If you recently celebrated your “over the hill” birthday, chances are you’re still used to all the ways your body keeps changing. It has to be, but when you hit your 50s, there can be a lot of frustration and confusion about your health.
As you hit your 50s, you may start noticing changes in areas such as heart health, digestion, bone health, and weight management, according to the Mayo Clinic. While this may sound overwhelming, experts can assure you that making the right diet and lifestyle changes can have a significant impact on your health as you age.
To find out more, we spoke to several expert nutritionists about the foods you should avoid after you turn 50. And for tips beyond what you’re eating, try one of these exercises to slow aging after 50.
scoop fruits and vegetables
Eating plenty of fruits and vegetables in your daily diet can help you get a variety of useful nutrients and antioxidants. Lauren Manaker, MS, RDN, author with first time mom pregnancy cookbook Even if Enhance male fertilitythe produce is also extremely important with age due to its fiber content.
“Containing adequate amounts of fiber can help keep bowel movements regular, which can be difficult for older people,” says Manaker. should be a habit to avoid for people over the age of 50.”
Not getting enough fiber throughout the day can have serious long-term effects on your health.
“A diet low in fiber contributes to many of the health problems older people are already prone to,” he said. Morgyn Clair, MS, RDN, Dietitian at AdventHealth West Florida.
However, fiber can help keep cholesterol, blood pressure, blood sugar, and more in check. Journal of Chiropractic Medicine We concluded that a diet high in fiber may also help prevent or reduce the risk of cardiovascular disease.
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not getting enough protein
Getting enough protein each day is important for everyone, but especially for people over the age of 50. This is largely due to the natural loss of muscle mass over time.
“We naturally lose muscle mass as we age, so not eating enough protein accelerates the loss of lean muscle mass,” says Clare. can slow its natural progression, possibly preventing lean muscle loss and slowing the muscle aging process.
Many studies point to the benefits of a high-protein diet on overall health, especially related to muscle mass, but many adults still don’t eat enough of it.For example, published in 2019 one report nutrients Many people point out that they actually use the recommended daily amount of protein as a guideline for protein intake. minimal Amount of Protein for Optimal Health. If you are unsure whether you are getting enough protein in your daily diet, see your doctor as soon as possible to determine if the amount of protein per day is appropriate.
ignore your size
Another thing to consider with age is how your metabolism changes over time. one of the studies of the year chemistry It is known that metabolism stabilizes from around the age of 20 to 60 and begins to decline after the age of 60.
Your metabolism may be fairly stable even in your 50s, but it’s still important to prepare your body for that change. Lisa Young, PhD, RDNthe author of Full at the end, slim at the end and members of our Medical Expert Advisory Board argue that one way to improve your metabolism and manage your weight as you age is to be careful with your portion sizes.
“Watching your portion sizes is one of the best ways to avoid calorie overload,” advises Young.
eat the same thing every day
One of the habits that can keep you from achieving optimal health as you age is not giving your body enough variety of foods.
“Dietary needs variety to ensure that a wide range of nutrients are met. Foods of different colors are rich in different vitamins and minerals, thus providing different nutrients to the body. Therefore, it is important to “eat the rainbow”. ’ says Claire.
If you haven’t heard the term “eating a rainbow,” it simply means that you’re consuming a variety of colored fruits, vegetables, and other plant products, and ultimately, changing the foods you eat. It means that there is
According to Clare, “Eating the same thing every day puts you at risk of deficient in several key essential nutrients, such as iron, calcium and B vitamins, which are especially important as you age.”
Skip the yolk when cooking eggs
You may have grown up hearing that egg yolks are bad for you and should be avoided if you have high cholesterol. Or, unless you are trying to control your cholesterol levels, in which case you should consult your health care professional to see if eating egg yolks in very small amounts is good for your health. You, if so, how much can you have.)
For those who have been cleared to eat eggs by their doctor, eating egg yolks can actually provide beneficial nutrients to the body as it ages, says Manaker.
“Egg yolks are a nutritional goldmine with many nutrients that support brain health, such as choline,” says Manaker. It can supply the body with the key nutrients it needs.”
