A Wrong Eating Behavior Makes You Grow Old Quietly
Health and longevity can be said to be everyone’s common pursuit. In order to delay aging, many people use health care products and even various weird “secrets”. In fact, the way to fight aging and maintain health is hidden in our daily diet. Some common wrong eating behaviors and nutritional opinions are likely to make you grow old inadvertently. Recently, the health website livestrong summarized 8 wrong eating habits and behaviors that make people old, reminding people to do a good job of diet management.
Mistake 1: Eating too much salt
The Centers for Disease Control and Prevention (CDC) pointed out that the average American consumes more than 3400 mg of sodium per day, far exceeding the 2300 mg recommended by the dietary guidelines.
Excessive sodium intake can cause high blood pressure and increase the risk of heart disease and stroke. This is more unfriendly to older people, because as we age, our arteries have tended to harden and are more susceptible to sodium damage.
Solution: Most of the sodium in the diet comes from processed foods, packaged foods, and foods eaten when dining out. Therefore, try to eat out as little as possible, choose low-sodium foods, and learn to read the nutritional information on food labels. Nutritionists suggest that when eating high-sodium foods, eat some high-potassium foods (such as bananas, sweet potatoes or spinach) along with it, which helps neutralize the harmful effects of sodium.
Mistake 2: Not eating enough vegetables
The US CDC report pointed out that about 90% of Americans do not eat enough vegetables in the prescribed amount recommended by the US Department of Agriculture.
What are the effects of not eating enough vegetables on the body?
Harvard Health Press pointed out that insufficient intake of vegetables and other agricultural products is related to high risks of nutritional deficiencies, diabetes, heart disease and even certain cancers.
Solution: Pile vegetables and other agricultural products on your plate. From providing heart-healthy fiber to anti-inflammatory vitamins and minerals and anti-free radical antioxidants, the benefits of fruits and vegetables are endless.
Mistake 3: Eating too much added sugar
From biscuits to ketchup, salad dressings and soups, it is difficult to avoid the added sugar in these foods. According to the American Heart Association (AHA), sweetened beverages alone account for 47% of all added sugars in the American diet. Excessive intake of sweets can have a serious impact on people’s heart health. Harvard Health Press stated that excessive intake of added sugars can lead to high blood pressure, chronic inflammation, weight gain, diabetes and fatty liver, which are all related to a greater risk of heart attack and stroke.
Solution: Read food labels carefully and aim at foods without added sugar. The American Heart Association recommends that men should consume no more than 9 teaspoons (36 grams or 150 calories) of extra sugar per day, while women should consume no more than 6 teaspoons (25 grams or 100 calories) of extra sugar per day.
Mistake 4: Reject all fat
Although limiting saturated fat is a wise strategy to promote overall health, if you don’t want to age too quickly, you should not give up all the fat in your diet.
According to the American Heart Association, fat not only keeps the body warm, but is also vital in providing energy to the body, supporting cell growth, protecting organs, and helping the body absorb certain nutrients. The Cleveland Clinic pointed out that polyunsaturated fats (omega-3 fatty acids) in fat can lower triglyceride levels, increase high-density lipoprotein levels, and help reduce plaque buildup in arteries, thereby reducing heart attacks and strokes. risks of. Eating foods rich in omega-3 fatty acids may also reduce the risk of cognitive problems, certain types of cancer, and eye diseases.
Solution: Add more omega-3 rich foods to your daily diet, such as salmon, walnuts, flaxseed, sardines, and rapeseed oil.
Mistake 5: Drink too much sweetened beverages
Sweetened beverages not only harm your heart health, they may also be harmful to your bones. A study published in the journal Nutrition in February 2020 found that drinking too many soft drinks a day is directly related to the risk of fractures.
The solution: limit the intake of sodas such as beverages, and choose healthier beverages, such as calcium and vitamin D-fortified juice and milk, to provide the necessary nutrients for bone health.
Mistake 6: Insufficient protein intake
Data shows that once we are over 30 years old, our body loses 5% of its muscle every ten years. Sarcopenia can cause weakness and reduced mobility, which increases the risk of falls and fractures. As we age, diet, especially protein intake, plays an important role in combating sarcopenia and maintaining muscle mass. However, according to a July 2017 study by “Contemporary Clinical Trials”, approximately one-third of the elderly in the United States did not meet the recommended protein intake. To make matters worse, as we age, the body’s ability to break down and synthesize protein will decrease, which means that more protein is needed to meet the body’s needs.
Solution: Add more protein to each snack and meal. Studies have found that 1.3 grams of protein intake per 2.2 pounds of body weight will significantly increase the lean mass, muscle performance and physical function of elderly men. Some people may have difficulty chewing high-protein foods such as meat due to teeth or swallowing problems. Therefore, in order to get enough protein, you should focus on foods that are easier to enjoy, such as dairy products and eggs. If necessary, protein powder can also be used to supplement.
Mistake 7: Do not eat fiber
Adequate fiber is the secret to ensuring good gastrointestinal function, maintaining healthy bacteria, and preventing the accumulation of “toxins”. According to the US Department of Agriculture, fiber is essential for a healthy heart. It can help lower blood cholesterol levels and reduce the risk of heart disease.
However, a July 2016 paper in the American Journal of Lifestyle Medicine showed that 95% of Americans have insufficient daily fiber intake.
Solution: The “American Dietary Guidelines (2015-2020)” recommends that if you are under 50, you should consume 25 to 34 grams of fiber per day; if you are over 50, you should consume 22 to 28 grams of fiber per day. Eating fruits, vegetables, and whole grains every day can help you meet your fiber needs.
Mistake 8: Drinking a lot of alcohol
Occasionally a drink is very emotional, but drinking too much wine every day will speed up people’s aging process. Research by the National Institute of Aging in the United States shows that over time, excessive drinking can cause certain types of cancer, liver damage, immune system disorders, and brain damage. It can also exacerbate other health problems, such as osteoporosis, diabetes, High blood pressure, stroke, ulcers, memory loss and mood disorders. In addition, due to changes in body composition, the elderly are more sensitive to alcohol and often take drugs that may have a negative effect on alcohol.
Solution: Drink moderately. Men drink at most two cups a day, and women should not drink more than one cup.