Over 60? stop doing these things right now, say experts
As we age, our health needs
change—especially during the COVID-19 pandemic. If you are over 60, there are
certain behaviors, health habits, and activities that might be working against
you. Here are all the things you need to stop doing, right now. Read on—and to
ensure your health and the health of others, don't miss these Sure Signs You
Have "Long" COVID and May Not Even Know It.
1. Living Life as Normal
According to the CDC, 8 out of 10
deaths reported in the U.S. have been in adults 65 years old and older. This
means if you are in your 60s, you are much more susceptible to getting
extremely sick with COVID-19 than those who are younger.
In order to stay safe and healthy
you will need to take extra precautions during this trying time. The CDC
suggests staying home completely if possible, washing your hands often, and
partaking in extreme social distancing, keep a six foot space between yourself
and others.
2. Avoiding the Flu Shot
Now, more than ever, getting the
annual flu shot is crucial—especially for those over 65. Those 65 years and
older are at a much higher risk of developing serious complications from flu
compared with young, healthy adults, due in part to a weakening immune system
as we age, according to the CDC.
While the flu shot won't keep you
safe from COVID-19, it will help protect your immunity in general and keep you
healthier in case you do become infected with the virus.
3. Lounging on the Couch During This Pandemic
While everyone is encouraged to
stay home right now, staying physically active during the COVID pandemic is a
priority we can't afford to forget about. Get two and a half hours of
moderate-intensity aerobic activity (like walking) per week and perform
muscle-strengthening activities on two or more days a week.
"Let's stay off the couch
and keep moving whenever and wherever we can. Even small intervals throughout
the day add up!" says Leigh Hanke, MD, a Yale Medicine physiatrist.
4. Wait, Did You Say I Had to Work My Muscles?!?
Yes we did. Relying on a cardio
workout in your younger years may have sufficed, but in your 60s you need to
work on strengthening your muscles. "We love that you take a
morning/evening walk, but your bones and muscles need weight-bearing exercise
to combat age-related loss and maintain strength/prevent bone-related diseases
and falls," explains Monica Auslander Moreno, MS, RD, LD/N, nutrition
consultant for RSP Nutrition.
She urges incorporating
calisthenics, yoga, Pilates, and weight training into your weekly routine—at
least three days a week for 30 minutes each. "If you don't have access to
group classes—everything is virtual right now—and you can even use cans as
weights!" she adds.
5. Sacrificing Sleep
A lot of folks your age simply
accept the sleep quality and quantity loss that can accompany aging. Whether
it's bathroom trips or simply restlessness, sleep quality can decrease, but can
also be increased with sleep hygiene tricks, explains Moreno.
"Turn off your digital
distractions, sleep with your phone on 'do not disturb,' wear an eye mask,
avoid food and drink before going to bed if it causes reflux, wear your CPAP if
you have sleep apnea (and get evaluated if you snore!), and cool your room to
68-72 degrees," she suggests. Why is it so important to get a good night's
sleep? "Poor sleep causes insulin resistance, hormonal imbalances, and
increased cravings/appetite," she adds.
6. Skimping on Protein
As we age, our lean body mass
(muscle) breaks down. This causes a resting metabolic rate slowing and can also
contribute to orthopedic injuries. "Getting adequate protein can help
mitigate these unfortunate metabolic effects," says Moreno, who suggests
centering your meals around protein and plants. "Aim for at least 20 grams
of protein per meal—and don't forget snacks!"
7. Letting Yourself Go
Just because you are older,
doesn't give you an excuse to slack on self-care. "My advice for anyone,
especially those over 60, is to take excellent care of yourself. Do everything
in your power to keep your body as lean, fit, and strong as you possibly
can," urges John Chuback, MD, the founder of Chuback Education, LLC and
author of the self-help book, Make Your Own Damn Cheese.
"If you have not been doing
so in the past, hopefully this terrible period we are all going through will
help some people to open a new chapter in their life where nutrition and
conditioning are concerned. This very dark cloud must have some potential
silver lining if life makes any sense at all."
8. Eating Whatever You Want
Being in your 60s doesn't give
you the right to eat whatever you want either. "With regard to nutrition I
suggest you eat a restricted calorie and well-balanced diet," urges Dr.
