The Vegetarian Path to Healthy Aging

As a middle-aged person (40-60), you may wonder if it's too late to become a vegetarian. In reality, a meat-free diet could be especially beneficial for older adults. Several studies suggest that eating more plant-based foods can reduce the risk of age-related health conditions and may even help you live longer.

 Of course, the details matter. You could call yourself a vegan if you ate French fries for three meals a day, but you'd hardly be a healthy one. It's still important to eat a balanced diet of nutrient-dense foods.

 Find out what a vegetarian diet can do for you. Eating more plants may help you look and feel younger.

 

Vegetarian Eating for Middle-Aged Folks 

There is ample evidence that vegetarians may be less prone to heart disease, high blood pressure, diabetes, obesity, and certain cancers. The Physicians Committee for Responsible Medicine review found that a plant-based diet lowers the risk of heart attacks by 40% and the risk of type 2 diabetes by 50%. Combine that with eliminating wheat products, and the dangers of such diseases decrease ten-fold (or more). I will be posting more on wheat products, so stay tuned for that.

 

These strategies can help you "go vegetarian" to strengthen your health: 

Limit processed food. Herbivores and carnivores have at least one thing in common. A nutritious diet must be based on whole foods rather than ultra-processed items high in sugar, salt, and empty calories.

Emphasize fiber. Most plant foods have the advantage of being high in dietary fiber. They help you to stabilize your blood sugar and lose weight.
 

Increase your protein. A high protein diet fills you up too. It also helps preserve bone and muscle mass. Smart choices include beans, nuts, and believe it or not, quite a few vegetables are high in protein.

Check labels. Some essential nutrients like vitamin B12 are found only in animal-based foods. If you are not going vegan, then you can get your B12 from eggs, tuna, sardines, and trout. I highly discourage eating fortified foods as they contain artificial chemicals. I will also discuss this in another future blog. If you are vegan, you could try nutritional yeast or perhaps take a B12 supplement.

Choose healthy fats. Most experts recommend getting about 30% of your daily calories from fat. Omega 3 fatty acids are beneficial because they reduce inflammation. Reliable sources include fatty fish, nuts, seeds, and plant oils.

Make gradual changes. Maybe you want to become a vegetarian or vegan. Perhaps you just want to enjoy meatless Mondays. Replacing meat with plant-based foods can be beneficial even on a small scale.

Remember your purpose. People choose a vegetarian diet for many reasons. You may be motivated by health concerns or protecting the environment.

 Hold onto your health and wellbeing as you grow older. Enjoy a diet low in calories and rich in nutrients from a variety of plant-based foods.

 

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As always, stay blessed and live your life Enthusiastically!!