Eating Habits To Avoid If You're Over 50, According To Experts

Eating Habits To Avoid If You’re Over 50, According To Experts

If you’ve recently celebrated your birthday “over the hill,” you’re probably still getting used to all the ways your body keeps changing. While turning 50 An achievement in itself and a birthday that should be fully celebrated, being in your 50s can lead to a lot of frustration and confusion when it comes to your health.

according to Mayo ClinicBeing in your fifties means that you may start to notice changes in areas like heart healthDigestion, bone health and weight management. This may sound confusing, but experts can assure you that making the right diet and lifestyle changes can have an enormous impact on your health as you age.

To find out more, we spoke with a few expert dietitians about eating habits you might want to avoid after turning 50. And for tips other than just the food you eat, try one of these tips Exercises to slow down aging after 50.

Reduce intake of fruits and vegetables

Eating plenty of fruits and vegetables in your daily diet can provide you with a variety of beneficial nutrients and antioxidants. according to Lauren Munker, MS, RDN, and author A first-time mommy-to-be cookbook Beside Male fertility nutritionThe product is also pivotal as you age due to its fiber content.

“Eating enough fiber can help maintain regular bowel movements, which can be a challenge for older adults,” Maniker says. “For this reason, skipping fruits and vegetables should be a habit to be avoided for those 50 and older.”

Not getting enough fiber throughout the day can have more serious and long-term effects on your health.

“Diets low in fiber contribute to many of the health problems that older adults already experience,” he says. Morgin Claire, MS, RDN, He is a dietitian with AdventHealth West Florida.

However, fiber can help keep things like cholesterol, blood pressure, and blood sugar in check. For example, a review was published in Journal of Chiropractic Medicine It is concluded that high-fiber diets may also be beneficial in preventing or reducing the risk of cardiovascular disease.

Not getting enough protein

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get Adequate amounts of protein On a daily basis is critical for anyone, but especially for those over the age of fifty. This is mainly due to the natural progression of muscle mass loss over time.

“We naturally lose muscle mass in the aging process, so by not eating enough protein we are contributing to faster muscle mass loss,” Claire says. “When there is enough protein in the diet, we can help slow this natural progression and possibly prevent lean muscle loss and slow the muscle aging process.”

Although a lot of research has indicated the benefits of a High protein diet In general health, especially in regards to muscle mass, many adults still do not eat enough of it. For example, one report for 2019 was published in Nutrients He points out that many people use the recommended daily amount of protein as a guideline for how much you should get, when in fact it should be used as a guideline. minimum The amount of protein for optimal health. If you are not sure whether or not you are getting enough protein in your daily diet, speak with your doctor as soon as possible to determine the right amount of protein for you per day.

Neglecting to watch your classes

Another thing to consider as you age is how you are Metabolism It will change over time. Recent research has found that metabolism declines at an older age than previously expected, with one study published in 2021 in Sciences He found that metabolism remains stable from about 20-60 years of age, and then begins to decline after 60 years.

Although your metabolism may remain fairly stable into your fifties, it is still important to prepare your body for its changes. Lisa Young, Ph.D., RDNauthor Finally full, finally skinny And our member Advisory Board of Medical ExpertsHe asserts that one way to improve your metabolism and manage your weight as you age is to pay attention to your portion sizes.

“Paying attention to your portions is one of the best ways to prevent you from eating too many calories,” Young advises.

Related: Eating habits for a healthy gut as you age

Eat the same thing daily

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One habit that might stop you from achieving it Optimal health as you age Not giving your body enough from a variety of foods.

“You need variety in your diet to ensure you’re meeting a wide range of nutrients, and that’s why”eat rainbow“Important because it supplies the body with many different nutrients, as different colored foods are rich in different vitamins and minerals,” says Claire.

If you’ve never heard of “eating the rainbow,” it simply means that you’re getting fruits, vegetables, and other plant products in a wide variety of colors, which ultimately means you’re changing the foods you eat.

According to Claire, “If you eat the same thing every day, you run the risk of being deficient in some key essential nutrients like iron, calcium, and B vitamins, which are especially important as you age.”

Related: The 6 best foods to reduce inflammation as you age, nutritionists say

Skip the yolks in egg dishes

You’ve probably grown up hearing that egg yolks are bad and should be avoided if you have high cholesterol. But new search He keeps debunking this as mostly a myth (unless you have high fat Or they are trying to manage your cholesterol levels. In these cases, talk to your health care professional to see if eating marginal amounts of egg yolk is right for you, and if so, what amount you can eat.)

For those who have been doctor-approved to consume eggs, Manker says that eating egg yolks can provide your body with beneficial nutrients as you age.

“Egg yolk is a nutritional powerhouse that contains many brain health-supporting nutrients such as choline,” says Manker. “Older adults can include egg yolks in their diet, and by doing so, it will nourish their bodies with the essential nutrients they need well during their golden years.”

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