How to Stay Healthy at 60: Key Lifestyle Habits to Follow at Every Ag

Reaching the age of 60 in good health requires adopting a healthy lifestyle at every stage of life. Building a strong body at every age prepares it for the next phase.

According to Dr. Nivine Bashir—a lecturer, PhD in Nutrition and Meal Planning, specialist in organic chemistry, and a holder of a doctorate in Food Engineering and Biotechnology—there are three essential factors that should never be neglected:

✔ Omega-3 intake for brain health and cognitive function

✔ Sufficient protein consumption to maintain muscle strength

✔ Antioxidant-rich foods (fresh fruits and vegetables) to protect cells and prevent diseases

Protecting Your Health at 40

Dr. Nivine explains that at 40 years old, individuals should focus on:

✅ Prioritizing Protein Intake

Muscle loss begins around this age, making it essential to consume both plant-based and animal-based proteins.
Drinking plenty of water and incorporating omega-3 and healthy fats (such as salmon, tuna, raw nuts, and olive oil) into the diet.

❌ Avoiding Processed Foods

Canned and processed foods are often high in salt and unhealthy additives, which can negatively impact health.
Instead, opt for natural, fresh foods rich in vitamins, minerals, and antioxidants.
The Mediterranean diet is a great approach to maintaining good health and longevity.

🏋️‍♀️ Regular Exercise

Engage in at least 30 minutes of exercise, five times per week.
Include strength training with weights to maintain strong, resilient muscles.
Choose exercises suited to your body type and fitness level with professional guidance.

💧 Staying Hydrated

Drink at least 1.5 liters of water per day, adjusting for physical activity and climate conditions.

🚫 Cutting Down on Sugary Drinks & Caffeine

Avoid sugary beverages (such as packaged juices and sodas) as they contribute to weight gain and increase the risk of diabetes.
Limit caffeine intake (such as coffee) to prevent rapid heartbeats and high blood pressure.
Instead, opt for natural drinks like green tea, which is rich in antioxidants and supports overall health.

⚠️ Reducing Salt & Saturated Fat

Excessive salt intake can lead to high blood pressure, so it should be kept to a minimum.
Avoid saturated fats, which damage arteries and heart health.

Mental Health & Letting Go of Bad Habits

Dr. Nivine highlights that older adults often experience loneliness, especially after their children move out. This can negatively affect mental health.

🚨 Unhealthy coping mechanisms to avoid:

❌ Excessive TV watching or social media scrolling—it leads to weight gain and inactivity.

❌ Smoking, which is detrimental to health.

💡 Healthier alternatives:

✔ Socializing with family and friends to enhance mental well-being and cognitive health.

✔ Seeking professional guidance to develop a positive outlook on life and handle challenges with resilience.

✔ Engaging in new hobbies or group activities, such as hiking or board games, to relieve stress.

✔ Practicing stress management through exercise, yoga, or meditation.

The Importance of Quality Sleep

Dr. Nivine emphasizes that good sleep is essential for both physical and mental health.

✅ Healthy sleep habits include:

Sleeping and waking at consistent times to regulate the body’s biological clock.
Avoiding blue light from screens, caffeinated drinks, and heavy meals at least three hours before bedtime to ensure restful sleep.

Final Thoughts

Maintaining good health at 60 is a lifelong process. By focusing on nutrition, exercise, hydration, mental well-being, and quality sleep, individuals can ensure a strong, energetic, and fulfilling life as they age.