Power after 50: the key to health and energy

Power after 50: the key to health and energy

Section 1: Physiological changes after 50 and their effect on the need for nutrition

Upon reaching the age of 50, numerous physiological changes take place in the human body, which significantly affect the need for nutrition. Understanding these changes is the key to developing an effective nutrition plan aimed at maintaining health, energy and high quality life.

1.1. Reducing metabolism:

One of the most significant changes is the gradual decrease in the rate of metabolism, due to a decrease in muscle mass and hormonal shifts. This means that the body requires less calories to maintain basic functions. If the consumption of calories remains at the same level, and physical activity does not increase, weight gain is inevitable, which, in turn, increases the risk of various diseases, such as type 2 diabetes, cardiovascular diseases and certain types of cancer.

• Causes of metabolism:

  • Sarcopenia: Loss of muscle mass with age (sarcopenia) is the main cause of a decrease in metabolism. Muscles are a metabolically active tissue that consumes a significant amount of energy even at rest.
  • Hormonal changes: A decrease in hormones, such as estrogen (in women during menopause) and testosterone (in men), also contributes to a slowdown in metabolism and an increase in the accumulation of adipose tissue.
  • Reduction in physical activity: With age, many people become less active, which also helps to reduce metabolism and loss of muscle mass.

• The consequences of a decrease in metabolism:

  • Weight gain: The discrepancy between the consumption and the cost of calories leads to the accumulation of adipose tissue and weight gain.
  • Reducing energy: A slowdown in metabolism can lead to a feeling of fatigue and a decrease in energy level.
  • Increased risk of diseases: Obesity caused by a decrease in metabolism is a risk factor for the development of many chronic diseases.

1.2. Changes in the digestive system:

Age -related changes in the digestive system also affect the need for nutrition. A decrease in the production of gastric juice and digestive enzymes can impede the digestion of food and the absorption of nutrients. In addition, intestinal motility slows down, which can lead to constipation.

• The reasons for changes in the digestive system:

  • Reducing the production of gastric juice: A decrease in the amount of acid in the stomach may impede the digestion of proteins and the assimilation of vitamin B12.
  • Reducing the production of digestive enzymes: The lack of enzymes can lead to incomplete digestion of food and bloating.
  • Slow down intestinal motility: A decrease in intestinal motility can lead to constipation and discomfort in the abdomen.
  • Changes in the intestinal microflora: With age, the composition of the intestinal microflora can change, which affects digestion and immunity.

• The consequences of changes in the digestive system:

  • Violation of the assimilation of nutrients: The lack of digestive enzymes and a decrease in the acidity of the stomach can lead to a deficiency of vitamins and minerals.
  • Constipation: The slowdown of intestinal motility is a common problem in the elderly.
  • Bloating and discomfort: Incomplete digestion of food can cause bloating, gas formation and discomfort.
  • Reduced immunity: Changes in the intestinal microflora can weaken the immune system and increase susceptibility to infections.

1.3. Reducing a sense of thirst:

With age, a sense of thirst is reduced, which can lead to dehydration. Insufficient fluid intake can negatively affect many functions of the body, including kidneys, digestion and cognitive functions.

• Reasons for a decrease in a sense of thirst:

  • Changes in the work of the kidneys: With age, the kidneys become less effective in maintaining the water balance.
  • Reducing the sensitivity of thirst receptors: Receptors responsible for a feeling of thirst can become less sensitive with age.
  • Medication: Some drugs can reduce the feeling of thirst or cause dehydration.

• The consequences of dehydration:

  • Constipation: The lack of fluid can aggravate constipation.
  • Fatigue and weakness: Dehydration can cause fatigue, weakness and dizziness.
  • Kidney work: The lack of fluid can lead to the formation of stones in the kidneys and other kidney problems.
  • Reducing cognitive functions: Dehydration can worsen concentration and memory.

1.4. Changes in bone tissue:

With age, bone tissue becomes more fragile, which increases the risk of osteoporosis and fractures. They are especially at risk of women during menopause due to a decrease in estrogen level.

