50 is the new 30 or so you’d be told. Being 50 + is a great deal better than 30 and let no one tell you otherwise. You have reached the zenith of your career, no mortgage or down payments are clawing at your back, your children are charting their own course. With everything taken care of you now have all the time to lavish attention to yourself.  

For anyone who is 50 and above, your lifestyle needs a bit of tweaking so that you remain healthy and enjoy your life to the fullest. 

 eat well over 50

Eat Well to Feel Well

What you eat gets reflected on your face and the overall functioning of your body. Healthy eating becomes the mainstay of a healthy mind and body for everyone above 50. Here are a few things that should become a part of your everyday food. 

Rollback on Sodium: Sugar has become notorious for its adverse effects on health, but salt is no less! Our optimum sodium levels plummet as we age. At 50 and beyond, our sodium levels go down from 2,300 mg to 1,500 mg per day. High sodium can cause hypertension and blood pressure. 

One of the most effective ways to cut down on salt is to severely limit your intake of processed food and rinsing canned food before consuming them. Another trick is to substitute salt with flavorful herbs while cooking.

High protein diet: Even though a protein-enriched diet is meant for all, it is highly recommended for anyone whose 60 and above. As you pass your 60th birthday, your muscles need a protein boost to strengthen them. Gorge on fish, lean meat, tofu, germinated black gram, lentils, and quinoa to give your body that much-needed protein.

Go rainbow: A colorful platter is as good for your body as it is visually appealing. Loading up your plate with reds, greens, purples, whites, and oranges is your passport to good health in your senior years. The colorful fruits and veggies have antioxidants that fight aging. Fall in love with green-red and yellow bell peppers, green leafy vegetables, bright purple eggplant, red tomatoes, and see the difference in the way you look and feel. 

Add vitamin supplements: Adequate amounts of vitamins and minerals are needed for healthy aging. While it is recommended that you get your daily dose from an everyday diet, sometimes the diet isn’t enough. There are a few vitamins that are specially meant for older men and women. Vitamin B12 helps strengthen your nervous system and blood cells. Vitamin D and calcium supplements are essential for the robustness of your bones. 

exercise over 50

Don’t Forget to Exercise

As opposed to the popular view, exercise is not just for kids and adults under 50, it has multifarious benefits for senior citizens as well. Physical activity has a strong connection with longevity. Exercise helps you keep your body in shape and substantially reduces age-related aches and pains. 

Why should seniors exercise?  Exercise comes with benefits for both body and mind. Daily exercise keeps your muscle, bones, and joints healthy, builds up stamina, and keeps conditions like diabetes and arthritis under control. Not just the physical aspect, it is also an effective management technique.

How much exercise should one do at 50 and beyond? The ideal number of hours to be clocked in for a healthy adult is 150 minutes per week. The figure of 150 minutes may look daunting. However, all you have to do is divide your exercise time into manageable chunks of 10 minutes each three times a day. Exercise at this age is not synonymous with a heavy-duty workout. Brisk walking in the nearby park, Flexibility exercises to keep the body agile will perfectly take care of your requirement. 

good habit over 50

Inculcate Healthy Habits

Habits make a man(and woman). Adopt habits that will keep your body in top condition. 

Enough sleep:  Don’t underestimate the power of adequate sleep. A good night's sleep allows your body to rest and repair itself, and you walk up restful and energetic. Poor sleeping habits on the other hand make you feel irritable and lethargic. Aim for 7-9 hours of sleep. Reducing disturbance, cutting down your screen time an hour before your bedtime, and using a low-watt bulb will help you get good sleep.

Maintain oral hygiene:  Oral hygiene becomes crucial as you age. The higher the oral health, the better the quality of the elderly life. Tooth decay, dry mouth, and gum diseases are commonplace among people who are 50+.

Annual medical checkups: Your risk of getting chronic illness including cancers increases once you reach your golden jubilee. Get into the habit of getting an annual full body check-up done. Be sure to include mammograms and colonoscopies.  

Let your days of rest and relaxation be full of fun and enjoyment. Eating healthy, regular workouts, and adopting healthy habits will ensure that you look and feel the best in your senior years. 

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