Women’s Health at Every Age: Nutrition in your 60’s and Beyond

Published by Ginger Hultin, MS RDN CSO

The years after the age of 60 for women can bring about a renewed sense of self and the opportunity to focus more deeply on health and longevity. The post-menopausal years can be a time of vibrant health if women continue to prioritize their nutritional and fitness goals, staying informed about the evolving needs of their bodies. Physical activity, with a focus on strength, flexibility, and balance in addition to meeting changing nutrient needs are critical areas to consider.

If you haven’t caught up yet on our women’s health series, be sure to read our Foodtrients® pieces about women in their 20’s and 30’s and women in their 40’s and 50’s.

Nutrition for Longevity and Vitality

As your body ages, your digestive system may become less efficient, and nutrient absorption can decrease. This shift underscores the importance of a nutrient-dense diet and health screenings to monitor aspects of health from blood sugar balance to cardiovascular risks. Many people don’t realize that some nutrient needs – think calcium, vitamin D, B12, potassium, and protein – increase with age or are at risk of deficiency or low levels.

Bone Building Minerals: Bone health should be a major focus for older adults and many doctors will start screening bone density post-menopause. Studies show that post-menopausal women lose bone mass up to 2% each year so meeting calcium (1200mg/day after menopause) and vitamin D needs (800IU/day age 70+) is critical in addition to screening.
B-Vitamins: Keep a close eye on nutrients like B12 and potassium for your health at age 60+. Studies show that up to 43% of older adults experience B12 deficiency so this could be a good blood test to request at yearly physicals.
Potassium: many people don’t realize that potassium is a critically important mineral as you age. Women 51 years and older need 2600mg per day and it’s easy to get in the diet, naturally. Dried apricots, lentils, potatoes, tomatoes, and bananas are rich sources of potassium.
Fiber: High-fiber diets can help control blood sugar and promote digestive health, including a healthy gut microbiome, as you age. Whole grains, vegetables, fruits, nuts, seeds, beans, and lentils should be part of daily intake to meet the recommended 21+ grams per day at age 50 and older.

Physical Fitness for Women 60+

Physical activity remains crucial, with a focus on aerobic exercises like walking, swimming, and cycling, which can help maintain heart health and mobility. Many people don’t realize that osteoarthritic pain can be lessened by moving more (in ways that are friendly to the joints – think low-impact and strength-training). Movement may help reduce joint inflammation and strengthen surrounding muscles. If pain and mobility are challenges you face, be sure to speak with your doctor and ask for a referral for expert support from a physical or occupational therapist. Here are some other benefits of regular physical activity for women aged 60 and beyond:

Heart health: Cardiovascular disease is the number one health risk for women as they age so exercising about 30 minutes a day can help reduce the risk of high blood pressure, stroke, obesity, and diabetes.
Cognitive health: Research shows that women who are more physically active may even have better cognitive function as they age when compared to those who are sedentary.
Immune support: The immune system starts to wane with age, especially at age 80 and beyond but being physically active can help this important system in the body. Studies show that moderate levels of exercise offer lower incidence of acute respiratory illnesses

A Holistic Approach to Aging

Aging with grace and joy is more than simply eating healthfully and exercising. The mind-body connection, managing stress, and ensuring a strong social network are all important parts of health at 60 and beyond.

Managing stress is crucial at this stage of life, and practices such as mindfulness and relaxation can play a key role. Engaging in activities like meditation, deep breathing exercises, and gentle yoga can significantly reduce stress levels and enhance mental well-being. Maintaining strong community and social connections is equally important. Social ties are linked to better emotional and physical health, making it essential to stay connected through community centers, clubs, or volunteer work. These interactions not only provide a sense of purpose but also foster valuable relationships that contribute to overall health and happiness in the later years.

Life after 60 is a chapter that can be filled with joy, wisdom, and wellness. By adapting nutrition and lifestyle habits to the body’s changing needs, women can enjoy robust health and a zest for life. The strategies for maintaining health may evolve, but the core principle remains: a proactive, informed approach to well-being is the key to thriving from 60 to 100 years old (and beyond!). This period can be a time to harvest the fruits of lifelong health habits, savor the present moments, and look forward to the future with optimism and grace.

References

National Council on Aging. The Life-Changing Benefits of Exercise After 60. https://www.ncoa.org/article/the-life-changing-benefits-of-exercise-after-60/. Published August 2021.
US Department of Agriculture. MyPlate. Older Adults. https://www.myplate.gov/life-stages/older-adults.

National Institutes of Health. Vitamin D Health Professionals Fact Sheet. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Updated July 26, 2024.
National Institutes of Health. Calcium Health Professionals Fact Sheet. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Updated July 24, 2024.

National Institutes of Health. B12 Health Professionals Fact Sheet. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Updated March 26, 2024.

National Institutes of Health. Potassium Health Professionals Fact Sheet. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/. Updated June 2, 2022.

Barrett B, Hayney MS, Muller D, et al. Meditation or exercise for preventing acute respiratory infection (MEPARI-2): A randomized controlled trial. PLoS One. 2018 Jun 22;13(6):e0197778.

Xu L, Gu H, Cai X, Zhang Y, Hou X, Yu J, Sun T. The Effects of Exercise for Cognitive Function in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. 2023 Jan 7;20(2):1088.

Kreouzi M, Theodorakis N, Constantinou C. Lessons learned from Blue Zones, lifestyle medicine pillars and beyond: an update on the contributions of behavior and genetics to wellbeing and longevity. American Journal of Lifestyle Medicine. 2022. Pg 1-16.

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.