Food, fitness and health: how to be at your best in your 50s

The American journalist Irvin S. Cobb once quipped, “Middle age is when you begin to exchange your emotions for symptoms!” While hitting your 50s can mean you’re quicker to feel wear and tear on your body, that doesn’t mean it’s all over. Prioritising your health and wellness is the ticket to enjoying agility and youthfulness as you age.

 Also See: Food, fitness and health: how to be at your best in your 60s and beyond

We asked some experts for guidelines on how to enjoy your best health in your 50s, and here’s what they had to say.

Don’t let vitamin or mineral deficiencies get the better of you

As you grow older, you’re more likely to develop deficiencies in vitamin B12, vitamin D and calcium. “Try as much as you can to meet your nutrient needs through food, but consult a dietician and use fortified foods or supplements if required,” suggests Terry Harris, Head of Vitality’s Nutrition Strategy. These are her diet tips for 50-somethings:

·      Reduce your cancer risk by eating more fresh fruits and vegetables (these are high in phytochemicals – plant compounds that help protect against cancer) and less processed meats. 

·       Immune function decreases with age. Help counter it with zinc-rich foods (like lean meats, oysters, dairy, beans, nuts, and seeds) and folate-rich foods (like liver, yeast, spinach and Brussels sprouts).

·       Older adults often struggle with constipation. Choose high-fibre foods over refined products to help prevent or relieve it.

·       To counter any loss of taste and smell, flavour foods with a variety of salt-free spices and herbs, lemon juice, or vinegar.

·       Eat oily fish (such as salmon, mackerel, and sardines) at least twice a week to reduce your chances of developing heart disease and to slow down cognitive decline. Here’s a delicious recipe from the Vitality HealthyFood Studio for Sicilian-style fish balls in tomato sauce.

·       If you drink alcohol, moderation is key. Too much can lead to unwanted weight gain and increase your risk of developing high blood pressure, heart disease and certain cancers.

Fight muscle mass and tone with strength training 

At this age, your metabolism takes a serious drop, so you pick up weight easily if you’re not mindful. “A loss of muscle mass and muscle tone can also affect your posture and bone density, so add in upper and lower back exercises and core exercises,” suggests Mari Leach, a biokineticist at Discovery Vitality. Here are her top workout tips:

·       Increase your cardio workouts to 20 to 40-minute sessions four to six times a week. Do this at an intensity where you can still answer a short question, but not chat.

·       Add stretches for your chest and lats, as well as balance, core strengthening exercises and some weight training sessions to combat the loss of muscle mass as you get older.

·       You can still do some impact activities, like running, but remember that you’ll need more recovery time after those sessions than you did before. This is crucial to help you avoid picking up an injury.

·       Exercise can also improve your concentration and quality of sleep.

The Discovery Jacaranda FM Spring Walk is one of the events you can sign up for to help stay active and UNFREEZE after winter’s cold icy grip. You can even challenge yourself to a 5km or 10 km run this year.

Leach adds, “Staying active can add years to your life. A combination of cardio, strength and balance training can help maintain muscle tone and make everyday tasks easier. Plus, with regular exercise, you’ll likely have more energy, confidence and cope better with the daily stresses of life.”

Keep an eye on your risk profile with preventive screenings

We asked Dr Deepak Patel, Principal Clinical Specialist at Discovery Vitality, how 50-somethings can keep best an eye on their health status. He suggests the following screenings as some of the preventive measures you can take:  

Famed French author Victor Hugo once observed, “Forty is the old age of youth; fifty the youth of old age.” So make the most of your ‘second youth’ by prioritising your wellness and paving your way to better health!

·       Immune function decreases with age. Help counter it with zinc-rich foods.

·       You can still do some impact activities, like running, but remember that you’ll need more recovery time after those sessions than you did before.

Have you found out your Vitality Age? 

Your Vitality Age is a measure of how healthy you are relative to your actual age.

It measures all aspects of your wellness like exercise, nutrition and stress. Plus, completing the assessment can earn you 2 500 Vitality points! By finding out your Vitality Age and doing a Vitality Health Check you will increase your cash back on HealthyFood at Pick n Pay or Woolworths and HealthyCare at Clicks or Dis-Chem.

Age backwards with Vitality!

If you’ve already found out your Vitality age and aren’t too thrilled with the results, don’t worry. There are many ways to lower your Vitality Age and be rewarded in the process.

To get started, why not:

• Sign a non-smoker’s declaration or treat your smoking addiction by attending Allen Carr’s Easyway Clinic – members receive an 80% discount!
• Join Vitality Active Rewards to earn weekly rewards for staying physically active.
• Visit the Vitality HealthyFood Studio to learn how to cook delicious, healthy meals at home.

Discovery Card and Vitality offer you unbeatable travel rewards

 There’s no beating these savings with Vitality:

·       With Vitality, you can get up to 35% savings on flights, holiday accommodation and car rental.

·       Pay using a Discovery Card to increase your savings by up to 15% more based on your Discovery Card spend and how you manage your health.

·       Boost your savings on two local kulula.com bookings (base fare) up to 100% with Vitality Active Rewards. 

Your Discovery Card 15% Travel Booster is based on your Discovery Card average three-month spend and your medical scheme claims level over the last 12 months, which is based on your Health Plan and family size. Find out more here or apply for a Discovery Card today.