When you reach your 50s, your metabolism slows, due both to aging and lifestyle, says fitness expert Tosca Reno, author of the "Eat-Clean Diet" series. "It's more challenging to keep weight off, even if your nutrition is tip-top," she says.
Health challenges also increase as we age. Blood pressure tends to rise steadily after 50, says Reno, and the risk of developing Type-2 diabetes also increases. Heart health, bone loss, cancer risk, and memory loss all become increasing concerns as the birthdays pass. The fix? Strengthening your immune system, Reno says. She offers 11 nutrition tips for a healthy future:
1. Stay hydrated. Drink 10 glasses (8 ounces each) of water every day. Water is even more important as we age, and even more important if you live in a warm climate. "Water regulates your appetite and your body temperature, keeps energy levels high, transports nutrients, and flushes out wastes," says Reno.
2. Enjoy almonds. Scientists have found that almonds are as effective as statins in lowering cholesterol.
3. Avoid table salt. When cooking, use sea salt instead of table salt. "Sea salt has 82 minerals and other elements, whereas table salt has just sodium chloride and a bit of sugar," says Reno.
4. Eat more cancer-fighting produce. Increase the amount of leafy greens and cruciferous vegetables (cabbage and broccoli) in your diet. Studies show they can cut the risk of colorectal cancer by almost half.
5. Spice up your diet. Herbs and spices, such as turmeric, rosemary, sage, mint, ginger, and black pepper are believed to elevate brain function. "Season creatively and you can improve your brain function at every meal," says Reno.
6. Eat mood-boosters. Foods that contain magnesium, vitamins C and D, and omega-3 fatty acids fight depression. "These mood boosters trigger your brain's natural happiness regulators, the hormones known as serotonin and GABA," says Reno. "Bananas, brown rice, halibut, oranges, almonds, pumpkin, mangoes, oats, sunflower seeds, pumpkin seeds, and grapefruit deliver these 'happy nutrients,'" Reno says.
7. Drink green tea. Studies show that green tea burns fat, lowers the risk of osteoporosis, and fights both the development and recurrence of breast cancer. One study found green tea lowered the risk of breast cancer by 37 percent. "I always drink at least three cups of green tea every day," Reno says.
8. Suppress your appetite naturally. Weight may be harder to lose as we age, but adding dopamine-increasing foods to your diet help to control your appetite naturally. These foods include apples, spinach, unsalted almonds, and carrots.
9. Protect your heart with omega-3 fatty acids. Eat good fats found in fatty fish, flaxseed and extra-virgin olive oil. The American Heart Association recommends eating at least two servings of fatty fish (such as mackerel, sardines, and tuna) each week for their heart-healthy fats.
10. Include more calcium-rich foods. Calcium doesn't just protect your bones — it's also important for cardiovascular health. Try to get 1,500 mg each day from calcium-rich foods, which included dairy and nuts. A British study found that a total of five ounces of nuts a week can cut the risk of heart disease by 25 percent.
11. Pick berries. Berries are packed with antioxidants and vitamins — the highest levels of all fruits — that strengthen the immune system and help to prevent cancer and heart disease as well as heighten brain function.
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