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15 Superfoods to Improve Memory and Focus in Your 50s

These nutrient-dense food are great brain boosters, according to an RDN.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

While a balanced diet is important when it comes to overall health and longevity, certain foods pack more of a nutritional punch than others. “Superfood” is a buzzy term used to describe nutrient-dense foods, usually fruits, veggies, nuts, and lean meats, that are powerhouses when it comes to health benefits. As you get older, certain superfoods can be especially helpful in improving memory and focus, explains Alexandra Dusenberry, MS, RDN, Lead Dietitian at the renowned Cal-a-Vie Health Spa in San Diego, California. Here are 15 she recommends.


Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Blueberries are her first pick. “These anthocyanin-rich berries have been shown to be neuroprotective by reducing the levels of oxidative stress in the brain,” she says. She recommends one cup per day to “help to improve memory and blood flow through regions of the brain associated with cognitive performance.”

Walnuts

Walnuts,Walnut,Kernel,Halves,,In,A,Wooden,Bowl.,Close-up,,From,AboveShutterstock

Walnuts are great for your memory. “Besides literally looking like a brain, walnuts provide an omega-3 fatty acid called ALA, which can help to reduce brain inflammation,” says Dusenberry. “Studies show 1-2 ounces per day can improve cognitive function.”

Salmon

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

Salmon is a great protein source containing high levels of omega-3 fatty acids such as DHA, “which makes up a significant portion of the brain’s fatty tissue,” she says. “Deficiencies in omega-3s in the diet can result in negative cognitive changes over time.”

Matcha

Soy,Milk,Pouring,In,Matcha,Ice,Tea.,Healthy,Vegan,DrinkShutterstock

Matcha is a “vibrant superfood” that contains brain-protective antioxidants like EGCG and a focus-enhancing amino acid called -theanine, explains Dusenberry. “Try this superfood as a freshly ground tea-the Cuzen Matcha Machine makes it seamless to whip up at home.”

Pomegranate

Red juice pomegranate on dark backgroundShutterstock

Pomegranate juice is popular for a reason. “The seeds and juice of the pomegranate contain a potent antioxidant called resveratrol,” explains Dusenberry. “Research shows that resveratrol can protect neurons by scavenging for free radicals, which can help to preserve and improve memory.”

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Avocado is also on her list. “The creamy goodness that is avocado contains a slew of antioxidants that enhance brain function, and B vitamins such as folate to improve and support neurotransmitter synthesis,” explains Dusenberry.

Lion’s Mane Mushroom

Fresh,Lion's,Mane,Mushroom,On,White,Background.Shutterstock

Lion’s mane mushrooms are great for your brain. “Aptly named for its appearance, lion’s mane mushroom can help to produce more nerve growth factor in the brain, stimulating the production of neurons for improved cognitive function,” says Dusenberry.

Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Turmeric is a spice you should keep on hand. “This golden yellow spice contains antioxidants and anti-inflammatory compounds that have been shown to help reduce the build-up of beta amyloid plaque in the brain, which may be one of the underlying drivers of cognitive decline,” she maintains.

Eggs

Chicken eggs in sack bag on black background.Shutterstock

When you cook eggs, make sure to keep the yolk. “Whole eggs (namely the egg yolks) contain a nutrient called choline, which is a micronutrient that helps to create acetylcholine, a neurotransmitter that helps to regulate mood and memory,” explains Dusenberry.

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

Consider adding arugula to your next salad. “Eating at least 1 cup of raw, dark greens may slow the cognitive decline and changes linked to aging,” says Dusenberry. “The nitrates that naturally occur in these greens also help to enhance blood flow to the brain.”

RELATED:10 Habits for Keeping Off Fat Forever

Olive Oil

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

When it comes to oils, opt for olive oil, Dusenberry encourages. “This healthy fat source is rich in monounsaturated fats, which may promote the creation of more neurons in the brain, in a process called neurogenesis.”

Cacao

Cacao,Powder,,Beans,And,Chocolate,On,Wooden,Background,,Closeup.Shutterstock

Cacao, similar to cocoa, is great for your brain. “The flavonoids in cacao help to increase blood flow to the brain, which may help with improving memory and can help to protect against dementia,” explains Dusenberry.

