- Tension: After 60, many strive to maintain youthfulness through disciplined health routines, yet find themselves feeling more fatigued and aged despite their efforts.
- Noise: Conventional wisdom promotes strict adherence to health habits—like rigorous exercise, calorie counting, and supplement intake—as universally beneficial, ignoring how these practices may impact aging bodies differently.
- Direct Message: True vitality in later years comes from personalized, balanced approaches that honor the body’s changing needs, emphasizing moderation, adequate rest, and mindful nutrition over one-size-fits-all health regimens.
This article follows the Direct Message methodology, designed to cut through the noise and reveal the deeper truths behind the stories we live.
I’ve always considered myself someone who keeps up with the latest health trends.
But over the years—both in my long career as a teacher and now in retirement—I’ve noticed that the line between “healthy” and “harmful” can be awfully thin.
Especially after you hit 60, certain well-intentioned habits can wind up draining your energy instead of boosting it.
Today, I want to shine a light on eight of these so-called healthy practices that might be doing more harm than good. Let’s dive in.
1. Piling on supplements without proper guidance
We’ve all heard that adding a multivitamin or two can keep our immune system in good shape. And while it’s true that supplements can help fill the occasional nutrient gap, overdoing it could put a strain on your body.
Excessive vitamins—especially fat-soluble ones like vitamins A, D, E, and K—can lead to toxic buildup, which may affect organs like the liver.
I had a friend who swore by an elaborate cocktail of daily pills—everything from calcium boosters to specialized herbal extracts. After a while, she started feeling fatigued and even developed stomach issues. She finally saw a nutritionist who recommended cutting back.
Turns out her “healthy habit” was overshadowing her body’s natural balance. If you’re unsure, consult a qualified healthcare professional to see if your diet alone is enough or if a specific supplement is truly needed.
2. Being too strict with calorie counting
It’s tempting to keep a watchful eye on every morsel you eat. After all, portion control is a tried-and-true method for weight management.
But strict calorie counting—complete with restricting yourself to certain “safe” foods—can backfire, especially when you’re over 60. Instead of providing a healthy routine, it can lead to nutrient deficiencies and an unhealthy relationship with food.
A few years back, I tried a popular calorie-counting app, meticulously logging every bite. At first, I lost a couple of pounds. But I noticed I was losing energy and muscle tone as well, probably because I’d cut back too aggressively.
The truth is, the older we get, the more we need balanced macronutrients, vitamins, and minerals to maintain overall health.
As Bill Gates once said, “Success is a lousy teacher. It seduces smart people into thinking they can’t lose.” Let’s apply that wisdom here: just because a diet strategy “succeeds” in helping you shed a pound or two doesn’t mean it’s the wisest choice for long-term health.
3. Exercising relentlessly without enough recovery
Movement is critical for staying fit. But the idea that more is always better can sabotage us. In our 60s and beyond, our bodies take longer to repair themselves after a workout, making rest days just as important as the workouts themselves.
I learned this the hard way when I decided to tackle a seven-day-a-week cardio routine. It was exhilarating at first, but then I started feeling worn down—joints aching, muscles perpetually sore, and my energy level tanked.
A better approach: find a balanced routine that includes strength training, moderate cardio, and rest days to let your muscles recover. Winston Churchill once said, “A fanatic is one who can’t change his mind and won’t change the subject.”
Let’s try not to be fanatics about exercise. Adapt, stay flexible, and above all, tune into your body’s signals. If you’re feeling spent, it may be time to take a breather and let yourself recharge.
4. Over-sanitizing your environment
I remember the days when my high school students would practically bathe in antibacterial gels during flu season. I get it—nobody wants to catch a nasty cold. But constantly wiping out every germ can backfire. As we age, our immune systems actually benefit from occasional, mild exposure to bacteria.
In retirement, I help out at a local literacy program where we see people from all walks of life, and inevitably, some of them come in with sniffles. I do keep my hands clean, but I’ve learned that going overboard with disinfectants can irritate my skin and potentially reduce my natural immune response.
