Healthy aging: Nutrition and physical activity strategies

Experts emphasize that maintaining health during aging requires a combination of targeted nutrition and consistent physical activity. For individuals over 50, nutritionists recommend increasing intake of proteins, vitamin B12, vitamin D, and calcium to preserve muscle, bone, and brain function. Fatty fish, tofu, and dried plums are highlighted as beneficial foods, while processed snacks and high-sodium foods should be avoided.

Physical activity is equally critical. Research suggests that regular movement, such as brisk walking, can significantly reduce the risk of cardiovascular disease, stroke, and dementia. For older adults, maintaining muscle strength through resistance training and stability exercises is essential to prevent falls and maintain independence. Experts note that even small increases in daily steps can provide significant health benefits, particularly for those previously inactive.

Additionally, experts clarify common misconceptions, such as the idea that muscle turns into fat during periods of inactivity; rather, muscle mass decreases while fat may increase due to caloric surplus. For women in perimenopause, aerobic activities and mind-body practices like yoga can improve mood and quality of life.