7 Habits That Could Ruin Life After 60 (and Tips for Avoiding Them)
Aging has its perks, but a happier and longer life comes with a price, and it often involves breaking and developing habits. Most things you should have learned by the time you’re in your 60s, but it is not too late to turn your life around as long as you do your part to improve your health. Here are seven habits that could ruin your life after 60 and how to resist the temptations.
Overeating
Colorful veggies and fruits, proteins, and fibers are your friends. However, if you have a habit of overstaffing yourself, especially when eating unhealthy foods, it is time for changes. Overeating can lead to heartburn, type 2 diabetes, cardiovascular problems, and more. It can also be among the first signs of dementia, which is why going for regular checkups is a priority. But how do you stop overeating if that has been your lifestyle for decades?
The solution
If you enjoy eating and have no intention of giving up snacks, replace processed foods with dates, almonds, peanuts, and fresh fruits, and drink plenty of water and freshly squeezed juices. It will be challenging initially, so you can ask your family and friends to help you readjust your eating habits. It is vital to avoid beating yourself up if you slip up and order your favorite fast food meal. Moderation is the key.
Not getting enough physical activity
If you are a recent retiree, you might feel like there’s nothing to do, so binge-watching TV sounds like a reasonable solution. Adjusting to a new chapter in your life is not without its challenges, but breaking unhealthy habits, like sitting or lying down all the time, can be harmful to your physical and mental health.
The solution
One of the most essential things is exercising, and luckily, you are never too young or too old to start. Even if you spend decades stuck in an office, 60 hours per week, you can and should get moving. Talk to your doctor, and start slow. It can be anything, from swimming to hiking or joining a Pilates group. It will take time to adjust, but you will notice that not only your body is grateful, but your mood will improve.
Smoking
Many people over 60 started smoking when it was not considered to be a significant health concern. But today, we know better, so regardless of how long you’ve smoked, it is time to do the unthinkable – stop. It is vital to understand that smoking can cause heart disease, cancer, lung disease, and other smoking-related illnesses.
The solution
Quitting smoking is never easy, but there are nicotine patches that could help with withdrawal symptoms, relaxation techniques, and support groups. It is a process, but you must remember why you choose to stop and find ways to keep your hands busy. Gardening, cleaning up your house, and exercising will help with cravings, but if it gets too much, talk to your GP and loved ones. You will need a solid support system to get through this, but it is worth it.
Social isolation
Loneliness and social withdrawal are common once you get to a certain age. You are no longer part of the workforce, your children are all grown up, and some of your friends are already experiencing health issues, so you know that time is no longer on your side. Isolation increases the risks of heart attack, stroke, and depression, so it is crucial to do something about it.
The solution
Apart from keeping in touch with family and friends, you can get involved with the community, volunteer, get a pet to get out and chat with other pet lovers, and practice mindfulness and gratitude to lift your spirit. Find your passions, like painting classes, or join a choir so you can make the best of this stage of your life.
Not sleeping properly
Many people struggle with sleep once they grow older. Disrupted sleep is a common side effect of aging, though it can be attributed to a number of things, from genetics to medications and unhealthy eating habits. An older adult needs 7 to 9 hours of sleep to maintain a healthy body and mind, and sleeping during the day is not the answer.
The solution
To improve your sleeping habits, try going to bed and waking up at the same time. Make your bedroom more welcoming, avoid caffeine, limit your daily naps to 30 minutes, and talk to your doctor if you are taking any medication. Exercising and eating correctly can make a smaller positive impact. Try meditation techniques to calm an overactive mind, and remember that breaking a bad habit takes time.
Drinking
Older adults don’t have to stop drinking altogether, but limiting alcohol intake can make significant improvements. Alcohol use among 60+ has been rapidly increasing in the past decade. However, before you take your nightcap, remember that alcohol increases the risks of diabetes and heart and liver issues and acts as a depressant. Additionally, if you’re taking any medication, interactions can be damaging.
The solution
Ideally, you should stop drinking, but if that’s something you enjoy, try to moderate your alcohol intake. Aging can lower the body’s tolerance for alcohol, which also speeds up natural aging. If you have to, don’t drink more than a drink per day. Ideally, take your one drink in social gatherings and avoid drinking alone. If it gets too much, you need to talk to your doctor because withdrawal symptoms can be nasty, though they are there as part of your body’s natural detox.
Not stimulating your brain
Now that you are 60, you might think you’ve seen and learned it all, but the reality is that your brain needs to be active to stay healthy longer, and that means no time for breaks. Many older adults don’t know that the most noticeable cognitive decline occurs around 70, so you still have time to get those grey cells working.
The solution
Some people play the piano, while others excel at puzzles or even math assignments. Engage in reading instead of binge-watching TV, take classes, and continue challenging your brain by getting out of your mental comfort zone. You need to train your brain and body, and with healthy eating habits, you will improve your chances of getting more good sleep. Your body is a wonderful machine, and you need to maintain all parts if you want to give yourself a chance at happiness and longevity.
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