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Nutrition and Fitness: why it is important to eat well and support physical activity over your 50s

Updated: Aug 16, 2023

The body undergoes various physiological changes as it ages. It may affect a person's ability to absorb nutrients and slow down metabolism.


To maintain good health and well-being, a balanced diet and getting enough exercise are two of the most important things. Before making any changes in your daily routine, always consult with your doctors first.

Nutrient Absorption: Our bodies' capacity to absorb nutrients, such as vitamin B12, vitamin D, and calcium, may decline as we age. These nutrients are essential for brain health and may help delay cognitive decline. Regular physical activity improves blood flow to the brain and reduces the risk of neurodegenerative diseases. Balanced and healthy nutrient-dense diet makes sure that these nutrients are consumed.


Bone Health: Collagen production naturally starts to decline in your mid-20s and we begin to lose bone mass in our 30s. This process speeds up in women following menopause. A diet may help prevent bone loss. Exercise, particularly weight-bearing, promotes bone growth while also improving balance and coordination, lowering the risk of falls and fractures. Incorporating collagen supplements into a daily routine can help improve joint health, protect kidneys and other organs, and enhance hair and nail growth.


Jolanta Mitraite, founder of JM Control

Heart Health: High cholesterol and blood pressure raise the risk of heart disease with age. A diet high in fruits, veggies, whole grains, lean meats, and omega-3 fatty acids and low in saturated and trans fats, salt, and additional sugars can help control these risk factors. Regular exercise is also good for the heart because it improves blood flow, lowers blood pressure and cholesterol levels, and helps to keep a healthy weight. For regular activity, you can join JM Control online membership program. The membership program allows you to participate whenever and wherever it suits you best, gives the possibility to choose from a variety of beginner-friendly workouts. Moreover, it is worth mentioning that it includes meal plans & ideas.


Muscle Mass and Strength: After the age of 30, the average person loses between 3 and 5% of their muscular mass every decade. This rate of muscle loss increases after 50. Getting enough protein and staying active can help you keep your muscle growth. If you feel like you might use some guidance creating a muscle-building diet try - JM Control Meal Plan for Weight Loss and Muscle Growth. For better results you can combine it with workout programs such as 7 Days Arm Toning Workout by JM Control and The Legs Sculpting Program by JM Control.


Digestive Health: As we age, our digestive systems slow down, increasing our risk of constipation and diverticulosis. A fiber-rich diet may help you have regular bowel movements and keep your digestive system healthy. About my diet you can read in my other blog post: Why did I decide to change my diet?


Mental Health: Eating well and getting regular exercise may do wonders for your state of mind. Certain nutrients, such as omega-3 fatty acids, B vitamins, and antioxidants, may lower the risk of anxiety and depression. Physical activity has been shown to improve mental health by minimizing the effects of stress and anxiety.



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