In my last post, I introduced the concept of healthy eating. I also included a list of the ideal types of foods that you should regularly eat for optimal general health.
The present article will focus precisely on the opposite, that is, what kind of foods you should avoid in your daily diet to fight disease and prolong your life. There are multiple studies and robust research that link the consumption of certain foods with a shorter lifespan. As important as it is to know what to eat, it’s also to know what not to eat.
Midlife will bring some unique health challenges to women. The good news is that none of those challenges must stop you from living a vibrant and productive life for decades to come. This article will provide a list of the biggest diet mistakes women make in their 50s. This information is essential because there is proof that certain foods and diet habits can shave years off your life. Again, you are what you eat, and what you are eating can either prolong or decrease your lifespan.
As you get older, you need to eat a little smarter, too. A study published in the American Journal of Health Promotion followed nearly 200 middle-aged women for three years, tracking eating patterns, overall health, and lifestyle. The research found that women who did not change their eating habits as they aged were 138% more likely to put on about six pounds or more during midlife. Your body changes as you age, so your diet needs to change, too.
But it’s not just going up two, four, or six sizes; this is about our overall physical and mental health and the quality of our lives in the following decades.
The 9 top diet mistakes women make in their 50s
- Eating like you are still in your 20s or 30s.
Our resting metabolic rate decreases as we age, resulting in decreased muscle mass since muscle burns more calories at rest than fat-this is why regular exercise is so vital for women our age-. You may have been able to eat anything you wanted when you were younger, but not anymore.
- Drinking too much alcohol.
Drinking in excess is detrimental to your physical health in addition to mental health complications. This habit increases the risks of different cancers (breast, gastrointestinal, pancreatic, among others), high blood pressure, liver damage, osteoporosis, and decreased immunity. The maximum alcohol intake should be one drink per day for women.
While red wine can offer some health benefits, research published in the journal of cancer indicated a higher risk for several cancers for moderate or heavier drinkers than for people who didn’t drink at all.
- Eating too much sugar.
This habit is a no-brainer. The older we get, the worse sugar is for us. According to experts, sugar increases inflammation and leads to insulin resistance in the body, resulting in chronic diseases like diabetes, acne, and depression.
Additionally, eating too much added sugar (which includes drinking too many sweetened beverages) had been linked to a shortened lifespan. Moreover, there is not such a thing as a healthy sugar substitute. Artificially sweetened beverages are linked to severe health issues, including premature death.
- Eating too much take-out or fast food.
Not packing your lunch or eating out on a regular basis is an unhealthy habit, and it is a problem as we age since we require fewer calories.
Eating ultra-processed foods can shave years off your life. Enjoying the occasional antipasto platter might be pleasurable. However, it becomes a problem to consume pepperoni, salami, and other popular processed meats (bacon, ham, sausage, hot dogs, lunch meats), as well as ready-made meals, package desserts, and ice cream as part of your regular diet. This way of eating can speed up the end of your life.
These foods have been associated with an increased risk of high blood pressure, cancer, and obesity. Women, on average, have hearts that are five years older than the actual chronological age. If a woman has high blood pressure, her heart’s age is 18 years older than she is.
One possible explanation for the link between ultra-processed foods and mortality risk is the large amount of salt some contain, a preservative that has been linked to death from heart disease and stomach cancer.
- Drinking diet soda.
Or any type of soda, for that matter. Try to eliminate the soda habit; it isn’t good for you. Stop drinking your calories. Empty calories are terrible for your waistline and heart. The optimal intake of these sugary drinks is zero.
- Eating too much saturated and trans fats.
The “bad” fat found in red meat, cheese, baked goods, and fried foods boost’s the amount of cholesterol in your blood, which increases your risk of heart attack and stroke—the number one killer of women in the US.
- Drinking too much caffeine.
This leads to a “pituitary adrenocortical response,” which raises the hormone cortisol level, which has been found to thin the skin, cause wrinkles and dullness. It’s actually good for you to drink three to four cups of coffee daily, but not more. Several studies confirm the various health benefits of drinking coffee -boosts your physical performance, may help you lose weight, helps you burn fat, enables you to focus and stay alert, among others-.
- High processed carbohydrates.
White flour, sugars, cakes, and pasta spike our blood sugar and leads to an overproduction of insulin, which increases the risk of diabetes. Studies also show that refined carbs are linked to higher instances of depression.
- Don’t be overly restrictive with your diet.
Last but not least, this is probably one of the best suggestions when it comes to healthy eating. Let yourself enjoy life a little. From a mental health point of view, there are benefits of a less restrictive diet. So relax and enjoy your food. Food is not your enemy; food is the fuel for body and mind; it should be your friend.
Conclusion
When it comes to the perfect diet, it’s all about moderation, balance, and making the right choices. Stick to a regime that works for you and your life circumstances. Don’t deprive yourself; instead, eat mindfully and enjoy your food. The days of counting calories are over. Eat a large variety of foods, and try to avoid the ones in the previous list. If you crave something (pizza, dessert), eat it. The only restriction is not to eat “bad” foods all the time. The bottom line is that eating is one of the best simple pleasures and we all should enjoy it.