Foods That Give You Energy After 50
July 24 2020
Foods That Give You Energy After 50
Having a nutritious diet is important at any age, but it is especially crucial after you reach the age of 50. According to a study entitled “Changes In the Body With Aging,” as cells age, they function less efficiently. And after the age of 50, your body turns fragile, and your metabolism slows down. So, what can you do to be healthy and gain more energy from food after 50?
Health-related advice that you have encountered through your life might not work anymore as you reach beyond 50. There are limitations and other considerations you must be aware of. But the following are still effective ways to incorporate energy-boosting foods in your diet.
Eat Good and Healthy Foods
Why should you change your eating habits after 50? Our appearance changes due to maturity and, as our age increases, our body becomes weaker. Many changes will happen as we grow older, especially after 50. We need to take medicine, eat a lot of vegetables and fruits, and limit our intake of sugar.
One of the best ways to maintain your health is to make sure that you are drinking plenty of water and eating a diet with the best food for energy – they should be rich in nutrients to improve brain function, physical condition, eyesight, and your immune system. Young or old, you need good nutrition. However, as you grow older, the needs of your body change. These nutrients, when all taken in balance, will help you combat sicknesses that your body becomes prone to:
- Omega fatty acids
- Vitamin E
- Vitamin B6
- Vitamin B12
Prepare and focus on getting these nutrients.
Best Foods to Eat After 50
Your health is closely linked to what you eat. With that being said, you need to start having that daily habit of making healthier choices about the food you take in your system. What to eat to give you the energy and nutrients your body needs? Here are the answers:
Eat a lot of vegetables and fruits
Prepare lots of fresh vegetables and fruits on your table. Fruits and vegetables are healthy foods that give you energy, give your body important vitamins, and contain fiber. These foods are not processed, as they are coming directly from the farm without any chemicals. By eating the right amount of fruit, vegetables, and fiber, up to 4% of all cancers could be prevented. Aside from cancer, eating more fruits and vegetables is associated with a decreased risk of heart disease, could help your weight to decrease and keep it under control, and will help your blood sugar to be steady. Your blood sugar needs to be stable in order to prevent any other complications in your body, such as hypoglycemia (when your blood sugar is abnormally low) or diabetic ketoacidosis (when the high levels of ketones in your blood cause acid).
Limit or avoid eating sweets or any foods containing sugar
Almost every food contains sugar, and, as you grow older, the intake of sugar becomes more dangerous. It increases the risk of diabetes and obesity. Extended intake of sugar without moderation can make the body immune to the hormone produced by the pancreas (insulin) that regulates blood sugar levels.
Eat dairy products in moderation
According to the United States Department of Agriculture (USDA), adult men and women above the age of 50 should aim for three cups of dairy per day. Products such as milk are a source of both calcium and vitamin D. These nutrients help to keep bone and muscle strength.
Eat whole grains
Whole grains provide the body with iron, magnesium, manganese, phosphorus, selenium, B vitamins, and dietary fiber. It has a lot to offer and is linked to lower risks of heart disease, some form of cancer, and type 2 diabetes. Examples of whole grains include whole-grain corn, oatmeal, popcorn, and brown rice.
Enjoy some seafood
Seafood is a good source of vitamin A, B, D, and omega 3 fatty acids. These vitamins aim to maintain your brain’s normal function and help lower blood pressure to reduce the risk of a heart attack.
Drink plenty of water
Water is essential to your body all throughout your life. Aside from keeping you hydrated, drinking 9 cups (2.13 liters) of water daily keeps your body temperature within a normal range, makes your skin healthy, protects your spine and tissues, and helps you to eliminate waste through sweat, urine, and bowel movements.
What Can I Eat to Boost My Energy?
The type and quantity of foods you eat play an essential role in determining the foods you need to take in to keep your energy levels as you grow older. But which foods can give you high energy? All foods give you energy, but you need to be wary and opt for foods that also contain nutrients and vitamins that will not only increase your energy levels but will also maintain your strength and keep your immunity throughout the day. Here is a list of some foods that will give you an energy boost.
- Bananas, apples, avocados, orange, strawberries, berries
- Brown rice, oatmeal
- Leafy green vegetables, sweet potatoes
- Water, coffee, green tea
- Dark Chocolate (limited), yogurt
- Eggs, fatty fish
- Beans, nuts, seeds
Incorporating these foods into your diet is a great place to begin with.
How to Speed Up Metabolism After 50
Certain foods can increase your metabolism. The higher your metabolism is, the easier it is for your body to convert food into energy, maintain weight, and get rid of unwanted fats. What are the foods that can give you energy and speed up your metabolism? Here are some:
- Foods rich in proteins, iron, and zinc
- Chili Peppers
- Water, coffee, tea, and cacao
- Peas, beans, and peanuts
- Spices like ginger
- Apple cider vinegar
- Coconut oil
Foods to Avoid After 50
All throughout your life, you will find certain dishes and delicacies that you enjoy, but not all of these are energy food meals. As you age, your body undergoes a lot of different changes that you need to get accustomed to. A big adjustment would be your eating habits. Changing your eating habits and avoiding certain foods that are bad for you will go a long way. Here are some foods that you need to have control over:
- Raw or uncooked meat
- High in sodium foods
- Sodas, sugary drinks, and alcohol beverages
- Foods with empty calories
How to Motivate Yourself to Eat Healthy
Some of you, even in your 50s, may or may not be busy with everyday schedules. That’s why having a regular routine regarding your health can be hard. Sometimes, eating foods for an energy boost is not enough. Enumerated below are some tips to motivate you to not compromise your healthy habits despite everything that is happening around you.
Be positive to yourself
Sometimes, you just have to give yourself a pep talk and get started. You have to include positivity in your life each day. This sets your mood and helps you achieve more of what you have to do. Eating foods for energy and health can be hard at certain times, but you will be thankful to yourself in the long run when you push through with it.
Set goals and standards
Knowing that you should eat healthy foods is not enough; you need to take action and do it! You have to know where you are going. What are the things you want to achieve? Only then will you know what specific steps you have to do to attain it. Aside from your goal, you will also need to set standards. These are going to be your rules while achieving your goal. This, too, is important as this will determine the quality of what you want to achieve. You can list them down to keep track of your progress, and over time, you will feel good about achieving them.
Make small changes to healthier options over time
You shouldn’t push yourself too hard and suddenly stop yourself from what you are used to eating. It can be a gradual change. Foods you need for energy can be slowly included, shifting your diet to something more healthy. You will not only be slowly setting your mind about it, but you will also give your body the time to adjust to your new diet.
Exercise the way that suits you
It’s important to assess the current state of your body in order to prevent injury while you exercise. Only do the exercises that work for you, and don’t strain yourself. Exercising a lot does not necessarily mean you’re healthier.
Get enough sleep
Sleep is your body’s way to recharge and repair; it affects almost every tissue in your body. It affects your immune system, your growth, stress hormones, blood pressure, and a lot more. Your sleep should not be compromised.
If you want help in your journey to being healthy after 50, All American Home Care welcomes you with the highest quality of home health and personal care services. Each of your needs will be taken care of by our clinical aides with the utmost compassion and understanding.