As the decades pass by, many men and women begin to realize the diet and fitness regimens they relied on when they were in their 20s, 30s and even 40s are not giving them the same results once they hit their late 50s and early 60s.
In fact, women may begin to notice this difference as early as the age of 50 (the median age for the start of menopause). These women now have to compensate for the physical changes that are brought on by hormonal changes.
Most women begin to notice weight gain. This weight gain is in part because of the decline of muscle mass as women age. The shifts in hormonal levels can cause women to have an increased risk of developing stroke and heart disease. Also, the body may not absorb nutrients as efficiently as it once did, due to a decrease in the amount of stomach acid in the digestive system.
This may all sound like doom and gloom if you are a middle-aged or older woman who is approaching her 60s. Fortunately, University of Southern California master in gerontology professionals have shared several tips that women can use to feel fabulous in their 60s and beyond.
Maybe You Need B-12 Supplements
B12 is an essential vitamin that is required in order to have healthy nervous and circulatory systems. It is also necessary for the development of DNA.
Vitamin B12 is generally found connected to protein in animal food products and it has to be released by the protein in order to be properly assimilated and digested. Unfortunately, as we get older, the reduction of stomach acid can make it very difficult for this nutrient to be absorbed by the body.
It is most commonly found in fish and poultry, so vegans are encouraged to take a B12 supplement. Adults over the age of 60 are also at a higher risk of a B12 deficiency. Symptoms of a deficiency include abnormal psychiatric and neurological problems.
Reduce Sodium Intake
Online masters of gerontology experts also recommend that women aged 60 and over really reduce their sodium intake. The older we become, the higher the risk we have for developing high blood pressure (hypertension). This is due to the loss of elasticity in the blood vessels as we age.
You will really need to consider forgoing many of the processed foods you may be accustomed to eating like:
• Canned soups
• Frozen dinners
This means that you will need to turn your nutrition focus on eating natural, whole foods.
Ditch Multivitamins with Iron
Even though these supplements are necessary for women of childbearing years, there is no need to take an iron supplement with the cessation of your menstrual cycle. As a matter of fact, too much iron can be harmful to the body.
After menopause, your body will only need around 8mg of iron a day. You should only continue taking iron supplements if advised by your physician to do so.
Once you reach 60, it does not have to signal the end of your health. Embrace aging by making the necessary adjustments to continue living a healthy life.