If you recently celebrated your “over the hill” birthday, chances are you’re still used to all the ways your body keeps changing. turn 50 It’s an achievement in itself and a birthday to celebrate well, but entering your 50s can bring a lot of frustration and confusion when it comes to your health.
according to mayo clinicin your 50s, you may begin to notice changes in areas such as heart health, digestion, bone health, weight management. 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 eating habits to avoid after you turn 50. Exercises to slow aging after age 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.
Sign up for our newsletter!
not getting enough protein
acquisition adequate amount of protein This is mainly 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.
Despite numerous studies pointing to its benefits, high protein diet Many adults are still not eating enough when it comes to their overall health and muscle mass in particular. For example, one report published in 2019 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 as you get older is metabolism It will change over time.Recent studies have found that metabolism slows down in old age more than previously expected, and one of the 2021 studies 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 our members Medical Professional Advisory Boardargues that one way to improve your metabolism and manage your weight as you age is to be careful with 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 habit that may be holding you back Optimal health in old age You are not giving your body enough variety of foods.
“You need variety in your diet to ensure that a wide range of nutrients are met. That’s why.”eat a rainbowIt’s important because foods of different colors contain different vitamins and minerals and therefore provide different nutrients to the body,” 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. new research continues to debunk this almost as a myth (unless you have) high cholesterol or you are trying to manage your cholesterol levels. Please Confirm.)
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.”