Goji Berries

Dry,Goji,Berries,In,Glass,Bowl,On,Concrete,Background.,TopShutterstock

Toss some goji berries into your next smoothie or smoothie bowl. “This small red fruit is a rich source of two antioxidants- beta carotene and zeaxanthin,” explains Dusenberry. “Studies show consuming goji berries can help to improve focus, mental acuity, and calmness compared to placebo.”

Saffron

Dried,Saffron,And,Crocus,Flower,On,Grey,Table,,Space,ForShutterstock

Saffron, a brightly colored spice, has been shown to boost dopamine levels naturally for improved mood and concentration, says Dusenberry. “It also helps to reduce neuroinflammation in the brain,” she adds.

RELATED:20 Breakfast Ideas to Lose Fat

Broccoli Sprouts

Broccoli,Sprouts,Isolated,On,White,BackgroundShutterstock

Broccoli sprouts are an increasingly popular health food for a good reason. “These sprouts serve as a dense source of sulforaphane, which can reduce nerve inflammation in the brain and helps to suppress oxidative stress and inflammation that otherwise slow down cognitive function,” says Dusenberry.

💪🔥Body Booster: Eat pomegranates to protect your memory. The seeds and juice have a healthy substance called resveratrol that's good for your brain. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

While a balanced diet is important when it comes to overall health and longevity, certain foods pack more of a nutritional punch than others. “Superfood” is a buzzy term used to describe nutrient-dense foods, usually fruits, veggies, nuts, and lean meats, that are powerhouses when it comes to health benefits. As you get older, certain superfoods can be especially helpful in improving memory and focus, explains Alexandra Dusenberry, MS, RDN, Lead Dietitian at the renowned Cal-a-Vie Health Spa in San Diego, California. Here are 15 she recommends.


Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Blueberries are her first pick. “These anthocyanin-rich berries have been shown to be neuroprotective by reducing the levels of oxidative stress in the brain,” she says. She recommends one cup per day to “help to improve memory and blood flow through regions of the brain associated with cognitive performance.”

Walnuts

Walnuts,Walnut,Kernel,Halves,,In,A,Wooden,Bowl.,Close-up,,From,AboveShutterstock

Walnuts are great for your memory. “Besides literally looking like a brain, walnuts provide an omega-3 fatty acid called ALA, which can help to reduce brain inflammation,” says Dusenberry. “Studies show 1-2 ounces per day can improve cognitive function.”

Salmon

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

Salmon is a great protein source containing high levels of omega-3 fatty acids such as DHA, “which makes up a significant portion of the brain’s fatty tissue,” she says. “Deficiencies in omega-3s in the diet can result in negative cognitive changes over time.”

Matcha

Soy,Milk,Pouring,In,Matcha,Ice,Tea.,Healthy,Vegan,DrinkShutterstock

Matcha is a “vibrant superfood” that contains brain-protective antioxidants like EGCG and a focus-enhancing amino acid called -theanine, explains Dusenberry. “Try this superfood as a freshly ground tea-the Cuzen Matcha Machine makes it seamless to whip up at home.”

Pomegranate

Red juice pomegranate on dark backgroundShutterstock

Pomegranate juice is popular for a reason. “The seeds and juice of the pomegranate contain a potent antioxidant called resveratrol,” explains Dusenberry. “Research shows that resveratrol can protect neurons by scavenging for free radicals, which can help to preserve and improve memory.”

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Avocado is also on her list. “The creamy goodness that is avocado contains a slew of antioxidants that enhance brain function, and B vitamins such as folate to improve and support neurotransmitter synthesis,” explains Dusenberry.

Lion’s Mane Mushroom

Fresh,Lion's,Mane,Mushroom,On,White,Background.Shutterstock

Lion’s mane mushrooms are great for your brain. “Aptly named for its appearance, lion’s mane mushroom can help to produce more nerve growth factor in the brain, stimulating the production of neurons for improved cognitive function,” says Dusenberry.

Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Turmeric is a spice you should keep on hand. “This golden yellow spice contains antioxidants and anti-inflammatory compounds that have been shown to help reduce the build-up of beta amyloid plaque in the brain, which may be one of the underlying drivers of cognitive decline,” she maintains.

