What physical changes do you experience in your 50s and 60s?
Your body has changed and evolved since the day you were born, depending on your age, environment, and lifestyle. You'll want to pay attention to a few key changes when you enter your 50s and 60s.
Muscle wasting
Sarcopenia, or age-related muscle loss, is the steady decrease of muscular mass as you become older.
Every ten years, you lose 8% of your muscle mass beyond the age of 40. By the age of 70, this rate has risen to 15% each decade.
However, you may slow this down by adopting healthy lifestyle habits like eating a protein-rich diet and doing strength training on a regular basis.
Bone deterioration
Your risk of osteopenia, or age-related bone loss, rises as you become older.
Your bones go through a natural process called osteogenesis to keep their strength. Bones are broken down by specific cells called osteoclasts, and subsequently
rebuilt more powerfully by cells called osteoblasts during this process.
This process becomes less effective over time, causing your bones to regenerate more slowly and inefficiently. As a result, bones weaken with time, resulting in diminished mobility and an increased risk of falling.
Metabolism slowed
A groundbreaking study discovered that your metabolic rate remains relatively consistent from 20 to 60 years of age, but gradually declines after 60 due to a loss of muscle mass and other age-related factors.
Focus on maintaining muscle mass in your 50s and 60s with physical activity and appropriate nutrition. Excess fat accumulation is linked to an increased risk of chronic disease and accelerated ageing, thus these behaviours may help avoid it.
In your 50s and 60s, you should think about making dietary changes.
You might wish to make some minor dietary changes to help your body age gracefully.
Consume primarily whole foods.
Aim for a diet that is primarily whole and little processed, such as the following:
fruits and vegetables, fresh or frozen
proteins such as lean meats, poultry, fish, tofu, and eggs entire grains such as oats, brown rice, and whole wheat bread
Nuts, seeds, avocados, and some oils are all good sources of healthful fats.
Reduce your intake of ultra-processed foods, which are high in calories, salt, saturated fats, and sugar but lacking in fibre, vitamins, and minerals. Increased consumption of these foods has been related to an increased risk of weight gain, heart disease, and other chronic illnesses.
It's important to remember that not all processed foods are off-limits. Canned beans, yoghurt, canned salmon, fortified morning cereals, natural peanut butter, hummus, and low-sodium tomato sauce are all minimally processed foods that are high in nutrients and handy.
Vegetables should be consumed at every meal.
Filling half of your plate with veggies is a simple method to boost your meal's nutritional value.
Vegetables are high in fibre, potassium, vitamins, and antioxidants, among other minerals. They're also highly satisfying while being low in calories, which may help with weight loss.
Make water your primary beverage.
Increased weight gain, obesity, heart disease, and type 2 diabetes are all linked to a high sugary beverage intake.
Drinking water on a regular basis may help you consume fewer simple sugars and "empty calories," or foods and beverages with no nutritional value.
Coffee, tea, dairy milk, plant-based milk, and flavoured water are all excellent beverage options.
Prepare ahead of time.
Planning your meals ahead of time is a simple yet extremely efficient approach to consume a nutritious diet if you have a hectic schedule.
Once a week, try writing out a schedule, batch cooking, or using other meal-planning approaches to prepare your meals for the full week. This may assist you in purchasing the appropriate goods, avoiding food waste, and achieving your health goals.