Frequent changes that can appear after the age of 70 and why it is important to know them in time
After the age of 70, the human body goes through a very particular stage. It is not simply a matter of “getting a little older”, but of a profound reorganization of several systems at the same time.
Many people are surprised to notice that certain changes do not come slowly, but almost in blocks: sleep is disturbed, body temperature becomes unstable, digestion changes, the balance is no longer the same, and muscle mass begins to decrease faster.
Knowing about these changes is not a cause for fear. On the contrary: understanding them allows us to anticipate, adapt and maintain a good quality of life for many years to come.
Also, you can see all this vital information in the following video from
the WISECAST channel:
1. Why sleep becomes fragmented after 70
One of the first changes that almost all people notice is that they no longer sleep as they used to.
After the age of 70, the brain produces less melatonin, the hormone that regulates deep sleep. In addition, the internal biological clock becomes more sensitive to light and noise.
This causes that:
- You wake up several times during the night
- You have a hard time going back to sleep
- You feel tired even if you’ve been in bed for many hours
It is not insomnia in the classic sense. It is a neurological change typical of this stage.
What helps
- Expose yourself to natural light in the morning
- Avoid bright screens at night
- Maintain regular sleep schedules
2. When the body loses precision in regulating its temperature
From the 70s, the system that regulates heat and cold becomes less efficient.
This means that it takes longer for the body to adapt when it’s cold or hot.
That’s why many older people:
- They feel cold when others don’t
- Overheat more easily
- They perspire less, making it difficult to cool down
This change is not only an inconvenience: it also increases the risk of heat stroke or hypothermia.
What to do
- Dressing in layers, even indoors
- Avoid extreme temperatures
- Maintain good hydration
3. The digestive changes that appear in almost all of them
The digestive system is also transformed.
After 70, the stomach produces less acid, the intestine moves slower, and the absorption of certain nutrients is reduced.
This can lead to:
- Feeling of quick fullness
- Constipation
- Vitamin B12, iron, or calcium deficiencies
Many people believe that it is “normal to feel heavy,” but it is actually a digestive system that now needs more care.
What helps the most
- Eating smaller portions
- Increase natural fiber
- Drink water throughout the day
4. Balance is weakened, but it can be trained
One of the most dangerous changes after age 70 is loss of balance.
This is not only caused by the muscles, but also by changes in the inner ear, eyesight, and the brain’s reaction speed.
The good news is that simple balance exercises can reduce the risk of falls by up to 45%.
Some examples:
- Standing on one foot leaning on a chair
- Walk in a straight line with one foot in front of the other
- Gentle tai chi exercises or slow, controlled movements
It is not about strength, but about coordination and control.
5. How to Use Protein to Slow Muscle Loss
After the age of 70, the body loses muscle even if the person eats the same as before.
This process is called sarcopenia and is one of the main causes of weakness, tiredness and loss of independence.
The key is in two things:
- Getting enough protein
- Stimulate muscles with movement
It is not enough to “eat a little meat”. The body needs protein spread throughout the day: at breakfast, lunch, and dinner.
Good sources:
- Eggs
- Fish
- Dairy
- Legumes
- Lean meats
Why Knowing About These Changes Is So Important
These five changes appear in almost all people after the age of 70, regardless of whether they were rich, sporty, or very careful with their health.
They are not a sign of failure or illness. They are a biological stage.
The difference between a frail old age and an active old age is not in avoiding these changes, but in knowing how to respond to them.
When you understand what’s going on in your body, you can:
- Sleep better
- Prevent falls
- Maintaining strength
- Digest better
- Living with more energy
And that, at any age, is a huge advantage.
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