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Aging is a natural process of life. Some eating habits can help preserve your health, energy and mobility as you age, but on the opposite side there are mistakes that can cause diseases to which you are more vulnerable over the years or even may be promoting premature aging.
1. Not eating enough vegetables
Eating enough fruits and vegetables at daily can make you have a longer and healthier life. “ May help reduce the risk of many of the leading causes of illness and death , including heart disease, type 2 diabetes, some cancers and obesity, ”states the Centers for Disease Control and Prevention (CDC).
The journal Circulation from the American Heart Association shares an analysis indicating that consuming 2 servings of fruits and 3 servings of vegetables would be the optimal combination for greater longevity.
two . Not eating enough protein
From the 35 years we begin to lose muscle mass and thus strength. The loss of muscle mass with aging is called “sarcopenia”. Inactive people can lose up to 5% of their muscle each decade.
The University of Kentucky shares that loss of muscle mass and strength does the people most vulnerable to falls, injuries, fractures, hospitalization and mortality. To maintain healthy muscles it is important to feed them and above all to be physically active. “Protein is the favorite food of the muscles.” Healthy sources of healthy protein include beans, walnuts, fish and poultry.
3. Not eating enough fiber
Fiber is important for digestive health , to feed healthy gut bacteria and support heart health.
The Harvard School of Public Health notes: “Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation ”. Suggest a daily consumption of at least 20 to 31 grams of fiber per day.
4. Consuming too much salt
Salt is the main source of sodium in the diet. High sodium content is associated with hypertension and an increased risk of heart disease and stroke . The American Heart Association (AHA) notes that high salt intake also increases the risk of osteoporosis, stomach cancer, and kidney disease.
Most of the sodium we consume comes from processed foods. The World Health Organization considers a high sodium consumption more than 2 grams of a day (5 grams of salt). One teaspoon of salt equals 2, 300 mg of sodium. The AHA notes that for people with blood pressure no more than 1, 500 mg sodium is an ideal limit.
5. Eating high amounts of added sugar
High consumption of Added sugar can increase the risk of multiple diseases. It favors weight gain and is also related to a increased risk of high blood pressure, high cholesterol, diabetes and inflammation in the body , as described by the AHA.
Added sugar is that added to food, beverages and condiments during processing. Sugary drinks are the largest source of added sugars in the American diet.
6. Drinking high amounts of alcohol
Excessive alcohol consumption has multiple negative effects on the body as it affects the system immune, cause liver damage, affect the brain and can also increase the risk of different types of cancer.
The National Institute of Aging indicates that alcohol can worsen some health conditions such as osteoporosis , diabetes, high blood pressure, strokes, ulcers, memory loss and mood disorders.
7. Do not eat fish
Fatty fish is the best source of marine omega-3 fatty acids. These fats with anti-inflammatory effects that help prevent heart disease and stroke. Omega-3 is also important for brain health.
Alzheimer’s Society notes that omega 3 is important to our brain throughout life… Brain cells with high levels of omega-3 in their membranes are believed to communicate better with other cells , an important process for the functioning of the brain. ”
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