As women enter their 60s, they face unique health challenges that can impact their quality of life. However, many of these issues can be prevented with the right knowledge and lifestyle changes.
Here are 15 key pitfalls every woman over 60 should be aware of. By making small tweaks to your routine, you can boost your health, vitality, and happiness in your golden years.
1. Skipping Important Health Screenings
Many serious diseases like breast cancer, colorectal cancer, and osteoporosis become more common after age 60. But they are much more treatable when caught early through screenings.
Make sure you stay up-to-date on recommended tests like mammograms, colonoscopies, and bone density scans.
Talk to your doctor about which screenings you need based on your age and risk factors. Then, schedule them and stick to the plan. Preventive care is one of the most powerful tools for healthy aging.
2. Neglecting Your Mental Health
Depression, anxiety, and other mental health issues are not a normal part of aging, but they are common in older adults. In fact, about 20% of people over 60 suffer from a mental or neurological disorder. (ref) Ignoring your emotional well-being can take a major toll.
Make your mental health a priority by staying socially engaged, managing stress, and seeking help if you’re struggling. Talk therapy, medication, and lifestyle changes can all make a big difference. Remember, it’s never too late to get support.
3. Being Sedentary
Leading a sedentary lifestyle is one of the worst things you can do for your health at any age. But it becomes especially risky as you get older. Inactivity contributes to obesity, heart disease, cognitive decline, and mobility issues.
Aim to get at least 150 minutes per week of moderate exercise, like brisk walking. Mix in strength training and balance exercises, too.
Find activities you enjoy so you’ll stick with them. Even small amounts of movement throughout the day add up.
4. Ignoring Incontinence
Over half of women above 60 experience urinary incontinence. But many suffer in silence due to embarrassment. This can lead to anxiety, isolation, and a lower quality of life. Incontinence is treatable, so don’t hesitate to bring it up with your doctor.
There are many options to manage leaks, from pelvic floor exercises to medications to surgery in some cases. The right treatment depends on the type and severity.
With the proper approach, you can take control and maintain an active lifestyle.
5. Not Getting Enough Sleep
Insomnia and other sleep problems become more prevalent with age. But skimping on shut-eye is a big mistake. Lack of sleep is tied to a host of health issues, including obesity, diabetes, cardiovascular disease, and dementia.
Practice good sleep hygiene by sticking to a consistent schedule, avoiding late-day caffeine and heavy meals, and creating a relaxing wind-down routine.
Limit daytime naps to 30 minutes. If sleep troubles persist, talk to your doctor to rule out underlying issues.
6. Failing to Adapt Your Diet
As your body changes with age, so should your eating habits. Your calorie needs decrease while your requirements for certain nutrients like protein, calcium, and B vitamins increase. Ignoring these shifts can lead to deficiencies and unintended weight gain.
Focus on nutrient-dense whole foods like fruits, veggies, lean proteins, and whole grains. Incorporate healthy fats from sources like fish, nuts, and olive oil.
Limit processed foods, added sugars, and excess salt. Consider working with a dietitian to create an individualized plan.
7. Underestimating the Importance of Social Connections
Loneliness and social isolation are serious threats to health in older age. They’re linked to cognitive decline, depression, heart disease, and even premature death.
However, many seniors let social ties dwindle after retirement or losing a spouse.
Make an effort to nurture relationships and stay engaged in your community. Schedule regular outings with friends and family.
Take a class, join a club, or volunteer for a cause you care about. Companionship and purpose are potent medicines.
8. Neglecting Your Skin
Your skin becomes thinner, drier, and less elastic with age. It’s also more prone to damage from sun exposure over the years. Ignoring your skin can speed up the aging process and raise your risk of issues like persistent dryness and skin cancer.
Wear sunscreen with at least SPF 30 daily, even when it’s cloudy. Gently cleanse and moisturize your skin morning and night.
See a dermatologist yearly for a skin exam. With the right care, you can keep your skin healthy and radiant for years to come.
9. Overlooking Bone Health
Osteoporosis, a condition that causes bones to become brittle and fragile, affects about 1 in 4 women over 65. (ref) Weak bones put you at risk of fractures and loss of independence. But many fail to take steps to protect their bone density.
Get plenty of calcium and vitamin D through diet or supplements as recommended by your doctor. Do weight-bearing and resistance exercises to strengthen bones.
If you’re at high risk, medications can help, too. Safeguard your bones now for greater mobility later.
10. Disregarding Changes in Bladder & Bowel Function
Constipation, diarrhea, and loss of bladder control are common complaints among older women. These issues can be uncomfortable, inconvenient, and even socially isolating. But they’re often treatable, so don’t dismiss them as an inevitable part of aging.
Stay hydrated, eat plenty of fiber, and exercise regularly to keep things running smoothly. Bladder training, pelvic floor therapy, and medications can help with incontinence. See your doctor if you notice persistent changes in bathroom habits.
11. Letting Chronic Conditions Go Unchecked
Almost 90% of older adults have at least one chronic disease, and 79% have two or more, such as diabetes, hypertension, and arthritis. Failing to properly manage these conditions can lead to complications and reduced quality of life.
Work closely with your healthcare team to keep chronic diseases in check. Take medications as prescribed, monitor your symptoms, and make recommended lifestyle changes.
With diligent management, you can minimize the impact on your daily life.
12. Avoiding the Doctor
Many older women skip routine checkups, especially if they’re feeling healthy. But regular visits are key for catching problems early when they’re most treatable. Plus, your doctor can provide personalized guidance for staying well.
Schedule an annual physical, and don’t hesitate to bring up any concerns, no matter how minor they may seem. Building a strong relationship with a primary care provider you trust can go a long way for your health.
13. Neglecting Your Brain Health
Dementia is a top fear among aging women, but few take proactive steps to protect their cognitive function. While some factors are out of your control, there’s a lot you can do to keep your mind sharp.
Engage in mentally stimulating activities like reading, puzzles, and learning new skills. Stay physically active and socially connected. Eat a brain-healthy diet rich in antioxidants and omega-3s. These habits can help ward off decline.
14. Ignoring Menopausal Changes
Menopause brings a host of changes, from hot flashes to vaginal dryness to sleep disturbances. But many women tough out symptoms without seeking help. Untreated, these issues can drag down your quality of life.
Talk to your gynecologist about options for managing menopause symptoms. Hormone therapy, vaginal lubricants, and lifestyle changes can provide relief. You don’t have to simply grin and bear it.
15. Neglecting Your Sexual Health
Sexual dysfunction becomes more common with age due to factors like hormonal changes, chronic illness, and medication side effects. But many women are too embarrassed to discuss sex problems with their partner or doctor.
Remember, a satisfying sex life is possible at any age. Communicate openly with your partner about your needs and concerns. Talk to your doctor, too – there are many treatments available, from lubricants to hormones to counseling.
Don’t let stigma stand in the way of this important aspect of your well-being.
By avoiding these common mistakes, you can set yourself up for a healthier, happier life in your 60s and beyond. It’s never too late to make positive changes. With the right knowledge and a proactive approach, you can thrive in this new chapter.
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Martha A. Lavallie
Martha is a journalist with close to a decade of experience in uncovering and reporting on the most compelling stories of our time. Passionate about staying ahead of the curve, she specializes in shedding light on trending topics and captivating global narratives. Her insightful articles have garnered acclaim, making her a trusted voice in today's dynamic media landscape.
