For many people, turning 50 marks the start of a new chapter in their lives. When you reach your 50s, it’s vital to adopt diet and lifestyle adjustments that will help you obtain the nourishment you need in your life later.
What’s on your plate should vary with the passage of time, just as our bodies do. You may not have given cake a second thought in your twenties, it can have a bigger influence on your blood sugar levels and risk of diabetes and heart disease as you become older.
You’ll also need to adjust if you’ve been diagnosed with any health issues that necessitate a change in eating habits in order to manage and improve symptoms.
Even if your doctor doesn’t advise you to modify your diet, once you’re in your 50s, it’s a good idea to do so on your own.
At this age, there are ten good dietary habits to follow.
Say hello to water and unsweetened tea against carbonated drinks and sugary beverages which cause diabetes problems. If you need to ease into it, substitute one sugary drink for a glass of water each day and not more than this working your way up to entirely eliminating sweet beverages. Also, keep a water bottle along with you wherever you travel to avoid unwanted drinks when the unavailability of water.
Eat High-Calcium Foods
You need calcium-rich foods as you grow older because your bone density decreases. To maintain bone strength and stability, and reducing the risk of osteoporosis causing fractures and bone damages you need a calcium-rich diet. Calcium requirements for women increase from 1,000 mg to 1,200 mg per day at the age of 51. Some great foods to boost calcium are dairy products (like milk, cheese, butter), eggs, fish, and green vegetables.
Eat More Complex Grains
Replace processed pieces of bread and pasta with complex carbohydrates and grains like brown rice, oats, buckwheat, and quinoa. These heart-healthy grains also provide long-lasting energy (fibre) to help the brain and body function properly. Many nutrients, including fibre and B vitamins, are included in these grains (thiamin, riboflavin, niacin and folate). People who consume whole grains as part of a balanced diet have a lower chance of developing certain chronic illnesses.
Drink Adequate Amount of Water
Mostly it is often seen that people after the age of 50 stop caring about their diet. They also lower the consumption of water. The exiles of life are water. It carries oxygen and nutrients to your cell so that your body functions properly. Not only for growing children, but an adequate amount of water is also much needed by elderly people as well who forget to care about their health.
Eat High-Protein Foods
Consuming enough protein is vital at any age. Individuals at age 50 and above have greater protein needs since they require extra strength to boost up themselves performing different activities and tasks. It is the quality of protein-rich foods that never disappoint a person and he always feels satisfied after consuming it. Selecting your protein diet may contain lean meat such as chicken, turkey, fish. Vegetarians and meat dislikers have a choice to go for foods such as lentils, tofu, and quinoa.
Have Fruits & Vegetables
Vitamins and minerals, such as folate and potassium, are abundant in fruits and vegetables. To adequately fuel your body with minerals, you should consume at least one fruit every day.
Fruits and vegetables are an important element of a well-balanced diet that may help you stay healthy. It’s critical that you consume enough of them. Fruit and vegetable consumption should be increased, especially beyond the age of 50.
Keeping a bowl of salad while having lunch can overcome this.
Lower Your Caffeine Intake
Caffeine increases alertness by stimulating the central nervous system. It offers most individuals a short energy boost and improves mood….but, these effects are just temporary. Caffeine has a strong bitter flavour, however, most caffeinated beverages have been processed to the point that the bitter taste is no longer detectable.
It does not appear to be harmful in real life, but it causes a variety of health issues in the long run, including anxiety, high blood pressure, and weariness, particularly in the elderly.
Reduce your caffeine intake to prevent these issues. Begin cautiously by lowering your usage, then progressively increase your steps until you are completely free of it.
Keep Sodium Low
High salt intake can increase your risk of blood pressure and heart diseases. You should limit your sodium intake during the day. At the age of 50, your sodium restrictions should be reduced from 2,300 mg to 1,500 mg per day. Instead of using a salt shaker while cooking, use fresh herbs, which provide taste without causing any problem or risk.
Himalayan salt edible is naturally rich in iodine. It helps your body achieve an electrolyte balance, assisting your intestines in the absorption of nutrients lowering blood pressure.
The idea is that you’re doing your heart a disservice if your plate is a sea of beige — the lifeless hue of fried chicken, fries, and dinner rolls. Dietitians like Niedert have long taught that eating vividly coloured bell peppers, purple cabbage, and yellow squash helps keep your ticker healthy.