As we age, our bodies undergo changes that necessitate adapting our eating habits. This article highlights detrimental eating habits to avoid in your 60s, emphasizing the importance of prebiotics, minimizing sugar, prioritizing omega-3s and plant sterols, ensuring adequate protein and hydration, and consuming sufficient fiber.
Whether you've just entered your 60s or have been there for a second already, you can likely feel your body undergoing many changes. And because of this, it's important to continue adapting healthy habits with food and exercise. While there are plenty of habits you can try that will help you in your health goals, there are also certain ones that can wreck your body as you age.
For instance, prebiotics, which nourish your gut bacteria are essential for maintaining gut health and hormonal balance as you age. Gut diversity naturally diminishes as we age, and this can negatively impact various aspects of health, including hormone regulation, metabolism, and overall well-being. Consuming foods rich in prebiotics, such as onions, garlic, cooked and then cooled potatoes and rice, jicma, uncooked oats, legumes and lentils, as well as nuts like cashews and pistachios, can support a diverse and thriving gut microbiome. Another crucial aspect is minimizing sugar intake. Sugar often sneaks into our diets more than we realize, hiding in sauces, dressings, and even packaged breads. Always review the ingredient list before purchasing and avoid products with sugar listed among the first few ingredients. Instead of focusing solely on what to eliminate, prioritize nutrient-rich foods that support organ function. As hormone levels change, it's essential to consciously include more omega-3 fatty acids for cardioprotection and foods with added plant sterols to help manage cholesterol levels.Wild-caught oily fish, algae-based foods, and to a lesser extent, plant-based hemp seeds, walnuts, and flax seeds can provide omega-3s. Fortified products with added omega-3s or plant sterols can further contribute to optimal cholesterol levels. Protein intake is vital at any age for maintaining muscle mass, strength, bone health, and weight management. However, it becomes even more crucial as we age, as individuals over 60 are more susceptible to muscle loss. Incorporate protein-rich foods like eggs, salmon, grass-fed beef, chicken, or turkey into your diet. Adding whey protein to coffee or oatmeal in the morning can be a convenient way to boost your protein intake. Staying hydrated is essential, but the sense of thirst may diminish with age, leading to dehydration. Make a conscious effort to drink enough water throughout the day. Furthermore, avoid eating late at night, as it's often associated with ultra-processed foods and can contribute to weight gain, blood sugar fluctuations, and diabetes. Finally, ensure adequate fiber intake. Fiber aids digestion, nourishes gut bacteria, improves nutrient absorption, reduces inflammation, and positively impacts mood. Include foods like berries, oatmeal, apples, beans, or chickpeas in your daily diet to meet your fiber needs.
HEALTHY HABITS AGING NUTRITION DIET PREBIOTICS PROTEIN HYDRATION FIBER OMEGA-3 CHOLESTEROL
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