat layer in the skin begins to shrink and doesn’t regenerate as it did during younger years, giving the skin a sagging quality. Age spots also occur as a consequence of habitual sun exposure, while varicose veins often crop up when blood vessel valve activity slows down.
Don’t fear the dreaded turkey neck just yet though. You can help keep your skin looking young by making sure your diet is rich in a variety of nutrients (vitamins C and E especially) and antioxidants. Moisturising is crucial, as the skin loses its natural oils through daily activities, such as washing and drying. Lather on creams rich in vitamin supplements to help retain the skin’s natural moisture content, and regenerate worn-out skin.
Ageing: the fact of the matter
- Babies born today can expect to live longer than any other generation. A boy born in Britain now can expect to live an average 77.7 years while a newborn girl can hope to reach 81.9 years.
- And while women continue to live longer than men across the UK, the gap has been closing. Over the past 27 years, the divide between the sexes has narrowed from 6 years to 4.2 years.
- Where you live has a bearing on how long you may live for. Based on figures for 2007-09, life expectancy at birth for males is highest in South East England (79.4 years) and lowest in Scotland (75.4 years).
Stay sassy...
Some say that a healthy sex life can increase your life expectancy – here’s how to maximise sex in your 60s and beyond!
Sex is an important part of life, and a healthy sex life boosts your general wellbeing. If your sex life
is flagging, check out these top libido enhancers.
- Frisky feasting: Munch on foods that naturally increase the libido, such as figs – which contain high levels of amino acids that play a vital role in normal sexual function – avocados, which contain high levels of folic acid, and bananas that help to boost your libido with the bromelain enzyme it contains.
- Steamy sportsmanship: Exercise boosts blood flow to your private parts, enhances energy levels and reduces stress. Cardio and weight training stimulate the production of testosterone, a hormone needed by both men and women. Walk back from the supermarket with those bulging bags, and spot the difference at bedtime.
- Stay trim: Being overweight saps stamina and self-esteem. Losing a few pounds will make you physically and psychologically hot to trot.
- Sup the softies: Drinking alcohol decreases sex drive. ‘In men, it can cause difficulties getting and maintaining an erection – while women may experience reduced lubrication, find it harder to have an orgasm, or have orgasms that are less intense,’ says Dr Abigael San, clinical psychologist and alcohol expert. Drink in moderation, and you'll reap the rewards later on.
- Quit the cigs: Men who smoke run the risk of erectile dysfunction. With one in 10 men suffering from erectile dysfunction, it's time to give up the cigarettes. A study at the University of Hong Kong found 53.8% of smokers being treated for impotence said that their problems eased within six months of stubbing out their nicotine habits.
- Dream cream: Vaginal dryness can affect all women, although it's most common after the menopause, affecting more than 58% of post-menopausal women. Vaginal moisturisers help lubricate the area. With only 25% of women seeking help, ladies have to remember the doctor will have heard it all before!
- Medical attention Viagra pills are taken to increase male sex drive. Women can also take a hormone replacement to get in the mood, so speak to your GP for more information.
Dr Chris says… ’It’s so important for people in their later years to keep active by exercising on a regular basis. If not, they will put themselves at risk of injury and mobility problems.’
The above feature was
published in at home's
'Ask the Doctor with
Dr Chris Steele' in
April 2011.
Click here for more
Dr Chris Steele.
Image: Getty