Chuback. There are many excellent websites and online sources where you can
easily calculate your ideal body mass index (BMI) and the necessary calories to
achieve and maintain that weight. "I strongly suggest you take full
advantage of this information and begin working toward those goals immediately.
I believe a light, lean you, will be best suited to fend off disease of all
kinds," he says.
9. Eating Inflammatory Foods
Dr. Hanke encourages avoiding
inflammatory foods in your 60s. "'Anti-inflammation diet' is a term many
hear these days especially among elderly dealing with inflammatory conditions
like osteoarthritis," she explains. "There isn't just one diet to
follow, but it's more about being aware of general concepts/principles."
For example, she encourages
eating whole, unprocessed foods with no added sugar (fruits, veggies, whole
grains, legumes, fish, nuts, olive oils) and avoiding super processed
foods—including hot dogs, microwaveable dinners, dehydrated soups, sugary
cereals, processed meats, sauces with high salt content.
10. Putting Yourself at Risk for Falls
According to the CDC, every year,
millions of older people, those 65 and older, fall—and one out of five falls
causes a serious injury such as broken bones or a head injury. There are a
number of conditions that increase your likelihood of taking a tumble,
including certain medications, vision problems, muscle strength and weakness,
home hazards, and engaging in risky or unsafe behavior.
Luckily, most falls can be
prevented. For a bunch of tips—including having your eyes checked and
installing stair railings—visit the CDC's website.
11. Climbing Ladders
Leave the ladder climbing to the
younger generations! According to the U.S. Consumer Product Safety Commission,
those over the age of 65 accounted for more than half of all reported ladder
deaths.
12. Avoiding Fire Safety
According to the National Fire
Protection Association, at age 65, people are twice as likely to be killed or
injured by fires compared to the population at large. Most fires are caused by
candles, cooking, smoking, electrical, or heating complications. In addition to
being increasingly more careful when engaging in any activities where there
could be a fire risk, make sure you stay educated on fire safety.
For example, the NFPA suggests
sleeping on the ground floor if possible, to make an escape easier, making sure
all your smoke alarms are working, and making sure all the doors and windows in
your hope can be easily opened.
13. Making Yearly Visits to the OB/GYN
Many younger women rely on their
OB/GYN for all of their medical needs in their younger years. However, if you
are a woman, in a stable monogamous relationship, and you are over 65, you no
longer need to visit the OB/GYN for your yearly pap smear, points out Bethesda,
MD Internist Matthew Mintz, MD, as there is very little risk for cervical
cancer. "After 65, there is no reason to get one, unless you are a senior
woman with multiple sexual partners and are having unprotected sex," he
explains.
"Now, there are other
important things that OB/GYNs do in terms of prevention for senior women, such
as ordering bone density tests to check for osteoporosis and mammograms to
check for breast cancer." However, he points out that most non-GYN primary
care physicians (Internists, Family Medicine physicians) can order these tests
as well.
14. Neglecting Your Mental Health
Just because many of the stresses
of your younger years are behind you, doesn't mean you are immune to depression
and anxiety. In fact, it is estimated that 20% of people age 55 years or older
experience some type of mental health concern—including anxiety, severe
cognitive impairment, and mood disorders. Even scarier? Older men have the
highest suicide rate of any age group. Now, more than ever, it is crucial that
you take care of your mental health—whether that means discussing your problems
and fears with a professional, or taking a mood stabilizing medication.
15. Drinking Too Much
We all love a happy hour, but
when you are in your 60s you can't drink like you did in your 20s, points out
Moreno. "Alcohol is a known toxin, gastrointestinal irritant, and sleep
disruptor. It can also contribute to poor food decisions/nighttime eating that
may not be the healthiest," she explains.
"You are not entitled to one
drink per day—you are entitled to indulge in one drink (without juice/tonic) as
little as possible, mindfully." She suggests better ways to wind down in
the evening—like meditating, sipping on warm liquids, or reading. And to get
through this pandemic at your healthiest, don't miss these 35 Places You're
Most Likely to Catch COVID.
