Your 70s and your weight. Protecting bones and independence before anything else

Function first, numbers second

Ask yourself what you want to keep doing. Walking to the shops. Gardening. Getting on and off a bus without help. Playing with grandchildren. These are better targets than a figure on the scales. If your GP thinks losing some weight would help your joints, blood pressure or blood sugar, the aim is to lose fat slowly while keeping strength.

Bones in the picture

Bone strength becomes a bigger concern with age, particularly for women after the menopause. Weight loss that is too fast can take some bone with it. Calcium and vitamin D are both needed for the maintenance of normal bones. Good sources of calcium include milk, yoghurt, cheese, fortified plant drinks, tinned fish with soft bones and green leafy vegetables. The BDA guidance on osteoporosis and diet sets out what to include. In the UK, vitamin D from sunlight is limited between October and March, so talk to your GP or pharmacist about whether you need extra.

Walking with a purpose

Walking is weight bearing, which is good for bones, and it builds stamina without strain. The NHS page on walking for health has tips on getting started. A slow lap of Garth Park with a friend counts. Aim to walk a little further each week, and add simple strength moves such as standing up from a chair several times.

Comfortable shoes with a good grip make a real difference, especially on wet autumn paths. If you feel unsteady, a walking stick is not a sign of defeat. It lets you keep going further for longer.

Meals for 1 or 2 people

Cooking for 1 or 2 can feel like too much effort, which leads to toast and tea for dinner. Keep a few easy meals ready. Scrambled eggs with spinach. Soup with a wholemeal roll and cheese. Sardines on toast with tomatoes. Freeze leftover portions so a proper meal is always to hand. Protein at each meal helps keep muscle, as explained in how much protein you need.

Medication and your GP

Some medicines affect appetite, fluid or blood sugar. Before changing how you eat, ask your GP or pharmacist whether anything needs adjusting. Unplanned weight loss is always a reason to see a doctor. The same goes for a poor appetite that lasts more than a couple of weeks, or meals that are often left half eaten. This article is general information and does not replace medical advice.

Company in the morning

Bicester Nutrition is a breakfast club where members meet at the club each morning, and coaches trained in nutrition follow everyone daily. The first assessment is free. Our article on healthy weight in your 80s continues the story for the decade ahead.