Aging Well - Part 3
In Your 60s
A healthy diet is always important, but it’s extra important now. Every single cell in your body is made from the food you eat, and due to a natural decline in your digestive system as we age, eating a nutrient dense diet becomes more and more important.
What’s a healthy diet? The author Michael Pollan said it best – “Eat food, not too much, mostly plants”.
By food, he’s referring to whole food, and mostly plant-based food (like we talked about in Part 1). “Mostly” is key…a vegan diet isn’t necessary and could be harmful if you don’t digest protein well. Instead, focus on veggies, fruits, beans, whole grains, nuts, and seeds. Sprinkle in some animal protein (if you like), healthy fats & oils, and some pleasurable food (for me, that’s chocolate cake).
In this section, we’ll be diving into a few other food and lifestyle habits that can be really helpful in this decade. But, if this feels overwhelming, just choose one. Or, just fill your dinner plate with veggies. Perfection isn’t needed, your body thrives with “pretty good” :).
Things to keep in mind
Keep an eye on Protein –
Protein is a crucial nutrient that becomes even more important as we age. Why? Because our digestive function tends to slow down, making it harder to extract all the goodness from the foods we eat. And let's not forget, our bones are counting on us to keep them strong and sturdy.
First off, protein is essential for muscle maintenance. As we age, we naturally lose muscle mass, and adequate protein intake can help counteract that. But it's not just about muscles; protein plays a vital role in bone health too. Your bones need protein, not just minerals. Protein helps in the formation of collagen, a key component that gives bones their flexibility and strength.
As we hit our 60s, our digestive system isn't as strong as it used to be. Reduced digestive function means we might not be absorbing nutrients as efficiently. This makes it even more crucial to focus on high-quality protein sources like lean meats, fish, eggs, and plant-based options like lentils and chickpeas.
How much protein do I need?
The general guideline suggests around 1 to 1.2 grams of protein per kilogram of body weight. For those more comfortable with pounds, that translates to about 0.45 to 0.54 grams of protein per pound of body weight.
So, if you weigh 150 pounds or 68 kg, you'd aim for approximately 68 to 81 grams of protein per day. But remember, these are just guidelines. Your unique lifestyle, activity level, and health status can all influence how much protein your body truly craves. So, tune in and listen to what your body is telling you—it knows best!
Low Energy –
This is a common symptom over 60 and it can be from multiple causes, like; slow digestion, poor sleep, inflammation, dehydration, or a B12 deficiency. It can also be caused by a combination of all of those things.
Work through this part and watch your energy level. Try each item that resonates and see how you feel. Do you have some days that feel better than others? If you’re eating healthy, sleeping well, fully hydrated, and taking B12 but still tired, reach out and I can help <3.
Digestive habits
Your digestive system naturally weakens with each decade, making your digestive habits so very important. Chew chew chew your food, little/no liquids with meals, and be relaxed while eating.
(I know, I’ve said this 100x already, but it’s super important so bears the repetition)
Inflammation
Chronic low-grade inflammation is a driving factor in many conditions, including heart disease, diabetes, cancer, and depression. It can also drive the accumulation of belly fat…and belly fat can drive inflammation.
https://source.wustl.edu/2007/03/belly-fat-may-drive-inflammatory-processes-associated-with-disease/
Keep an eye on your CRP (C-Reactive Protein) level whenever you get blood work taken. It’s an inflammation blood marker and aim to keep it under 1.
If you’re concerned your body may be dealing with extra inflammation, head over to the inflammation masterclass before tackling anything else in this section :)
Water intake
Around the age of 60 our kidneys slow down a bit and our body holds less water than when we were younger. Also, at the same time, our thirst signal weakens...and this combo = dehydration.
In this decade and beyond it becomes extra important to drink enough water, even if you're not thirsty. Because mild dehydration symptoms include:
• mental confusion
• a drop in blood pressure (which can cause dizziness and light-headedness)
• heart palpitations
Every cell in your body needs water!! Drink up!
Wanna know if you might be dehydrated?
Try an experiment - drink 2 - 3 litres (or more if you're a really dry person) a day for a week. Really stick with it and let your body fully hydrate. Drink enough so your urine is pale yellow to clear for most of the day.
