Managing Middle Age Health Challenges through Diet


Middle age, can be a great period depending on how you look at it, it’s a period you see your toddlers change to mini adults, your spouse becoming more and more the other half of you and you notice you can never be a boy or girl again.

It’s actually a mix of sweet and bitter, ups and down. It provides a memory lane of either accomplishments or regrets, goals attained or missed opportunities.

It is also a time for re-evaluation of habits, self-identity and personal objectives in life.

However, as fun as it sounds, there are several physical and health crisis that may surface as one hits mid-life.

By the way middle age can be defined as the mid-point between cradle and old-age, the point between being too young to enjoy life and the other extreme, when we can no longer delight in normal enjoyments of life such as good music, dance, travel, dishes, fashion, sports etc. So by a rule of the thumb, middle age is generally ages between 45 and 65 years.

Middle age comes with health challenges as it becomes a defining moment for various medical conditions such as primary hypertension, type 2 diabetes mellitus, benign prostatic hyperplasia (Prostate), erectile dysfunction, menopause, senile cataract, primary open angle glaucoma, arthritis, coronary heart disease, just to mention a few.

Consequently, periodic visits to the hospital for whole body check-ups are a must, to be able to keep enjoying good health during this wonderful stage of life. Truly there is no substitute to expert care by qualified physician!

As the famous quote attributed to Hippocrates goes – “Let food be thy Medicine….” it is important to pay more than the usual attention to one’s diet as one ages. This is imperative, given that several of our diet, has been implicated as either causing or worsening existing medical conditions. Also, the fact that prevention is better than cure underscores the need for maintaining healthy eating habits as one reaches mid-life, so as to avert medical conditions due to unhealthy lifestyle and eating habits.

To age gracefully, one needs to focus more on eating foods that heal, foods that improve health….rich, healthy foods that renews and revitalize the body instead of empty calorie and junk foods.

Managing Middle Age Health Challenges through Diet

Credit: Pixabay photos

Here are a few pieces of advice about healthier dietary options for the prevention and management of some common health challenges during middle age.


  • Reducing salt intake – Flavoring foods with natural spices low in sodium e.g. ginger, garlic, turmeric instead of using salt based seasonings, Also, it is wise to avoid addition of salt to meals at the table

  • Avoiding fried foods – Grilling foods e.g. fish, meat, potatoes etc., instead of Frying.

  • Increasing the intake of fruits and vegetables.

  • Reduce intake of canned food, sod a drinks and red meat.

  • Choosing healthier fat options such as olive oil and coconut oil over saturated fats.

  • Natural fruit and vegetable smoothies such as beet root juice – Some people have reported significant reduction in systolic blood pressure with beetroot juice supplementation.

Many have had success managing Hypertension using DASH (Dietary Approaches to Stop Hypertension), so can you!


  • Portion Control – Take moderate quantity of food

  • Choose foods with low GI (GI – glycemic index is a measure of how fast sugar from the food enters the blood) e.g., it has been shown that the local cassava derivative (Eba or Garri) may have a lower GI compared to processed wheat.

  • Reduce the intake of sugary fruits such as watermelon, oranges, ripe pawpaw and banana, and begin to enjoy less sugary fruits and veggies such as avocado, cucumber, garden egg, tomatoes, lemons, guava, bitter melon e.t.c.

  • Go nuts with nuts! – Nuts are super foods when eaten in moderation (e.g. walnuts, macadamia nuts, coconuts, almond nuts, peanuts e.t.c).

  • Eat fibre – Always add a portion of vegetable or salad in your meals, especially dark leafy vegetables such as Pumpkin, Spinach, Lettuce and Amaranthus… also cruciferous vegetables such as cabbage, broccoli, cauliflower e.t.c.

  • Avoid refined sugar – As much as is possible, limit intake of processed foods, fast foods and confectionaries, because of their high sugar content.

  • Cut out heavy alcohol consumption.


  • Lots of vegetables and fruits

  • Intake of nuts

  • Milk from plant sources e.g. soy milk, Tiger nut milt e.t.c

  • Calcium / Vitamin D supplements (as needed).

Sleep Disorder

  • Foods rich in nitrates and tryptophan such as Beetroot Juice, Honey and Banana

Erectile dysfunction

  • Omega-3 dietary sources (fish and sea food)

  • Reduce food with high phytoestrogen such as Tiger nut, soy milk. Instead eat lots of anti-estrogenic diet such as cabbage.

  • In addition brief intermittent intense exercises of 15 – 20 minutes a day has a positive effect on testosterone levels (consult your doctor on your fitness for exercise).

  • Maintain healthy weight, Fight obesity!

  • Eat foods or drinks rich in nitrates such as beetroots, lettuce, spinach and carrots.

Good nutrition remains a gold standard for health living. However, too much of a good thing may prove harmful. So before embarking on a new diet, or supplements, see your doctor.

Also see specialists for diagnosed conditions such as

Hypertension –Cardiologist

Diabetes Mellitus – Endocrinologist

Prostate problems, Erectile Dysfunction – Urologist

Cataract, Glaucoma – Ophthalmologist

Unusual bleeding, discomfort around the female genitalia and other menopausal issues – Gynecologist

There are many more experts, cannot list all here but just seeing a qualified medical practitioner is a sure way to receive good direction.

In conclusion: One way to healthy middle age period is to maintain a good dietary habit, be physical active, get moderate, regular exercise and good routine checkup with your doctor. Also, maintain good wonderful relationship with your spouse and family. All these improves overall health and well-being.

Article by: Dr. Henry C. Ogbuehi


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