• Causes of changes in bone tissue:

  • Reduced estrogen levels: In women during menopause, a decrease in estrogen levels leads to an accelerated loss of bone mass.
  • Disadvantage of calcium and vitamin D: Calcium and vitamin D are necessary to maintain bone health.
  • Reduction in physical activity: Physical activity stimulates the formation of bone tissue.
  • Genetic predisposition: Some people are more susceptible to osteoporosis due to genetic factors.

• The consequences of changes in bone tissue:

  • Osteoporosis: Osteoporosis is a disease in which the bones become fragile and easily break.
  • Fractures: Fractures, especially thigh fractures, are a serious complication of osteoporosis and can lead to disability.
  • Back pain: Osteoporosis can cause back pain due to compression vertebrae fractures.
  • Reduced growth: Compression vertebrae fractures can lead to a decrease in growth.

1.5. Reducing the function of the immune system:

With age, the immune system becomes less effective in the fight against infections, which increases susceptibility to various diseases.

• Reasons for reducing the function of the immune system:

  • Timusnaya Inolution: With age, Timus, the organ responsible for the ripening of T-lymphocytes, decreases in size and loses its function.
  • Reducing the number of immune cells: The number of some types of immune cells, such as T-lymphocytes, can decrease with age.
  • Reducing the activity of immune cells: The activity of immune cells, such as macrophages and neutrophils, can decrease with age.
  • Chronic diseases: Chronic diseases, such as diabetes and cardiovascular diseases, can weaken the immune system.

• The consequences of reducing the function of the immune system:

  • Increased susceptibility to infections: Elderly people are more susceptible to infections such as flu, pneumonia and girdle lichen.
  • A more severe course of diseases: Infections in older people can occur more difficult and lead to complications.
  • Slow recovery: Older people need more time to recover after the illness.
  • Increased risk of cancer development: A weakened immune system can be less effective in the fight against cancer cells.

Section 2: basic food principles after 50

Given the physiological changes taking place in the body after 50 years, it is necessary to adhere to certain principles of nutrition, which will help maintain health, energy and high quality of life.

2.1. Calorie control:

It is important to control calorie intake to prevent weight gain. Preference should be given to products with low calorie content and high nutritional value.

• Calorie recommendations:

  • Determination of individual needs: The recommended calorie content depends on the gender, age, level of physical activity and health. Consultation with a doctor or nutritionist will help determine the individual needs in calories.
  • Using online calorie items: There are online calculators that allow you to evaluate daily calories based on individual parameters.
  • Gradual decrease in calorie content: If you need to reduce weight, it is recommended to do this gradually, reducing calories by 200-300 per day.
  • Portion size control: It is important to control the size of the portions so as not to overeat.
  • Keeping a food diary: Keeping a food diary will help to track calorie intake and identify problem areas.

• The choice of low -calorie foods:

  • Vegetables and fruits: Vegetables and fruits are an excellent source of vitamins, minerals and fiber, while they have low calorie content.
  • Low -fat proteins: Low -fat sources of protein, such as chicken breast, fish, tofu and legumes, saturate and help maintain muscle mass.
  • Whole grain products: Whole grain products, such as brown rice, oatmeal and whole grain bread, contain a lot of fiber and help control appetite.
  • Restriction of processed products: Processed products, such as fast food, sweets and carbonated drinks, usually contain many calories, sugar and fats, and at the same time few nutrients.

2.2. Sufficient protein consumption:

Protein is necessary to maintain muscle mass, bone health and immune system. After 50 years, the need for protein may increase.

• Protein consumption recommendations:

  • Determination of individual needs: The recommended protein consumption rate is 0.8-1 g per kilogram of body weight per day. For people involved in sports or having certain diseases, the need for protein may be higher.
  • Turning the protein in each meal: Divide the intake of the protein into several meals during the day to ensure uniform flow of amino acids into the body.
  • The choice of quality sources of protein: Give preference to low -fat protein sources such as chicken breast, fish, tofu, legumes, eggs and dairy products with low fat content.
  • A variety of protein sources: Include various sources of protein in your diet to get all the necessary amino acids.

