Can belly fat suddenly appear without weight gain? Can cholesterol rise without us changing our diet? And what about the bones, memory, and vision? Some of these changes are age-related, but many of them can be influenced through proper nutrition, activity, and habits. Precisely for this reason, I wrote my new book on nutrition and health in the third age – Listening to the Body. But, you ask rightly: What even is this age, and who decided when it begins?
So first of all, know that there is no such definition. There is no specific date on which one enters the "third" age, and it isn't even a matter of personal feeling – it is an age with more life wisdom, more patience, more free time to invest in ourselves, and also more awareness and understanding that health is not something that can be taken lightly. Here are 7 changes worth knowing, and a few things that can be done right now:
1. Does muscle mass really decrease?
Yes, but it doesn't have to happen. Over the years, the body gradually loses muscle mass and strength. The process begins long before we define ourselves as being "in the third age," and it accelerates when physical activity decreases or when the menu does not contain enough protein.
The most effective way to maintain muscles is to combine strength training regularly and consume enough protein throughout the day. It is recommended to spread the protein among meals and not concentrate almost all of it at dinner. Eggs, dairy products, fish, meat, tofu, soy, and legumes can all be incorporated according to the personal menu.
2. Does fat really tend to move to the abdominal area?
Yes – but the phenomenon can be prevented, sometimes even without a dramatic change in weight. The distribution of fat in the body changes with age. In women, the change is particularly noticeable after menopause, but in men too – the tendency to accumulate fat in the abdominal area increases after age 60. Abdominal fat has health significance because it is more strongly linked to insulin resistance, type 2 diabetes, and heart disease.
A simple check that can be done at home to discover if one is at risk: Waist circumference to height ratio. Measure the waist circumference and divide by height, in the same units. Suppose if the waist circumference is 80 cm and the height is 160 cm, calculate 80 divided by 160, the result is 0.5 – and it is normal. 0.6 or more – indicates risk.
3. Do bones necessarily lose density?
Yes, but this can be slowed down. Over the years, the rate of bone building decreases, while the risk of osteopenia and osteoporosis increases. Calcium is an important part of the story, but bone also needs vitamin D, protein, and physical activity that exerts load on bone and muscle.
It is advisable to check how much calcium is actually obtained from food before deciding on a supplement. Fortified drinks, dairy products, tahini, soy, and other foods can provide significant amounts, and if the target is not reached in the menu and a supplement is required – its amount should complement the deficit in the menu up to the desired daily amount, rather than automatically taking the full dose.
4. Memory requires more attention
Mild forgetfulness of a name or where we placed the keys is not necessarily a sign of a problem, but over the years, it is worth investing more in factors that support brain health. There is no single food or supplement that guarantees good memory.
Certain nutritional deficiencies too, especially vitamin B12, can affect nervous system function and memory. As age increases, absorption of B12 from food may decrease in some people, so in case of suspicion, it is advisable to check blood levels and treat accordingly.
5. Does vision change?
Yes. And it starts at an early age. In addition, over the years, problems such as cataracts and age-related macular degeneration become more common. Heredity is of course important, but nutrition also plays a role in preserving eye health. Lutein and zeaxanthin are antioxidants found in high concentration in the retina, and can be obtained from green vegetables like spinach, kale, and broccoli, as well as egg yolk and corn.
6. Must blood pressure rise?
Theoretically, with age, blood vessels become less flexible, so systolic blood pressure tends to rise in many people. But this is not inevitable, and also – nutrition can have a significant effect. Reducing salt is only part of the picture. Potassium is also important for blood pressure balance, and it is found in good quantities in vegetables, fruits, legumes, and potatoes. Maintaining a suitable weight, physical activity, and reducing ultra-processed food help as well.
7. Is the digestive system more sensitive?
Constipation, bloating, heartburn, and reflux – all of these become more common over the years, partly due to changes in digestive motility, medications, decreased physical activity, and changes in diet.
The solution depends on the symptom. In constipation, one can gradually be assisted by more fiber, fluids, and activity. In reflux, special attention should be paid to meal size and timing, and a large, fatty meal in the evening can be burdensome even when made of foods considered healthy. For those suffering from heartburn, smaller evening meals and a gap before sleep can make a significant difference.
This is the time to live healthy
The third age is not a specific day on the calendar. For me, it is a stage where one begins to listen more to the body and ask what can be done to maintain health over time.
The goal is not to try to be 30 years old forever. The goal is to reach the coming years with as much strength, movement, clarity, independence, and enjoyment of life as possible.
On these topics, as well as cholesterol, diabetes, nutritional supplements, sleep, magnesium, eye health, the digestive system, and more, I expanded in my new book Listening to the Body – Nutrition and Health in the Third Age.
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