As we climb up day by day, we have to admit that our body functions are quietly saying goodbye to our youth. At that time, I didn't grow meat by eating anything, and I could stay up late at night and be energetic the next day.
But now? If you accidentally eat too much, your weight will immediately go up, and if you stay up a little late at night, the next day will be like a battle. So, when we reach the age of 50, we have to start paying attention to it - avoid eating appropriately and be kind to ourselves.
1. Why is dietary choices especially important after the age of 50?
You see, as soon as a person reaches the age of 50, the various functions of the body begin to slowly deteriorate. It's not something we want to admit, but it's a fact. The digestive system takes the lead for us, and we are not able to eat and digest it like we did when we were young.
Eat something greasy and spicy, and your stomach will start to sing the opposite tune, and it will be very uncomfortable. At this time, if you still follow the eating habits of your youth, your body will not be able to stand it.
Besides, after the age of 50, the body's metabolic capacity also decreases. What does this mean? It means that what you eat is not so easily digested by the body, and it is easy to be converted into fat and accumulated on the body.
This is not only a matter of weight, but more importantly, these problems will also cause a series of "three high" problems - high blood pressure, high blood sugar, and high blood lipids, which will bury hidden dangers to our health.
2. Pickled foods: the health hazards behind deliciousness
For pickled foods, you may think of bacon with a unique taste, salted fish with a fragrant sauce, and crispy and delicious pickles. It is true that these foods are often seen on our tables, and they are delicious, but they are not so friendly to people over 50 years old.
First of all, the salt content in these pickled foods is not low. Excessive salt will make our blood pressure "rubble" up, and the risk of cardiovascular and cerebrovascular diseases will also increase.
Moreover, during the pickling process, these foods are likely to produce some substances that are not good for health. For example, in 2017, the World Health Organization listed Chinese-style salted fish as a group of carcinogens because it may produce carcinogenic nitroso compounds during the production process.
In addition, let's not forget that most of the nutrients of these pickled foods have been destroyed because they have been dehydrated. Especially for vegetable pickled products, vegetables were originally eaten to supplement vitamins and antioxidants, but as a result, there was not much left of these good things in the pickling process.
So, for friends over 50 years old, although those pickled foods are tempting, for the sake of health, try not to eat them if you can. It's okay to try it once in a while, but don't eat it often, don't let these delicacies become a hidden danger to your health.
3. High-sugar and high-oil foods: "aggravators" of metabolic burden
When it comes to dietary taboos for people over 50 years old, high-sugar and high-oil foods are definitely a big taboo. Such foods, such as desserts and fried foods, are not only delicious and addictive, but their effects on the body are long-term and profound.
High-sugar foods will directly lead to a sharp increase in blood sugar levels, and in the long run, it will not only increase the burden on pancreatic islets, but also may lead to insulin resistance.
According to the World Health Organization (WHO), more than 400 million adults worldwide suffer from diabetes, and unhealthy eating habits are one of the main causes of the disease.
The problem of high-oil foods should not be ignored either. Excessive intake of fats and fats can lead to elevated blood lipids, increase the cardiovascular burden, and increase the risk of heart disease and stroke.
The American Heart Association (AHA) states that saturated and trans fat intake should be as low as possible to reduce the risk of cardiovascular disease.
And for people over the age of 50, their body's metabolic capacity has begun to decline, which means that they consume these energy-dense foods less efficiently and are more likely to lead to obesity.
Obesity not only affects image and self-confidence, but more importantly, it is an important risk factor for many chronic diseases such as hypertension, diabetes, cardiovascular disease, etc.
Therefore, for the sake of health, friends over the age of 50 should minimize the intake of high-sugar and high-fat foods, and instead choose low-sugar, low-fat healthy foods, such as whole grains, legumes, vegetables and fruits. Not only does this help with weight control, but it also reduces the risk of chronic diseases and makes your body healthier.
4. Side effects of drinking: not only hurting the liver
Many people know that drinking alcohol is harmful to the liver, but in fact, the harm of alcohol is far more than that.
The liver is the body's "chemical factory" responsible for breaking down and metabolizing toxins in the body. Long-term alcohol consumption can keep the liver working at a high capacity for a long time, leading to fatty liver, alcoholic hepatitis and even cirrhosis. According to the World Health Organization, alcohol consumption is one of the leading causes of liver disease worldwide.
In addition to liver damage, alcohol can also affect the cardiovascular system. While there are studies that show that drinking alcohol in moderation may be good for the heart, drinking too much alcohol can undoubtedly increase the risk of heart disease. Alcohol raises blood pressure, and long-term alcohol consumption can also lead to cardiomyopathy.
In addition, the effects of alcohol on the nervous system should not be ignored. Alcohol is a central nervous system depressant that slows brain function and affects judgment and reaction speed. Long-term heavy alcohol consumption can also lead to permanent brain damage.
For people over the age of 50, these negative effects of alcohol will be even more pronounced as physical performance has already begun to decline.
Therefore, doctors often recommend that if you can avoid alcohol, especially for those who already have liver, cardiovascular or neurological diseases, avoiding alcohol is one of the important measures to protect your health.
5. Refined carbohydrates: the "invisible killer" of blood sugar
Refined carbohydrates are often overlooked in the dietary modifications of people over the age of 50. White bread, white rice, desserts, and other refined grains all have in common the fact that they contain highly processed carbohydrates, which lose most of their fiber and nutrients during processing, and the impact on the body should not be underestimated.
Refined carbohydrates are easily absorbed by the body quickly, causing blood sugar levels to rise rapidly. This rapid fluctuation in blood sugar can put pressure on the islets, which can lead to a decline in islet function over time, increasing the risk of type 2 diabetes.
The U.S. Centers for Disease Control and Prevention (CDC) report shows that a reasonable diet and reduced intake of refined carbohydrates play an important role in preventing type 2 diabetes.
And, there isn't enough fiber in refined carbohydrates, which is essential for maintaining gut health. Gut health is not only related to digestion and absorption, but also closely related to the function of the immune system.
Therefore, choosing whole grains over refined grains not only helps to keep blood sugar levels but also promotes gut health, which has overall benefits for the body.
6. Ultra-Processed Foods: Healthy "Invisible Gravediggers"
Ultra-processed foods, including some packaged snacks, instant noodles, quick-frozen foods, etc., usually contain a lot of additives, such as preservatives, artificial colors, flavorings, etc.
These foods may lose the nutritional value of many natural foods during the production process, and they often contain high salt, sugar, and fat, posing a potential threat to health.
A study published in PLOS Medicine showed that the intake of highly processed foods was associated with an increased risk of several chronic diseases.
Long-term intake of these foods may not only lead to weight gain, but may also increase the risk of diseases such as heart disease, cancer, etc.
For older people, the negative effects of ultra-processed foods are even more significant. As we age, the body's ability to recover and regulate decreases, and health problems caused by poor eating habits may become more prominent.
Therefore, it is recommended that people over the age of 50 minimize the intake of ultra-processed foods and choose more fresh, unprocessed or less processed foods to obtain more nutrition and better health protection.
summary
A healthy lifestyle and eating habits allow us to enjoy life while facing the challenges of age more calmly.
Let's start today and make smarter choices to add points to your health. After all, health is the best gift we can give, and it's the best promise we can give to our families.