• Springs of protein:

  • Animal sources: Chicken, turkey, fish, beef (low -fat varieties), eggs, dairy products (milk, yogurt, cottage cheese).
  • Plant sources: Legumes (beans, peas, lentils), tofu, pace, film, nuts and seeds.
  • Protein powders: Protein powders can be a useful addition to the diet, especially for people who have difficulty consuming a sufficient amount of protein from ordinary products.

2.3. Increase in fiber consumption:

Fiber helps to normalize digestion, reduces cholesterol levels and helps to control the blood sugar.

• Recommendations on fiber consumption:

  • Determination of individual needs: The recommended fiber consumption rate is 25-30 grams per day.
  • Gradual increase in fiber consumption: Increase fiber consumption gradually to avoid discomfort in the abdomen.
  • Turning the fiber in each meal: Add foods rich in fiber to each meal to ensure its uniform intake in the body.
  • Drink enough water: Fiber absorbs water, so it is important to drink fluid enough to avoid constipation.

• Sources of fiber:

  • Vegetables: Broccoli, cauliflower, Brussels cabbage, carrots, spinach, cucumbers, tomatoes.
  • Fruits: Apples, pears, bananas, berries, oranges.
  • Whole grain products: Oatmeal, brown rice, whole grain bread, film.
  • Legumes: Beans, peas, lentils.
  • Nuts and seeds: Almonds, walnuts, flax seeds, chia seeds.

2.4. Useful fat consumption:

It is important to give preference to beneficial fats, such as monoen -saturated and polyunsaturated fats, and limit the consumption of saturated and trans fats.

• Fat consumption recommendations:

  • Determination of individual needs: Fat should be about 20-35% of the total number of calories.
  • Give preference to useful fats: Mononasized fats and polyunsaturated fats are useful for the health of the heart and brain.
  • Limit the consumption of saturated fats: Saturated fats can increase blood cholesterol.
  • Avoid trans fats: Transfiders are harmful to the health of the heart and should be completely excluded from the diet.

• Sources of beneficial fats:

  • Mononasized fats: Olive oil, avocados, nuts (almonds, hazelnuts, cashews).
  • Paul -Eathed out fats: Fish (salmon, tuna, herring), flax seeds, chia seeds, walnuts, vegetable oils (sunflower, corn).
  • Restriction of saturated fats: Fatty meat, lard, butter, palm oil, coconut oil, dairy products with a high fat content.
  • Avoid trans fats: Margarine, fast food, fried products, confectionery.

2.5. Sufficient fluid consumption:

It is important to drink enough liquid to avoid dehydration. It is recommended to drink at least 8 glasses of water per day.

• Recommendations for fluid consumption:

  • Drink water regularly: Do not wait until you feel thirsty to drink water.
  • Carry a bottle of water with you: This will help you drink water during the day.
  • Include products with a high water content in your diet: Vegetables and fruits contain a lot of water.
  • Limit the consumption of drinks that cause dehydration: Alcohol and caffeine can cause dehydration.

• Fluid sources:

  • Water: Water is the best source of liquid.
  • Herbal teas: Herbal teas do not contain caffeine and can be a useful addition to the diet.
  • Soups: Soups are an excellent source of fluid and nutrients.
  • Vegetables and fruits: Vegetables and fruits, such as cucumbers, tomatoes, watermelons and melons, contain a lot of water.

2.6. Consumption of vitamins and minerals:

After 50 years, the need for certain vitamins and minerals may increase. It is important to ensure sufficient intake of vitamins D, B12, calcium, magnesium and potassium.

• Vitamin D: Vitamin D is necessary for the health of bones and the immune system. It is synthesized in the skin under the influence of sunlight, but with age the skin’s ability to synthesize vitamin D decreases. It is recommended to consume products rich in vitamin D, such as fatty fish, eggs and enriched products, as well as take vitamin D additives on the recommendation of a doctor.

• Vitamin B12: Vitamin B12 is necessary for the normal operation of the nervous system and the formation of red blood cells. With age, the assimilation of vitamin B12 can worsen. It is recommended to consume products rich in vitamin B12, such as meat, fish, eggs and dairy products, as well as take vitamin B12 additives on the recommendation of a doctor.

