Diet plan for 50 year old man should be different from the diet plans for other people of different age groups. A person aged over 50 years has to bear so many problems like metabolic disorders and other physical disorders that finding a diet plan specific to him is the first step towards achieving healthy body weight, ideal BMI and normal blood pressure.
Best Diets for Men Over 50
One of the best ways to lead a healthier lifestyle is by having a healthy diet. The definition of a healthy diet can change over your lifetime. As a man over 50, it’s important to focus your diet toward minimizing the risk of common health issues like high blood pressure, high blood sugar, diabetes, heart disease, and prostate health. Making healthy lifestyle habits can have a huge impact on your health.
What Food Should You Add to Your Diet?
After you turn 50, your metabolism begins to slow. Because of this, it’s important to fuel your body with good foods while limiting junk foods. Maintaining a healthy diet can help prevent weight gain and other health issues. You can easily add nutrient-rich foods to your diet to boost your health. If you’re looking to make healthier food choices, include these foods in your diet:
Potassium-rich foods. Potassium-rich foods help combat the negative effects of sodium, as well as lowering blood pressure. Potassium is a mineral that is an essential part of your heart-healthy diet. It’s recommended that men consume about 3,400 milligrams of potassium every day. Eating the right amount of potassium helps your body process sodium and can help relax your blood vessels, lowering blood pressure to a healthy level.
It’s easy to add potassium to your diet. Potassium-rich foods include:
- Greens
- Mushrooms
- Peas
- Tomatoes
- Oranges
- Raisins and dates
- Low-fat milk and yogurt
- Fish, like halibut or tuna
It’s simple to add food like mushrooms to dishes you already love. You can include them in a salad or grill them to accompany vegetarian or meat dishes.
Cherries and berries. Anti-inflammatory foods can help reduce muscle and joint inflammation. They’re also a great way to offset stress on the heart and lungs caused by physical activity and exercise. Cherries are a simple way to add anti-inflammatory foods to your diet. Studies show that cherries possess qualities that fight inflammation and provide antioxidant benefits on a level similar to over-the-counter anti-inflammatory drugs. Tart cherries have been shown to help soothe osteoarthritis and gout, a common form of arthritis among men over 50.
Along with cherries, the anti-inflammatory properties of some berries have been shown to lower the risk of cancer. When combined with avoiding smoking and minimizing alcohol intake, blueberries, raspberries, and strawberries are an easy way to help minimize the risk of developing cancers like esophageal or colon cancer. It’s easy to add cherries and berries to your diet — as a snack or addition to yogurt, salads, or smoothies.
Eggs. Once you pass the age of 50, it’s natural for muscle mass to decrease over time. Protein-rich foods like eggs can help counteract the effects of diminishing muscle mass. Eggs are nutrient-dense and fuel your body with protein and antioxidants. Because of this, they promote lean muscle mass and help prevent obesity as a part of a balanced diet.
Eggs can be enjoyed in different ways for breakfast, lunch, or dinner.
Avocado. Avocados increase your consumption of heart-healthy fats and are rich in dietary fiber. Eating healthy fats like avocados can help lower your risk for obesity and heart disease. Studies show that people who consume avocados regularly as a part of a balanced diet are more likely to have a lower body weight, lower body mass index, and a smaller waist. You can enjoy avocados in guacamole, breakfast dishes, salads, sandwiches, and more.
Beans and legumes. Beans and legumes can be effective when it comes to preventing diabetes and heart disease. Legumes — such as beans, chickpeas, and lentils — have been shown to have a low glycemic index, meaning they have minimal impact on blood sugar levels. Their low glycemic impact makes beans and legumes a great addition to your diet. You can easily incorporate them into your daily meals by adding them to your salads, burritos, or bowls.
Benefits of a Healthy Diet for Men Over 50
Building healthy diet habits can help men over 50 reduce their risk for a variety of health issues. To lower your risk of heart disease, diabetes, obesity, and cancer and increase your overall well-being, focus on eating a diet that includes lots of vegetables, fruits, whole grains, low-fat dairy, lean meats, fish, eggs, and nuts. In addition, add regular exercise to your life. It improves muscle strength, balance, and flexibility.
Healthy diet and exercise are most effective when accompanied by:
- Healthy sleeping habits
- No smoking
- Minimal alcohol consumption
- Regular health screenings and exams
- Up-to-date vaccinations
Always talk to your doctor, dietitian, or nutritionist before adding or taking away foods from your regular diet.
Men’s Health: Lifestyle Tips for Men Over Age 50
Men over 50 can be just as healthy, fit and active as younger guys. It may take a little more effort, but eating right, exercising regularly and getting your routine health screenings can keep you going strong.
What are the top healthy lifestyle guidelines for men age 50 and over?
The most important guidelines for a healthy lifestyle after age 50 are the same for men and women at any age:
- Eat a healthy diet.
- Stay at a healthy weight.
- Get 7 to 8 hours of sleep.
- Be physically active.
