The diet changes you should make in your 60s

When it comes to staying healthy in your 60s, there’s no denying diet plays a big part.

Our weight and our general health are both greatly affected by what we consume and how we choose to fuel our bodies.

While it would be wonderful if we could hold onto to our youthful ability to burn through calories like there’s no tomorrow, most people find their metabolism starts to slow as they age and requires a little more attention to keep things moving.

Changing your diet for your changing body

Aside from metabolic rate, our bones, organs, blood and brains all benefit from the food we eat and how we eat it.

Holistic Health Coach Sarah Hopkins says we need to adjust our diets as we age as our bodies start to react differently to certain foods and nutrients.

“As we age, our bodies become less resilient,” she said. “Over time, food and lifestyle can create inflammation in the body and many people experience a change in the way their body responds to foods.

“In some cases, foods that they once digested easily seem to irritate or upset them. Other times they may experience more subtle symptoms such as aches and pains, cognitive decline or general fatigue.”

Hopkins says making small changes to our diet can help improve the effects of ageing, especially in post menopausal women.

“Hormones can wreak havoc on metabolism and the menopausal period is no exception,” she said. “In my experience the hormone most problematic to metabolic function and also to hormone health is Cortisol.

“Cortisol causes the body to store more fat, especially around the abdominal area. It can also cause sugar cravings making weight loss or management harder.”

“The key to managing this is not only focussing on eating healthy foods but also, actively managing stress.”

Ditching the bad and keeping the good

Limiting processed food and sticking to as much fresh produce as possible is something experts have been preaching for years, and for good reason. Processed food causes weight gain, increased LDL cholesterol and inflammation, which can lead to a range of health issues like arthritis, peptic ulcers and more.

“Avoiding the common inflammatory foods like sugar, gluten and processed foods is an important start,” Hopkins says. “In addition to this, focussing on eating more whole foods like vegetables, fruits, grass-fed protein and wild-caught seafood. Also eating a healthy balance of monounsaturated and saturated fats from healthy sources – think olive oil – is essential to long-term cellular health.

“Typically if we are eating mostly whole unrefined foods we do not need to watch quantities. These foods are much more likely to register satiety and reduce sugar cravings.”

Top nutrients

Our bodies require different types and dosages of vitamins and minerals as we age.

Vitamin D – Otherwise known as the sun vitamin, it helps reduce the risk of type 2 diabetes, heart disease, high blood pressure, osteoporosis, depression, certain cancers, and Alzheimer’s Disease. 

• Found in egg yolks, fatty fish – like mackerel and tuna, orange juice, soy milk and beef liver.

Calcium – The recommended mineral for bone health and to protect against osteoporosis.

• Found in broccoli, bok choy, kale, yoghurt, cheese, raw milk and sardines.

Probiotics – you can get these in capsules to help boost immunity, improve digestive and skin health, lower ‘bad’ LDL cholesterol, as well as fight gum disease and enhance weight control.

• Found in yoghurt, sauerkraut, kimchi, miso, pickles, or in capsules from the chemist.

Magnesium – this mineral encourages normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, preserves strong bones, and slashes stroke and heart disease risk.

• Found in dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, and dark chocolate.

In the end, it’s about refining your diet so you’re getting all the nutrients you need and cutting down on processed foods like white bread, biscuits, cakes and more. The general rule of thumb is, if it comes in a plastic packet it’s processed.

Try reaching for something fresh instead like nuts, fruit and veggies. While it sounds rather boring there are plenty of ways to turn healthy foods into delicious snacks with a little creativity.

Read more: The best snacks for anyone who’s a stress eater

Do you watch what you eat more now that you’re in your 60s? Or has it made you care less about the types of food you eat?