Our StoryWritten by Paul Bernitt, DHH
Welcome to the latest Healthier You newsletter. As we age, maintaining good health becomes more important than ever. At 53 years old and counting, proper nutrition is one of my key components for healthy aging. I have learned firsthand how nutrition directly affects physical, emotional, cognitive, and spiritual well-being. While our bodies’ needs shift with time, the foundational principles of healthy eating remain consistent—centered on a balanced diet packed with essential nutrients to support our changing needs. In this edition of Healthier You, I will walk you through the key aspects of nutrition for those over 50, the best supplements to support aging, tips for maintaining a healthy weight, and the crucial role of protein in promoting strength and vitality.
The Importance of Nutrition and Diet as We Age
As we enter our 50s and beyond, several physiological changes occur—our metabolism slows, and muscle mass naturally decreases. These factors make it easier to gain weight and harder to lose it. In addition, our body’s ability to absorb vital nutrients declines, making it crucial to be more intentional about what we eat.
I saw the amazing benefits of whole foods firsthand with my father, who had Alzheimer’s. I noticed how his condition would worsen with highly processed foods, especially sugar. I had the distinct pleasure of caring for my father for several years and was able to help him enhance the quality of his life with a healthy, whole-food diet and targeted nutrition. Alzheimer’s is known as type 3 diabetes. A diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, can help offset these challenges. These foods deliver the vitamins, minerals, and antioxidants necessary to stay strong, fight inflammation, and fend off chronic diseases.
For example, leafy greens like spinach and kale are loaded with vitamins A, C, and K, which support eye health, immune function, and bone strength. Whole grains such as oats and quinoa provide lasting energy and promote digestive health. Lean proteins like chicken and fish and plant-based sources like beans help preserve muscle mass, which is crucial for staying active and mobile as we age.
Incorporating healthy fats—such as those found in avocados, nuts, and olive oil—helps reduce the risk of heart disease, which becomes a greater concern as we age. Staying well-hydrated is essential, as dehydration can lead to fatigue, confusion, and cardiovascular issues.
Best Supplements for People Over 50: The Absolute Essentials
Even with a balanced diet, certain nutritional needs may require additional support as we age. Here are a few essential supplements to consider:
- Vitamin D: Our ability to synthesize vitamin D from sunlight decreases as we age. Vitamin D3 is essential for maintaining bone health, immune function, and mood stability. It also aids in calcium absorption, a critical component for strong bones.
- Calcium, Magnesium, & Vitamin K2: Bone density declines with age, increasing the risk of fractures and osteoporosis. Pairing calcium with vitamin D, magnesium, and vitamin K2 can help maintain bone strength and reduce the risk of bone loss.
- Omega-3 Fatty Acids: Omega-3s, found in fish oil or plant-based sources like flaxseed, are anti-inflammatory and support heart, brain, and joint health. These fatty acids have been shown to lower the risk of heart disease, a leading concern in aging populations.
- Prebiotics, Probiotics, and Digestive Enzymes: As digestion efficiency decreases with age, probiotics help maintain gut health, prebiotics support probiotic growth, and digestive enzymes aid in food breakdown to enhance the absorption of vital nutrients. This trinity of digestive support can improve digestion, support immune function, and assist with weight management.
- Amino Acid Supplements: Taking an amino acid supplement benefits those who are 50+ and struggle to improve muscle mass. This article explores this in more detail. Building and maintaining muscle becomes increasingly important as we age.
How to Maintain a Healthy Weight After 50: Nutrition and Lifestyle Tips
Maintaining a healthy weight is more than just about looks; it’s essential for reducing the risk of chronic diseases like diabetes, heart disease, and certain cancers. After 50, managing weight becomes harder due to slower metabolism and hormonal changes.
Here are some key tips for staying on track:
- Prioritize Whole Foods: Choose nutrient-dense foods like seasonal organic fruits and vegetables, unprocessed grass-fed or wild-caught proteins, and whole grains. Avoid heavily processed foods, often high in sugar, salt, and unhealthy fats.
- Watch Portion Sizes: With a slower metabolism, portion control becomes crucial. Eating smaller, more frequent meals throughout the day can help avoid overeating and maintain steady energy levels. Also, consider intermittent fasting to give your digestive system time to rest and recover.
- Manage Stress: Chronic stress can lead to weight gain, high cortisol levels, and a diminished immune system, so finding effective ways to manage daily stress is essential for maintaining a healthy weight.
- Stay Active: Incorporating regular exercise is key. Strength training helps preserve muscle mass, while aerobic exercise supports cardiovascular health. Aim for at least 150 minutes of moderate-intensity activity each week.
- Hydration Matters: Drinking plenty of water is vital for metabolism, digestion, and energy levels. Opt for high-quality water from natural sources like artesian or glacial springs. If drinking filtered water, adding a small pinch of sea salt can help replenish minerals.
- Mindful Eating: Practice mindful eating habits. Avoid emotional eating or snacking out of boredom. Take time to appreciate your food by noticing its vibrant colors, rich aromas, and flavors, and chew thoroughly to savor each bite.
The Role of Amino Acids in Aging
HEALTH ALERT! Muscle mass declines by about 3-8% per decade starting at age 30, with an even faster loss rate after age 60. As muscle mass decreases, so does the body’s ability to store glucose, which can impact energy production and metabolism. (1)
One of the most important nutrients as we age is protein, particularly essential amino acids. These amino acids serve as the building blocks for muscle repair, cellular growth, and energy production. (2) The body requires 20 amino acids to form muscle and other tissues, but nine must be obtained from external sources. Muscles enhance glucose metabolism as glucose is stored in the muscle. The 11 amino acids made by the body are primarily made by glucose. (3) It is important to know that with less muscle, we, by default, have less glucose metabolism and storage, which can limit the amount of amino acids the body makes.
There is an answer!
Supplementing with essential amino acids can help counteract muscle loss, known as sarcopenia, and promote muscle repair. (4) Studies show that amino acids stimulate protein synthesis, which is critical for maintaining muscle mass. For people 50+ (including me), I recommend taking essential amino acids to everyone I know.
Benefits of Essential Amino Acids:
- Stimulate protein synthesis
- Build lean muscle mass
- Reduce muscle soreness and fatigue
- Improve balance and stamina
- Support endurance and blood flow
- Help balance blood sugar levels
- Minimize muscle breakdown and prevent muscle loss
Aging well isn’t just about staying active—it’s about nourishing your body with the right foods, supplements, and habits to support long-term vitality. By focusing on nutrition, managing your weight, and ensuring adequate amino acid intake, you can embrace life to the fullest.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524028/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3118002/
By Paul Bernitt DHH,
Director of Wellness Services
Ordained Minister
I am passionate about my work as the TriVita Wellness Director and find great joy in guiding people on their wellness journey. Together we can experience greater physical, emotional, and spiritual wellness!