• Calcium: Calcium is necessary for the health of bones and teeth. With age, the need for calcium increases. It is recommended to consume products rich in calcium, such as dairy products, green leafy vegetables and enriched products, as well as take calcium additives on the recommendation of a doctor.

• Magnesium: Magnesium is necessary for the normal functioning of muscles, the nervous system and the cardiovascular system. With age, the need for magnesium may increase. It is recommended to consume products rich in magnesium, such as nuts, seeds, green leafy vegetables and whole grain products.

• Potassium: Potassium is necessary to maintain normal blood pressure and muscle function. It is recommended to consume products rich in potassium, such as bananas, potatoes, tomatoes and oranges.

2.7. Limiting the consumption of salt, sugar and processed products:

It is important to limit the consumption of salt, sugar and processed products, as they can negatively affect health.

• Salt: Excessive salt consumption can increase blood pressure and increase the risk of developing cardiovascular diseases. It is recommended to limit salt consumption up to 2.3 grams per day. Avoid adding salt to food and choosing low salt products.

• Sahar: Excessive sugar consumption can lead to weight gain, increasing blood sugar and an increase in the risk of type 2 diabetes. It is recommended to limit the consumption of added sugar. Avoid sweet drinks, sweets and desserts.

• Processed products: Processed products usually contain many salt, sugar, fats and calories, and there are few nutrients. It is recommended to limit the consumption of processed products, such as fast food, sweets and carbonated drinks.

2.8. Moderate physical activity:

Physical activity helps maintain muscle mass, bone health and cardiovascular system. It is recommended to engage in moderate physical activity at least 150 minutes a week.

• Types of physical activity:

  • Aerobic exercises: Walking, running, swimming, cycling.
  • Power exercises: Lift weights, resistance exercises.
  • Flexibility exercises: Stretching, yoga.
  • Exercise of equilibrium: Tai-you.

• Physical activity recommendations:

  • Start gradually: If you are not used to physical activity, start with small loads and gradually increase them.
  • Choose what you like: Watch the type of physical activity that you like to make it easier to adhere to a regular schedule.
  • Consult a doctor: Before starting a new physical activity program, consult a doctor, especially if you have any diseases.

Section 3: Nutrition for common diseases after 50

Understanding the nutritional features for common diseases after 50 years is an important aspect of maintaining health and improving the quality of life.

3.1. Nutrition for cardiovascular diseases:

Cardiovascular diseases are one of the main causes of mortality after 50 years. Proper nutrition plays an important role in the prevention and treatment of these diseases.

• Nutrition recommendations:

  • Restriction of saturated fats and trans fats: Saturated fats and trans fats can increase the level of cholesterol in the blood and increase the risk of developing cardiovascular diseases.
  • Useful fat consumption: Mononasized fats and polyunsaturated fats are useful for heart health.
  • Increase in fiber consumption: Fiber helps to reduce blood cholesterol.
  • Salt consumption restriction: Excessive salt consumption can increase blood pressure.
  • Increase in potassium consumption: Potassium helps maintain normal blood pressure.
  • Sugar consumption restriction: Excessive sugar consumption can lead to weight gain and an increase in the risk of type 2 diabetes, which is a risk factor for the development of cardiovascular diseases.
  • Weight control: Obesity is a risk factor for the development of cardiovascular diseases.

• Grounds beneficial for the health of the heart:

  • Fish (salmon, tuna, herring): Contains omega-3 fatty acids that are useful for the health of the heart.
  • Olive oil: Contains mono -saturated fats that are useful for the health of the heart.
  • Nuts (almonds, walnuts): Contain useful fats, fiber and antioxidants.
  • Vegetables and fruits: Contain fiber, vitamins and minerals.
  • Whole grain products: They contain fiber and help reduce blood cholesterol.

3.2. Diabetes of type 2 diabetes:

Type 2 diabetes is a common disease after 50 years characterized by an increased blood sugar. Proper nutrition plays an important role in controlling blood sugar and preventing complications.

