You can slow down the aging process after the age of 50 thanks to better eating habits. In our diet, it is important to emphasize plant-based foods, consume enough protein and fiber, and avoid ultra-processed foods.
Enough of the fiber in the foods we consume
Getting enough dietary fiber in your daily diet is crucial with age, as it can help reduce the risk of heart disease, type 2 diabetes, high blood pressure and even cancer.
Fiber reduces oxidative stress and markers of inflammation in the body that occur naturally with age. Research shows that a sufficient level of fiber in the diet reduces the risk of age-related diseases.
Consuming a lot of protein
The body begins to lose muscle mass after the age of 30, and an even bigger decline occurs after the age of 60. That’s why it’s important to focus on building muscle mass after 50 years. One of the main ways to do this is to get enough protein.
A report published in Nutrients found that a high-protein diet combined with strength training helped maintain healthy muscle growth. For more protein, focus on lean sources such as poultry meat, eggs, nuts, Greek yogurt, etc.
Inclusion of healthy fats in our diet
The risk of heart disease can increase as early as 45 to 55 years of age. Including healthy fats in your diet, such as omega-3 fatty acids, can help prevent this.
Taking supplements or naturally occurring omega-3 fatty acids from fish, nuts, avocados and some oils reduces the risk of death from coronary heart disease and the development of hypertension.
Eat more foods on a plant-based
It has been shown that including a more plant-based diet in your daily diet slows down the aging process.
Plant-based foods reduce inflammation, help with weight loss, lower lipid levels, stabilize blood pressure and help reduce the final products of glycation.
Over-processed animal products such as bacon and sausages should be avoided as they are associated with heart disease, obesity, diabetes and hypertension.
Studies have shown that diets high in plant-based foods prolong life expectancy and slow skin aging.
Avoid ultra-processed foods
Eat as much food as possible in their “natural” form – vegetables, fruits, unprocessed animal products, whole grains, legumes and nuts. Overprocessed foods often contain more sugar, saturated fat, calories, sodium and supplements.
To slow down aging after 50 years, you need to eat more whole foods. This reduces the level of glycation and consumption of refined carbohydrates that cause inflammation.