11 Effortless Habits That Slow Aging After 50 and Keep You Strong

5. Make Nutrition about Timing and Quality

What—and when—you eat can help slow aging’s effects after 50. For many athletes and wellness experts, prioritizing protein after movement, eating plentiful fruits and vegetables, and keeping processed foods to a minimum pays off in the long run. Norma Minkowitz, world record holder at 87, says, “I watch what I eat, indulge in healthy fruits and vegetables; I don’t eat red meat but do enjoy chicken, fish, and whole grains.” Even small adjustments, like savoring a protein shake after a brisk walk or switching to whole grain bread, can offer steady energy and support muscle renewal. Instead of overhauling your whole diet, layer in new habits a little at a time. Savor a colorful salad, enjoy dark chocolate for antioxidants, or prepare meals with a friend for accountability. Remember: It’s about nourishing your body while savoring the pleasures of eating—another way of showing yourself care every day.

6. Honor Consistent Sleep Patterns

Sleep is prime time for your body’s repairs. No matter your age, the quality and predictability of your rest makes a huge difference in how you feel, look, and function. Experts recommend establishing a predictable bedtime—ideally by 11 PM—and keeping wake times fairly uniform. Beyond making you feel rested, consistent sleep routines support brain health, hormone balance, and even immunity. Gentle evening practices such as dimming the lights, reading, or soothing music signal it’s time to unwind. Release any guilt around napping or turning in early—rest is a fundamental kind of self-care, not an indulgence. Even subtle tweaks, like keeping electronics out of the bedroom or trying a calming herbal tea, can make it easier to drift off and wake energized. In the ongoing journey of aging, honoring your body’s need for rest is both strong and wise.