The savvy seventies: Flourishing with hope and humour

 “Your forties are good. Your fifties are great. Your sixties are fab. And 70 is f***ing awesome!”

We could start and end the article here, with Helen Mirren’s words, but instead, I think they are a good jumping-in point for the notion that one’s seventies are all about health optimisation, resilience and a sense of play. In this decade (and most decades, I’d argue),  hope and humour aren’t just personality traits; they are clinical tools.

Research from a recent TILDA study suggests that older adults with a positive perception of ageing have better cognitive function and a lower risk of frailty. Frailty, by definition, is characterised by increased vulnerability to stressors resulting from age-associated declines in physiological reserve and function across multiple systems. However, we often equate it with “feeling frail”, and this is a decade when that feeling can take centre stage unless certain actions are taken. Thankfully, many of those actions are very doable and do not require major interventions.

The stability strategy

One of these shifts is becoming aware that it is no longer about building raw muscle. Instead, strength becomes about protecting proprioception, our body’s ability to sense its own position, motion and equilibrium in space. While our five basic senses deal with the world outside our bodies, proprioception is all about what’s happening inside. Proprioception isn’t managed by one single organ. Instead, it relies on a complex feedback loop between your nervous system and specialised sensors. Unfortunately, it naturally declines as we get older, which is why balance becomes a greater concern for seniors.

Fortunately, there are things we can do about it, which means the aforementioned frailty and the link we often make to falling is not an inevitable part of ageing. Falls are, undoubtedly, a concern as we age. In Ireland, one in three people over 70 years old falls every year, impacting confidence and breaking bones. However, starting to focus on balance-based movement – think Tai Chi, yoga or specific stability drills – is one of the most effective ways to future-proof your stability. Of course, it might also be time to audit your home space to see if any tweaks can be made to make things easier and less likely to cause a fall.

On top of consciously targeting movement, it is reassuring to remember that getting up and down from the ground is a natural exercise for balance. Whether it’s gardening or simply sitting on the rug to play with grandchildren, this “vertical movement” is great natural exercise.

By 70, many of us are managing a bit of wear and tear, and it can be tempting to kick back, but the modern clinical approach has moved away from rest to “motion is lotion”. Low-impact, consistent movement keeps joint fluid moving and surrounding muscles strong enough to take the load off your knees and hips. So it’s back to Tai Chi, yoga, swimming, aqua aerobics, social strolls or any of the many sports that might be your fancy, from hiking to golf.

Another risk factor can be related to medication. This is the decade of polypharmacy management because it is common to be on multiple medications by age 75. A savvy move is to have a regular, informed chat with your Boots Ireland pharmacist, who can conduct a medication review to ensure there are no adverse interactions and that your “prescription cocktail” is still serving your current quality of life.

The cognitive reserve

Neuroplasticity, the brain’s ability to rewire itself, does not stop at 70. In fact, this decade is an inflexion point for cognitive resilience. The goal is to build a cognitive reserve that acts as a buffer against memory loss, and there are some simple ways to do it. 

Isolation is a clinical risk factor for dementia. So staying socially “bright” – engaged in clubs, community gardening, exercise groups or mentoring – is as important as any vitamin. This is the reason you’ll hear plenty of people taking up bridge (my dad included) in this decade, given it ticks both the social and brain stretch.

Building on your sixties, your seventies require a “precision check” on hearing and vision. If you find yourself withdrawing from social situations because it’s “too loud” or “hard to follow”, it’s time to re-engage with sensory aids. Correcting these isn’t about getting old; it’s about keeping the brain’s social circuits firing.

The immune anchor

Recent clinical insights have highlighted the role of the microbiome in what is now termed “silver resilience”. For women in their seventies, a diverse gut microbiome helps dampen the systemic inflammation that can lead to “inflammaging”, so it’s time to continue on your quest for a wide and varied diet.

By prioritising fibre-dense foods and fermented options (like kefir or sauerkraut), you are effectively providing your immune system with the raw materials it needs to protect you. Your Boots pharmacist can also advise on high-quality probiotics or targeted vitamins like B12 and vitamin D, which become harder for the body to absorb as the gut lining ages.

Though you might need to tap into your health village more often in your seventies, it’s reassuring to know how much your local pharmacist can assist you, which helps you avoid busy GP waiting rooms. From straightforward UTIs, often a challenge at this age, to supplement advice, it’s all there. 

And while you’re at it, if you’re planning worldwide adventures to embrace your sense of playfulness, ensure your travel vaccines are up to date in your local Boots pharmacy, where you can also access your seasonal jabs, from Pneumococcal and Shingles to flu and RSV. 

Your seventies are about moving from “doing” to “being”, but doing so with a fierce, humorous spark. If you’ve struggled to be exactly who you are, without apology, this is certainly the time to embrace it with all the fun and freedom. 

Boots pharmacy is the first stop for busy women seeking healthcare advice and solutions. Whether presenting with a nagging minor condition that won’t clear, seeking a seasonal solution, pre-travel preparation or vital health screening, Boots offers compassionate experts and easy-to-access services to meet the needs of women across every decade in their local Boots.