How to age well after 50?

What changes when you turn 50?

“We very often hear people at 50 say ‘I have trouble recovering’, ‘I’m tired faster“, notes Aline Victor, nutritional strategy advisor. Indeed, after 50 years, the body undergoes physical and hormonal changes“. In the physical changes, we can cite the beginning of the muscle loss and decreased visual acuity. “These are the first signs that should encourage you to take care of yourself. Of the hormonal changes, such as menopause in women, can lead to fatigue, stress or tension. “Menopause is primarily responsible for weight gain and hot flashes poorly accepted by women. At 50, it is also the period when the children leave the nest. “VSand event is a vector of modifications: a less balanced diet or a feeling of loneliness”.

What are the exams to do after 50?

Health checks are necessary to prevent the onset of certain diseases. “This is why it is recommended to carry out the examinations of prostate cancer screening for gentlemen, and breast cancer for ladies (mammography), says the coach. Without forgetting the colorectal cancer screening (colonoscopy). Of course, there are several assessments to be made throughout his life: blood, visual, skin, heart and finally oral assessment“. In addition, a bone density test can help detect signs of osteoporosis or bone loss, which is common with advancing age.

What sport to do after 50?

“We do not adapt sport (we speak moreover of physical activity, rather than sport) to age. It’sphysical activity that is adapted to the abilities of the person. We know 70-year-old athletes who still run the marathon and unlike 50-year-olds who hate sport and prefer their sofa“, assures Aline Victor. In their fifties, in the period of peri-menopause, women will undergo hormonal dropss. “This can cause muscle and tendon pain and a greater sensitivity to these pains“, completes Dr. Victoria Tchaikovsky, sports doctor. In general, there is no age to practice sport, nor to start it. “If you want to start a sport, whatever it is, at 50, it is important to do before a complete check-up with your general practitioner (cardio, gynecology, densitometry…) and to set up a physical preparation between 4 to 6 weeks. Objective: to gain muscle mass in order to avoid injuries“. According to Dr. Victoria Tchaikovsky, “no sport is prohibited after the age of 50, if the patient benefits from good physical preparation and if he remains reasonable in his objectives”.

What food after 50?

At 50, it’s the transitional age where you have to get to juggle between a diet without excess but also without deficiency. “The onset of the first chronic diseases occurs at age 65 (hypertension, diabetes, overweight, CVD), insists Aline Victor. It is therefore essential to have a healthy lifestyle in prevention from the age of 50 and even from an early age. The basic rule in a balanced diet is to do not skip any meals or food groups. “Some are of course to be preferred but all have their interest: proteins (animal or vegetable), whole grains and legumes, vegetables, fruits, vegetable oils, oilseeds, dairy products (animals or plants), explains Sarah Marin-Maire, dietitian nutritionist. Only the category of sweet products is not essential… except for the square of dark chocolate (minimum 85%) for pleasure!”

► The ideal breakfast should be composed of a whole grain source : “wholemeal sourdough bread (organic) if possiblecontinues the dietitian. Simply because the more acidic a food is, the lower its glycemic index (the speed at which the sugar it contains passes into the bloodstream)!“. Which means that a sourdough bread will keep your blood sugar stable much longer than a yeast bread.”White bread, brioches or even rusks have a very high glycemic index and could lead you to snack in the morning“. For followers, wholemeal oatmeal or sugar-free muesli are also an excellent source of complex carbohydrates to favor at breakfast. “Wholemeal or semi-wholemeal flours can also be used to make pancakes or waffles, in their sweet or savory version“. It is also necessary to integrate a source of fiber“that can be filled with a fresh fruit: prefer it whole, organic and in season. Fruit juices should be avoided. Eat a animal or vegetable dairy product is also possible but not compulsory: an animal or vegetable yoghurt, a white cheese, cheese or fauxmage (vegetable cheese), animal or vegetable milk… “Be sure to choose them plain: you can flavor them yourself, without added sugar/additives… The ideal is to choose your organic dairy products”. And to finish a portion of oilseeds in whole or puree form: walnuts, hazelnuts, peanuts, pecans, pistachios, almonds, whole almond puree, hazelnut puree, peanut puree…”Oilseeds are very interesting sources of essential fatty acids (those that are only found in food, therefore essential), they contain 60% fat“. They are also very rich in protein and fiber. “They are also rich magnesium, calcium, iron in particular, elements that we need (even more) from the age of 50“. The last important category for breakfast is the drink: “as much as eating, rehydrating in the morning is very important. Prioritize water (why not lemony for the followers) or a herbal tea or a rooibos“. Tea and coffee are to be limited because they are limiting factors of calcium absorption. IThey promote the elimination of calcium in the urine and its absorption is reduced (the same is true for salt).

