60 IS THE NEW 40
Age group 51–65 and older
For most women, the advent of 50s means menopause. But it need not really be a pause; it is more of a shift where your body transcends its child-bearing years into a new state of balance.
Due to drop in oestrogen, you may experience hot flashes, night sweats, disturbed sleep, stress, mood swings, irritability or depression. There could be an increase in risk of urinary tract infections. Oestrogen dips also cause loss in bone density, putting you at risk of osteoporosis.
Your changing body requires fewer calories but the lower metabolism makes you prone to belly fat. Switch high-fat foods for lower-fat options, and include leaner sources of protein, like chicken, fish, beans, or quinoa. Give your body an antioxidant advantage by increasing your intake of fruits and vegetables, and support healthy cholesterol and digestion with plenty of fibre. Cut back on salt and processed foods, aiming for half a teaspoon of salt per day.
Eat colourful vegetables and fruits.
Eat more fatty fish (like salmon) to get heart-healthy omega-3 fatty acids. Learn to love whole grains, lentils, and skinless lean protein. Treat yourself to sweets, but only occasionally. When you use oils, lean towards the good ones like extra-virgin olive oil.
A 50-plus woman’s fitness should focus on maintaining a healthy weight, supporting strong bones, and building muscle to boost a lagging metabolism. Cardiovascular exercise will help keep your heart strong, but you also need flexibility and muscle strengthening training like yoga or Pilates to keep your joints mobile. You can also do weight-bearing workouts like climbing stairs, jogging, lifting weights to burn calories and support bones and muscles.
Your risk of colorectal cancer increases during this period, so screening becomes crucial.
The mid-60s is when you are at a greater risk for osteoporosis, so you should work to fortify and protect your bones. If you cannot reach your daily calcium quota of the recommended 1,200mg from the foods you eat, consider supplements. And pair your calcium with vitamin D to get the full benefits. You could also spend about 5 to 15 minutes outdoors, 2 or 3 times a week, to soak up vitamin D from the sun. Wear sunscreen to help prevent skin damage that can lead to skin cancer.
Women over the age of 50 are more likely to have urinary incontinence. This is because the pelvic muscles lose strength, and aren’t able to control the bladder as well as they did before.
Post-menopausal women are more prone to suffering from depression because there is a dip in the level of oestrogen, mood-regulating brain chemicals like norepinephrine, dopamine and serotonin. Anxiety attacks can lead to panic attacks, high blood pressure, palpitations, dizziness and insomnia.
To ensure mental health, the main focus should be on self-renewal. Set aside quiet time to reflect on what you want out of life. You should also take time out to have fun and do all the things you missed out on earlier – like bungee jumping, dancing and adventure trips. Finding a creative outlet, like painting or gardening, helps prevent depression and stimulates your brain. Ensure you get adequate sleep. Maybe you got along with four hours a night when you were 40, but your body can’t take that abuse when you’re older. Quit smoking. With these life tips in place, your 60s could be better than your 40s.
Information: Dr Anil Grover, Head of internal medicine and Medical Director, International Modern Hospital