- Don’t smoke.
- If you drink alcohol, have no more than two drinks a day (standard drink is: 12 ounces of beer/wine cooler, 5 ounces of wine, 1.5 ounces of distilled spirits).
- Get routine exams and screenings.
- Receive and stay current with vaccinations, including yearly flu shot and shingles vaccination (Shingrix).
Following these guidelines can help men age in good health and reduce the risk of many diseases that are more common in older men like heart disease, high blood pressure, and diabetes. Even men who have not followed these guidelines until now can benefit from making healthy changes. It’s never too late to start making good choices.
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What is a healthy diet for men over age 50 and why is it important?
A healthy diet can help men over age 50 reduce their risk of heart disease, type 2 diabetes, obesity and some types of cancer.
Fruits, vegetables, whole grains, and fat-free or low-fat dairy products are healthy choices. Lean meats, poultry, fish, beans, eggs and nuts are good sources of protein, too. For heart health and weight management, it’s important to eat foods that are low in saturated fats, trans fats, cholesterol, salt and added sugars.
A registered dietitian is the best source of information about a healthy diet at any age. (See references for other helpful resources.)
How much and what type of activity is good for men after age 50?
Physical activity is the best way for men over age 50 to improve their heart health, muscle strength, flexibility and balance. Physical activity helps reduce the risk of some diseases, including dementia.
Aerobic or cardio exercise gets the heart pumping and uses large muscle groups. Walking, biking and swimming are all aerobic exercises. Strength training involves using weights to build up muscle. Working out with dumbbells or on weight machines are examples of strength training.
Experts recommend both types of exercise. Men who have not been active should consult their doctor before starting an exercise program and select activities they enjoy to increase their chance for success. The Centers for Disease Control and Prevention recommends 150 minutes of moderate intensity aerobic exercise (brisk walking) a week and muscle-strengthening activities on two or more days a week.
Does quitting smoking after age 50 make a difference in a man’s health?
It is never too late to quit smoking. As soon as a smoker quits, the body begins to heal the damage caused by smoking.
Smokers who quit quickly notice they can breathe easier, have more energy, lose the “smoker’s cough” and have a better sense of taste and smell.
For long-term health, quitting smoking lowers the risk of hearth attack, stroke, and high blood pressure — diseases that are more common in men over age 50 than in younger men.
Quitting smoking can help men over age 50 feel better, be more active with family and friends and enjoy their second half of life in better health.
What health screenings are important for men over age 50?
Screenings are tests that look for diseases in their early stages, before symptoms develop. Which screenings a man should have and how often depend in part on his family health history, personal health history and lifestyle habits.
The following list includes some of the most important screenings for men over age 50 but does not include all possible screenings. Men over age 50 should consult a physician about what screenings to have and how often.
Blood pressure. High blood pressure increases the risk of heart attack, stroke, and other diseases. A blood pressure check is an easy, painless, noninvasive screening that can be done in the doctor’s office. According to the American Heart Association, blood pressure should be checked at least once every two years, beginning at age 20.
Cholesterol. High cholesterol increases the risk for heart disease and stroke. A blood test is used to measure cholesterol level. The American Heart Association wants everyone over age 20 who does not have heart disease to have a cholesterol test every four to six years. People with known heart disease or certain other conditions may need to have their cholesterol level checked more often.
Prostate cancer. A simple blood test called the PSA (prostate-specific antigen) test can find early prostate cancer. The U.S. Preventive Services Task Force suggests that all men over age 50 talk to their doctor about having a PSA test and understand the risks and benefits of the test.
African-American men have a higher risk than white men for prostate cancer at a younger age and should start talking to their doctor about the test when they are in their 40s.
Colon cancer. The American Cancer Society recommends that all men should be screened for colon cancer starting at age 45 until age 75. Several types of screening are available to find polyps in the colon that could develop into colon cancer. Men over age 50 should talk about the different types of colon cancer screening with their doctor.
Men with a family history of colon cancer should talk to their doctor about screening at a younger age and those who are over age 75 should talk to their doctor about whether they need to continue being screened.
Is there a connection between men’s health over age 50 and sexual health?
Several scientific studies suggest that chronic diseases like diabetes, high blood pressure and heart disease affect a man’s ability to perform sexually. The more severe the disease, the more severe the erectile dysfunction. Men over age 50 experiencing sexual problems should talk to their doctor to find out if a medical condition is causing the problems.
7 Best Foods for Men Over 50
1. Mushrooms
Mushrooms ”beef up” dishes — even vegetarian fare — by giving them a meatier taste that many men like, says Leslie Bonci, RDN, director of sports nutrition at the University of Pittsburgh Medical Center’s Sports Medicine center and a sports dietitian for the university’s athletics department. They only have about 20 calories per cup and contain potassium, which is helpful in offsetting the effects of sodium and in lowering blood pressure, according to the American Heart Association.
Add them to your diet: “Throw some on a salad, chop them up for chili, or grill them,” Bonci says. Or try these barbecued portobello mushrooms the next time you grill.