• Nutrition recommendations:

  • Carbohydrate consumption control: Carbohydrates are the main source of energy, but they also increase blood sugar. It is important to control the amount of carbohydrates consumed and choose carbohydrates with a low glycemic index.
  • Increase in fiber consumption: Fiber helps to control blood sugar.
  • Protein consumption: The protein helps to saturate and slows down the absorption of carbohydrates.
  • Useful fat consumption: Useful fats help improve blood cholesterol.
  • Sugar consumption restriction: Sugar quickly increases blood sugar.
  • Regular nutrition: Regular nutrition helps to maintain a stable blood sugar.

• Products useful for type 2 diabetes:

  • Vegetables (Nekrahmalic): Broccoli, spinach, cucumbers, tomatoes.
  • Whole grain products: Oatmeal, brown rice, whole grain bread.
  • Legumes: Beans, peas, lentils.
  • Low -fat sources of protein: Chicken, fish, tofu.
  • Nuts and seeds: Almonds, walnuts, flax seeds, chia seeds.

3.3. Eating for osteoporosis:

Osteoporosis is a disease characterized by a decrease in bone density and an increase in the risk of fractures. Proper nutrition plays an important role in maintaining bone health and preventing osteoporosis.

• Nutrition recommendations:

  • Sufficient calcium consumption: Calcium is the main building material for bones. It is recommended to consume products rich in calcium, such as dairy products, green leafy vegetables and enriched products.
  • Sufficient consumption of vitamin D: Vitamin D is necessary for the absorption of calcium. It is recommended to consume products rich in vitamin D, such as fatty fish, eggs and enriched products, as well as take vitamin D additives on the recommendation of a doctor.
  • Sufficient protein consumption: Protein is necessary for the health of bones.
  • Sufficient consumption of vitamin K: Vitamin K is necessary for the formation of bone tissue. It is recommended to eat products rich in vitamin K such as green leafy vegetables.
  • Salt consumption restriction: Excessive salt consumption can contribute to leaching of calcium from bones.
  • Caffeine consumption restriction: Excessive caffeine consumption can contribute to leaching of calcium from bones.

• Bones healthy products:

  • Dairy products: Moloko, yogurt, cheese.
  • Green sheet vegetables: Spinach, cabbage, broccoli.
  • Fat fish: Salmon, tuna, herring.
  • Eggs:
  • Enriched products: Bread, cereals.

3.4. Arthritis power:

Arthritis is a disease of joints characterized by inflammation and pain. Proper nutrition can help reduce inflammation and relieve pain.

• Nutrition recommendations:

  • Increased consumption of omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties.
  • Increase in the consumption of antioxidants: Antioxidants help protect the cells from damage caused by free radicals.
  • Restriction of consumption of processed products: Processed products may contain ingredients that enhance inflammation.
  • Maintaining a healthy weight: Excess weight can provide an additional load on the joints.

• Products useful for arthritis:

  • Fish (salmon, tuna, herring): Contains omega-3 fatty acids.
  • Olive oil: Contains mono -saturated fats and antioxidants.
  • Nuts (almonds, walnuts): Contain useful fats and antioxidants.
  • Fruits and vegetables (especially berries): Contain antioxidants.
  • Whole grain products: Contain fiber and antioxidants.

3.5. Nutrition for dementia:

Dementia is a syndrome characterized by a decrease in cognitive functions. Proper nutrition can help slow down the progression of dementia and improve cognitive functions.

• Nutrition recommendations:

  • Mediterranean diet: The Mediterranean diet is rich in fruits, vegetables, whole grain products, fish and olive oil, and can be useful for brain health.
  • Limiting the consumption of saturated fats and trans fats: Saturated fats and trans fats can negatively affect the health of the brain.
  • Enough consumption of vitamin B12: Vitamin B12 is necessary for the normal operation of the nervous system.
  • Sufficient consumption of omega-3 fatty acids: Omega-3 fatty acids are useful for brain health.
  • Sugar consumption restriction: Excessive sugar consumption can negatively affect the health of the brain.

