Aging, an inevitable natural process, often prompts companies to market products claiming to “stop” or “reverse” the aging process. However, there is no proven way to achieve such miraculous results. Fortunately, there are practical steps we can take in terms of our diet and lifestyle that can influence the pace of aging and contribute to our overall health. Certain dietary habits can even aid in slowing down aging by reducing the risk of age-related diseases.
Prioritizing the reduction of age-related disease risks is crucial regardless of your age, but there are compelling reasons why your 50s mark a pivotal decade for adopting healthier eating habits. Aging itself is recognized as a significant risk factor for various diseases. Furthermore, the Mayo Clinic has indicated that men’s likelihood of developing heart disease and experiencing heart attacks tends to rise after the age of 45, while for women, this risk increases after reaching 55. The National Institute of Aging emphasizes the importance of maintaining healthy blood pressure levels during your 50s, as it directly influences the risk of heart disease. Additionally, research published in BMJ suggests that maintaining a healthy heart in your 50s may lower the risk of dementia in later stages of life.
Clearly, mitigating the risk of age-related diseases plays a pivotal role in the effort to slow down the aging process in your 50s. Fortunately, maintaining a healthy diet offers a promising approach to achieving this goal. To discover which dietary habits are beneficial for promoting healthy aging after the age of 50, we have examined recent research studies and consulted with registered dietitian Trista Best, MPH, RD, LD, from Balance One Supplements.
1) Getting enough fiber
Ensuring an adequate intake of dietary fiber in your daily diet becomes increasingly crucial as you age. The American Journal of Lifestyle Medicine highlights its importance, as it can substantially reduce the risk of several health issues such as heart disease, type 2 diabetes, high blood pressure, and even cancer. The mechanism behind these benefits lies in fiber’s ability to reduce oxidative stress and inflammatory markers in the body, both of which naturally increase as you age.
In a notable study published in The Journals of Gerontology, researchers considered various factors including carbohydrate intake, sugar intake, glycemic load, and fiber intake. Surprisingly, it was found that among these factors, fiber had the most significant impact on promoting successful aging and lowering the risk of age-related diseases.
To incorporate more fiber into your diet, consider adding a variety of whole grains, lentils, vegetables, and fruits to your daily meals. This simple dietary adjustment can have a substantial positive impact on your overall health and well-being, particularly as you navigate the aging process.
2) Eating plenty of protein
As we age, our bodies undergo a natural process of muscle loss, starting as early as our 30s and accelerating after reaching the age of 60, as highlighted in Current Opinion in Clinical Nutrition and Metabolic Care. To counteract age-related muscle loss and prepare for a healthier transition into your 60s, it becomes increasingly important to prioritize muscle-building activities, especially after the age of 50. One effective approach is to ensure you’re consuming an adequate amount of protein in your diet.
Research published in Nutrients underscores the significance of a high-protein diet combined with resistance training to maintain healthy muscle growth as you grow older. This is because the protein requirement tends to increase with age due to the potential loss of muscle mass. To boost your protein intake, focus on incorporating lean sources such as poultry, eggs, nuts, Greek yogurt, and other protein-rich foods into your daily meals. This dietary adjustment can play a vital role in promoting muscle health and overall well-being as you age.
3) Incorporating healthy fats
As mentioned earlier, the risk of heart disease can start to increase as early as between the ages of 45 and 55. Therefore, focusing on heart health in your 50s is essential. One significant way to achieve this is by incorporating healthy fats, such as omega-3 fatty acids, into your daily diet.
Research published in the Journal of the American Heart Association supports the idea that taking omega-3 supplements can contribute to a reduced risk of coronary heart disease. Additionally, another report highlights the benefits of omega-3 fatty acids, which are commonly found in foods like fish, nuts, avocados, and certain plant oils. These compounds have been shown to lower the risk of death from coronary heart disease and reduce the risk of hypertension.
To increase your intake of omega-3s, consider adding more foods rich in these fatty acids, such as fish, avocados, and nuts, to your diet. If you find it challenging to consume enough of these foods or if they don’t appeal to you, supplementing with omega-3 pills can also be a viable option to support your heart health, especially as you enter your 50s.
4) Eating more plant-based foods
Incorporating more of a plant-based diet into your daily life has been scientifically shown to have various positive effects on slowing down the aging process.
According to Trista Best, a registered dietitian, a plant-based diet offers a range of benefits that include increased longevity, reduction of inflammation, support for weight loss, lowering lipid levels, stabilizing blood pressure, and reducing the presence of advanced glycation end products (AGEs) in the body. These AGE compounds, often found in processed foods and animal products like processed red meat (such as bacon and sausages), have strong associations with heart disease, obesity, diabetes, and hypertension. AGEs not only contribute to internal aging but can also lead to external signs of aging by causing oxidative damage to the skin, which can result in wrinkles and fine lines.
Scientific research supports the advantages of plant-based diets in promoting a longer lifespan, as demonstrated in a study published in PLoS Medicine. Furthermore, a study in the Journal of Clinical and Aesthetic Dermatology indicates that plant-based diets can play a role in slowing down the aging process of the skin. These findings underscore the value of incorporating more plant-based foods into your diet to help mitigate the effects of aging and maintain overall health and vitality.
5) Avoiding ultra-processed foods
Distinguishing between whole foods and ultra-processed foods is essential when considering ways to slow down the aging process, especially after the age of 50. Whole foods encompass items in their natural, unprocessed state and include vegetables, fruits, unprocessed animal products, whole grains, beans, legumes, and nuts. In contrast, ultra-processed foods have undergone extensive processing and tend to be higher in sugar, saturated fat, calories, sodium, and additives.
Trista Best emphasizes the importance of limiting your consumption of ultra-processed foods and increasing your intake of whole foods to support a healthier aging process. By choosing whole foods, you reduce your consumption of advanced glycation end products (AGEs) and inflammatory refined carbohydrates.
Notably, research, as mentioned in Advances in Nutrition, has linked a diet high in ultra-processed foods to adverse effects on heart health, which is particularly concerning as the risk of heart disease tends to increase in your 50s. To mitigate this potential risk, prioritize whole foods over ultra-processed options in your diet. This dietary shift can contribute to better overall health and a more successful aging journey.