The shocking truth about 5 health tips you should avoid after 50

Think you’ve got it all figured out when it comes to health after 50? Brace yourself! Some popular tips you’ve heard for decades might actually backfire—hard. Let’s separate myth from medicine and keep you looking (and feeling) amazing for the long haul.

The Pitfalls of Drastic Dieting: Less Isn’t Always More

• Drastic diets and good health do not mix, especially after 50.
• Major risk: rapid muscle mass loss. As you age, your body’s ability to synthesize protein (a fancy way of saying “build muscle”) drops significantly.
• Losing weight too quickly harms not just movement, but also heart and brain function.

If you think heading toward that ‘ideal weight’ at any cost is the golden ticket, it’s time for a reality check. The real win is finding your ‘feel-good weight’: a weight you can reach and maintain without starving yourself (anything less than 1600 calories a day is dangerous!), or ditching your social life (again, crucial for long, happy living).

Don’t forget: staying active and paying attention to posture helps limit that post-menopause “pooch.” For a longer, fuller life, eating and moving well beats the skinny-at-all-costs mindset, every time.

Ditching Dairy? Oops—Your Bones Disagree

• Dairy is your main source of calcium—and your needs climb with age.
• If you avoid dairy after 50, you risk osteoporosis and fractures, especially for women.
• To keep bones, teeth, muscles, and blood pressure in check, you need 800–1000mg of calcium a day.

The winning formula? Variety! One serving of hard cheese (Comté, Gruyère), one serving of cottage cheese, one yogurt—add mineral-rich water (like Contrex or Courmayeur), plus green veggies. Oh, and don’t forget vitamin D to help your body actually use all that calcium!

Salt: Don’t Slash It, Balance It

• Too much salt raises your blood pressure and stroke risk, and plays a part in osteoporosis.
• But cutting it out entirely as you age (unless your doctor says otherwise)? Not a good idea. It can dull your sense of taste, lead to reduced appetite and undernutrition, and increase dehydration (salt helps retain water), which could mean dizziness or fainting. Not your idea of a good time.

Here’s how to get it right:

• Skip adding salt during cooking. Instead, add a pinch after food is prepared.
• No saltshakers at the table—use herbs and spices to jazz up flavors.
• Avoid piling salty foods together (chips, deli meats, blue cheese, instant soup…).

After a month, your taste buds will naturally dislike sodium overload. Who knew your gut could have good taste?

Not All Fats and Carbs Are Villains—Choose Wisely

• Fats and carbs are essential parts of a balanced diet—especially for your brain (60% fat, consumes 20% of your energy!), but quality matters.
• Opt for Omega-3-rich foods (canola, flaxseed, or walnut oil, plus fatty fish). Enjoy butter or processed meats in moderation—your heart will thank you.
• When it comes to carbs, choose unprocessed, low-glycemic-index options for lasting energy and stable blood sugar.

And a quick protein pointer: After 60, you need 20% more protein. Animal proteins (meat, poultry, eggs, fish) are easiest for your body to use—so unless your doctor says otherwise, include one portion a day to keep muscle, immunity, and anemia at bay. Switching to a strict vegan diet after 60 isn’t recommended unless it’s closely supervised to ensure you get “animal-level” protein quality from plants.

Not a fan of red meat? That’s fine! Dishes like beef stew, fish fillet, omelets, white ham or turkey, yogurt, sweetened fromage blanc, or a cottage cheese cake all fit the bill—so you can enjoy your meals and keep up your strength.

In the end, healthy aging isn’t about following every trend or harsh rule you read on the internet—but finding the balance that keeps your body, bones, and mind happy. Eat well, move often, enjoy your food, and remember: wisdom after 50 is about savoring life, not subtracting from it.

Thank you to Dr. Patrick Serog and Roseline Levy-Basse for their expertise on eating, living, and aging well. Cheers to life, well-lived and well-enjoyed!