• Products that are healthy brain:

  • Fish (salmon, tuna, herring): Contains omega-3 fatty acids.
  • Olive oil: Contains mono -saturated fats and antioxidants.
  • Nuts (almonds, walnuts): Contain useful fats and antioxidants.
  • Fruits and vegetables (especially berries): Contain antioxidants.
  • Green sheet vegetables: Contain vitamins and minerals.

Section 4: Practical Councils on Catering after 50

The organization of food after 50 years can represent certain difficulties, but with the help of practical tips you can simplify this process and make it more effective.

4.1. Power planning:

Power planning is a key factor in success in maintaining a healthy lifestyle. Compilation of a menu for a week in advance helps to avoid spontaneous and unhealthy products.

• How to plan food:
  • Make a list of your favorite healthy dishes: Start by compiling a list of dishes that you like and which correspond to the principles of healthy diet.
  • Make a menu for a week in advance: Based on the list of dishes, make a menu for a week in advance, given your needs for calories, proteins, fats and carbohydrates.
  • Make a shopping list: Based on the menu, make a list of purchases to purchase all the necessary products.
  • Cook in advance: Prepare a few dishes in advance to save time for a week.

4.2. Reading products of products:

Reading products of products helps to make a conscious choice of products and avoid products with a high content of salt, sugar, fats and calories.

• What to look for on labels of products:
  • Portion size: Pay attention to the size of the portion indicated on the label, since the nutritional value is indicated for this portion.
  • Calorie content: Pay attention to the calorie content of the product for a portion.
  • General fat content: Pay attention to the total content of fat, as well as the content of saturated and trans fats.
  • Cholesterol content: Pay attention to the cholesterol content.
  • Sodium content (salt): Pay attention to the sodium content.
  • General content of carbohydrates: Pay attention to the total content of carbohydrates, as well as the content of sugar and fiber.
  • Protein content: Pay attention to the protein content.
  • Vitamins and minerals: Pay attention to the content of vitamins and minerals.
  • List of ingredients: Pay attention to the list of ingredients. The ingredients are indicated in the order of descending by weight.

4.3. Cooking at home:

Cooking at home allows you to control the ingredients and the size of portions, which contributes to a healthy diet.

• Eating tips at home:
  • Use fresh products: Give preference to fresh products such as vegetables, fruits, meat and fish.
  • Cook with a minimum amount of fat: Use low -fat cooking methods such as cooking, stewing, baking and steaming.
  • Use less salt and sugar: Limit the use of salt and sugar in cooking.
  • Use a lot of spices and herbs: Spices and herbs can add taste and aroma to dishes without adding salt and sugar.
  • Prepare big portions: Prepare big portions so that you always have ready -made food for a few days.

4.4. Snacks:

Sunnings can be part of a healthy diet, if you choose the right products.

• Healthy snacks:
  • Fruits: Apples, bananas, berries.
  • Vegetables: Carrots, cucumbers, celery.
  • Nuts and seeds: Almonds, walnuts, flax seeds, chia seeds.
  • Yogurt: Low -fat yogurt.
  • Cottage cheese: Low -fat cottage cheese.
  • Screwed eggs:

4.5. Drinking mode:

Maintaining an adequate drinking regime is important to health.

• Tips for maintaining the drinking regime:
  • Drink water during the day: Drink water during the day, even if you do not feel thirsty.
  • Carry a bottle of water with you: This will help you drink water during the day.
  • Drink water before meals: Drinking water before eating can help you feel more well -fed.
  • Include products with a high water content in your diet: Vegetables and fruits, such as cucumbers, tomatoes, watermelons and melons, contain a lot of water.

4.6. Consultation with a doctor or nutritionist:

Consulting with a doctor or nutritionist will help to develop an individual nutrition plan that takes into account your needs and health status. A doctor or nutritionist can also help you determine which vitamins and minerals you need to take.

Section 5: Conclusion

Food after 50 years is an important factor in maintaining health, energy and high quality life. Given the physiological changes occurring in the body with age, it is necessary to adhere to certain principles of nutrition, such as calorie control, sufficient intake of protein and fiber, consumption of healthy fats, sufficient fluid intake, consumption of vitamins and minerals, limiting the consumption of salt, sugar and treated products, and moderate physical activity. Proper nutrition in