Age is just a number. Whether you’re 32 or 82, you can feel young at any age. But society always tries to attach negative connotations to aging, especially once you hit 50. If you’re in your 50s, you’re either “over the hill” or going through your “midlife crisis.” However, being in your 50s is a beautiful thing, and you can enter this decade feeling young and healthy.
To learn more about healthy aging, we spoke with a few dietitians to get their tips for feeling younger as you age. Keep reading to learn more and for more tips on healthy aging, check out 5 Diet Secrets of the World’s Longest Livers.
Including regular servings of fatty fish in your diet can help you feel better as you age, especially if it replaces some servings of red or processed meat.
“Fatty fish, like salmon, herring, and mackerel, are great foods for healthy skin. They’re all high in omega-3 fatty acids, which have been shown to support skin and hair. They’re also a great source of collagen and vitamin E, both of which contribute to skin’s hydration, elasticity, and potentially wrinkle control,” says Courtney D’Angelo, MS, RDregistered dietitian and author at Go Wellness.
D’Angelo notes that grilling or baking fish is the healthiest way to prepare it and “stay away from fried fish because you’ll be consuming fat and other potentially unhealthy oils.”
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Getting enough protein is always important, but it’s especially crucial as you get older.
“If you’re not eating enough protein, chances are you’ll feel sluggish, which could lead to joint pain, symptoms of depression, and making you feel old. But, to feel younger after 50 , you’ll want to make eating more protein a habit right now.Protein has many benefits, including helping you stay full longer, build lean muscle, shred fat, and provide more energy throughout your life. throughout the day,” D’Angelo says.
Protein-rich foods include chicken, turkey, Greek yogurt, cottage cheese, and quality whey protein powder or protein bars, says D’Angelo.
To feel younger after 50, try to incorporate plenty of fruits and vegetables into your regular eating habits.
“Get into the habit of including fruits and vegetables for at least two of your main meals. (You can also eat them as snacks.) Fruits and vegetables are nutrient dense, low in calories, and high in antioxidants. Antioxidants can help promote healthy skin renewal and protect your skin from sun damage,” says D’Angelo.
“Fruits such as strawberries, raspberries, apples, oranges, and grapes are great snacks. For vegetables, my recommendations are broccoli, leafy greens, green beans, carrots, green peppers and cucumbers. You can eat them individually or put them all in a salad,” she adds.
It’s easy to get caught up in a routine, but try changing up what you eat so you have more variety.
“It may seem obvious, but eating the same thing day after day can lead to weight gain and other health problems. Try adding more fruits and vegetables to your diet to get all the vitamins and minerals your body needs. Try adding grains like brown rice or barley to your diet, as these foods contain fiber, which helps lower blood cholesterol levels,” explains Janet Coleman, RD, a registered dietitian with The Consumer Mag.
You don’t have to stop yourself from eating the foods you love. Instead, something that can be beneficial is listening to your body and stopping when you’re full.
“Many people tend to overeat when eating at home because they think they won’t notice if they take one or two more bites. However, this can lead to overeating later in life. day when they don’t watch their meal closely enough or pay attention to their body’s cues,” says Coleman.
Red meat may be delicious, but it has unfortunately been found to contribute to potential health issues, especially with age.
“Red meat contains toxins that accumulate with age and cause inflammation in our cells, contributing to arthritis, cancer and other diseases. Red meat can also cause us to gain weight because it is high in saturated fat (a bad fat.) Choose lean cuts of meat or other sources of protein, such as fish, poultry or beans,” says Coleman.
Avocados are a great food to add to your daily diet. Not only are they delicious and versatile, but they’re packed with extremely healthy fats and antioxidants.
“Avocados are high in ‘good for you’ fats (monounsaturated fats). The monounsaturated fats found in avocados are good for the heart and can lower LDL, or ‘bad’ cholesterol, while raising HDL levels. , or ‘good’ cholesterol.. Additionally, avocados are a rich source of potassium, which can help with electrolyte balance and lower blood pressure,” says Rachel Fine, RDN registered dietitian and founder of To The Pointe Nutrition.
“In terms of beautifying powers, the vitamins and fat content of avocados provide a boost of anti-aging antioxidants and photochemicals. Specifically, vitamins B, C, folate, magnesium, lutein and beta-carotene are just some of the major anti-aging antioxidants found in this creamy fruit,” adds Fine.
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