Nutrition in Your 50s: A General Guideline

Have you put on a few pounds over the years? Have your energy levels dropped? On average studies show we gain 1-2 pounds a year and every year it gets harder to maintain or lose that weight. Why? Sarcopenia. The gradual loss of muscle mass. Some studies show as much as 8% loss every decade starting as early as your 30s! Most of the risk factors for losing muscle mass are diet-related and thankfully we can change our diet and slow this process. Below, I have listed 8 things to help slow this process.

1. Emphasize Nutrient-Dense Foods

As we age, our bodies require fewer calories but more essential nutrients to support cellular repair, immune function, and overall health. We want to get the most bang for our buck here. I am a big advocate of the Keto/Carnivore diet for this very reason. Limiting carbohydrates to a minimum or cutting them out altogether has helped me and millions of others. I will cover this in an upcoming post.

2. Prioritize Protein

Protein is essential for maintaining muscle mass, supporting our immune system, and keeping us feeling full. It's recommended to have a source of protein with every meal, such as poultry, fish, beef, pork, or eggs. You can spread protein intake throughout the day to help with muscle repair and maintenance or you can read my post on intermittent fasting to learn more about eating one or two meals a day within a set eating window, which has proven beneficial to millions.

3. Include Healthy Fats

Saturated fat is an essential nutrient. I know, it contradicts the official narrative but there are no studies that prove saturated fat is bad. Almost all of the studies that demonize saturated fat are cherry-picked, which means they took data that fit their narrative. We will get into why science is corrupt in a future post but for now, just know that many studies are proving saturated fats play a vital role in brain health and inflammation regulation.

4. Stay Hydrated

Proper hydration is essential for maintaining energy levels, supporting digestion, and promoting healthy skin. Drink at least 8 to 10 glasses of water a day and limit consumption of sugary beverages and alcohol, which can contribute to dehydration and empty calories.

5. Practice Portion Control

As metabolism slows down with age, it's essential to practice portion control to prevent excess calorie intake which leads to weight gain. Pay attention to hunger and fullness cues. This is another topic I will discuss in the future but in the meantime know this: there is a big difference between actual hunger and your blood sugar levels dropping. Consider using a food scale to help dial in the amount eaten. I do this with every meal. It sounds like a lot of work but I promise after doing this for a while you will be able to look at food and estimate how many calories are in it.

6. Limit Processed Foods and Added Sugars

I think everyone knows this but I just want to remind you. Processed foods and added sugars can contribute to inflammation, weight gain, and chronic diseases such as diabetes and heart disease. Minimize consumption of processed snacks, sugary desserts, and refined carbohydrates, and aim for nutritionally dense foods (meat) whenever possible.

7. Listen to Your Body

Pay attention to how food makes you feel. We are all human, so we are the same in that respect but each of us responds differently to the food we eat. There is only one way to go about this process, the elimination diet which I will write about in the future. This diet will help you understand which foods you are sensitive to. I won't lie, it does take a lot of willpower and perseverance but it is essential in figuring out how you respond to food.

8. Sleep

Good quality sleep is essential for good health. Some argue it's one of the most important factors for good health. Chronic sleep deprivation has been linked to health issues, including obesity, heart disease, diabetes, and mental health disorders. I will dive deeper into sleep in an upcoming post but for now, it's crucial to get into a routine that allows you a good nights rest.

Conclusion

Growing older can be a wonderful thing. Personally, I have used it as an opportunity to gauge my overall health and realized if I took control now, life would be much easier as I age. Eating nutrient-dense foods will lead to better overall health and last the rest of your life. So, take charge of your health now. Don't put it off until tomorrow. Focus on these 8 essentials for aging and your next 50 will be better than the first 50.