Your Golden Years Don’t Have to Be a Drag: 16 Things to Ditch after 60

As we age, many aspects of our lives need to evolve – including what we eat, how we spend our time, and what we prioritize. 

Contrary to conventional wisdom, research shows that happiness and life satisfaction tend to increase in later decades of life. In many countries, people aged 60 and over report higher levels of happiness and well-being compared to younger and middle-aged adults¹. 

By making some key lifestyle adjustments, the evidence suggests these later years can truly be among our most fulfilling. Here are 16 things you simply shouldn’t bother with once you hit that sixth decade:

1. All-Nighters

Remember cramming all night for finals in college? Or those late nights at the office trying to hit a deadline? Well, once you’re 60-plus, prioritizing sleep becomes crucial for health and cognitive function. 

Lack of sleep increases inflammation, impairs brain performance, and can contribute to serious issues like heart disease and diabetes. (ref) Aim for 7-9 hours per night by establishing a relaxing pre-bed routine.

2. Tanning Beds

Hopefully you’ve already kicked this habit, but if not, your 60s are definitely time to swear off tanning beds for good. The UV radiation significantly increases risk of skin cancer, premature aging of the skin, wrinkles, age spots, and more. Embrace your natural skin tone and use sunscreen instead.

3. Crash Diets

Fad diets and overly restrictive eating patterns can be detrimental at any age, but especially as you get older. They often lack nutrients critical for maintaining muscle mass, bone density, and overall health. Focus on balanced nutrition from all the food groups instead.

4. Binge Drinking

While moderate alcohol consumption may have some benefits, binge drinking (4+ drinks in a couple hours for women, 5+ for men) is never a good idea – and becomes increasingly risky with age due to metabolic changes. (ref) Stick to no more than one drink per day for women, two for men.

5. Smoking

If you’re still smoking by 60, it’s well past time to quit. Smoking accelerates aging and significantly increases risk of lung disease, heart disease, stroke, osteoporosis, and multiple cancers. Your 60s are not too late to quit and start reversing some of smoking’s negative effects.

6. Sedentary Lifestyle

Staying active is crucial for maintaining mobility, strength, balance, and independence as you age. Sedentary behavior is linked to increased risk of obesity, heart disease, diabetes, cancer, and early death. Aim for 150+ minutes of physical activity per week through a mix of cardio, strength training, balance, and flexibility exercises.

7. Neglecting Sunscreen

Sun exposure is cumulative over your lifetime, so those childhood sunburns are adding up by the time you’re 60. Using sunscreen daily (even in winter) helps prevent further skin damage and reduces risk of skin cancer. Look for an SPF 30+ broad spectrum sunscreen.

8. Skipping Dental Visits

As you age, your risk increases for oral health issues like tooth decay, gum disease, mouth infections, and oral cancer. (ref) Seeing your dentist regularly for cleanings and checkups is essential for catching any problems early when they’re most treatable.

9. Ignoring Mental Health

Rates of depression and anxiety tend to increase as people get older, often due to factors like chronic illness, loss of loved ones, and life transitions. Don’t neglect your mental and emotional wellbeing – seek counseling or other support if you’re struggling.

10. Staying Up Late

Your body’s circadian rhythms shift as you age, so you may find yourself getting tired earlier in the evening. Prioritizing an age-appropriate sleep schedule and getting 7-9 hours per night supports overall health.

11. Eating Undercooked Foods

As you get older, your risk increases for foodborne illnesses from consuming undercooked eggs, meat, seafood, or unpasteurized dairy products. Ensure all foods are cooked to recommended safe internal temperatures.

12. Neglecting Strength Training

Muscle mass naturally declines with age, which can impact strength, balance, and mobility if you don’t take steps to preserve it. Incorporate strength training 2-3 times per week to maintain muscle health.

13. Eating High Sodium Foods

Sodium intake becomes increasingly important to moderate as you age to help control blood pressure and reduce risk of heart disease, stroke, and kidney disease. Limit processed/restaurant foods and don’t add extra salt.

14. Ignoring Socializing

An active social life provides mental stimulation, emotional support, and even some physical activity – all key factors for healthy aging. Make an effort to regularly connect with friends, family, clubs, or community groups.

15. Avoiding Health Screenings

Preventive health screenings like colonoscopies, mammograms, skin checks, and more become increasingly important as you get older for early detection of potential issues. Don’t skip or delay recommended screenings.

16. Living in Cluttered Spaces

Tripping hazards and excess clutter can make your living space dangerous as your mobility and eyesight decline with age. Do regular purges and arrange furniture to open up walking paths for safety.

Your 60s & Beyond: Thriving through Positive Changes

While some adjustments are inevitable as you age, your later years can absolutely still be vibrant, active, and engaging – as long as you’re willing to ditch some unhealthy habits and embrace a lifestyle focused on your evolving needs.

Source: 

1. https://www.researchgate.net/publication/337797740_Happiness_and_Cognitive_Impairment_Among_Older_Adults_Investigating_the_Mediational_Roles_of_Disability_Depression_Social_Contact_Frequency_and_Loneliness