Then - see how you feel. Do you feel mentally clearer? How's your energy? How do you feel overall?
Notice any change in how you feel and really really feel it. That will help to secure this new habit and help you realize anytime you might be dehydrated.
Wanna quick rehydration win?
Add a pinch of sea salt to your water. It's an electrolyte and lets your body absorb the water faster
Sleep
You’re not imagining things, it’s harder to get a nice 7 -8 hours of sleep…but it’s still important.
The reason is, it’s common to produce less melatonin after 60, and supplementing may help. How to: start with 1mg of melatonin, and see how it feels for you. If it helps you sleep, you can slowly increase.
Studies have found 20mg perfectly safe for the long term…but most people don’t need that much. 3 – 5mg is a more common dose. For some – melatonin doesn’t work at all, and for others it causes nightmares. Discontinue if this is you. Also, no caffeine after noon (it takes a long time to leave your system)
Another little trick to get more melatonin is to use sunlight. Every morning when you first wake up, pop outside and let the gorgeous blue morning light hit your eyes. Then, at sunset, pop outside again and bask in the orange/red light. This can reset your circadian rhythm and it encourages your body to make more melatonin.
Check out our sleep masterclass for more tips.
Nutrients to consider
Vitamin D
Vitamin D is your body's wellness warrior. It's not just about bones; it's a total body booster. Think stronger bones, a happier immune system, and even a lower cancer risk. If you live in a northern climate or use sunscreen regularly (which reduces your absorption), supplementation is very helpful. 2000 – 8000IU is a safe and effective dose.
Silica
This is an unsung heavenly mineral for your bones, skin, and joints. It’s one of the most abundant minerals in your body, but we rarely consider supplementing with it.
Skin & Joints – Silica triggers the production of collagen in the skin and joints. This is anti-aging at its best! Silica can reduce fine lines & wrinkles, help keep elasticity, and helps to support strong, healthy joints.
Bones – Silica is an important bone building mineral and studies have found that silica supplementation can increase bone density!
Look for – water-processed silica from horsetail. It’s the form that’s been studied the most. Or, make a mug of horsetail tea, the silica easily falls out of the herb so you can drink it up :)
B12 –
This is a common deficiency over 50 and it’s a really hard vitamin to absorb. Symptoms of low B12 include; low energy, pins & needles, depression, feeling weak, memory issues. B12 levels can be less than ideal for a long time before symptoms appear.
Have your B12 level tested at every exam and consider supplementing if you’re concerned. Look for a sublingual form (melts under your tongue) of methylcobalamin.
Omega 3s –
Our immune system needs Omega 3s to calm down inflammation after an injury…but our diet is usually sadly lacking in Omega 3s.
Enjoy 4 – 6oz of wild cold water fish 3x per week (cooked under 350 degrees) or consider supplementing with a fish oil, cold-pressed flax oil, or algae oil. Aim for 1000mg of EPA/DHA per day.
Blood work to keep an eye on
Iron – In your 60s your iron might be high and high iron can cause inflammation and damage your organs. This is a good time to rule out hemochromatosis. It’s a genetic tendency to hold onto iron. High iron levels can trigger inflammation and are connected to a higher cancer risk.
B12 – this is a common deficiency because it’s a really hard vitamin to absorb. B12 needs a strong stomach to absorb properly, and your stomach naturally weakens in this decade.
CRP (C-Reactive Protein) – This is an inflammatory marker and is a good one to check out regularly. Aim for under 1
Hgba1c – This is a diabetic/blood sugar marker, and this is a good time to see where it’s at. Your doctor will be happy if it’s under 6…but research finds that under 5.5 is better (so always ask for your number :). If it’s 5.5 or higher, dive into the blood sugar masterclass and have it re-tested in 3 – 6 months. It should be on its way down :)
From understanding your protein needs to prioritizing sleep and joint health, it's all about making choices that serve you now and in the years to come. Your 60s are a time to celebrate the wisdom you've gained and to use it to create a life that feels as good as you look. Trust me, your body and soul will thank you for it. ❤️
If you have any questions, jump to our private Facebook Group or the Ask Lisa page :)