From the age of 50, the body experiences a series of changes that affect metabolism, the immune system and general vitality. However, aging is not an immutable process; With an appropriate approach based on functional medicine and antiaging therapy, it is possible to maintain a full life, with energy and well-being.

1. Food to nourish and protect

Diet is one of the most powerful tools to slow aging and strengthen the immune system. Some key points include:

• Prioritize foods rich in antioxidants: Forest fruits, green leafy vegetables, turmeric, green tea and pure cocoa help combat oxidative stress.
• Maintain adequate protein intake: Protein needs increase with age to avoid sarcopenia (loss of muscle mass)The consumption of eggs, oily fish, grass meat and legumes is recommended.
• Reduce the consumption of sugars and refined carbohydrates: Excess glucose accelerates glycation, a process that damages cells and promotes premature aging.
• Take care of the intestinal microbiota: Fermented foods such as kimchi, sauerkraut or natural yogurt, along with fiber prebiotic, promote a balanced intestinal flora.

2. Habits that enhance longevity

• Regular exercise: The combination of strength training, cardiovascular exercise and joint mobility helps preserve metabolic function and prevent disease.
• Balanced circadian rhythms: Sleeping well is keyAvoiding screens before bed, eating an early dinner and exposing yourself to sunlight during the day optimizes melatonin production.
• Stress management: Meditation, conscious breathing and contact with nature regulate the response of the Hypothalamic-Pituitary-Adrenal (HPA) axis, avoiding chronic inflammation and adrenal wear.

3. Smart supplementation

While a balanced diet is the foundation, some supplements can be key allies in your 50s:

• Vitamin D and K2: Essential for immunity and bone health.
• Magnesium: Essential for muscle and nerve function and sleep quality.
• Omega-3: Powerful anti-inflammatory that protects the heart and brain.
• Coenzyme Q10: Promotes the production of cellular energy and protects the cardiovascular system.
• Resveratrol and NAC (N-Acetylcysteine): Key antioxidants in liver longevity and detoxification.

By way of conclusion

Healthy aging is not about fighting time, but about giving the body what it needs to function optimally. With a nutrient-rich diet, habits that promote metabolic balance, and well-focused supplementation, it is possible to maintain vitality, mental clarity, and a strong immune system beyond 50.

Josep Prats

Acupuncturist and Naturopath, with training in Psychoneuroimmunology.