The Longevity Roadmap
How your body changes after 60 and how to fuel your vitality.
| Body System | The Change | Nutrition Fix | Exercise & Lifestyle |
|---|---|---|---|
| Vision | Reduced night vision; risk of cataracts. | Lutein & Vitamin A: Spinach, Kale, and Carrots. | Wear UV-rated sunglasses; annual eye exams. |
| Bone Density | Bones become more porous and brittle. | Calcium & Vit D: Greek yogurt, leafy greens, fortified milk. | Weight-bearing: 30 mins of walking or dancing daily. |
| Muscle Mass | Sarcopenia (loss of strength and muscle). | High Protein: Eggs, lean poultry, and whey protein. | Resistance: Lifting weights or using bands 2x weekly. |
| Brain Health | Slower recall and reduced focus. | Omega-3s: Walnuts, Flaxseeds, and Fatty Fish. | Stay social! Join clubs and keep learning new skills. |
| Digestion | Slower metabolism and gut movement. | Fiber & Probiotics: Oats, Kefir, and berries. | Hydration: Drink 8+ glasses of water to aid fiber. |
Vitality Tip: The 30g Rule
To maintain muscle after age 60, aim for at least 30 grams of protein at breakfast. Most adults skip protein in the morning, but it's the most critical time to "wake up" your muscles!
Gender-Specific Aging
Nutrition and lifestyle needs shift differently for men and women as we age. Here is your roadmap to staying vital.
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For Women (60+)
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The Bone Priority
Post-menopause, bone density drops. Focus on 1,200mg of Calcium daily.
FIX: Sardines, Fortified Greens, Vitamin K2. -
Metabolic Shift
Muscle converts to fat more easily. Prioritize Protein over Carbs.
FIX: Resistance bands and Pilates.
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For Men (60+)
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Cardiovascular Defense
Men are at higher risk for heart issues. Focus on Heart-Healthy Fats.
FIX: Walnuts, Avocado, Olive Oil. -
Prostate & Vitality
Testosterone levels decline. Zinc is your best friend here.
FIX: Pumpkin Seeds, Shellfish, Cooked Tomatoes.
The Universal Rule
"Movement is medicine, but recovery is the cure."
Sleep: 7-8 hours to allow cellular repair.
Hydration: 2 Liters to prevent joint stiffness.
Vitamin D: Essential for both for immune health.