{"id":52741,"date":"2019-09-05T23:02:15","date_gmt":"2019-09-05T23:02:15","guid":{"rendered":"https:\/\/wellnesswise.com\/wp\/?p=52741"},"modified":"2019-09-06T01:54:50","modified_gmt":"2019-09-06T01:54:50","slug":"more-energy-after-50-who-doesnt-want-that","status":"publish","type":"post","link":"https:\/\/wellnesswise.com\/wp\/2019\/09\/05\/more-energy-after-50-who-doesnt-want-that\/","title":{"rendered":"More Energy After 50? Who doesn’t want that?"},"content":{"rendered":"

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.17.3″ header_5_font=”Alice|700|||||||” header_4_font=”Alice|900|||||||” header_4_text_color=”#80bb3d” header_5_font_size=”18px”]<\/p>\n

Since I am going to be exactly mid-50\u2019s this month, I seem to be very aware of foods that help with increasing my energy. I think about food most of the time being a dietitian\/nutritionist so if you haven\u2019t thought about it until now, that\u2019s cool. Maybe you are thinking you want more energy in general or maybe you want more energy to play with your grandkids or to keep up with your younger friends and family? Whatever your reason, I\u2019m glad you are here.<\/p>\n

A combination of changes to your hormones and your metabolism slowing down does mean that your dietary needs start to change in your too. Have you thought to yourself, I\u2019m not eating any differently, but I seem to have a muffin top now? Or I\u2019m not eating any differently but now I feel like I need a nap at 3 o\u2019clock in the afternoon. Eating whole foods start to become super important at this stage of your life.<\/p>\n

So, I guess you are wondering what foods should be a big part of your diet once you hit your 50\u2019s. Am I right? According to a number of studies, these five foods are a must for having more energy and better health as you get older!<\/p>\n

1. Apples<\/h4>\n

Want to protect your heart health? You definitely want to eat an apple a day! And, you guessed it, with a healthy heart you for sure will have more energy! A grocery store size apple gives you up to 5g of fiber, which is great for your heart and your digestion.<\/p>\n

Research has also shown that apples help lower total and LDL cholesterol levels in older women for better cardiovascular health. And according to a 2013 study<\/a>, eating apples in addition to other whole fruits can cut your risk factor for type 2 diabetes by up to 23%.<\/p>\n

Snacking on an apple a day can have some major health benefits!<\/p>\n

2. Beans<\/h4>\n

Beans are packed with fiber. They\u2019re considered a heart healthy food that provides your body with a combination of the macros, carbohydrates and protein. That\u2019s what makes them perfect for keeping your energy levels stable throughout the day.<\/p>\n

You can try adding beans to stews, soups, pasta, rice and quinoa dishes to increase your intake and get the benefits.<\/p>\n

3. Oats<\/h4>\n

Oats are packed with a soluble fiber called beta-glucan, which can help to reduce total and LDL cholesterol levels by up to 10%. If you\u2019re worried about your cholesterol levels, you\u2019ll definitely want to get more oats in your life!<\/p>\n

There\u2019s even better news as far as oats are concerned. According to studies, eating oats (and whole grains in general) can help to lower your risk<\/a> of premature death.<\/p>\n

Porridge (also known as hot cooked oats) is the obvious choice for getting more oats in your diet but you can also use them in baking, and you can put them raw in a smoothie.<\/p>\n

It\u2019s not just oats though \u2026 whole grains in general are super important in a healthy diet and have the same benefits.<\/p>\n

Eat plenty of whole grains to keep your blood sugar levels stable. If you regularly feel the dreaded mid-afternoon energy slump, it\u2019s probably because your blood sugar levels are starting to dip. Reach for a whole grain snack instead of candy or a highly processed cracker.<\/p>\n

4. Fatty Fish<\/h4>\n

Fatty fish such as salmon and mackerel are a great source of omega-3 fatty acids. As well as being super important for healthy cognition as you get older, omega-3s also have big benefits for cholesterol. For women going through menopause, fatty acids can also help to manage symptoms such as hot flashes.<\/p>\n

Fatty fish is also one of the few dietary sources of vitamin D. Lots of people are deficient in this nutrient and low levels can affect your energy levels.<\/p>\n

Ideally, you want to be eating fatty fish a couple of times per week. Some types of fatty fish are quite high in mercury, especially swordfish and shark. It\u2019s recommended that you eat these types of fish less often because of the mercury content.<\/p>\n

If you\u2019re vegetarian or just not a big fan of fish, walnuts and ground flax seed are a great plant-based sources of omega-3 fatty acids.<\/p>\n

5. Nuts<\/h4>\n

Nuts are a great source of magnesium, which naturally depletes as you get older. Low magnesium levels are often linked to low energy levels. Snacking on a handful of nuts can help to boost your magnesium levels and provide a natural energy boost. Just don\u2019t go overboard with the amount you eat because they are high in fat too. This is the good kind of fat but it\u2019s still fat, after all! Eating more fat then you need means more calories then you need and even though it is good for you more calories then you need can mean weight gain. I know you don\u2019t want that!<\/p>\n

Nuts are also a good source of vitamin E. Studies have linked<\/a> high levels of vitamin E to a lower risk of cognitive decline and may even cut your risk factor for developing Alzheimer\u2019s disease.<\/p>\n

But Wait…A Few More That Can Help!<\/h4>\n

Soy:<\/strong> For women going through menopause, soy products can be super important. Research has indicated that eating plenty of soy isoflavones can help to reduce the intensity of menopause symptoms. If you\u2019re not familiar with soy isoflavones, these are plant estrogens that mimic the effects of estrogen. Hot flashes are just one of the menopause symptoms that can be calmed with a soy rich diet. And as an added bonus – soy is linked to lower cholesterol levels.<\/p>\n

Dark chocolate:<\/strong> The cacao content in dark chocolate can provide a magnesium boost and that means more energy. Just make sure that it\u2019s the type with plenty of cacao so you\u2019re not just eating tons of sugar and fat!<\/p>\n

Pumpkin seeds:<\/strong> Worried about your iron levels as you get older? You don\u2019t need as much iron once you start to go through menopause (thanks to the lack of menstruation) but anemia can still be a problem for some women. According to research, your anemia risk can go up<\/a> with age. Snacking on pumpkin seeds can give you an easy iron boost.<\/p>\n

Here’s to your wellness, increased energy and living a life you love!\u00a0 ~Amy<\/p>\n

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