Eggs

Chicken eggs in sack bag on black background.Shutterstock

When you cook eggs, make sure to keep the yolk. “Whole eggs (namely the egg yolks) contain a nutrient called choline, which is a micronutrient that helps to create acetylcholine, a neurotransmitter that helps to regulate mood and memory,” explains Dusenberry.

Arugula

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

Consider adding arugula to your next salad. “Eating at least 1 cup of raw, dark greens may slow the cognitive decline and changes linked to aging,” says Dusenberry. “The nitrates that naturally occur in these greens also help to enhance blood flow to the brain.”

RELATED:10 Habits for Keeping Off Fat Forever

Olive Oil

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

When it comes to oils, opt for olive oil, Dusenberry encourages. “This healthy fat source is rich in monounsaturated fats, which may promote the creation of more neurons in the brain, in a process called neurogenesis.”

Cacao

Cacao,Powder,,Beans,And,Chocolate,On,Wooden,Background,,Closeup.Shutterstock

Cacao, similar to cocoa, is great for your brain. “The flavonoids in cacao help to increase blood flow to the brain, which may help with improving memory and can help to protect against dementia,” explains Dusenberry.

Goji Berries

Dry,Goji,Berries,In,Glass,Bowl,On,Concrete,Background.,TopShutterstock

Toss some goji berries into your next smoothie or smoothie bowl. “This small red fruit is a rich source of two antioxidants- beta carotene and zeaxanthin,” explains Dusenberry. “Studies show consuming goji berries can help to improve focus, mental acuity, and calmness compared to placebo.”

Saffron

Dried,Saffron,And,Crocus,Flower,On,Grey,Table,,Space,ForShutterstock

Saffron, a brightly colored spice, has been shown to boost dopamine levels naturally for improved mood and concentration, says Dusenberry. “It also helps to reduce neuroinflammation in the brain,” she adds.

RELATED:20 Breakfast Ideas to Lose Fat

Broccoli Sprouts

Broccoli,Sprouts,Isolated,On,White,BackgroundShutterstock

Broccoli sprouts are an increasingly popular health food for a good reason. “These sprouts serve as a dense source of sulforaphane, which can reduce nerve inflammation in the brain and helps to suppress oxidative stress and inflammation that otherwise slow down cognitive function,” says Dusenberry.

💪🔥Body Booster: Eat pomegranates to protect your memory. The seeds and juice have a healthy substance called resveratrol that's good for your brain. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Portrait of a woman thinking dreaming has many ideas looking up at plan isolated on gray wall background. Decision making concept
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Eating a nutritious diet is necessary for overall health and well-being, but it’s particularly important for preventing cognitive decline and supporting memory. “There are thousands of species or strains of bacteria that live in your gut. When they’re balanced and happy, that is good for the brain,” Rudolph E. Tanzi, PhD, tells Mass General Brigham. “Once you get away from the processed junk foods and eat a healthy diet that’s high in fiber and antioxidants, you will suddenly feel more alert, aware, and focused, with cognitive function at a higher level.” Here are key foods that help support brain health.


Salmon

Raw,Salmon,Fillets,Pepper,Salt,Dill,Lemon,And,Rosemary,fishShutterstock

Salmon is one of the best things you can eat for brain health. “Fatty fish, like salmon, is high in omega-3 fatty acids that are critical for brain development and function,” according to Northwestern Medicine. “Additionally, these fatty acids have been found to lower the risk for heart disease, depression, and arthritis. Other types of fish that are good sources of omega-3 fatty acids are mackerel, herring, lake trout, and tuna.”

Blueberries

Woman holding fresh blueberries on a farm.Shutterstock

Blueberries are another brain-friendly superfood. “While all berries are good for brain health, the blueberry is crowned as king and could be considered America’s first superfood,” says Northwestern Medicine. “Blueberries are bursting with antioxidants, specifically flavonoids. These antioxidants stimulate the flow of blood and oxygen in the brain, resulting in boosted concentration. A study even suggests that they could improve brain function in those who have mild cognitive impairment.”

RELATED:8 Foods I Will Never Eat Again After Losing 110 Pounds

Dark Leafy Greens

kaleShutterstock

Dark leafy greens are great for brain health and memory. “Greens such as kale, spinach and broccoli are high in vitamin E as well as folate. Vitamin E helps protect cell membranes against free radicals,” says UnityPoint Health. “Free radicals are unstable molecules that attack cells within our body. Some causes of free radicals include stress, pollution, radiation and processed food. Folate is also found in dark greens, and helps with normal brain development.”

