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Did You Know Your Nutrition Needs Change Over Age 50?


Deb Lowther

Your nutrition needs change over age 50 much the same as your energy levels, strength and flexibility change as you age. Remember the teen years when you could inhale a hamburger, fries AND a milkshake and still feel up to running around at the park? Those were the days.

With every age and stage of life, our bodies need different nutrients to remain strong and healthy. As a child, you need to grow your body, brain and organs, to create plentiful neural connections and strong muscles and bones. As a young adult, thinking about having children, these nutritional needs shifted as you maybe became less active and your metabolism begins to slow. Then, after the kids were born and you entered your 40s & 50s, those needs changed again but now you are starting to notice the impact of changes associated with aging.

Your Nutrition Needs Change Over Age 50

The most common health issues that adults face as they get to 50 and beyond is related to nutritional deficiency. Your body doesn’t absorb a range of different nutrients in the same way it did when you were 20, yet your body needs theses key nutrients even more now than it did when you were younger. To keep your body healthy and strong, you need to consider some changes to your diet that specifically address the issues we face as we age. 

More Essential Amino Acids to Slow the Effects of Sarcopenia

The first change to address is age-related muscle loss, or sarcopenia, which occurs in most adults, starting at around age 40. The problem with losing muscle is that you can end up with mobility issues, leading to falls and broken bones, as well as diseases like type 2 diabetes.

Make sure you are getting all the essential amino acids and complete proteins that will help rejuvenate muscles, effectively slowing the aging process and reversing some of the damage caused by sarcopenia. 

Protein through your diet is a good start. To get the essential amino acids of a complete protein, animal sources such as meat, fish, poultry, dairy, and eggs are your best bet. They will help your body with muscle protein synthesis. In addition, dairy is helpful as milk proteins contain casein, whey protein such as Boomer Nutrition with added muscle building amino acid leucine, which are not only beneficial in preventing muscle loss but can help you re-build muscle as well.

It’s hard to get all of the essential amino acids you need to slow muscle loss and increase your energy levels from diet alone though, so a supplement like REJUVENATE can make all the difference. Add it to a protein smoothie or just plain water to limit muscle loss by way of a healthy, balanced diet.

While the amino acids in REJUVENATE will work on repairing and renewing your muscles even if you don’t exercise, staying active every single day will boost its transformative powers even further.

More B12 for Energy 

After you reach age 50, your body has a harder time digesting and absorbing key vitamins such as B12. B12 is key in the production of healthy red blood cells and in neurological functioning. Without it, you can suffer from a variety of issues beginning with dizziness or lightheadedness, shortness of breath, less energy and even ranging so far as mental health issues, including depression, memory loss and overall brain health.

Even while eating protein rich foods such as meats, eggs and fish to boost your B12, the vitamin gets into your body by binding itself to proteins; you need adequate levels of stomach acid to unbind the vitamins from the proteins so that you can absorb it. If your body isn’t able to manage it, you could end up with a B12 deficiency. A B12 oral supplement or injection might be necessary, so if you’re feeling weak and dizzy, check in with your doctor.

More Water 

As we age, the receptors throughout your body that signal to your brain that you are dehydrated become less and less effective. So you literally might not realize that you are in fact dehydrated.

Dehydration can cause fatigue, slow vital cell regeneration, decrease your ability to absorb necessary medications and more. If you think about it, the effects of dehydration on the entire body are important: we’re made up of 60% water, after all! 

Similarly, not detecting hunger because of age related changes to taste and smell can ultimately lead to your not receiving adequate amounts of the nutrients your body needs, like iron, magnesium, calcium, vitamin D and B12 and so on. Get into a good habit of starting your day with a protein smoothie filled with calcium, fruits, protein and added B vitamins. 

Fewer Calories Needed Lead to Less Nutrients

How many calories you need in a day depends on how active you are, your current height / weight, and your muscle mass. If you are muscular and very enthusiastic participant at your local gym, you’ll need more calories than someone who spends a large portion of their day reading. Many older adults tend towards a more sedentary lifestyle and as a result, don’t need as many calories but they still need to be getting the nutrients their bodies need to maintain muscle, bone and overall body health.

 Check this handy chart for how much Fruit, Veg, Protein & Grain you need. 

REJUVENATE provides all the essential amino acids your body needs for muscle health, with and without exercise. Add in some activity and the benefits are even greater. Take in smaller meals and snacks throughout the day if you’re finding it hard to get all your protein requirements in, everyday, and include supplements like REJUVENATE and protein powder, that will help your body with those essential nutrients, keeping your body strong, your muscles healthy and your energy levels up!