Diet plays a key role in maintaining the overall health of a sixty year-old woman. By the age of 60, most women have completed menopause, and may notice significant changes in their body, including weight gain and a reduced metabolism. By maintaining a healthy diet and exercising regularly, you can keep yourself healthy and help battle several diseases and health problems that come with getting older.
Postmenopause and Health
Most women finish going through menopause by the age of 60. A woman knows she has completed menopause when she has completely stopped menstruating for more than 12 months. After menopause, a woman's estrogen production drops by 40 to 60 percent, and her body almost completely stops producing progesterone. Due to these dramatic decreases in hormone levels, a 60-year-old woman experiences changes in her body, and becomes much more susceptible to health risks. Your metabolism decreases after menopause, which makes you more vulnerable to weight gain. Additionally, postmenopausal women become much more susceptible to cardiovascular disease and osteoporosis.
Caloric Consumption
As a 60-year-old woman you should eat a diet that is low in calories, since your body's metabolism has decreased. Aging causes a natural decline in appetite, so you may notice that you need fewer calories. It is healthiest to eat only when you are hungry, and to consume enough food to satisfy your hunger. It is better to eat multiple small meals throughout the day then to overeat at any one meal.
Nutrition and Diet
Avoid over-processed foods which have excessive fat, sodium and preservatives. Instead, eat a balance of whole foods, including fruits, vegetables, lean protein, dairy, whole grains, healthy fat and fluids. Fruits and vegetables in particular are extremely important for women at this age. Regular consumption of fresh, colorful vegetables and vegetable juices is one of the best ways to protect yourself against heart disease and cancer. Fruits and vegetables are high in antioxidants and vitamins which also help fight osteoporosis.
Exercise
As a supplement to your diet, it is vital for a 60-year-old woman to exercise regularly, ideally 30 minutes per day. Exercise helps increase your metabolism and burn fat. You can find activities in your daily life that keep you active, such as gardening, dancing, bike riding and walking. Aerobic exercise and strength training help increase muscle mass, boost metabolism, and strengthen bones. Exercise helps battle osteoporosis, heart disease and cancer.
Professional Advice
Consult your doctor about changes you experience in your body and any concerns you may have about your diet. It is very important to talk with a doctor before making radical changes to your diet. Additionally, talk with your doctor about vitamin supplements. 60 year-old women especially need calcium, vitamin D, zinc and vitamin B12. Ask your doctor if you should take supplements of these nutrients, or if your diet alone sufficiently provides them.
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