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are not only delicious but offer many brain health benefits. “They're rich and creamy and filled with omega fatty acids as well as vitamin E,” says UnityPoint Health. “Omega fatty acids are essential for cell growth and brain development, and vitamin E helps protect cell membranes from free radicals. Vitamin E may also slow progression of degenerative diseases, such as Alzheimer’s, through its protection, maintenance and repair of cells within the brain.”

Walnuts

Pile of ripe walnuts background, Walnuts isolated on white background with clipping path, collection. Walnut nuts horizontal composition. Side view.Shutterstock

Walnuts are beneficial for brain health, experts say. “Walnuts are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid,” says Kathy Beerman, PhD, via the American Society for Nutrition. “Walnuts also possess more polyphenolic compounds than any other type of nut. Both omega-3 fatty acids and polyphenols are considered critical brain foods that may counteract oxidative stress and inflammation, two drivers of cognitive decline. Hence, walnuts could beneficially influence cognition.”

Legumes

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

Legumes are full of B vitamins, which are very good for brain health. “They’re especially valuable to your brain and nervous system, helping make the neurotransmitters that pass signals between nerves,” integrative medicine physician Irina Todorov, MD, tells Cleveland Clinic.

RELATED:How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

Tea and Coffee

Pouring Cream into a Cup of CoffeeShutterstock

Enjoy your morning caffeine hit knowing it could be helping to improve your memory. “The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost,” says Harvard Health. “In a study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research.”

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Eggs

farmer eggs in chicken eco farm, free range chicken farmShutterstock

Eggs are packed with brain-friendly nutrients. “As far as brain health goes, egg yolks are a good source of choline, which is associated with reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells,” according to Northwestern Medicine. “Eggs are also high in tryptophan, an amino acid that’s a building block of serotonin — the ‘happiness’ molecule – a side effect that is sure to put a smile on your face.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you going through menopause? If so, your metabolism might be suffering. Midlife is a time of many changes to our metabolism. Here are some of the foods I recommend for women in menopause, both for weight management and overall wellness.


Menopause Changes Your Body

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Menopause is associated with lipid changes, and blood sugar increases routinely. Some menopausal women are surprised when cholesterol levels come back high, saying, “I’ve never had a high cholesterol in my life before…” or surprised that “I haven’t changed anything, but all of a sudden I’m gaining weight. What’s wrong?” Nothing is “wrong,” but things have changed. The changes brought on by aging and compounded by the estrogen depletion in menopause have long been known to affect our metabolism. In menopause, we routinely see weight increase as well as cholesterol and blood sugar levels go up.

Adjusting Your Diet Is Key

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

As a result, it’s important to pay attention to our health and make choices that can help mitigate the effects of these changes. Adjusting our diet to optimize fiber and protein, minimize saturated fats, and avoid empty carbohydrates can all help.

Food 1: Fruits

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits like oranges, strawberries and blueberries provide vitamin C which boosts immunity and heart health. They are also excellent sources of antioxidants to fight inflammation and cell damage.

Food 2: Phytoestrogens

Freshly harvested organic sweet potatoes spilling from a burlap bag onto a natural weathered wood table.Shutterstock

Phytoestrogens, which are plant-based, estrogen-like compounds. These are in more than just soy–for example, they’re in garlic, celery, potatoes, wheat, sweet potatoes, flax seeds, and even coffee. Isoflavones can act like weak estrogen, depending on how much is in your diet, your genetics, and the stage of life you are in. When our estrogen levels are high in reproductive years, they can compete with estrogen for the same receptors and “weaken” estrogen effects, whereas, in menopause, they take on estrogen-like properties by binding to the estrogen receptors and can give relief to the symptoms of estrogen depletion. Soy foods like tofu, edamame, and soy milk contain phytoestrogens that mimic estrogen in the body. This can help reduce hot flashes and night sweats. Soy also contains protein and antioxidants, so it is an addition to a healthy diet.

Food 3: Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Leafy greens like spinach and kale supply key nutrients like calcium, vitamin K, iron, and magnesium, which can also prevent bone loss and anemia.

