By middle age, we are likely to see a gradual deterioration in areas of the body. Many of us are concerned about how to slow this deterioration and stay youthful and healthy after 50. In this article, we'll discuss how to avoid precipitous aging, prevent diseases, and maintain vitality and health through daily diet. We will also offer some exercises for bone and eye health.

Nourish the Spleen and Stomach

Do you want to look like a 35-year-old at 50 without relying on cosmetic procedures? According to traditional Chinese medicine (TCM), the most important thing is to take good care of your spleen and stomach. From the TCM perspective, the spleen refers to not just the anatomical organ but also a comprehensive energy system that governs the pancreas, intestines, and stomach.

In TCM, a fundamental concept is that “nourishing the spleen and stomach is nourishing life.” This is because the spleen is responsible for converting food and water into qi and blood, energy sources that circulate around our bodies, performing all the physiological functions. If the spleen and stomach are weak, the body will be deprived of sufficient qi and blood, weakening other organs and the body as a whole.

Women with poor spleen and stomach functions may find themselves growing old faster than their peers. If qi and blood become insufficient, the face will become pale, and the skin will be dry and prone to wrinkles. Spleen deficiency can also lead to irregular menstruation and aggravation of menopausal symptoms.

When men have a weak spleen and stomach, it can cause health issues such as fatigue, low energy, bloating, and indigestion. Add work stress to the mix, and men may turn to comfort foods such as fried chicken and barbecue. However, frequent consumption of high-calorie, high-fat foods can lead to excessive dampness in the spleen and stomach. If this dampness isn’t eliminated, it can transform into “phlegm.”

In TCM, phlegm isn’t just the mucus you cough up; it refers to sticky waste that accumulates in the body, such as excess fat (plaque) in the blood vessels or swelling. When phlegm builds up in the body, it can contribute to the “three highs”: high cholesterol, high blood pressure, and high blood sugar.

Anti-Aging Protocol: ‘4 to Eat and 2 to Avoid’

If you do not want to see yourself aging quickly after 50, it is best to eat less of the following two types of foods that are not good for the spleen and stomach:

• Raw and Cold Food: The spleen and stomach prefer warmth and dislike cold. Foods such as iced coffee and sashimi will chill the spleen and stomach, weakening digestion and leaving the face sallow and dull.
• Processed and High-Fat Foods: Processed foods such as potato chips, sausage, bacon, and high-fat foods such as fried chicken and french fries will increase the burden on the spleen and stomach and increase the risk of cardiovascular disease.

On the other hand, if you want to nourish your spleen and stomach, try the following four types of food:

• Grains: White and brown rice can be staple foods. The ancient TCM classic “Yellow Emperor’s Inner Classic” mentions that “all grains are good nutrients,” as they nourish different internal organs and strengthen the spleen and stomach.
• Yellow Foods: In TCM, yellow corresponds to the spleen and stomach. Foods such as millet, sweet potato, and pumpkin are all good. Millet is amazingly effective in nourishing the spleen and stomach and can also help lower blood sugar and improve sleep. Sweet potatoes contain a lot of dietary fiber, which can lower cholesterol and make our blood vessels more elastic. Pumpkin helps protect the stomach lining. Studies have shown that pumpkin is rich in lutein, polyphenols, and other biologically active substances and effectively reduces blood lipids, regulates immunity, and lowers blood sugar. It is also anti-hypertensive, anti-inflammatory, and antiviral.
• High-Quality Protein: Lack of protein will lead to insufficient muscle synthesis, rapid bone loss, and increased risk of osteoporosis and fractures. Organic edamame and tofu are rich in protein. If you are prone to bloating after eating beans, you can supplement soy products with fish, as protein in fish is easier to digest. Seafood such as mackerel, salmon, and saury are also rich in omega-3 fatty acids, which are good for heart and brain health.
• High-Fiber Vegetables: Broccoli, spinach, and sweet potato leaves are high in fiber, which can help facilitate bowel movements and reduce the risk of heart disease. Research has found that consuming broccoli one to two times a week is associated with a 32 percent to 43 percent lower mortality risk. The more frequently you eat it, the lower your risk of cardiovascular and cancer death.

Olive Oil for Fighting Aging, Preventing Dementia

Many older adults are at risk of developing dementia. A 2024 Harvard study showed that long-term olive oil intake was associated with a lower risk of dementia-related death.

Researchers analyzed data from more than 90,000 U.S. adults who had been followed for 28 years. They found that consuming more than 7 grams (0.25 ounce) of olive oil per day was associated with a 28 percent lower risk of dementia-related death compared with those who never or rarely use olive oil.

Researchers also mentioned that the phenolic compounds in extra-virgin olive oil can reduce inflammation and oxidative stress and restore blood-brain barrier function, thereby reducing amyloid-beta and tau-related pathologies in the brain (hallmarks of Alzheimer’s disease), thus improving cognitive function.

Eye Blinking to Fight Presbyopia and Cataracts

Many of us find our eyes starting to get worse around the age of 40. Many people also spend a lot of time on their mobile phones, and their eyes become dry and tired. One simple action—blinking frequently—can help slow eye aging and alleviate strain.

While waiting for the bus or taking a lunch break, keep your eyes closed and “blink” your eyes 30 times continuously (this is more like squeezing your eyes with your eyes closed). Perform one blink per second, and then open your eyes. Doing this can help promote blood circulation around the eyes, improve dry eyes, and prevent cataracts and eye degeneration. This action can also relieve fatigue and give your eyes a brief rest.

1 Simple Move to Prevent Bone Loss

As we age, bone loss will accelerate, affecting both our bodily functions and our appearance, particularly in the face and jawline.

A hormone called “osteocalcin” in the human skeletal system slows bone loss, strengthens bones, and plays a crucial role in muscle function and blood sugar regulation. Osteocalcin not only keeps bones healthy but also promotes insulin secretion.

During the aging process, osteocalcin levels decrease. Some studies have mentioned that aerobic exercise can increase osteocalcin levels. One simple move that can help activate osteocalcin is standing on your tiptoes.

Stand naturally, then rise onto your tiptoes for three seconds. Lower your heels. Do this 30 times a day.

You can do this while sitting if you have difficulty moving around or have frail legs. Raise your heels in turn with both feet 80 times a day. This move is good for the bones and something you can do whenever you have time.