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By: Ellen Wan
Turning 60 marks the beginning of a new stage in life. Yoshinori Fujiwara, vice president of the Tokyo Metropolitan Institute for Geriatrics and Gerontology, discusses the importance of reassessing one’s lifestyle at this age. Many health habits that were considered routine until now may no longer be appropriate after 60.
As we enter our 60s, our bodies undergo significant changes that require us to reassess our health habits. Yoshinori Fujiwara, vice president of the Tokyo Metropolitan Institute of Gerontology, highlights in J PRIME Magazine five common mistakes many people make after turning 60 and offers advice on how to avoid them.
Mistake 1: Exercising Right After Waking Up
Blood pressure naturally starts to rise in the morning. Research has shown that people who experience a greater morning surge in blood pressure are more likely to suffer from strokes. For those with high blood pressure or high cholesterol, exercising immediately after waking can trigger a sharp spike in blood pressure, increasing the risk of heart attacks and strokes, Fujiwara said.
Recommendation:
Wait at least 30 minutes after waking before exercising. Start with gentle movements in bed and drink water to rehydrate rehydrate and improve blood circulation, as blood tends to thicken during sleep.
Walking Tip:
While 10,000 steps a day is popular, it may not suit everyone over 60, Fujiwara noted. For those unaccustomed to regular exercise, walking 10,000 steps daily may lead to back and leg pain, and even fatigue that weakens the immune system, causing discomfort. He suggests not focusing too much on step count, emphasizing that moderation is key.
A 2022 study published in The Lancet Public Health showed that older adults aged 60 and above could significantly reduce their mortality risk by walking between 6,000 and 8,000 steps per day.
Another study involving over 30,000 adults revealed that walking 1,000 extra steps each day can lower the risk of all-cause mortality, as well as the incidence and mortality associated with cardiovascular diseases.
Mistake 2: Avoiding Meat
Some older adults reduce meat intake due to dental issues or concerns about fat and cholesterol. However, eating meat offers numerous health benefits for people over the age of 60, Fujiwara said.
In addition to being a source of high-quality protein, meat is rich in iron, which helps prevent anemia, and vitamin B1, which aids in converting carbohydrates into energy.
Furthermore, meat contains tryptophan, an essential amino acid that serves as a precursor to serotonin, which is beneficial for regulating mood.
Recommendation:
Fujiwara recommends a 1:1 ratio of fish to meat in daily meals.
Some older adults may be concerned about the increased risk of colorectal cancer associated with red meat consumption. Intake of red meat should not exceed 18 ounces (500 grams) per week, according to the World Cancer Research Fund International.
Unprocessed Red Meat and Disease Risk
It is worth noting that consuming unprocessed red meat, as opposed to processed meats like bacon or sausages, may not pose significant risks. A 2023 study published in Nature Medicine found only a “weak evidence of association” between unprocessed red meat consumption and the risk of colorectal cancer, breast cancer, Type 2 diabetes, and heart disease.
The study indicated that people who consumed higher amounts of unprocessed red meat had approximately a 6 percent increased risk of developing colorectal cancer and a 1 to 3 percent increased risk of breast cancer, Type 2 diabetes, and ischemic heart disease, but no increased risk of stroke.
Mistake 3: Adopting a Low-Carb Diet
While low-carb diets are trendy, after the age of 60, they can lead to nutritional deficiencies and other health issues, Fujiwara said. This is particularly concerning as physical activity and chewing ability tend to decline with age, resulting in reduced food intake.
Recommendation:
A balanced diet is generally healthier, Fujiwara noted, emphasizing that each meal should include a staple food along with side dishes.
A meta-analysis published in The Lancet Public Health, which analyzed data from over 15,000 Americans, found that both excessive and insufficient carbohydrate intakes were associated with an increased risk of mortality. People whose carbohydrate intake constitutes 50 to 55 percent of their total caloric intake had the lowest risk of death.
Mistake 4: Substituting Coffee for Water
Coffee provides numerous health benefits. Studies have shown that moderate coffee consumption may reduce all-cause mortality and protect cardiovascular health. The key is moderation.
Since coffee has a diuretic effect, it is not an effective way to hydrate the body. As people age, they may not experience thirst as frequently, making it important to develop the habit of regular hydration.
Recommendation:
After the age of 60, it is ideal to limit coffee consumption to around two cups per day, Fujiwara noted. Drink more non-caffeinated beverages, such as plain water.
One study found that for regular coffee drinkers—consuming 3 mg of caffeine per kilogram of body weight—did not induce excessive urination. However, when the intake doubled, urine volume doubled, too.
The researchers noted that drinking two to three cups of coffee a day is generally not problematic, but consuming more than four cups could lead to a strong diuretic effect. However, it is important to know that caffeine levels vary across different types of coffee.
Mistake 5: Neglecting Regular Dental Check-Ups
Oral health is crucial for overall well-being, particularly after 60, Fujiwara said. Issues beyond cavities can arise, affecting nutrition and general health.
As people age, oral tissues age just like other parts of the body, Ya-Lan Tsai, a dentist at Enjoy Dental Clinic in Taiwan, said in an interview with The Epoch Times. This can lead to changes in taste, reduced saliva production, bad breath, and gum recession. Increased exposure to tooth roots and severe cavities can cause teeth to fracture, leaving only remnants and eventually requiring extraction.
Older adults may have difficulty chewing due to tooth loss or poorly fitting dentures, which can lead to malnutrition and negatively affect their overall health. In many cases, periodontal disease in the elderly is caused by improper oral care or inadequate denture cleaning. A 2021 study published in BMJ Open found that people with periodontal disease (including periodontitis and gingivitis) faced an increased risk of developing cardiovascular diseases, cardiometabolic diseases, autoimmune diseases, and mental health conditions.
Recommendation:
Tsai recommends brushing your teeth three times a day, ideally within three minutes after meals, for about five minutes each time. She also emphasized the importance of brushing before bed.
Additionally, she suggests using cleaning tools such as dental floss or floss picks to thoroughly clean the contact surfaces between teeth by moving the floss back and forth. For older adults with limited hand coordination, an electric toothbrush can be more effective.
