After the age of 60, the human body undergoes comprehensive aging in organ function and mobility. At this stage, the risk of heart disease increases significantly, along with problems related to bones and joints, high blood pressure, sleep quality, and a higher risk of cancer due to aging.

Exercise is a method proven by many studies to be beneficial for health and to help delay aging. However, it is not a solution that can be easily practiced every day, especially for people with weak physical strength or joint pain after turning 60. Therefore, in addition to maintaining physical activity through household chores and hobbies, middle-aged and older adults can improve their physical health through habits related to diet and mental health management.

Researchers from the Karolinska Institute in Sweden published a study in a gerontology journal showing that people who live beyond 100 years old tend to have lower levels of glucose, creatinine, and uric acid starting from their 60s. High creatinine levels may indicate kidney problems, while uric acid is associated with inflammation. High glucose levels (blood sugar) can lead to diabetes.

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Drink plenty of water and eat a variety of fresh fruits and vegetables

When you reach 60, the best way to live healthily and extend longevity is not exercising more, but maintaining these four habits – Image 1.
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Eating plenty of fresh fruits and vegetables (excluding those with high sugar content) helps control blood sugar levels, preventing diabetes and its complications. Meanwhile, drinking enough water—at least eight glasses per day—helps the kidneys eliminate uric acid more effectively and reduces blood sugar levels.

People over 60 can also consume sugar-free beverages such as green tea, herbal tea, lemon water, or cherry juice to help lower blood sugar while supporting kidney health.

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Eat less red meat and reduce salt intake

Consuming large amounts of red meat increases uric acid levels in the blood, negatively affecting kidney, heart, and liver function. Excess uric acid is also a cause of many serious conditions such as high blood pressure, heart failure, non-alcoholic fatty liver disease, obesity, diabetes, and gout.

When you reach 60, the best way to live healthily and extend longevity is not exercising more, but maintaining these four habits – Image 2.
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Therefore, a diet low in red meat can help prevent these issues. Instead, prioritize white meat such as chicken and fish, and obtain protein from plant-based sources like eggs and nuts, which are beneficial for health. Eating less salt and increasing fiber intake are natural ways to reduce creatinine levels.

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Avoid staying up late and maintain good sleep quality

Staying up late prevents the kidneys from getting adequate rest and reduces metabolic efficiency, thereby increasing uric acid levels. Long-term sleep deprivation is also an often-overlooked cause of kidney damage. Sleeping late and getting insufficient sleep accelerates aging and leaves the body fatigued the next day.

Therefore, older adults—especially those over 60—should maintain a routine of going to bed early and waking up early. They can also consume foods that support good sleep, such as chamomile tea, fruits, yogurt, and warm milk. According to the U.S. National Library of Medicine, consuming pineapple, oranges, and bananas can increase melatonin production about two hours later, while providing essential vitamins and minerals for sleep.

People over 60 should also avoid eating late at night or engaging in intense physical activity close to bedtime, as this can cause insomnia. In addition, good-quality sleep helps maintain healthy blood sugar levels and body weight.

When you reach 60, the best way to live healthily and extend longevity is not exercising more, but maintaining these four habits – Image 3.
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Avoid stress

Stress can affect blood sugar levels because the body releases hormones such as cortisol, which increase blood glucose. Some studies show that relaxation activities that reduce stress can simultaneously lower blood sugar levels. Stress also raises uric acid levels in the body. Therefore, people over 60 need to pay more attention to their mental health, maintain positive social relationships, and use stress-relief methods such as meditation and yoga.