DHARAMSHALA: Ah, so you’ve hit 50! No worries. My dear friend Savita has been stuck at the same age for the last decade.

 She’s been 35 since her mid-40s, and now, closing in on 50, she claims to be 44. Honestly, I admire her spunk. Aging, after all, is a state of mind.

That said, as science catches up with our birthdays, there are new findings that show how turning 50 can affect our health and the best ways to thrive.

Let's dive into the latest research that can help keep your health and vitality in top gear as you embrace this milestone.

Magnesium: The Silent Hero

Magnesium influences over 300 biochemical reactions in your body, including blood pressure regulation, glucose management, and protein synthesis.

After 50, however, your body's ability to absorb magnesium decreases. Common symptoms like cramps, fatigue, memory loss, insomnia, and anxiety can be signs of a magnesium deficiency.

Consider magnesium threonate for brain health, magnesium citrate for digestion, and magnesium malate for energy. Foods rich in magnesium include spinach, avocados, almonds, and dark chocolate.

It also lowers the risk of stroke. But if you have kidney issues, consult a doctor before taking supplements.

Vitamin D: More Than Just for Bones

Vitamin D isn’t just for bones—it's essential for immune function, mental health, and heart health too.

However, modern urban living has deprived many of us of the sunshine we need to produce it naturally.

Thanks to cramped cities and dense housing, every third urban Indian is battling a Vitamin D deficiency. Joint pain, memory loss, and fatigue are common indicators.

Spend at least an hour in the sun daily, and add fish and eggs to your diet to boost your levels.

Vitamin B12: Energize Your Body and Mind

Are you feeling too exhausted to get out of bed? Having trouble concentrating or feeling like your legs are weighed down? These are all signs of a Vitamin B12 deficiency.

As you age, your stomach produces less acid, making it harder for your body to absorb B12, especially if you’re taking medications for diabetes or acid reflux.

To combat this, eat more red meat, fish, eggs, and dairy. For those with digestive issues, B12 injections might be the best solution.

Exercise and Nutrition: Redefining Your Routine After 50

Science shows that hitting the gym hard might not be the best idea after 50, especially with intense exercise routines. Instead, switch to 30 minutes of light jogging or walking.

If that’s too much, a one-hour morning walk followed by yoga or light exercises is ideal.

Reduce sugar intake, cut back on salt, and swap out traditional ghee for olive oil or mustard oil.

It’s simple: eat real food, not processed products. Eat potatoes, not potato chips.

Mental Maturity: Time to Let Go of Ego

Now more than ever, it's crucial to develop mental maturity. At this stage of life, it’s time to put aside your ego.

Let go of people, places, and habits that disturb your peace.

If you're in a leadership position, start treating your juniors with respect and guiding them well. If not, the same people might show you little regard after you retire.

I've personally witnessed a colleague, once a senior officer in the education department, being disrespected post-retirement.

The same people who worked under him couldn’t care less now, reflecting how badly he must have treated them.

Maintaining your social stature at this age is essential, both for your sake and your family's.

Cherish Close Friendships

Nurture relationships with close friends—those who have practically become family. Make it a point to meet them once a month for tea or dinner.

Take trips with them every few months. Surround yourself with people who uplift your spirits.

Wardrobe Changes and Self-Care

It's time to let go of those round-neck T-shirts and jeans. Dress well, whether you're at home or out.

Your appearance, at this age, becomes a reflection of your mental state.

Finding Emotional Support

Middle-age crises or mild depression can sneak up on you at this stage, and you might not even realize it.

Find someone you can confide in, someone whose shoulder you can lean on when you need to, and who will be there to hold your hand through the rest of the journey—whether they’re from your family or not.

Understand that, physically, you’re surviving rather than truly living. So start living openly.

Spend your money on yourself, travel as much as you can, and see as much of the world as possible before your time comes.

Freedom from Pretense

Free yourself from prejudices, false beliefs, and social constraints. Understand that this is the only life you have, and you've already lived a big part of it.

Let go of the notion that you’ll return to this world in a new, grander life. There’s no reincarnation where you’ll be born as Ambani or Adani’s heir.

Lastly, every morning when you wake up, stretch your body with a big yawn.

Look at yourself in the mirror and say, "Ah, I’m still alive... and I look fabulous."