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As you grow older, sticking to consistent habits becomes more important than intense efforts. But what does this really involve? According to Amy Shapiro, MS, RD, CDN, who is the CEO and founder of Real Nutrition and also the lead nutritionist at ButcherBox, it’s crucial to focus on developing small, manageable habits. For example, having a nutritious breakfast filled with protein or taking a brisk walk after dinner can be more beneficial in the long run. These simple habits are easier to maintain and provide lasting advantages. Moreover, keeping a daily routine can help reshape your habits, build resilience, and reduce stress, all of which are essential for achieving a long and healthy life. We consulted with experts to uncover the most effective daily habits for those over 50 to improve longevity.
The Best Daily Habits for Those 50+ To Live Longer
Prioritize Quality Protein in Each Meal
With aging, there’s a natural decline in muscle mass, a condition known as sarcopenia. This can result in a slower metabolism, reduced mobility, and a higher risk of osteoporosis. Therefore, it’s crucial to incorporate quality protein into your diet.
Shapiro advises that adults over 50 should aim to include 25–30 grams of high-quality animal protein (equivalent to 4-5 ounces) in each meal to promote muscle protein synthesis, support metabolism, and maintain strength and mobility. Excellent sources of protein include grass-fed beef, responsibly sourced seafood, organic free-range chicken, humanely raised turkey, and crate-free pork.
Minimize Ultra-Processed Foods
While a box of store-bought coffee cake or gooey cinnamon rolls may be delicious, they can increase inflammation and other age-related concerns like arthritis, heart disease, and cognitive decline. Shapiro recommends limiting your intake of ultra-processed foods.
“By keeping more whole foods stocked in your fridge and freezer, including fresh produce and lean proteins … it is easier to ‘crowd out’ less healthy foods without feeling hungry,” she says.
Consume Omega-3 Fatty Acids
Bump up your intake of omega-3 fatty acids through supplements or foods.
“Omega-3 fatty acids are vital for protecting brain health and reducing inflammation in the body overall to help protect your heart,” explains Staci Gulbin, MS, MEd, RDN, registered dietitian and health writer. “Most people should consume at least 1000 mg of omega-3 fatty acids daily.”
According to Amy Brownstein, registered dietitian nutritionist at MyNetDiary, “Fatty fish provide protein as well as essential omega-3s, which support heart and brain health. Dislike fish? Incorporate chia seeds, flax seeds, walnuts, or hemp hearts into your diet for some plant-based omega-3s.”
Cook More at Home
Preparing meals at home gives you complete control over ingredients, nutrient quality, and portion sizes, Shapiro points out.
“Home-cooked meals make it easier to include high-quality animal proteins, reduce excess sodium and added sugars, and support blood sugar balance,” she shares. “Plus, the act of cooking keeps you mentally engaged and can even support social connection and routine.”
Aim for a Range of Color in Each Meal
Make sure your plate is always as colorful as possible. What exactly does this mean?
“Include a variety of colorful fruits and vegetables at meals to ensure you consume a mix of vitamins, minerals, and antioxidants necessary for health,” Brownstein says. “Each color provides different nutrients.”
Perform at Least 30 Minutes of Daily Physical Activity
Getting a daily dose of physical activity is essential to leading a long, independent life.
“Moving each day, even at a gentle pace and/or in short bouts throughout the day, is vital for keeping your heart strong and your brain functioning at its best,” Gulbin says. “And to preserve mobility, strength or resistance training twice daily can help strengthen bones and muscles to help keep you moving for years to come.”
Take Supplements
Consider adding a vitamin D or vitamin B12 supplement to your nutrition plan.
“Your body’s ability to extract vitamin B12 from food decreases with age. Plus, certain age-related medications may impact vitamin B12 levels in your body,” Brownstein explains. “Similarly, your body’s ability to produce vitamin D decreases with age. However, before you start supplementing, get vitamin B12 and vitamin D levels checked. Not only does this prevent over-supplementation, but it allows you to tailor the dosage based on your individual needs.”
Get Solid Sleep
Don’t sleep on getting good quality sleep. (Pun intended!)
According to Amy Davis, RD, LDN and Live Conscious Nutrition Consultant, you should aim for eight hours of solid sleep each night.
“Sleep quality affects everything from memory and mood to immune function,” Davis explains. “Getting enough sleep and keeping a regular sleep routine helps reinforce your body’s natural circadian rhythm, which becomes weaker with age.”
Alexa Mellardo
