Dr. Marita’s Guide to Eating Healthy After 50
Whether you have already passed the 50 mark, or are fast approaching, healthy eating has never been more important.
For many people, they might start to feel their bad habits start to catch up with them, or find their metabolism changes and what used to work is no longer working for them.
While there’s some standing good health habits that cross the ages, there are some key focus areas that should take center stage in the later half of our lives to keep us healthy and ready for everything life has to offer during this exciting phase of life.
1. Amp Up the Protein
After 50, there is a decline in hormones such as testosterone and growth hormone, which play a crucial role in muscle maintenance and growth. The efficiency of protein synthesis also decreases with age, meaning that the body becomes less efficient at repairing and building muscle tissue.
This means getting plenty of protein is more important than ever to maintain good muscle function as we age.
Protein is also a key building block for maintaining a healthy immune system.
Aim for about 0.8 - 1 gram of protein per pound of body mass a day from healthy sources like fish and seafood, pasture raised meat, dairy, eggs, soy, beans and legumes. Protein powders such as whey, or pea protein are also excellent supplements to add to smoothies to give an extra boost through a busy day.
2. Maintain Healthy Bones with Calcium
Bone loss is especially a factor for women as they hit menopause, but it is a concern for all of us as we age. As we get older, the rate of bone tissue breakdown starts to outpace the rate of bone formation.
Eating plenty of calcium rich foods, like dairy, chia seeds, canned sardines and salmon, beans and lentils, and dark leaf greens is essential to help maintain healthy bones.
A calcium supplement may also support a healthy diet if it aligns with your health care providers plan.
3. Stay Spry and Reduce Wrinkles with Collagen
As natural collagen production reduces with age, we can start to experience less cushioning between our joints, as well as see an increase in fine lines, wrinkles, brittle hair and nails, and even experience gut issues due to collagens' role in the gut lining.
A boost in dietary collagen can be a powerful ally in maintaining healthy joints to keep you moving with ease, and also support a more youthful glow.
Bone broth, chicken skin, and fish are good natural sources of collagen, and you can also find some great collagen peptide supplements. I recommend marine or grass fed bovine collagen for the cleanest sources.
4. Maintain Good Brain Function with Healthy Fats
Healthy fats are crucial for brain function. Omega-3 fatty acids, in particular, support cognitive function and may reduce the risk of neurodegenerative diseases like Alzheimer's. The brain is composed largely of fat, and a diet rich in healthy fats supports the maintenance and repair of brain cells.
Our bodies also rely on fats for hormone synthesis, something that can use a boost as we age.
Make sure to choose the good fats, like those found in fish, nuts and seeds, avocado, and olive oil and keep saturated and trans fats to a minimum in order to maintain healthy cholesterol levels for the heart too.
5. Reduce Inflammation with Colorful Fruits and Veggies
The vibrant colors of fruits and vegetables indicate the presence of a powerful health ally: the anti-oxidant. These help us neutralize free radicals within the body, and reduce inflammation that can lead to irritable bowel, arthritis, and risk for cancer.
Eat the rainbow, and focus on whole, local and in season produce, organically grown wherever possible. Some great ones to focus on are berries, apples, citrus fruits, dark leafy greens like kale, spinach, and broccoli, and orange vegetables like carrots and sweet potatoes.
6. Keep Regular with Plenty of Fibre
Eating your fruits and veggies is going to help with this too, but getting good whole grains, or adding in things like metamucil, chia seeds, or flax seeds can help add that extra boost of fibre to keep you regular!
Fibre also helps regulate and balance hormones as the body excretes any excess out via the bowels.
Here’s to the next 50 years of good health!