Anti-ageing eating habits: 6 things to do after 50, says an expert

After 50, the body changes, but vitality can last. By adjusting a few dietary habits, you can support your skin, heart and muscles. In this way, prevention advances step by step, without harsh diets or miracle promises.

After 50, eating habits that protect the body

Drinking water regularly helps your memory, skin and kidneys. Aim for intakes spread out from morning to night, even when you’re not thirsty. And keep a bottle visible to remind you.

Fill half yourplate with vegetables, at lunchtime and in the evening. Vary the colors to benefit from different antioxidants. Half the plate remains a simple and effective reference point.

Fruit completes this protective plant base. Two easy portions are enough most days. Aim for 2 fruits a day, preferably whole.

“After 50 years, regularity beats perfection.”

Daily hydration, plants and eating habits

Wholegrain cereals and legumes nourish the microbiota. They provide fiber, B vitamins and minerals. This brings us closer to the 25 to 30 g of fiber per day often recommended.

Good fats help balance inflammation. Choose olive oil, nuts and oily fish. In addition, aim for 2 portions of oily fish a week whenever possible.

• Drink a large glass of water in the morning
• Include vegetables at every meal
• Take two fruits during the day
• Keeping protein snacks simple
• Walk for at least 30 minutes

Limit ultra-processed products that are very sweet or salty. They interfere with satiety and blood pressure. On the other hand, simple, stable eating habits help in the long term.

Protein, omega-3 and bone density

After the age of 50, muscle mass declines more rapidly. Eating habits that include protein at every meal help maintain strength and independence. Aim for 20-30 g of protein per meal, depending on your needs.

Spread protein throughout the day, not just in the evening. Try eggs, fish, plain yoghurt, tofu or lentils. In this way, recovery progresses and satiety is better maintained.

Bone capital requires calcium, vitamin D and movement. Choose dairy products, calcium waters, kale and almonds. However, seek medical advice for vitamin D during the cold season.

Omega-3s support the heart and brain. Sardines, mackerel, herring, but also rapeseed and walnuts, are useful. Alternate sources for a better balance.

Stable blood sugar levels and lasting satiety

A balanced diet smoothes blood sugar levels. Think 1/2 vegetables – 1/4 proteins – 1/4 starches. That way, snacking cravings are reduced.

Plan simple snacks when hunger returns. Plain yoghurt and fruit, or a small handful of nuts, work well. Then drink a glass of water before eating.

This frame soothes the appetite and reduces cravings. It protects concentration throughout the day. It also consolidates long-term eating habits.

Move, sleep, cook: the trio that supports the plate

Activity reinforces the effects of the plate. Aim for around 150 minutes a week of moderate effort. Add 2 strengthening sessions to maintain muscle mass.

Sleep regulates hunger hormones. Dine earlier and simplify the evening to sleep better. In this way, digestion is calmer.

Home cooking reduces sugar, salt and additives. Prepare in advance and season with herbs, spices and lemon. What’s more, it revives the pleasure of eating.

Follow your health check-ups and adjust as needed. Medication, digestion and taste evolve over time. From now on, your eating habits become a concrete ally for ageing well.

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