Lifestyle choices can have a huge impact – here’s how to stay active as you age
Feeling old? Think again. With the average life expectancy for UK women hovering around the mid-80s, most of us have years of life ahead of us. And if you stay active and healthy, you can enjoy every single one.
We have more control over how we age than was once thought, says nutritional therapist Kim Plaza, at Bio-Kult. Each decade brings new challenges, but here’s how to face them and still be thriving at 80 – and beyond.
Your 50s
It can be a difficult time, with many women going through the menopause. ‘Falling oestrogen levels mean we lose the hormone’s shield against a number of conditions, including cardiovascular disease, high cholesterol and osteoporosis,’ says Kim. But there are ways to counterbalance the effects.
✱ STRESS LESS
When your ovaries produce less oestrogen, your adrenal glands, which also produce stress hormones such as cortisol, try to pick up the slack, says Kim. Plus, chronic stress is associated with heart disease. Try a yoga class or learn to meditate – search for guided sessions on YouTube.
✱ DEFOG YOUR THOUGHTS
Almost 80% of women experience brain fog during the menopause*, but eating the right foods can help. ‘Oxidative stress and inflammation are among the leading causes of brain ageing,’ says Kim. ‘Avoid sugary foods and refined carbs, and eat more polyphenols, which act as antioxidants, such as brightly coloured fruit and veg, green tea, cacao powder, nuts and beans.’
✱ KEY HEALTH CHECK
About eight out of 10 cases of breast cancer happen in women over 50**. Get screened by the NHS every three years and check your breasts monthly – go to nhs.uk to learn how.
Your 60s
You should dedicate this decade to building healthy habits to take with you into your later life. ‘The loss of muscle mass due to ageing is actually only about 10-15%. The rest is due to lack of activity and poor diet,’ says nutritional therapist Katarina Cepinova, at well-actually.co.uk
✱ TRAIN YOUR BRAIN
‘Parts of the brain shrink as we get older,’ says Katarina. Research*** shows that sudoku can help boost your memory, but if that’s not your thing, have a go at a crossword or learning a new language or skill.
✱ KEEP UP THE CARDIO
‘As you ag
