- Berries, beans, greens, salmon and nuts can help reduce inflammation and protect health after 50.
- These foods provide antioxidants, fiber, protein and minerals to support brain, bone and muscle.
- Healthy aging also requires movement, quality sleep, social connection and regular health checkups.
Once you hit 50, you might be among the women either in the midst of or approaching menopause. This phase of life may bring digestive issues, hot flashes, weaker bones and muscles, and chronic inflammation. It’s also a time where taking care of your brain and body are all the more important so you can age healthily. Fortunately, some nutrition changes can help reduce inflammation and manage other health issues that may arise in midlife. Dietitians recommend eating plenty of berries, beans, leafy greens, nuts and fatty fish to boost your intake of antioxidants, fiber, calcium, healthy fats and protein. Learn more about the top five foods you should eat if you’re 50 or older.
1. Berries
Blueberries, blackberries, strawberries, raspberries—all are rich in antioxidants that help reduce inflammation and support healthy aging. “I love recommending these because they’re easy to add on to foods that you might already be eating, like your morning yogurt or your midday snack plate,” says Zariel Grullón, RDN, CDN.re a key part of the MIND diet—an eating pattern designed to help prevent dementia and other forms of cognitive decline. Given that 2 out of 3 Americans experience cognitive decline by age 70, eating foods that support brain health is valuable for healthy aging.
Berries are a key part of the MIND diet—an eating pattern designed to help prevent dementia and other forms of cognitive decline. Given that 2 out of 3 Americans experience cognitive decline by age 70, eating foods that support brain health is valuable for healthy aging.
2. Beans
Beans contain compounds called peptides, polyphenols and saponins that have anti-inflammatory properties. “Getting a mix of beans makes sure you’re feeling fuller longer and also helps to fight off excess inflammation in the body,” says Grullón.
What’s more, beans are full of fiber to support a healthy gut microbiome, which may help manage menopause-related gut issues. You’ll get about half of your daily fiber needs in just 1 cup of black beans! They also provide valuable plant protein that can help prevent age-related muscle loss.
“Beans are great because, similar to the berries, we can add them as a side to any meal, whether it’s refried or stewed beans in the morning, or a dense bean salad to supplement your lunches,” says Grullón.
3. Dark Leafy Greens
“Dark leafy greens like spinach, kale, watercress and bok choy are loaded with beneficial nutrients and phytochemicals that [quash] inflammation and help reduce oxidative stress,” says Seema Shah, M.P.H., M.S., RD, IFNCP, WIMI-CP. This includes vitamins A, C, E and K, as well as powerful polyphenols. “Several dark leafy greens also contain plant chemicals like sulforaphane and indole-3-carbinol, which inhibit several pro-inflammatory pathways in the body,” says Shah. Like most other foods on this list, they’re also a source of fiber, “which helps with immune modulation, blood sugar management and the lowering of inflammatory processes,” says Shah.
During menopause, drops in estrogen can wreak havoc on bone health, so it’s even more important to eat enough calcium when you’re in this phase of life. “Dark leafy greens are especially rich in bone-building minerals like calcium, magnesium and potassium,” says Shah.
If you only think of dark leafy greens as a salad base, consider broadening your horizons. “When you’re tired of making salad, but are still trying to increase greens, consider a plant-based smoothie that balances the fruit with dark leafy greens,” recommends Jamie Baham, M.S., RDN, LD.
4. Salmon
Salmon is worth adding to your diet since it’s chock-full of omega-3s—fatty acids well-known for their anti-inflammatory properties. “Including one to two servings of fatty fish per week can support heart health, reduce stiffness associated with arthritis and help preserve brain function. For women in this age group, it’s also a great source of high-quality protein and vitamin D—two nutrients that support muscle mass and bone strength,” says Lizzie O’Connor, M.S., RD.
There are lots of tasty ways to add this inflammation-fighting food to your diet. “One of my favorite ways to incorporate fatty fish into my weekly regimen is making homemade poke bowls with salmon, brown rice, avocado, cucumber and a drizzle of soy sauce. It’s a delicious sushi-in-a-bowl delight that has been a repeat in my home,” says Baham.
5. Nuts
A handful of nuts offers a number of antioxidants and heart-healthy nutrients—such as phytosterols, selenium, magnesium, tocopherols, polyphenols, unsaturated fats and fiber. Nuts make for a convenient snack whether you’re at home or on the go. Thanks to their robust nutrition profile, nuts can help lower your risk of cardiovascular disease. Almonds and walnuts appear to be especially helpful for lowering inflammation, while Brazil nuts help reduce oxidative stress. Particularly if you don’t eat fish, walnuts are worth adding to your diet for their inflammation-fighting omega-3 fatty acids.
Anti-Inflammatory Recipes to Try
Other Tips for Healthy Aging
- Stay active: Physical activity can help prevent chronic disease, falls, pain, muscle loss, osteoporosis and cognitive impairment. For the most benefits, incorporate a mix of cardio, strength training, balancing and stretching into your workout routine.
- Socialize: Loneliness and social isolation can increase your risk of chronic disease and early death. So, make an effort to maintain or develop quality relationships as you age.
- Prioritize your sleep: Studies show that good-quality sleep is linked with lower rates of disease and disability, and better physical and mental functioning with age. So look at sleep as an essential part of your wellness routine!
- Get regular health checkups: Don’t underestimate the importance of keeping up with your health care visits and vaccinations. It can help prevent illness, catch health issues early and/or manage existing health issues proactively.
Our Expert Take
As you approach midlife and beyond, making a few dietary changes can help ward off chronic disease and inflammation. Foods like berries, beans, leafy greens, salmon and nuts can be especially beneficial. By adding these foods throughout your day, you’ll boost your intake of antioxidants, vitamins, minerals, fiber and healthy fats. You’ll also get key nutrients for brain, muscle and bone health to support healthy aging. In addition to adding more of these foods, don’t underestimate the power of physical activity, sleep and socialization! These, along with getting regular health checkups, are also central to aging well.
