By Ren-Hau Lai, PhD
Longevity has become a trending topic in the last year, but the term is simple in its true definition. It refers to examining how to improve your quality of life over an extended period.
As a PhD in Nutritional Sciences, read on to discover my beneficial tips to keep in mind as you age. What Changes to Expect at 50
At 50, you’ll notice changes. This is the perfect time to set up health goals that will carry you for decades, as the National Council on Aging reports that nearly 93% of adults 65 and older have at least one chronic condition and nearly 79% have two or more.
At 50, hormonal changes and aging lead to slower motility in the gut, reduced stomach acid and digestive enzyme output. The cumulative effect of long-term medication use can be a contributor. Many find hot flashes, fatigue and achy joints a common experience.
According to a NIH-AARP Diet and Health Study, lifestyle and a good fiber intake are vital for longevity.
The single biggest lever for gut health after 50 is fiber, and fiber is where a tight grocery budget is an advantage rather than a limitation. For adults 50 and older, 30g of fiber is recommended for men, and 21g are recommended for women but only 5% of men and 9% of women reach that goal.
In Arizona, baseline dehydration is a greater risk for the population. My advice to eat more fiber in Arizona comes with the addition of drinking more water, as fiber acts like a sponge needing fluids to help keep everything moving easily.
Easy Lifestyle Changes for 50+
Many people feel their health is out of control due to affordability, which leads to an indulgence in processed food and little time for exercise. But small changes – and strength training for strong bones – can help maintain the body’s metabolism.
If you prefer not to lift weights, swap the gym for a hike, tennis or pickleball, a simple 10-minute walk a day – especially after a meal – helps to lower blood sugar.
Affordable grocery items can start at these three pillars: protein, whole grains, and beans. At cents per can, you can add beans for extra fiber and plant protein to salads, soups and pasta with cheese.
Frozen vegetables are still a decent substitute for fresh produce, and rolled oats are an ideal breakfast at four to five dollars a large container, with soluble fiber to lower cholesterol. Don’t forget that bananas, apples, oats, cabbage, carrots, broccoli and potatoes with skin are affordable options with plenty of nutrients.
Cooling resistant starch, such as potatoes and rice, increases the resistant starch content, which lowers your glycemic index. Reheated rice is a great addition to a meal.
Another free change you can make is lowering your stress levels. The gut-brain connection means this relationship can change your digestion and even decrease your cognition. Meditate or breathe for 10 minutes in the morning to make a difference.
In summary, fiber is your friend as you age, and some small changes will make a big difference when it comes to gut health and longevity.
The author, Ren-Hau Lai, PhD, is the Vice President of Product Innovation at Plexus Worldwide.
