Aging gracefully involves more than just avoiding illness—it’s about thriving, staying active, and living life to the fullest. For Health over 50, small lifestyle changes can benefit your health. These tweaks may include increasing physical activity, adjusting your diet to meet your body’s needs, and changing your supplements.
A Nice Walk
Let’s start with walking, which is one of the simplest and most accessible forms of exercise, making it an good choice for people over 50. Regular walking improves cardiovascular health, boosts mood, strengthens muscles, and enhances bone density. Studies suggest that walking at least 30 minutes a day can reduce the risk of chronic diseases like diabetes, hypertension, and osteoporosis【PMC4210907】.
How to Get Started if you do little walking:
- Set small goals: Begin with 10–15 minutes a day and gradually increase your duration.
- Track your steps: Use a pedometer or smartphone app to aim for 6,000–8,000 steps daily.
- Make it social: Walking with friends or family can boost motivation and make the activity enjoyable.
Adding variety, such as brisk walking or incorporating inclines, can further benefit and challenge your body in new ways.
Good Food
As we age, our nutritional needs change. A balanced diet rich in fibre, antioxidants, and essential nutrients is important to maintain energy levels, preventing chronic diseases, and supporting digestive health.
Fibre: Important for Digestive Health
Fibre plays a vital role in promoting healthy digestion and reducing the risk of heart disease and colorectal cancer. Foods like whole grains, fruits, vegetables, and legumes are excellent sources. According to research, dietary fibre also supports the gut microbiome, which is crucial for overall health【PMC6770889】.
Tips for Increasing Fibre Intake:
- Replace white bread and pasta with whole-grain versions.
- Add beans or lentils to soups, salads, or stews.
- Snack on high-fibre fruits like apples, berries, and oranges.
Strong Bones
Bone health becomes a pressing concern as we age, particularly for women post-menopause. Calcium is essential for maintaining strong bones and preventing osteoporosis. However, many adults over 50 fall short of the recommended daily intake. Harvard Health suggests that men aged 51–70 require 1,000 mg daily, while women of the same age group need 1,200 mg【Harvard Health】.
Calcium-Rich Foods:
- Dairy products like milk, cheese, and yogurt.
- Leafy greens such as kale and broccoli.
- Fortified plant-based milk alternatives.
Vitamin D is equally important as it aids calcium absorption. Sun exposure, fatty fish, and fortified foods are excellent sources.
Supplements for a Healthy Boost
Even with a well-rounded diet, certain supplements can fill nutritional gaps and support health for those over 50. Here’s a closer look at some key supplements:
1. Coenzyme Q10 (CoQ10):
CoQ10 is a powerful antioxidant that plays a role in energy production and cellular health. As we age, our natural levels of CoQ10 decline, which may contribute to fatigue and reduced heart health. Studies suggest that CoQ10 supplementation can improve cardiovascular function and reduce inflammation【PMC4210907】.
Dosage: 100–200 mg daily, ideally with a meal containing fat for better absorption.
2. Fish Oil:
Rich in omega-3 fatty acids, fish oil supports heart and brain health while reducing inflammation. Omega-3s have also been linked to joint health, making them beneficial for those with arthritis or stiffness.
Dosage: Aim for 1,000–2,000 mg of combined EPA and DHA daily. Look for high-quality, mercury-free fish oil supplements.
3. Calcium:
As highlighted earlier, calcium is crucial for bone strength. While dietary sources should be prioritised, calcium supplements can help those struggling to meet their needs through food alone.
Dosage: Consult your doctor, but do not exceed 500–600 mg per dose to optimise absorption.
4. Digestive Enzymes:
Age-related changes in the digestive system can lead to reduced enzyme production, resulting in bloating, gas, or indigestion. Digestive enzyme supplements can support better nutrient absorption and improve gut health【PMC6770889】.
When to Use: Take enzymes before meals to help digestion, especially for meals rich in protein or fats.
5. Collagen:
Collagen is a protein that supports skin elasticity, joint health, and bone strength. Natural collagen production declines with age, but supplementation can replenish levels and improve joint mobility and skin appearance.
Dosage: 5–10 grams daily, often found in powder form for easy mixing into coffee or smoothies.
Holistic Lifestyle Tips
Beyond diet and supplements, other lifestyle changes can contribute to better health after 50:
1. Prioritise Sleep:
Quality sleep for recovery, mental clarity, and hormonal balance. Aim for 7–8 hours per night, and create a relaxing bedtime routine.
2. Manage Stress:
Chronic stress can exacerbate health issues like hypertension and weaken the immune system. Practices such as meditation, yoga, or deep breathing can help reduce stress.
3. Stay Hydrated:
Dehydration becomes more common with age due to a diminished sense of thirst. Drink water consistently throughout the day to support digestion, joint health, and cognitive function.
4. Engage in Strength Training:
Incorporate resistance exercises at least twice a week to maintain muscle mass, which naturally declines with age. Strong muscles support mobility, balance, and metabolic health.
The Role of Regular Check-Ups
Routine health screenings can catch potential issues early. Talk to your healthcare provider about cholesterol checks, bone density scans, and cancer screenings. Staying proactive ensures that small issues don’t develop into larger problems.
Conclusion
Health over 50 doesn’t require drastic changes. We recommend regular walking, good food with fibre and calcium rich foods, and supplements include CoQ10, fish oil, digestive enzymes, and collagen. Combined with stress management, adequate hydration, and strength training, these small steps can help.
Your journey toward better health starts with small, consistent changes. Over time, these habits will become second nature, allowing you to enjoy the next chapter of life with strength and energy.