Experts warn: three common mistakes can accelerate aging, increase the risk of fractures, cardiovascular diseases, and loss of independence. Experts note that after 60, it is especially important to reconsider daily lifestyle, as the body no longer copes with stress as effectively as in youth. ### Why is it not advisable to eat "tea with a sandwich" after 60? One of the most common mistakes specialists identify is a lack of protein. With age, the body absorbs it worse due to so-called anabolic resistance. If a full lunch is regularly replaced with sandwiches, cereals, or quick snacks, sarcopenia — age-related loss of muscle mass — gradually develops. Along with weakness, a person begins to have worse balance, and the risk of falls and fractures sharply increases. As noted by experts from the European Society for Clinical Nutrition and Metabolism (ESPEN), people over 65 are recommended to receive **1–1.2 grams of protein per kilogram of body weight** daily. This helps slow down the loss of muscle mass and maintain physical activity. Geriatrician Dr. Collin Christmas (Johns Hopkins Medicine) emphasizes: > "Maintaining muscle mass helps older adults remain independent longer, reduces the risk of falls, and allows them to maintain their usual quality of life." ### What are the dangers of dehydration in old age? As people age, the brain signals less about the need for fluids, so many individuals over 60 drink less than the body requires. Chronic dehydration thickens the blood, increasing the risk of thrombosis, heart attacks, and strokes. Additionally, a lack of fluids can lead to dizziness, constipation, weakness, and memory deterioration. The World Health Organization (WHO) notes that older adults are at increased risk of dehydration precisely due to the age-related decrease in thirst sensation. Specialists recommend drinking water in small portions throughout the day, without waiting for thirst to arise. ### Movement as Daily Medicine Another risk factor is a sedentary lifestyle. After retirement, many spend hours in front of the television or smartphone, and prolonged sitting gradually worsens circulation, accelerates the loss of bone and muscle mass, and increases the likelihood of developing type 2 diabetes. WHO recommends that people over 65 engage in at least 150–300 minutes of moderate physical activity per week, as well as perform exercises to strengthen muscles and develop balance. "Any physical activity is better than none. Even a small increase in mobility benefits health," emphasize experts from the World Health Organization. After 60, health largely depends not so much on medications as on daily habits. An adequate amount of protein in the diet, regular water intake, and daily physical activity help maintain muscle strength, reduce the risk of falls, protect the heart and blood vessels, and remain active and independent for longer. According to specialists, these simple changes can significantly improve the quality of life in old age.