Strong Bones, Healthy Heart

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More than ever, our 50th birthdays mark a milestone in our health as well as our life. Our risk of getting a host of ailments from achy joints to heart disease to dementia increases, and we’re entering midlife heavier than ever before—which worsens our chances of staying healthy.

So what can we do? Exercise, of course, and eat smart. It’s more important to choose foods wisely as we get older because our nutritional needs increase even as our appetite often drops. Here, in a nutshell, is a primer on what to eat to maintain healthy bones, joints, heart and brain.

What foods are best for over-50 issues like joint health?

What you need:

First, if you’re overweight, the kindest thing you can do for your joints may be to take off a few pounds. Any weight loss takes stress off weight-bearing joints like hips and knees. Even 5 to 10 pounds can make a significant difference.

Anti-inflammatory foods may or may not help. “There’s currently not a lot of evidence linking these foods to a decrease in osteoarthritis pain; there is some evidence that it helps with rheumatoid arthritis pain,” says registered dietitian Kristine Wallerius Cuthrell, coordinator of the hawaiifoods.hawaii.edu website and past president of the Hawaii Dietetic Association. “That said, choosing anti-inflammatory foods is an easy, healthful way to eat smart, and will provide many health benefits in addition to possible joint relief.”

What to eat:

Walnuts, flax seeds, salmon, olive oil, garlic, choy sum, bok choy, ong choy, broccoli, cabbage, kale, blueberries, dark chocolate, green tea.

Heart health?

What you need:

Large studies have shown that people who eat the most whole grains have significantly lower risk of heart disease, which is still our number one killer. “This is something we don’t get enough of, especially in Hawaii,” says Wallerius Cuthrell, “because we tend to eat white instead of brown rice.”

Heart-healthy benefits are also found in fish oils, nuts, and mono- and polyunsaturated fats.

What to eat:

Oats, Cheerios, barley, salmon, tuna, mackerel, olive oil, walnuts, macadamia nuts.

Brain function?

What you need:

Some studies have shown omega-3 fatty acids to be helpful in brain function.

What to eat:

Fatty fish such as salmon is the best source; walnuts, ground flax seeds, omega-3 fortified eggs.

Stronger bones?

What you need:

The best sources of calcium are low- or non-fat dairy products. Check the nutrition facts panel on the back of the packaging for foods that have at least 20 percent of the recommended daily allowance of calcium per serving.

What to eat:

Low- or non-fat milk, yogurt or cheese; canned salmon with bones; broccoli; kale; soy milk or orange juice fortified with extra calcium.

Muscle mass?

What you need:

“Unless you are a bodybuilder, maintaining muscle mass is more a function of your exercise program (or lack thereof) than of your diet,” says Wallerius Cuthrell. “Most of us get plenty of protein, although as we age, it’s especially important to eat lean proteins.”

What to eat:

Tofu, legumes or beans, eggs, lean dairy products.

Tiredness?

What you need:

Sometimes older people are prone to anemia, the most common cause of which is iron deficiency. Iron helps boost the red blood cells that carry oxygen to every cell in your body, including cells in your brain. The best sources are animal proteins, so vegetarians and others will want to work with the doctor to keep tabs on their iron status.

What to eat:

Lean cuts of red meat including beef and lamb, dark-meat poultry, shellfish including oysters and clams, dark leafy greens like spinach and kale.