We all have a lot of habits that we do on a daily basis. But the tricky part about habits is that they’re so ingrained into our routine that we usually don’t even notice we’re doing them. And while some habits are good for our health, like going for a morning walk or incorporating vegetables into your breakfast, there are certain habits that can wreak havoc on your body.
If you’re 50, or somewhere around it, there are specific eating habits that experts say can have lasting consequences for your health. Here are some common habits you might want to change, and for more tips on healthy aging, be sure to check out The Best Foods to Slow Aging.
Skipping meals is an easily overlooked habit, especially if you are late or extremely busy. However, this habit can, unfortunately, be harmful to your health.
“Skipping meals (especially breakfast) may help increase insulin resistance, as going for long periods without food, then eating large amounts at the same time, may contribute to greater fluctuations in blood sugar. throughout the day, ”explains Stephanie Hnatiuk RD, CDE, PTS. “People who skip breakfast and / or lunch are more likely to consume excess calories in the late afternoon and evening, which may also contribute to weight gain.”
Hnatiuk instead suggests eating three full meals a day when you can. If you know you’re going to have a busy day, it can be helpful to prepare something ahead of time so you can grab it and take it with you.
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Getting enough protein in your diet is important for everyone at any age, but it becomes especially important as you step into your 50s.
“Protein is essential for maintaining muscle mass, which is important for healthy aging,” says Hnatiuk. “Because a decrease in muscle mass occurs with age, protein requirements increase with age.”
For this reason, Hnatiuk suggests including a source of protein with every meal, “such as eggs, Greek yogurt, fish, poultry, tofu, or beans.”
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Along with protein, fiber is another essential nutrient for maintaining a healthy diet into your 50s. According to Hnatiuk, “Fiber plays a role in the health of our digestive system, improves satiety after meals and helps reduce spikes in blood sugar after eating.”
Not only that, but a report of The American Journal of Clinical Nutrition concluded that getting enough soluble fiber (the type found in oats, beans and apples) can lower your “bad” LDL cholesterol.
Although fiber is an essential part of a healthy lifestyle, many people do not get enough fiber on a daily basis.
“To reach your fiber goal and get the benefits of fiber in your diet, get in the habit of including fruits and / or vegetables with every meal and choose whole grains over white or refined grains as often. as possible, ”says Hnatiuk.
Here are some popular foods that contain more fiber than oatmeal.
It’s important to be careful with inflammation as you get older, as it can lead to a number of different illnesses if it becomes chronic.
“This type of inflammation occurs naturally with age,” explains Angela L. Lago MS, RDN, LDN. “Therefore, it is important to be even more aware of the inflammatory foods that are included in our diets after the age of 50.”
Lago lists some specific inflammatory foods that you may want to limit or avoid when you can as you get older, including sodas and sugary drinks, processed baked goods like cookies and cakes, refined carbohydrates like white bread and processed meats.
Drinking smaller amounts of alcohol is normally okay, but Lago cautions that too much alcohol can also lead to more inflammation.
For more healthy tips, read the following: