For many people, turning 50 is a significant and exciting milestone. While aging is natural and unavoidable, there are things you can do to promote healthy aging. The focus is to extend the number of healthy active years. Also, it is a time when our bodies start to alter, which affects the nutrients we need. You can increase your chances of aging healthily and continuing to lead an active, dynamic lifestyle by keeping a balanced eating pattern that places an emphasis on important nutrients.
In this blog, we will look after an in-depth guide to healthy eating and supplements in your 50s and 60s.
Nutrition is vital for good aging since it lowers the risk of chronic disease, age-related muscle loss, weakened bones, malnutrition, and underweight or overweight status. It is important to get enough of various essential nutrients daily during the 50s and 60s.
Supplements and nutrients to focus on:
Calcium: As you become older, you can start losing more of this mineral than you take in. Osteoporosis is a condition that can make bones shatter more easily, especially in postmenopausal women. Your muscles, nerves, cells, and blood vessels all function properly because of calcium. The majority of it is obtained by your bones from food. Cheese, yogurt, and milk are all excellent sources of calcium.
Omega-3s: The reason these fatty acids are referred to as “essential” is that your body cannot produce them. Your sperm cells, brain, and eyes, all depend on it. It could also aid in preventing age-related illnesses like Alzheimer’s, arthritis, and macular degeneration, which can result in blindness. It’s better to obtain omega-3 fatty acids from foods like fatty fish, walnuts, canola oil, or flaxseed.
Potassium: Almost every organ and system in your body, including your heart, kidneys, muscles, and neurons, depend on potassium. Additionally, potassium might aid in preventing osteoporosis, high blood pressure, and stroke. Dried apricots, bananas, spinach, milk, and yogurt are good sources of potassium. The Recommended Dietary Allowances (RDA) for potassium is 2600 mg and 3400 mg for women and men respectively.
Selenium: It maintains your thyroid functioning properly and shields your cells from injury and illness. Additionally, selenium helps in maintaining the strength of your muscles and may guard against age-related conditions like thyroid disease, some types of cancer, and dementia. Each day one, or two Brazil nuts are sufficient for an individual. Don’t over consume it as too much selenium can cause hair loss and brittle nails.
Fiber: Probably, you are aware of the benefits of fiber. But did you realize that it becomes even more vital as you get older? In aged groups, fiber has significant benefits such as promoting regular bowel movements, lowering cholesterol, and controlling blood sugar. Most people don’t consume the recommended amounts of fiber which is 30 grams for men and 21 grams for women over 50. Approximately 6 to 8 servings of whole grains or 10 to 12 servings of veggies are equal to it. So, you should add fiber to your diet.
As you reach your 50s and 60s, pay attention to your diet and try to consume a diet that is rich in protein, fiber, potassium, calcium, and antioxidants while lessen processed foods. For more information about a nutrient-rich diet, you can consult your health care professional for proper guidance and required medications.