► “During lunch and dinner it will be important to ensure that you consume all food groups, such as at breakfast: a source of whole starches (pasta, bread, quinoa, legumes, spelled, bulgur, potatoes, sweet potatoes, etc.), a source of fibre, vitamins and minerals with vegetables (preferably organic and seasonal for all the qualities we know about them), a source of protein animal or vegetable to prevent and fight against age-related sarcopenia (muscle wasting), a serving of vegetable oil and a dairy product or fruit for dessert“. Do not hesitate to finish your meal with 1 or 2 beautiful square(s) of dark chocolate rich in cocoa (85% cocoa minimum ideally).

► “There is an important meal during the day that we often forget and which is nevertheless essential: the snack“. It can be simply composed of a fruit and a handful of oilseeds. “That way, you’ll be comfortable waiting until dinner without cravings and reaping all the benefits of these foods. Moreover, the snack participates in the regulation of blood sugar, and facilitates digestion : implementation of a different food splitting: smaller meals, but more numerous“.
Helping age and menopause, we often hear that it is necessary consume more calcium and therefore more dairy products to preserve its bone capital and avoid osteoporosis. “But there are many alternatives to this recommendation, if you do not wish to consume dairy products or reduce your consumption”. For example, we can also favor:

• Of the calcium-rich waters such as Hépar, Courmayeur or Salvetat to protect the bone capital.
• THE leafy green vegetables are the richest in calcium: leeks, kale, spinach, arugula, watercress are good examples.
• THE legumes, to vary your sources of starches are also excellent sources of calcium: white beans, lupine seeds, mung beans, broad beans and chickpeas will be your best allies.
• THE oilseeds your breakfast and your snack are also full of them: almonds, Brazil nuts, hazelnuts or sesame seeds.

What advice to prevent diseases after 50?

Here are some tips for preventing disease after 50:
► Maintain a healthy, balanced diet. “In case of diabetes, a simple food rebalancing associated with the practice of an adapted physical activity is very often enough to stabilize blood sugar.“, resumes Aline Victor. Eat properly and enough at each meal.

► Stay active : Regular exercise can help maintain a healthy weight, reduce the risk of chronic diseases such as heart disease, diabetes and osteoporosis, and improve quality of life.

► Make regular health checks.

► Avoid tobacco and alcohol : Tobacco increases the risk of chronic diseases such as heart disease, cancer and lung disease.

► Limit your alcohol intake : Excessive alcohol consumption can increase the risk of chronic diseases such as heart disease, liver disease and certain cancers.

► Monitor your blood pressure and cholesterol levels. Excessive salt consumption can promote hypertension. “In France, salt consumption is 8 to 12g/day where it should be 5-6g, notes Aline Victor. Industrial ready meals, cold meats, cheese, bread, aperitif biscuits, preserves are products that are very high in salt. If your diet is rich in these products and you tend to re-salt all your dishes, it is very likely that you are eating too much salt.

Thanks to Sarah Marin-Maire, dietitian nutritionist and co-founder of Make Me Healthy, to Dr Victoria Tchaikovsky, sports doctor at Clinique Drouot (Paris 9th) and Compex expert, and to Aline Victor, nutritional strategy advisor and head of Nutrition project for Nutrisens.