RELATED: This Is Exactly How to Lose Body Fat This Year

Food 4: Fibers

Flax,Seeds, diet, food, FlaxseedsShutterstock

A high-fiber diet makes you feel full longer, helps you absorb food energy more slowly, and is associated with weight loss when done consistently. It's hard to find high-fiber food that isn't nutritious, as well, so increasing fiber will allow you to choose more fruits, vegetables, and whole grains. Getting the 25 to 30 grams of fiber recommended daily can be achieved with a great diet, but you can also augment it with a wide variety of fiber supplements. One easy way to add fiber is to sprinkle chia or flax seeds into smoothies or over oatmeal.

Food 5: Fatty Fish

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Fatty fish like salmon and tuna are excellent sources of omega-3 fatty acids. Omega-3s can help manage mood swings and may help boost brain health during menopause.

RELATED: Don’t Believe This Major Weight Loss, Warns Sadie Rigby

Other Things That Can Help

Front view of senior woman hiker standing outdoors in nature at sunset.Shutterstock

Other things help, too, in addition to optimizing nutrition. In addition to optimizing nutrition, hormone supplementation, nonhormone prescriptions, and lifestyle adjustments such as exercise, sleep optimization and stress management all can help manage the changes in menopause.”

💪🔥Body Booster: Adding the proper nutrients to your diet can be a game-changer if you are going through menopause.

Kathleen Jordan, MD, NCMP, is a Chief Medical Officer for Midi Health.

Portrait of pretty smiling woman with fresh broccoli, roman salad, basil on the kitchen with steam on background
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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to boost your brain function by eating superfoods? Eoin Dillon, certified personal trainer and founder of CRYOGEN, a brand specializing in longevity supplements, is dedicated to crafting nutritionist-approved products that redefine the aging experience. “I’ve broken these brain-boosting superfoods into short-term, medium-term, and long-term categories to help you understand how each one can impact your cognitive health over time,” he says. “Not all foods deliver immediate results, and some require consistent consumption to see lasting benefits. By breaking them down this way, I want to highlight which foods can give you an instant mental boost (like focus or alertness), which will enhance cognitive function over a few weeks, and which will protect your brain in the long run. This way, you can make informed decisions based on your goals—whether you're looking for quick improvements or aiming for lifelong brain health.”


Short-Term: Green Tea

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

These foods offer short-term benefits, like an “immediate effect on focus, alertness, and mood,” says Dillon. The first is green tea. “The combination of caffeine and L-theanine provides an immediate boost in focus, alertness, and calmness,” he says.

Short-Term: Dark Chocolate

Pieces of dark chocolate with mint on wooden tableShutterstock

The second is dark chocolate. “Flavonoids and moderate caffeine content can enhance mood and brain function quickly by increasing blood flow to the brain,” he says.

Short-Term: Eggs

Egg, Chicken EggShutterstock

Next up, eggs, which are “nature's multivitamin,” he says. “High in choline, which helps in neurotransmitter production, improving immediate cognitive function and memory.”

RELATED:Hilary Downey's 4 Easy Tips to Shed Pounds by Thanksgiving After Her 100-Pound Weight Loss

Short-Term: Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are the fourth short-term food. “Their healthy fats improve blood flow to the brain, giving an immediate boost to mental alertness,” he says.

Medium-Term: Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

Improved cognitive function over weeks to months a benefit of medium-term foods. Blueberries are the first. “Regular consumption helps improve memory and cognitive function within weeks by reducing oxidative stress and inflammation,” he says.

Medium-Term: Fatty Fish

Grilled salmon fish with various vegetables on pan on the flaming grillShutterstock

Next up, fatty fish like salmon, mackerel, and sardines. “Omega-3s in fatty fish improve memory and mental clarity over weeks by building healthy brain cell membranes and reducing inflammation,” he says.

RELATED:Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle

Medium-Term: Pumpkin Seeds

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

Pumpkin seeds are up next. “The magnesium, zinc, and copper support memory and concentration over time by aiding in nerve signaling and neurotransmitter production. I’d recommend taking a magnesium glycinate supplement before bedtime for a deep restorative night's sleep,” he says.

Medium-Term: Walnuts

Walnuts,Walnut,Kernel,Halves,,In,A,Wooden,Bowl.,Close-up,,From,AboveShutterstock

Snacking on walnuts can benefit your brain. “The omega-3s and antioxidants help improve cognitive function and reduce brain fog over a few weeks of regular consumption,” says Dillon.

