How to future proof healthy aging
While perimenopause and menopause is having a well-deserved hot minute, have you noticed that our visibility falls off a cliff after this life phase?
According to Australian data, the average age of menopause is 51 yo, though the lived experience can vary widely. Following the ‘official’ timeline, this makes the years between 51 and 65 a grey zone between menopause and ‘old age’ and is largely ignored in the health literature. [
As a naturopath I believe, regardless of gender, eating and living well at any age is important. However this becomes even more vital the older we get.
There’s no magic bullet to assure a healthy older age but there is good evidence that future proofing your health starts NOW, regardless of whether you’re in your 20s or 60s!
Lifestyle tips for better health at all ages
Eat breakfast. If you’re a fan of ‘fasting’, consider eating your last meal by 6 pm rather than skipping breakfast.
Protein is important but go for quality over quantity, eg eggs, fish, grass fed animals, legumes, whole grains, seeds and nuts.
Eat a rainbow of veggies, ideally 40 different plant foods a week to support your gut microbiome.
Minimise eating refined (including all forms of flour and sugar) and fried foods.
Alcohol: preferably don’t drink or only occasionally (no more than one standard drink a week). Avoid if you have any pre-existing cancer risks (including personal or family history of breast or bowel cancer).
Drink at least two litres of pure water a day, as hydration is important for cognition.
Don’t smoke or vape any substance.
Exercise daily – move your body frequently throughout the day and include some strength, cardio and flexibility. If in doubt – dance!
Sleep: though our patterns may change with age we still need 7 -9 hours a day.
Keep learning new things. Mix it up. New skills challenge our mind way beyond doing a crossword.
Sunshine is important not just for vitamin D but also for other hormones including those that set our circadian rhythms. How much sun is safe without protection depends on many factors.
Mental health. Hopefully with age comes wisdom, self-acceptance and find ways to de-stress that work for you. It’s never too late to learn how to be kind to yourself.
Friendships and community are strongly related to wellbeing as we age. Regular with contact with others whose company we generally enjoy, and having a good laugh, is an often-overlooked key to health at any time in life!
Living long and well
The length of our lives and how well we are in later years are two different issues. Health Adjusted Life Expectancy suggests the majority of people have at least a decade of sub-optimal health before dying.
While genes account for up to 25% of our longevity, lifestyle factors make up approximately 70%, with a sprinkling of luck thrown in for good measure. There’s everything to gain by following these lifestyle tips.
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