Eating habits to avoid if you have more than 50 years
In the name of longevity, put these habits at rest.
If you areMore than 50 yearsIt is imperative that you take good care of your health in order to continue to lead a healthy life. In addition to staying up to date onCancer screening and vaccinationsBy being active, avoiding smoking, drinking alcohol with moderation and eating nutritious dense foods are just other essential means that you can reduce your risk of chronic disease and premature death, say experts.
What are certain health problems that people over 50 are prone to what can be linked to the diet?
"Hypertension, high cholesterol levels,Type 2 diabetes, diverticulosis and osteoporosis are some of the health conditions that become more important after the age of 50, "saysMelissa Rifkin, MS, RD, CDN. "Each of these conditions can have a hereditary component, however, the way of life [habits], including food choices, can absolutely influence the development of the disease."
At the point of Rifkin on osteoporosis,Sydney Greene, MS, RDN and a member of ourMedical Review Commission Says: "With increased age, there is a higher risk of fractures and bone strains, so there is an increased necessity of nutrients in support of bones such as calcium and vitamin D. "
In addition, Greene adds thatAs we get older, we begin to lose the ability to absorb vitamin B12, so additional additional supplementation may be needed. For context, the body does not create vitamin B12, so you must get it in the form of an animal supplement or food.Vitamin B12 deficiency can cause fatigue, cardiac palpitations, loss of appetite, weight loss and infertility, byNational health institutes.
Christopher Mohr, PhD, Rd and co-owner ofMOHR Results Adds that adults, in general, may not consume enough fibers likely to have a negative impact on overall health.
"Fiber is a hero unknown in nutrition, but research shows that adults eat less than 50% of the daily recommended amount," he says. "Fortunately, it's an easy solution that does not require an ADF plan, give up food or any other."
Now, here are four eating habits that the experts suggest that you avoid after the age of 50. Then do not missPopular foods that increase visceral fat, declares dietitian.
Consume too much processed foods.
Rifkin explains that many pre-packaged and processed foods containadded sugars, salt and even trans fat,All can contribute to the development of several chronic diseases, including cardiovascular disease and type 2 diabetes.
"All convenience items are not bad, just plan to spend more time typing time through lists of ingredients and avoid salt, sugar and hydrogenated oils (trans fat) in the List of ingredients, "she says. "Although you can maintain a global healthy diet using convenience and eating items from time to time, it is important to balance these items with healthier and less processed foods that are more likely to be dense in nutrients . "
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Eat late at night.
Studies have shown that not having enough quality sleep can contribute tochronic inflammation, which can then cause health complications such as heart disease and diabetes. One way you can make sure you have a good night to stay dinner at least two to three hours before bed to prevent gastrointestinal discomfort before going to bed.
"Late feeding can result in unwanted weight gain and gastrointestinal problems such as gas, bloating, constipation or diarrhea," Greene declares. "Sleep is the body's opportunity to repair and restore, it's not the time to digest food. Allowing the body to rest is the key to memory and mood support."
Now check the40 best and worst foods to eat before sleeping So you know what foods to avoid before bedtime.
Do not drink enough water.
"As we get older, our mechanism thirst becomes less effective, leading to fewer signals for drinking liquid throughout the day," says Rifkin.
It warns that people over 50 could be threatened with dehydration, which can lead to a number ofSide effects, as a decrease in blood pressure, an increase in central body temperature, nausea or vomiting. If left untapped, dehydration could lead to moreSerious health problems including renal failure and convulsions.
"In addition, because we generally lose muscles with age, we have less capacity to store water, further promote the probability of dehydration," says Rifkin. "Aim to drink frequently throughout the day, whether you are thirsty or not, and use your urine color like a gauge for hydration. A few hours of wake up, your urine must become a lighter color and should possibly be close to clear and remains in this way throughout the majority of the day. "
Do not missA major effect of drinking ice water, says science!
Eating low fiber foods.
Mohr returns a little narrative andYou recommend starting to focus on the foods you can add to your daily meals rather than staying on which you should delete from your diet. For example, it suggests completing your diet with more fiber-rich foods.
"Consider adding more fruits and vegetables, [instead of] ultra-transformative foods currently composing onTen-thirds of children's regimesAnd probably similar proportions in adult regimes, "he says.
Fibrous food Will not only help you stay satiated throughout the day, but Mohr says they can also help weight maintenance and weight loss.
"One of my favorite ways to make fiber is to add figs in California, which constitute an excellent source of dietary fiber and are tasty, portable and nutrition loaded," he adds. "It is sufficient for three to five dried or fresh figs 5 grams of dietary fiber or 20% of the daily value".
In general, Rifkin says that the increase in your fiber consumption can help you improve your overall health.
"AAdmission of lower fibers Can negatively influence digestion, weight, blood glucose and cholesterol, so it's important to keep an eye on fiber consumption, "she says.
In addition to fruits and vegetables, it suggests adding more whole grain products such as brown rice, oats, whole wheat bread and legumes (think of beans and lentils) in your meal plan weekly.
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