Long-Term: Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

Foods to consume with long-term benefits, including cognitive health and brain protection over months to years, include turmeric. “Curcumin’s anti-inflammatory and antioxidant properties protect against cognitive decline and help with long-term memory enhancement by promoting neurogenesis (new brain cell growth),” he says.

RELATED:10-Minute Workout to Strengthen Your Core Even for Complete Beginners

Long-Term: Leafy Greens

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

Leafy Greens, including spinach, kale, and broccoli, are also beneficial. “Regular consumption helps protect against cognitive decline and supports brain health over the years by providing vital nutrients like vitamin K, lutein, and folate,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Are you in your fifties and struggling to get back into shape? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos he reveals “3 of the best tips for getting back in shape after 50.”


It Is Possible, He Says

“I want you to know that it is possible to get in shape at 50 years old. It doesn’t matter if you have been in shape in the past or not,” he explains in the accompanying post.

First, Focus on Your Mindset

Mature woman workout before fitness training session at home.Shutterstock

The first thing you want to focus on is your mindset, says Walker. “To get in shape over 50, you need to have a realistic mindset. If you’ve been out of shape for the past 10 or more years, it is going to take more than just 8-12 weeks for great results. You want to at least get started and make gradual progress to get back in shape at 50 years old,” he says.

Next, Make Specific Goals

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

Next, make specific goals for what you want to get out of it. “Do you want to build muscle? Or is your main goal to just focus on getting into shape after 50? Be clear about what your goals are, and once you’re clear on what they are, put a plan in place and focus on it. This is how to get back in shape at 50. Have a positive mindset and believe in yourself to get back in shape after 50,” he says.

Tip 1: Establish Better Eating Habits

Fillet of Salmon.Shutterstock

The first tip for how to get back in shape at 50 years old is to establish better eating habits. “That is the key, regardless of your age for getting into shape after 50. When starting out, your metabolism is probably slower and you might have less muscle mass,” he says.

Nutrition Is Key

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“With your nutrition, you want to make sure you are getting good quality micro-nutrients, vitamins, and minerals. But also make sure that you are not eating carbs every single day. I am not saying don’t eat carbs. I am saying just not to eat them every single day for help in getting in shape over 50,” he says.

Eat Complex Carbs on Strength Training Days

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

Complex carbs “are great to have on days you do strength training,” he says. “This will help you in getting back in shape after 50.”

RELATED: I Lost 120 Pounds, and These 5 Major Habits Help Me to Stay in the Best Shape of My Life

On Other Days, Opt for Fibrous Carbs

Fresh cauliflower on wooden tableShutterstock

“Now if you have an off day, then get all of your carbs from your fibrous carbs,” he recommends. “Fibrous carbs should be an everyday carb, and combine them with essential fats. The only thing you will be cycling is the carbs. This will help for how to get back in shape after 50. That is the first tip for how to get back in shape at 50. Getting into shape after 50 can be easy, just focus on your goals and making progress.”

Tip 2: Prioritize Sleep

Good morning, new day, weekend, holiday. Happy middle aged woman lying on bed, lady stretching arms after sleep and enjoying morning in cozy comfort bedroom interior, free spaceShutterstock

Tip number two is “very important and easily overlooked,” he says. “You need to prioritize sleep. You need to get 7-9 hours of sleep every night. It is very important, especially as we get older.”

Sleep Is Great for Growth Hormones and Appetite Control

Positive cheerful handsome grey-haired bearded european mature man in white t-shirt stretching in bed in the morning, looking at copy space and smiling, feeling powerful, side view, home interiorShutterstock

“Sleep helps you recover and releases those growth hormones, which will help with getting back in shape at 50 years old. It is also great for appetite control,” he says.

RELATED: Top 11 Best Breakfast Foods You Should Eat Every Day to Lose Weight

Tip 3: Do Resistance Training

Mature athlete using rowing machine while working out in a gym.Shutterstock

“The last tip for how to get in shape at 50 is to follow a resistance training plan that is built around compound lifts,” he says. “Compound lifts give you a bigger bang for your buck. It also very important to make sure that you focus on your form when doing the compound exercises for how to get in shape at 50.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

katie south_east_living
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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.