The Longevity Diet: 6 Types of Food to Eat After 50

Starting a healthy lifestyle at the age of 50 is far from late.

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Starting a healthy lifestyle at the age of 50 is far from late. By the time one reaches 50, work and family life have typically settled into a more stable phase. How can individuals over 50 maintain good health and well-being, age gracefully alongside their partners, remain active without relying on wheelchairs, and continue to enjoy outdoor adventures?

Guo Dawei, the chief director at the Yunlin General Institute, Fu Yuan Chinese Medicine Clinic, introduced a health regimen for those aged 50 on the Epoch Times’ “Health 1+1” program. He recommends the best dietary and health practices for middle-aged individuals and simple acupressure and dietary therapies for lung health in autumn.

Mr. Guo emphasized that individuals over 50 who wish to maintain health should refrain from tobacco and alcohol. It is also crucial to manage body weight, maintain a balanced diet, engage in moderate exercise, and learn to relax while maintaining a positive outlook.

The Diet Plan

Mr. Guo stated that people over 50 should increase their intake of the following six types of foods:

1. Berries

Blueberries, cranberries, and roselle are all rich in fiber, vitamin C, and flavonoids. Flavonoids can generate a substantial amount of antioxidants in the body, which can help reduce inflammation, support brain health, enhance both long-term and short-term memory, and prevent dementia.

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A study published in Scientific Reports in 2022 indicated that berry-based supplements and foods benefit cognitive function, memory performance, executive functioning, and processing speed.

2. Dark Leafy Greens

Dark green vegetables such as broccoli, kale, spinach, and sweet potato leaves are high in fiber, promoting regular bowel movements and reducing the risk of cardiovascular diseases.

3. Fish

Consuming deep-sea or oceanic fish such as salmon, cod, and trout, rich in brain-boosting EPA, omega-3, and DHA, can help reduce inflammation in blood vessels. Individuals who adhere to a diet rich in sugary and fatty foods may accumulate a substantial amount of low-density lipoproteins (LDL) cholesterol in their blood vessels. Consuming deep-sea fish can help remove bad cholesterol and restore vascular elasticity, reducing cardiovascular disease risk.

4. Nuts and Seeds

Nuts and seeds are rich in vitamin E, phosphorus, magnesium, potassium, and other minerals. However, due to their high oil content, it is advisable not to overconsume them.

A study published in Nutrients in 2017 indicated that nuts and seeds are rich in monounsaturated fatty acids, polyunsaturated fatty acids, vegetable proteins, fiber, vitamins, minerals, phytosterols, and carotenoids with potential antioxidant action. They can help improve blood sugar and lipid metabolism and reduce inflammation, thereby preventing certain chronic diseases.

5. Cheese

Cheese is rich in whey protein and serves as a good source of vitamin D. However, individuals with urticaria (hives) or atopic dermatitis should exercise caution, as it may trigger allergies.

Vitamin D found in cheese can promote calcium absorption, resist bone loss, and help prevent osteoporosis. Other sources of vitamin D include animal liver, seafood, eggs, and tofu.

Notably, moderate sunlight exposure and weight-bearing exercises can enhance the absorption of vitamin D and calcium in the body.

6. Soy Products

Soybeans and soy milk are rich in iron, potassium, and magnesium, which can effectively reduce cholesterol levels. Magnesium also helps improve sleep and is especially beneficial for the menopausal population.

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Potassium helps lower blood pressure and reduces the complications associated with high blood pressure and cardiovascular diseases. Many high-fiber plant-based foods, including vegetables, fruits, nuts, oats, whole-wheat bread, and brown rice, are rich sources of potassium.

Taking Care of Your Vital Organs for Optimal Health

Mr. Guo advises individuals around 50 to pay special attention to their kidney, spleen, stomach, and heart health.

1. Kidneys

According to traditional Chinese medicine (TCM), the kidneys are responsible for generating bone marrow. Deficiency in kidney energy can lead to early signs of aging, such as aching lower back and knees, dizziness, premature graying or hair loss, and loose teeth. These issues are often linked to overwork, so it is essential to avoid overexertion to protect the kidneys.

2. Spleen and Stomach

Ensuring regular and smooth bowel movements is crucial for overall health. Mr. Guo suggests eating until you are about 70 percent full, which keeps your body in a state of slight hunger. This can help reduce the metabolic burden on your body.

Many individuals in their 50s may experience digestive issues and irregular bowel movements despite taking enzyme supplements or probiotics. Mr. Guo explained that some enzyme supplements may contain ingredients such as cassia seed extract or sennosides, which have laxative effects. Prolonged use of these products can make the gastrointestinal system dependent on them, resulting in a loss of its natural peristaltic movement. Therefore, the best way to promote regular bowel movements is through a balanced diet and physical activity.

