Reaching the age of 50 is a milestone for many of us. This mark comes accompanied by many new changes in medical diagnostics and often brings new health-related signals that will be important moving forward.
Even if you have enjoyed 50+ years of good health, you’ve likely had to make some nutritional changes at some point. Tweaks to your diet can make the difference between happy living and health issues. After all, your golden years must remain golden, so why not look into the tweaks you can make to improve your health.
Reinforce Your Bones
A glass of milk is incredibly important as it is full of vitamin D and Calcium.
As seniors age, bones become weakened due to the decrease in mobility. By increasing your Vitamin D and calcium intake daily, you can prevent osteoporosis and keep your bones from worsening. Foods such as orange juice, cereal, bread, and yogurt can promote bone health. According to the National Osteoporosis Foundation, adding two to four tablespoons of nonfat powdered milk to any meal can help you reach your total daily recommendation.
Boost Your Energy
By the time most of us reach our fifties, we begin to notice changes in daily energy levels. A deficiency in particular vitamins and minerals may also be to blame. You can ask your doctor for a Vitamin B test to see if you lack it, which you can remedy with a daily supplement. To make sure your overall health is in good condition, you will still need to stay active and maintain a healthy diet, but Vitamin B12 supplements can do a lot to help. It’s also a good idea to have your iron levels checked for any deficiencies as this could be an energy zapper.
Fill Up on Fiber
One common illness that is present in many seniors aged 50 or older is type 2 diabetes. Dietary fiber will help slow down the release of sugar into the bloodstream, which can help decrease and stabilize blood glucose levels. Fiber plays a huge role in aiding digestion, lowering cholesterol, and maintaining a healthy weight. Fiber can also help promote regular bowel movements. According to the dietary guidelines for Americans, males aged 50 and older should consume 28 grams of dietary fiber each day, and females aged 50 and older should consume
22.4 grams.
Say Goodbye to Salt
High blood pressure can be an issue once you reach 50. One way to get started on solving this is to take away the table salt. From there, it’s a matter of avoiding foods with a high amount of salt. You can substitute seasonings such as garlic powder, onion powder, paprika, and fresh herbs instead. There are plenty of low-sodium and sodium-free alternatives that add flavor without adding to your cholesterol level.
Weight Watching
An individual stepping on a scale to keep track of their weight.
While it’s normal to keep an eye on your weight throughout your life, seniors need to be extra cognizant. Look at the Recommended Dietary Allowance (RDA) rules posted by the FDA to learn more about nutritional guidelines for seniors and keep in mind that amounts will depend on an individual’s body weight and body goals. For traditional, sedentary seniors aged 50+, it is good for men to get at least 2,000 and women to get at least 1,600 per day. The number should increase based on activity.
Gut Health
Nutrition boosters such as prebiotics and probiotics can help turn a slow digestion system into a robust factory line. These boosters enhance gastrointestinal function and calcium absorption. Additionally, prebiotic intake is increased by ingesting foods such as bananas, whole grains, garlic, and asparagus. Antibiotics can help treat Urinary Tract Infections, but they may also negatively impact the GI system. To maintain a healthy gut flora, eat foods like kimchi, yogurt, kefir, and sauerkraut.
Improve Immune Function
Inflammation can affect several different diseases, including diabetes, heart disease, atherosclerosis (blocked arteries), rheumatoid arthritis, Alzheimer’s disease, and even cancer. Since immune systems tend to weaken as we get older, researchers state that at least half of someone’s plate should consist of veggies and fruits for each meal. Healthy animal proteins like salmon, poultry, and whole grains should round out your meals.
Nutrient Enriched Smoothies
A green smoothie is a rich source of nutrients for 50+.
Smoothies can be a delicious and easy method for adding more fruit and vegetables into your diet. Smoothies are easy to create and easy to digest, with flexibility for what supplements you add. For example, you can use kale and spinach along with fruits such as apples and oranges. The combinations are endless and can be customized to suit any taste.
Promote Healthy Skin
Don’t take aging skin lightly. You can be proactive with Vitamins E and C to strengthen your skin. Excellent sources of Vitamin E include bell peppers, broccoli, kale, sunflower seeds, and almonds. Berries are a great source of Vitamin C. Include all of these in your diet and make sure to keep yourself hydrated.
Maintaining a consistent and healthy dietary regimen will aid in overall health over our lifetime.
