Published By Blog Breed
An individual’s 50th birthday is a significant milestone. It is a great time for reflection, celebration, and looking forward to what the future holds.
That said, our bodies undergo several changes over time. Your legs may not carry you as effortlessly up flights of stairs and even your once-unbreakable bones might start to whisper hints of fragility. That is why adopting healthy eating habits becomes even more important as we hit the half-century mark.
Do not know where to get started? Well, we have you covered on this. Keep reading to come to terms with the healthy eating habits you need to incorporate into your lifestyle at 50:
1. Decrease Salt Intake
Excess salt intake has been associated with high blood pressure. It can strain your heart, arteries, and other vital organs.
In the long run, it will increase the risk of stroke and kidney problems. Reducing salt intake can keep all these diseases at a safe distance.
One common source of excessive salt is processed foods. Many of these products contain hidden sodium in the form of preservatives, flavor enhancers, and additives.
To decrease salt intake, make it a point to read food labels carefully while shopping. Look for lower-sodium alternatives and choose products labeled “low sodium” or “no added salt” whenever possible.
However, before making any changes to your diet, be sure to consult with a health expert. It particularly stands true if you have a preexisting health condition like mesothelioma.
They will devise a customized diet plan for you. If you are a veteran who has developed mesothelioma due to excess exposure to asbestos, your doctor might even connect you with resources to get compensation.
2. Prioritize Hydration
It is usual for older adults to cut back on their water intake compared to their younger selves. There are multiple potential reasons behind it. One of the primary factors is that the sensation of thirst tends to diminish with age.
In other words, older adults may not always feel as thirsty even when their bodies still require water. Besides, some individuals intentionally reduce their water intake to avoid frequent trips to the bathroom, especially during the night. Over time, it could become a regular thing and may result in inadequate hydration.
You need to realize that dehydration can take a toll on cognitive function. You may experience cognitive decline, confusion, and difficulty concentrating. Also, dehydration can have a cascade of adverse effects on the digestive system, immunity, kidneys, joints, and muscles.
If you want to stay on top of hydration, we recommend you have a water bottle or a glass of water within reach. When it is right there, you are more likely to take sips regularly. If plain water does not excite you, consider adding a slice of lemon, lime, cucumber, or a sprig of mint to your water. These all-natural additives will make water more flavorful.
3. Eat Fiber-Rich Foods
When individuals do not consume an adequate amount of fiber, they could be vulnerable to a range of health issues. To begin with, insufficient fiber intake paves the way for digestive problems, such as constipation and irregular bowel movements.
These issues become more common with age. Additionally, a lack of fiber also contributes to weight management problems. So, what types of fiber-rich foods should people in their 50s include in their diet?
Well, there are two main types of dietary fiber: soluble and insoluble. Soluble fiber is typically found in oats, legumes, fruits, and vegetables. This type of fiber helps lower cholesterol levels and stabilize blood sugar levels.
On the other hand, whole grains, nuts, and the skin of fruits and vegetables are enriched with insoluble fiber. It adds bulk to the stool and promotes regular bowel movements.
If you are not getting enough fiber, do not shock your system by suddenly adding too much of it. Instead, you should gradually add fiber-rich foods to your meals. This gentle approach helps your digestive system adjust without causing any discomfort.
4. Practice Mindful Eating
Mindful eating is about being fully aware during your meals. This sensory experience makes meals more enjoyable and satisfying, It also promotes better digestion as you are more attuned to the process of eating and can chew food more thoroughly.
Mindful eating also prevents stress-related eating. When you are conscious of your thoughts and feelings around food, you can identify triggers for eating that are not related to physical hunger.
This awareness will enable you to develop healthier coping mechanisms for dealing with emotions, stress, or boredom, reducing the likelihood of turning to food for comfort. If you want to develop the habit of mindful eating, choose a calm and quiet environment.
Turn off the television, put away your phone, and minimize any other distractions. Remember, you need to be patient with yourself and understand that it is normal to have moments of mindless eating. The key is to gradually increase your mindfulness over time.
5. Eat Home-Cooked Meal
Online food ordering has seen a significant surge in popularity in recent years. This trend has been gathering traction among people of all ages, from millennials to baby boomers and beyond.
Be it a quick weeknight dinner or a special occasion, the convenience of ordering food online has reshaped how we approach mealtime. However, it poses several issues to your health.
For example, many restaurants offer oversized portions, and consuming them can lead to overeating and excess calorie intake. When cooking at home, you will prepare food according to how much you can eat.
Besides, you also become more conscious of the ingredients, enabling you to tailor your meals to meet your dietary needs. Let’s say you have asthma or respiratory issues. In that case, you may avoid ingredients that may trigger these conditions.
It could mean reducing the use of certain spices or seasonings like chili powder or smoked paprika. You can also ensure that your cooking oils are of high quality because some low-quality oils may release harmful fumes when heated.
By the time people get 50 years old, most of them have messed up eating habits. But the good news is that it is never too late to embrace them and live a fulfilling life. Do not assume it will require you to take drastic measures. Just embedding the above-listed eating habits into your routine will lay a strong foundation for a healthy lifestyle.