Healthy eating over 60

As we age, our hormones and body composition change. A number of phenomena can be observed, such as a drop in bone density, particularly threatening women around the age of the menopause. Muscle mass also decreases. Indeed, from the age of 30 onwards, all individuals, whether in good health or not, lose around 1% of their muscle mass each year, and more rapidly between the ages of 50 and 60. This phenomenon is called sarcopenia. Two factors play a decisive role in the development of sarcopenia: insufficient protein intake and lack of physical activity. So what are the good eating habits and other good reflexes to adopt on a daily basis when you're 60 or over?

As we age, we need to eat more protein to maintain muscle mass and the body's various functions. It is estimated that one gram of protein is needed per kilo of body weight. For example, an adult weighing 80 kilos should consume 80 grams of protein a day. Gradually reduce the proportion of starchy foods and replace it with more protein, spreading this intake out over the day. It's a well-known fact that animal-based foods are a good source of protein:

Plant-based foods contain proteins:

As we age, our appetite diminishes, but our energy needs remain unchanged. While the number of calories required decreases with age, the need for nutrients, such as vitamins and minerals, remains the same. One of these vitamins is vitamin D, synthesised by our skin under the effect of UV rays. As we age, the formation of vitamin D by the skin drops by a quarter. Yet vitamin D plays a vital role in strengthening the immune system, and in the health of our body's bone and muscle tissue. So check with your doctor that you are getting enough vitamin D. In the meantime, remember that certain foods contain vitamin D, such as oily fish like herring, salmon and sardines, and dairy products. And don't forget to get some fresh air in the sun to replenish your vitamin D, without of course forgetting to protect your skin beforehand.

Calcium is essential for strong bones. Dairy products are an excellent source of calcium, but it is also found in certain vegetables such as spinach and broccoli, as well as in pulses and certain herbs such as basil and thyme.

Even if you've never done any sport before, it's never too late. Physical activity is essential at every stage of life, and particularly so for older people. Sport gives you greater independence and mobility, better balance, greater reaction capacity and improved endurance. Climbing stairs, walking on uneven paths and avoiding falls are just a few examples of everyday activities. So while there's no need to run a marathon every other day, regular moderate physical activity will keep you healthy for longer by:

Last but not least: hydration. Seniors are more often victims of dehydration than other age groups. This is partly due to an age-related reduction in the sensation of thirst, and partly to the fact that as we age, our bodies sweat less and less. Remember to drink regularly throughout the day. We recommend drinking 1.5 to 2 litres a day.

With these tips, which are easy to put into practice every day, you'll be able to keep your body and mind in top shape.