Switch off aging: 6 key habits to staying healthy and active in old age
Which habits can stop aging (photo: magnific)
Ukrainian nutritionist Oksana Skytalinska revealed six critically important habits that can slow aging and protect the brain from degeneration. These simple rules can help preserve cognitive reserve and vascular health even at an advanced age.
Oksana Skytalinska shares what exactly should be done to stay energetic and healthy after 60.
Physical activity is super important
For people over 60, physical activity stops being a matter of aesthetics and becomes a matter of survival. Strength exercises activate the release of myokines — molecules that suppress chronic inflammation and protect neurons from dementia.
It has been proven that even minimal exercise for 30–60 minutes a week can reduce overall mortality risk by an impressive 10–20%, turning muscles into the most reliable currency of longevity.
Why nutrition is very important
Nutrition after sixty requires a radical review: the need for quality protein increases to 1.2 g per kilogram of body weight.
Focusing on a Mediterranean-style diet with plenty of greens, berries, fish, and healthy fats (nuts, olive oil) can reduce the risk of strokes and heart attacks by 30%.
In addition to nutrition, the doctor advises training the vestibular system. Simply standing on one leg during morning routines can help prevent falls, which are the main threat to independence at an older age.
Do not forget about communication
Social isolation acts destructively for older people, so communication with friends over a cup of quality tea is not just entertainment, but support for cognitive reserve.
Complex books and learning new skills prevent the brain from “rusting,” creating new neural connections. At the same time, it is critically important to keep under control: blood pressure, blood sugar, cholesterol, and bone density should be known by heart.
6 important steps for women 60+
- Strength exercises: push-ups or resistance band exercises to protect the brain
- Active walking: at least 150 minutes per week for heart health
- Balance training: dancing or balance exercises every day
- Protein-rich diet: increasing protein and healthy fat intake
- Intellectual challenges: learning languages and active socialization
- Regular checkups: monitoring the body’s main medical indicators
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
