When a person reaches the age of 60, their risk of health risks increases, such as heart disease, joint problems, and cognitive problems.

But the good news is that there are things that can be done today to delay the aging process.

And the British newspaper “Telegraph” published an article in which it stated that a study indicated that switching to a healthy diet, even in advanced years, can extend life by a decade.

According to a study published in February 2022, scientists at the University of Bergen in Norway showed that by sticking to an “ideal” diet high in grains, legumes and nuts, at the age of 60, you can add nearly an additional 10 years. In life, the researchers also found that even at the age of 80 this can add an extra 3 years to life expectancy.

Here are simple changes in your 60s for a longer, healthier life:

1- Calorie restriction

"Bergen's research is completely sound data from a large study," says Rose Ann Kenny, professor of medical gerontology at Trinity College Dublin.

"I would say that people in their forties and fifties should focus on building strong friendships, and for each year after the age of 60, aim to do a little more exercise than you did the year before. At all ages, try to limit calories somewhat." Bigger than I was when I was younger."

Restricting calories means controlling the amount of food you eat, and not eating more calories than you need so that you do not gain weight.

2- Eat a Mediterranean diet

Professor Kenny says there is not enough evidence that vegetarians live longer, and she agrees that one of the best things we can do to live longer is to reduce or eliminate red and processed meat and follow a Mediterranean diet.

"A range of studies confirm the health benefits of the Mediterranean diet from whole grains, fruits, vegetables, seafood, beans, nuts and olive oil," she added.

3- Avoid red meat

“It has been repeatedly shown that processed meats, such as sausage and bacon, lead to faster aging,” Professor Kenny adds, with research from China indicating that these foods are the main causes of cardiovascular disease, cancer, respiratory disease and neurodegenerative diseases, and that an increase in total intake of Red and processed meat 3.5 servings per week or more over 8 years is associated with a 10% increase in risk of death for the next eight years. Processed meat can also impair sleep, because it contains high levels of tyramine, an amino acid that to the alertness of the brain.

However, eating fatty fish - such as salmon, tuna or sardines - is said to help prevent dementia, prostate cancer and age-related vision loss.

4- Feed your gut

Studies of the microbiome - the bacteria that live in our gut - show it's critical to the immune system, heart and weight, with Professor Kenny saying: "Research shows that it is possible to change the diversity of the gut microbiome within 72 hours of changing our eating habits, and this can be done at any age. You can also eat different foods such as berries, blackberries, grapes, and pickled foods such as sauerkraut or kimchi.

5- exercises

When it comes to lowering the risk of an early death, doing middle-aged exercise and the type of exercise you do is just as good for you as starting at an early age. "Most people know the benefits of aerobic exercise, but resistance training (with weights) is just as important in maintaining a healthy heart," says Kenny. on bone and muscle strength.

When it comes to aerobic exercise, you can aim for more than 150 minutes a week, while Prof. Kenny stresses that brisk walking is ideal for health.

6- Reducing naps

Our sleep pattern changes as we age, our nights can become more turbulent, as we sleep for shorter periods and wake up earlier, so it's no surprise that we feel the need to take more naps.

Prof Kenny says: "It's a good idea to nap for a maximum of 20 minutes, but not after 3pm or else it will disrupt your circadian rhythm, which in turn drains your energy and makes you feel older."