3. Heart

According to TCM, the heart is believed to govern blood vessels and control the spirit. This indicates that the heart plays a crucial role in regulating blood circulation and managing one’s mental well-being. Mr. Guo emphasized that one’s mindset can significantly impact his or her health. A positive and joyful attitude can enhance the body’s self-healing abilities.

Mr. Guo recalled a calligraphy painting gifted to him by a friend when he was starting his business. It read, “A joyful heart serves as the best medicine.” At the time, he believed it was meant for his patients, but now he sees it as a personal reminder as well.

Lung-Nourishing Recipes for Autumn

Many people tend to experience coughing symptoms as autumn approaches. TCM emphasizes the importance of nourishing the lungs during this season. Hence, Mr. Guo provided five simple dietary recipes for nourishing lung health.

1. Lily Bulb Soup With Solomon’s Seal Rhizome

Ingredients: 10 to 20 grams each of lily bulb, Solomon’s seal rhizome (Yu Zhu), and dendrobium.

Preparation: Rinse the three herbal ingredients thoroughly with cold water, then boil them in water. It can be consumed once it has cooled.

2. Steamed Apricot Flesh With Lily Bulbs and Fritillaria Bulbs

Ingredients: 15 grams each of lily bulbs, Fritillaria bulbs, apricot kernel, and apricot flesh.

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Preparation: Remove the apricot’s pits, then grind them into a powder with Fritillaria bulbs, lily bulbs, and apricot kernel. Steam the mixture over high heat using a double boiler for 25 minutes before consuming.

A systematic review published in Biomedicine & Pharmacotherapy in 2019 suggested that lily bulb can help relieve cough and dry throat, clear heat, and moisten the lungs. Another study published in May found that lily bulb extract, fermented with Lactobacillus acidophilus, can reduce inflammation in a chronic obstructive pulmonary disease (COPD) model, offering protective effects against lung damage.

Lily bulb. jreika/Shutterstock

A comprehensive review published in Chinese Medicine in 2021 revealed that the dried bulbs of Fritillaria have been used as cough suppressants and remedies for asthma since the Han Dynasty in China. The main chemical constituents of Fritillaria are alkaloids, known for their properties in alleviating cough, phlegm, and asthma. Fritillaria bulbs have found extensive use in the treatment of various respiratory diseases, including COVID-19.

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Fritillaria bulbs. Jiang Zhongyan/Shutterstock

3. Snow Fungus and Jujube Soup

Ingredients: 1 to 2 pieces of snow fungus, 2 pieces of jujubes, 3 grams American ginseng, 10 grams lily bulbs, 10 grams Chinese yam, and 5 ginkgo nuts.

Preparation: Pre-soak the snow fungi, clean them, and chop them into small pieces. Place them in a pot and cook for about an hour. Then, add the remaining ingredients to the pot and simmer until it forms a thick, soup-like consistency.

4. Fritillaria Bulb and Snow Pear Congee

Ingredients: 500 grams snow pear and 100 grams glutinous rice.

Preparation: Soak the Fritillaria bulb and glutinous rice in cold water for an hour. Wash the snow pear and slice it. After the water comes to a boil, add the Fritillaria bulb and glutinous rice, then simmer for 20 minutes. Afterward, add the sliced snow pear and simmer for an additional 20 minutes.

5. 5-Juice Beverage

Ingredients: snow pear juice, lotus root juice, sugarcane juice, dwarf lilyturf tuber juice, and water chestnut juice.

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Preparation: Take equal portions of the five ingredients and consume them as juices.

The Epoch Times

Mr. Guo also recommends three acupoints on the lung meridian that can help nourish the lungs during autumn: Shaoshang, located at the edge of the thumbnail; Yuji, located at the base of the thumb; and Lieque, located on the wrist.

According to TCM, meridians are the channels through which energy flows in the human body. The internal organs are connected to the body’s surface through these meridians. Along the meridians are specific points known as acupoints, which possess unique functions. By stimulating the corresponding acupoints through techniques like acupuncture and massage, it is possible to treat diseases related to specific organs.

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The Epoch Times

Mr. Guo emphasized that well-being encompasses not only physical care but also nurturing one’s mental health. Maintaining a relaxed emotional state and following a regular daily routine are the best approach to overall well-being.

Some herbs mentioned in this article may be unfamiliar, but they are generally available in health food and Asian grocery stores. It is important to note that treatment methods may vary depending on the individual. Please consult with a health care professional for a specific treatment plan.