Aging Well - Part 4
In Your 70s & Beyond
Everything listed in the last part (60s) is important for you too, so be sure to check it out. Take an extra look at the nutrients and blood work section, it applies to you as well.
In this section, I wanted to add a few key items so you can thrive in your 70s, 80s, 90s, and beyond <3.
Bone Health
Your bones do more than just hold you up; they’re the foundation of our physical well-being. As we age, especially in our 70s and beyond, bone health becomes increasingly crucial.
Vitamin D is Crucial
Minerals are the building block of strong bones, but without enough Vitamin D, calcium & other minerals can’t be effectively absorbed by your body. Getting enough Vitamin D naturally is a bit tricky, especially if you’re not getting enough sunlight. Supplements can be a good option, 2000 – 8000IU is a safe dose for most people
Weight-Bearing Exercises: Your Bones’ Best Friend
When we talk about weight-bearing exercises, I’m not necessarily talking about lifting weights (although that’s great too!). Simple activities like walking, jogging, and even dancing can put just the right amount of stress on your bones to stimulate bone-forming cells. Aim for at least 30 minutes most days of the week. Your bones are strong if your muscles are strong – aim for strong muscles!
Focus on Nutrient Density
It’s common to have less of an appetite in your 70s and beyond…but your body still needs tons of vitamins, minerals, and other phytonutrients.
It’s easier to absorb nutrients from cooked food compared to raw, so load up on soups, stews, stir fries, and roasted veggies. It’s okay to have a salad too, just be sure to have some cooked or steam veggies every day.
Consider Juicing
Juicing is an easy way to fill your body up with TONS of easy to digest nutrients. Juicing breaks down the stubborn cell walls, which is why raw food is so hard to digest. Juicing pre-digests your veggies for you :).
Try it out and see how you feel. If your body likes it, you may get a burst of energy. If it feels good, consider adding fresh juicing to your diet. Once a week is great, 3 or 4 times a week is even better <3.
Keep an Eye on Protein Intake
Protein can be harder to digest after 70, and that can lead to weaker muscles, frail bones, and a weaker immune system.
If you’re concern that your protein intake or absorption is low, consider a protein powder supplement. They can be very helpful at boosting your protein intake. Whey protein isolate is the easiest to digest and absorb or try a good quality plant-based protein if you don’t digest dairy well.
Check out the protein section in the last part (In your 60s) for more info :)
Mindfulness and Mental Exercise
Your brain is like a muscle; it needs regular exercise to stay sharp. Engaging in activities that challenge your cognitive abilities can be a game-changer. Whether it’s crossword puzzles, Sudoku, or even learning a new language, keeping your brain active is crucial. Mindfulness practices like meditation can also help you stay grounded and improve your mental well-being.
Stay Hydrated
As we age, our sense of thirst may diminish, but our need for hydration doesn’t. Make sure you’re drinking enough water throughout the day. Hydration is key for so many bodily functions, including digestion and skin health. Aim for at least 8 cups of water a day, and more if you’re active.
Mobility and Balance
Maintaining your mobility and balance is more important than ever in your 70s and beyond. Simple exercises that focus on these aspects can go a long way in preventing falls and keeping you agile. Consider incorporating yoga or Tai Chi into your routine; both are excellent for balance and flexibility.
Social Connections and Emotional Well-being
Loneliness can be a silent health risk as we age. Make an effort to stay socially connected, whether it’s through family, friends, or community groups. Emotional well-being is just as important as physical health. Consider talking to a mental health professional if you’re feeling isolated or down.
Our Community Needs Your Wisdom
If your community or circle of friends has gotten smaller over the years, consider reaching out to new groups and communities. Every group, no matter the age, will benefit from your wisdom and experience. You are the keeper of our shared wisdom, we could all benefit from your voice <3.
Your 70s and beyond are a time to shine. With the right focus on nutrient density, mental and physical exercise, and social connections, you can make this a golden era of your life. You’ve got a lifetime of wisdom and experience; now’s the time to use it to make these years truly wonderful. Your body, mind, and community will thank you for it.
Conclusion
And there we have it—a comprehensive journey through the decades, exploring the golden principles that make aging a beautiful, fulfilling experience (or at least a little easier :). Remember, it's never too early or too late to start making choices that honor your body and soul.
As you move forward, keep these lessons close to your heart. Revisit them when you need a little nudge or a full-on push. And always, always listen to your body—it's the most truthful guide you'll ever have.
If you have any questions, jump to our private Facebook Group or the Ask Lisa page :)