We have an incredible defense mechanism built in, and giving it small, safe challenges can keep it robust. Striking a balance between cleanliness and moderation is the sweet spot.
5. Isolating yourself in the name of “stress-free living”
Everyone craves peace of mind, and it’s certainly vital to reduce chronic stress. But locking yourself away or avoiding social engagements entirely can lead to loneliness and emotional decline.
In one of my favorite older psychology readings, I encountered a concept echoed by many experts: human beings need connection to thrive—especially in the second half of life.
I’ve seen friends in my community skip family gatherings under the guise of “I need to relax,” only to feel more isolated afterward. Social connection boosts mental sharpness, lowers depression risk, and generally keeps us youthful.
We’re social creatures by design, and a bit of bustle in life can be the key to maintaining emotional well-being. You can still say no when you need downtime—but think of ways to stay in touch with people in smaller, more manageable settings.
6. Replacing whole foods with “healthy” processed alternatives
Low-fat ice creams, zero-calorie sweeteners, and protein bars with ingredient lists that read like novels—they’re all marketed as smarter choices. But a lot of these “better-for-you” items are heavily processed. They might have fewer calories or sugars, but they can be loaded with chemicals, artificial flavors, or excessive sodium.
It’s a lesson I’m reminded of when I do my grocery runs. I’ll see a dazzling display of “keto-friendly” snacks claiming to be a godsend. After flipping the package, I’ll spot long lists of unrecognizable compounds.
I realized that real, whole foods—like fresh vegetables, fruits, and lean proteins—are often simpler, tastier, and arguably more nutritious.
Brene Brown once noted, “Vulnerability is the birthplace of innovation, creativity, and change.” Being “vulnerable” enough to admit we don’t always pick the purest foods can help us shift back to basics. Experiment in your kitchen with simpler ingredients instead of leaning on lab-engineered health snacks.
7. Overcommitting to mental “positivity” at the expense of genuine feelings
I’m all for maintaining a can-do attitude. Yet, there’s a growing emphasis on positivity that sometimes dismisses very real and necessary emotional experiences.
Especially in retirement, we face all sorts of new adjustments—like changes in our daily routines, finances, and family structures. If we ignore valid fears or sadness, we might be pushing them down, letting stress fester inside.
I mentioned in a previous post on DMNews the idea that negativity can actually serve as a signal that something needs attention. After I retired from teaching, I found myself feeling a bit adrift. Instead of forcing a smile and squashing those feelings, I decided to address them head-on by talking to a counselor and journaling regularly.
It helped me come to terms with my new identity outside the classroom. At times, negativity isn’t something to run from; it’s a natural, human response that can guide us toward healthier, more authentic living.
8. Relying on quick-fix sleep aids instead of establishing good sleep habits
One of the biggest challenges many of us face in our 60s is getting adequate rest. It’s no surprise that people turn to melatonin supplements or prescription sleep aids for relief. But these fast-acting helpers can become a crutch, masking underlying issues like poor sleep hygiene or unaddressed medical conditions such as sleep apnea.
Albert Einstein famously said, “Life is like riding a bicycle. To keep your balance, you must keep moving.” I believe this also applies to our nightly rituals.
Instead of relying on a pill, let’s keep moving toward healthier bedtime routines—like setting the phone aside an hour before bed, dimming the lights, and maybe winding down with a quiet hobby. Consistent habits often yield better, longer-lasting results than quick fixes ever will.
Wrapping up
As someone who spends her weekends walking my rescue dog, tweaking new recipes, and chasing after grandchildren, I’m learning daily how crucial it is to choose habits that genuinely nurture our well-being.
Not all so-called “healthy” habits deliver the longevity or vitality they promise—some may even accelerate the aging process if taken to extremes.
The good news is, we have the power to make small, meaningful shifts at any age. So, where do you see a need to rethink your own routines? I’d love to hear your thoughts.
And remember: it’s never too late to adjust the habits we once thought were ironclad. The key is to approach our health with nuance, self-compassion, and a willingness to evolve.