2. Tart Cherries
Tart cherries can work as an anti-inflammatory agent, Bonci says. In her work consulting with sports teams, she often recommends that athletes drink tart cherry juice to reduce inflammation from vigorous training.
And research backs up her suggestion: In the May 2013 issue of the Scandinavian Journal of Medicine & Science in Sports, a scientific review of tart cherries that involved athletes found that consuming the juice may enhance recovery of muscle function, inhibit the inflammation and oxidative stress caused by exercise, and lessen pain.
Tart cherries may also help minimize the pain of osteoarthritis and gout, another form of arthritis caused by high levels of uric acid in your blood, according to a study in the November 2014 issue of Journal of Functional Foods. Researchers credit the substances known as anthocyanins in the cherries, which have antioxidant and anti-inflammatory properties.
Add them to your diet: Snack on fresh cherries when they’re in season from April to August. Eating at least 10 cherries a day helped people who already had gout keep from getting repeat attacks, showed a Boston University study. During the rest of the year, drink tart cherry juice. The deeply hued beverage has also been linked to better sleep.
3. Eggs
”As men age, their muscle mass decreases,” says Jim White, RDN, a spokesperson for the Academy of Nutrition and Dietetics and a personal trainer in Virginia Beach, Virginia.
“Eggs are a great source of protein,” he says, and that can help with the dwindling muscle mass. Although the pendulum has swung back and forth on the healthfulness of eggs, most experts see a role for them in our diet. Eggs also have lutein, which may reduce the risk of the macular degeneration, an eye condition that can cause blindness.
Add them to your diet: Enjoy eggs for breakfast, lunch, or dinner. These nine ways to cook an egg can help you fit them into your day.
4. Berries
Ruth Black/Stocksy
Berries may reduce the risk of cancer, says Deepak Talreja, MD, a cardiologist at Eastern Virginia University Medical School in Norfolk.
Research is ongoing, but some studies have found that blueberries, for instance, inhibit inflammation, which may decrease the risk of some cancers. A research review examining the anti-cancer properties of blueberries, published in the October 2013 issue of Anticancer Agents in Medicinal Chemistry, concluded that the little blue orbs might help inhibit the growth of cancer cells.
Blueberries aren’t the only berries that might help fight cancer. A diet that includes freeze-dried black raspberries and strawberries inhibited esophageal cancer by 30 to 70 percent and colon cancer by 80 percent, according to studies on rats done at the Medical College of Wisconsin Cancer Center in Milwaukee. Whether humans would experience the same anti-cancer benefits has yet to be proven.
Add them to your diet: Simply put, you can snack on berries straight. They’re also easy to add to salads, yogurt, or hot cereals.
5. Kefir
Gut microbiota — the bacteria in our intestines — have recently garnered a lot of attention from the scientific community. It turns out that they might be key for good health, as they’ve been linked to how our immune system functions, how we absorb nutrients, and even how we regulate mood.
Kefir is fermented milk with prebiotics and probiotics that can help promote healthy gut microbiota. Probiotics are good bacteria, and prebiotics are the food ingredients that feed them. So kefir is a symbiotic gut health food, meaning it contains both the bacteria and the bacteria’s food source. Kefir may help ward off GI problems that can occur later in life, White says. In addition, scientists have found that kefir helps reduce inflammation in the guts of mice and reduces blood sugar levels in patients with diabetes.
Add it to your diet: Kefir is sometimes referred to as the yogurt you drink. “Having a serving of kefir a day would be great,” White says. You can use it like you do milk by drinking it plain, adding it to cereal, or using it in smoothies.
6. Avocados
Like you needed a new reason to indulge in guacamole: Avocados are loaded with heart-healthy monounsaturated fats that may help keep cholesterol levels low. And that’s something that men need as they age, White says. One medium California avocado has about 230 calories, but it also has about 10 grams (g) of fiber and about 20 g of fat. Plus, avocados have also been linked to weight loss and lower levels of inflammation.
Add them to your diet: Like many of the foods on this list, avocados are easily added to dishes that you already love, like burgers, omelets, salads, sandwiches
7. Beans
Pachai Leknettip/Thinkstock
These little spheres of protein carry lots of blood benefits that may help keep heart disease and diabetes at bay. A scientific review of 26 clinical trials published in May 2014 in the Canadian Medical Association Journal found that eating 3/4 of a cup of beans daily could lower LDL (bad) cholesterol levels by 5 percent. And that, of course, can reduce your risk of heart disease and stroke.
But that isn’t the only way beans can help your blood profile. When people with type 2 diabetes consumed 1 cup of beans daily over the course of three months, they had lower blood pressure and blood sugar levels, according to a study published in October 2012 the Archives of Internal Medicine.
Add them to your diet: A cup of cooked kidney beans has approximately 225 calories, 15 g of protein, 13 g of fiber, and 1 g of fat. This makes them a great addition to salads or a filling for tacos or burritos.