5 Ways to Prevent Age-Related Health Problems After 60

Are you entering the golden years? You’ve worked hard. Now you want to enjoy family, friends, and leisure activities you didn’t have time for when you were working full time. 

At Ample Health, board-certified internists Dr. Dheeraj Kamra and Dr. Mythili Nagaraj, along with Yelana Popova, PA-C, and Alice Phillips, FNP, can help you retain your health in your senior years by focusing on key health habits. 

Here are five ways to prevent age-related health issues after the age of 60.

Get regular exercise 

Sitting for long periods of time is a risk to your health. People are made to move. Research shows that a sedentary lifestyle can lead to:

• Heart disease, diabetes, and stroke
• Cognitive decline
• Muscle loss
• Poor circulation, which can lead to blood clots 

The Centers for Disease Control and Prevention recommends a minimum of 150 minutes of exercise each week. That’s at least 30 minutes five days a week. In addition, the CDC recommends at least two days per week of resistance training to strengthen your muscles. 

Find an activity that you like to do, whether it’s a daily dance party in your living room or walking in the neighborhood. Add some strength-training, and set a regular time to exercise so you make it a priority. 

Eat healthily 

Pay attention to what you’re eating. Many studies have linked a traditional Western diet heavy in red meat and potatoes, fried and processed foods, and sugary beverages to a host of illnesses such as cardiovascular disease and diabetes. 

Many medical professionals recommend a Mediterranean-type diet to help maintain your health. Eat lots of fresh or frozen fruits and vegetables, whole grains, fish, lean poultry, and olive oil, and limit red meat, sugar, and heavily processed foods in boxes in the store aisles. 

Check your vitamin levels

As you grow older, your skin doesn’t absorb vitamin D as readily as it did when you were younger, but vitamin D is essential for your bone, muscle, and immune health. Your body also has a harder time absorbing other vitamins such as B12, which is important for nerve function and red blood cell health. 

At your annual physical, we can check your vitamin levels to see if your levels are too low, and then prescribe or recommend specific supplements and correct dosages. It’s possible to consume too much of some vitamins, so check with us before taking more than the recommended dosage. 

Maintain social connections 

Research supports the importance of social activity. Studies show less cognitive decline when you have an active social life versus being relatively isolated. Forming social ties can literally help save your life. 

Loneliness has been called an epidemic in America, and social isolation becomes a problem as people age. Isolation increases your risk of a host of health problems, including:

• High blood pressure
• Heart disease
• Obesity
• Anxiety and depression 

Check out your local senior center. Many counties arrange for volunteers to provide transportation if you don’t drive. Reach out to your neighbors. Join online and in-person groups with similar interests. 

Keep annual physical appointments 

Your annual physical is an essential preventive measure to guard your health. This comprehensive exam can pinpoint early signs of disease so we can start treatment right away. Early treatment can prevent progression of a health condition or delay it. 

Call us at Ample Health in Carmichael, California, or book an appointment through our online portal today for your health care needs.