Aging is a natural part of life, but staying healthy as you get older isn’t just about luck—it’s about making smart choices. Once you hit 50, the rules of the game change. What worked in your 30s or 40s might backfire now, leading to poor health and decreased energy.
We at BOXROX are not scientists or biology experts to make claims about the most common health mistakes keeping you unhealthy if you’re over 50. But Dr Eric Berg is knowledgeable and that is exactly what he shared.
Dr Eric Berg DC is a chiropractor, health coach, and author based in Alexandria, Virginia. He has a YouTube channel with over 11 million subscribers in which he shares videos on various health and wellness topics, including fitness.
Let’s dive into the common mistakes that might be holding you back and the simple tweaks you can make to thrive.
The Importance of Reliable Information
- Many medical professionals lack nutritional training, so always vet your sources.
- Prioritize advice from experts with proven results.
- Don’t blindly accept diagnoses that don’t resonate—ask questions.
Mistakes often begin with poor information. Let’s face it: most doctors focus on treating symptoms rather than addressing root causes. When you’re unsure about your diagnosis, dig deeper. “Whatever they recommend, go in the opposite direction,” might sound extreme, but it reflects the importance of questioning conventional wisdom and exploring holistic solutions.
Overloading on Stress
Stress: The Silent Health Killer
- Chronic stress interferes with sleep and mental well-being.
- Avoid excessive worry by setting boundaries.
- Create calming rituals—regular exercise and exposure to nature work wonders.
Living with constant stress is like running your car engine in overdrive—it’s not sustainable. Take it from someone who discovered the power of environment firsthand: moving to a farm from the city was a game changer. But you don’t need to move to the countryside. Simple steps, like walking in nature or meditating, can make a big difference.
Exercise: A Natural Stress Buster
The Right Kind of Movement
- High-pulse cardio isn’t always ideal. Opt for wave-like intensity.
- Build regular exercise habits to flush out stress hormones.
- Incorporate stretching and low-impact exercises for longevity.
Exercise isn’t just about physical health—it’s your ticket to reducing cortisol and adrenaline levels. Think of it as hitting the “reset” button for your nervous system. Even a 30-minute walk can significantly help.
10 Tips to Boost Metabolism After Your 40s
Nutritional Game-Changers
Vital Nutrients You’re Probably Missing
- Vitamin D
- Supports 10% of your genetic functions.
- Requires high doses to be effective (consult a doctor for guidance).
- Sun exposure remains a powerful, free source.
- Magnesium
- Crucial for heart health and energy production.
- Deficiency is widespread and linked to fatigue.
- Zinc
- Works in tandem with Vitamin D and magnesium.
- A trace mineral essential for immunity and healing.
Did you know that deficiencies in these nutrients can silently sabotage your health? High doses of Vitamin D3 have even been shown to shrink fibroids and remodel the eyes. Meanwhile, magnesium regulates calcium and prevents artery calcification. It’s a reminder to view nutrients as teammates rather than solo players.
Beware of Toxic Nutrients
Calcium and Iron: Too Much of a Good Thing?
- Excess calcium clogs arteries; balance it with magnesium.
- Iron is notoriously difficult to excrete, leading to organ damage.
While you need these nutrients in small amounts, overloading on them is like pouring sugar into a gas tank. Women post-menopause are especially at risk, as iron tends to accumulate once menstruation ceases. Check labels to avoid excessive intake, and when in doubt, opt for a balanced diet over supplements.
What You MUST KNOW To Build Muscle After Age 40
The Salt Debate: Sea Salt vs Table Salt
Why Sea Salt Wins
- Rich in 84 minerals compared to heavily processed table salt.
- Helps balance cortisol levels.
- Supports hydration and muscle function.
Cutting out salt entirely? Bad move. Sodium is an essential electrolyte, and avoiding it can lead to spikes in cortisol, poor sleep, and heightened stress. Opt for natural sea salt and pair it with potassium-rich foods like bananas and spinach.
Hormonal Health After 50
The Cholesterol Connection
- Hormones like testosterone and estrogen are built from cholesterol.
- Avoid low-fat diets; include healthy sources like eggs and butter.
- Cutting sugar and starch reduces hormonal imbalances.
Here’s a surprising fact: cholesterol is not your enemy. “Make sure you’re consuming enough cholesterol-rich foods,” especially during menopause, when hormonal levels plummet. Rebuilding these hormones requires the right raw materials, and cholesterol plays a starring role.
5 Best Supplements to Build Muscle and Lose Fat
Protein: The Building Block of Life
Why You Need More Protein
- Prevent muscle loss with every meal.
- Choose nutrient-dense sources like grass-fed beef and organ meats.
- Avoid junk food, which leaves protein requirements unmet.
After 50, muscle loss accelerates. Maintaining strength isn’t just about aesthetics—it protects against injuries and boosts your metabolism. If organ meats aren’t your thing, alternatives like cod liver oil can also pack a punch.
Frequency of Eating: Less Is More
Intermittent Fasting for Longevity
- Eat two meals a day instead of six snacks.
- Frequent meals spike insulin, leading to chronic health issues.
- Push snacks into mealtimes to support metabolic health.
Snacking around the clock is a recipe for disaster. Each bite triggers insulin, a key player in diabetes and weight gain. Reducing eating windows through intermittent fasting helps control this powerful hormone, promoting better energy and reducing inflammation.
Gut Health: Your “Forgotten” Organ
Why Gut Microbes Matter
- Microbiome health impacts immunity, mood, and sleep.
- Avoid antibiotics, which permanently harm gut diversity.
- Support your microbiome with fermented foods and probiotics.
Your gut isn’t just a digestion machine—it’s a full-blown organ system influencing everything from sleep to mental clarity. Antibiotics might seem harmless, but they destroy beneficial bacteria, some of which never recover. To boost your microbiome, include yogurt, kimchi, or sauerkraut in your diet.
Wrap-Up: Small Changes, Big Impact
Staying healthy over 50 isn’t about chasing perfection—it’s about ditching old habits and embracing smarter choices. From managing stress to prioritizing nutrient-dense foods and balancing hormones, there’s no magic pill—just consistent effort. Start small, and remember, health is something you create, not something that happens by chance.
