Age is just an age. You can feel young no matter your age, 32 or 82. However, society is constantly trying to link negative connotations with aging, particularly once you reach 50. You’re either “over-the hill” or have your “midlife crisis.” It’s a wonderful thing to be in your 50s. You can still look young and healthy.
We spoke with dietitians about healthy aging to learn their top tips for feeling younger over the years. Keep reading for more information. For more advice on healthy aging, read 5 Diet Secrets of the World’s Longest Living People.
1. Consume fatty fish
Regular consumption of fatty seafood can make you feel healthier as you age, especially when it replaces red meat or processed meat.
Healthy skin is possible with the help of fat fish like salmon, mackerel, herring and herring. All of them are high in omega-3 fat acids which have been proven to be beneficial for hair and skin. They also contain a lot of vitamin E and collagen, which can help with skin hydration, elasticity and possibly wrinkle control,” states Courtney D’Angelo MS, RD Registered dietitian at Go Wellness.
D’Angelo says that cooking or baking fish is healthier than frying it. He also cautions against consuming oily grease.
2. Step up your protein game.
It’s important to get enough protein, but it becomes more crucial with age.
You may feel lethargic if you don’t eat enough protein. This could cause joint pain, depression symptoms and even make you feel old. You can feel younger after 50 if you start eating more protein. D’Angelo says that protein has many benefits including building lean muscle, reducing fat and giving you more energy throughout the day.
High-protein foods include chicken, turkey and cottage cheese.
3. At least two meals should be made with fruits and vegetables
Try incorporating more fruits and vegetables into your daily diet to feel younger after 50.
Make it a habit to include at least one type of fruit or vegetable in your main meals. You can also eat them for snacks. Vegetables and fruits are high in nutrients, low calories, and full of antioxidants. D’Angelo says that antioxidants can support healthy skin renewal, and protect skin from sun damage.
“Fruits like strawberries, raspberries and oranges make great snacks. My top recommendations for vegetables are leafy greens and green beans, as well as carrots, green peppers and green peppers. She says you can either eat them separately or combine them in a salad.
4. Enjoy a wide variety of food.
It is easy to get stuck in a routine. But, try changing up the foods you eat to increase variety.
It may seem obvious, but eating the same foods every day can cause weight gain and other health problems. To get the vitamins and minerals that your body needs, add more fruits and veggies to your diet. You can also add whole grains like brown rice and barley to your diet. Fiber helps lower cholesterol in blood,” says Janet Coleman RD, a Registered Dietitian with The Consumer Mag.
5. Reduce portions.
You don’t need to limit your choices when it comes to the foods that you love. It can be helpful to listen to your body, and stop when you feel hungry.
People tend to eat more than they should when they eat at home, thinking they won’t be noticed if they eat another bite. Coleman says that this can lead to eating too much later in the day if they don’t pay attention to their bodies’ signals or look at their food closely enough.
6. Reduce your intake of red meat.
Although red meat is delicious, it can also cause health problems as we age.
Red meat is high in toxins, which accumulate over time and cause inflammation, leading to cancer and arthritis. Because red meat is high in saturated fat (a poor fat), it can cause weight gain. Coleman suggests that you choose lean meats or other protein sources, such as fish, poultry or beans.
7. Add avocados to your breakfast.
Avocados make a great addition to your daily food intake. Avocados are versatile and delicious. They also contain high levels of antioxidants and healthy fats.
“Avocados contain a high amount of the good for you type of fat (monounsaturated oils). Monounsaturated fats found within avocados are good for your heart. They can lower LDL (or ‘bad’) cholesterol and increase HDL (or ‘good’ cholesterol. Avocados also contain potassium, which can aid in electrolyte balance, lowering blood pressure, and other health benefits,” states Rachel Fine RDN, a registered dietitian who founded To The Pointe Nutrition.
Avocados’ vitamins and fats are rich in photochemicals and antioxidants that can be used to beautify the skin. Fine says that avocados contain vitamins B, C and folate as well as magnesium, lutein and beta-carotene, which are all anti-aging antioxidants.