You might have heard that you are what you eat and once you’ve reached 50, that’s even more true.
Research now supports that eating well could increase lifespan by about ten years! Certain foods have been scientifically proven to speed up ageing and cause the development of serious health conditions.
Whether you’re eating too much salt, or chowing down on too many cookies, your current habits could be creating inflammation and increasing your weight. In your fifth decade, this could have a catastrophic effect on your health.
Our nutritional needs change as we age because our metabolism slows down and our immune system’s often aren’t as effective. On top of this, some of our favourite foods can increase the chance of developing disorders such as stroke, cancer and dementia. As your risk level of developing these disorders increases as you age, you shouldn’t boost it higher by consuming too many of these foods.
We’ve rounded up our top 10 red flag foods for the over 50’s – and while some of the culprits on our list are obvious, others will definitely surprise you! Wait until you discover number 10 on our list!
1. Swerve salt to slow down ageing
Most of us love to add flavour with a touch of salt and sodium is actually an essential part of our diet, playing a vital role in the body’s fluid balance. But though you need some salt to keep your heart, liver and kidneys in good health for as long as possible, too much is definitely a bad thing. Scientists have found that eating excess amounts of salt can have the reverse effect, detrimentally impacting these exact organs!
If you eat too much sodium, it can spike your blood pressure, putting you at a higher risk of cardiovascular conditions. This can happen to anyone but for the over 50’s, the risk is higher. Blood pressure rises with age – as does your chance of having a stroke or heart failure.
There’s another good reason to lower your sodium intake – as having too much can cause you to age much faster. This is due to salt’s telomere shortening effect, according to a study conducted by the American Heart Association. Telomeres protect the end of your chromosomes from cell damage – and when they wear down, disorders like diabetes, cancer and dementia are more likely to develop.
Young obese adults taking part in the study experienced advanced cellular ageing from consuming too much salt. So just imagine the impact all that excess sodium consumption could have if you’re over 50!
The study concluded that reducing sodium intake slows down the cellular ageing process, particularly in obese individuals. Sodium and obesity are in fact two of the biggest risk factors when it comes to accelerated ageing.
2. Avoid processed desserts to lower mortality risk
No matter what age we are, it’s a good idea to avoid highly processed foods. These types of foods contain large amounts of sugar, salt and saturated fats as well as preservatives, sweeteners and colourants, which contribute to inflammation.
When you’re over 50 though, it’s a must to reduce them as they become much more difficult for your body to digest – and when this happens, harmful levels of inflammation build up.
Chocolate, biscuits and cakes might taste delicious but eating too many in your fifth decade is definitely not a good idea. All that added sugar means that they will significantly increase your chances of contracting diabetes, heart disease, and even cancer.
One study published in the British Medical Journal found that eating ultra-processed foods regularly dramatically raised the risk of developing specific types of cancer, while another BMJ study found a strong link between these foods and an increase in all-cause mortality.
Highly processed foods also contribute to excess weight gain – and as you age, obesity raises your risk of developing many serious health conditions even further. To avoid stroke, dementia, heart disease and a weakened immune system it’s vital to slash your intake of processed and refined foods. This doesn’t mean you have to go without though – instead replace processed foods with healthier snacks, like nuts, fruits, seeds, or whole grain breads, as these will all have a positive effect on your health.
3. Saturated fats could shorten your life
Saturated fats, like those found in sausages, butter and cheese have been proven to raise levels of “bad” LDL cholesterol. Why is this type of cholesterol so bad? Well, for a start, it worsens the risk of heart attack and stroke, which is why experts recommend it should make up no more than 10% of the diet of an adult aged over 50.
Research has found that consuming high amounts of saturated fat increases insulin sensitivity, which can lead to the development of diabetes. In one study, participants who ate high amounts of saturated fat elevated their insulin sensitivity by 12.5 %. Compare this with the participants who consumed monounsaturated fats, such as olive oil, who lowered their levels by 8.8%!
The same study also showed that high levels of saturated fat increased the risk of cardiovascular disease – especially in people with elevated triglycerides and low levels of “good” HDL cholesterol. Fat is a vital component of our diet, as our bodies need it to function efficiently – but if you’ve celebrated your fifth decade, you should reduce the amount of saturated fat you eat.
Adult males shouldn’t eat more than 30g of saturated fat daily, while women shouldn’t have more than 20g. Instead, opt for healthier unsaturated alternatives, like vegetable oils, nuts, avocados and oily fish – and select leaner cuts of meat, or trim off any excess fat.
4. Raw eggs can poison you
Did you know it can be dangerous to eat raw eggs once you’re 50+?
It’s true that eggs are good for you as they contain plenty of protein, healthy fats, vitamins and minerals – like Vitamin A, Vitamin B12, phosphorus and selenium. The average egg is only around 78 calories, with 6g of protein and 5g of fat, making them a low calorie, nutrient packed snack.
When eggs are uncooked though, they can be very harmful to your health, as studies show they carry a salmonella risk and can poison you. Seniors are more likely to suffer adverse health consequences from salmonella poisoning, so the over 50’s should avoid eating raw eggs. This includes foods and drinks that contain undercooked eggs, like hollandaise sauce and eggnog.
There’s another benefit from eating your eggs properly cooked, as this way you’ll absorb more of the protein they contain. One study found that people who ate raw eggs absorbed only 50% of the protein content, while those who ate cooked eggs consumed 90%!
Ultimately, it’s best to consume your eggs properly cooked, not raw – but luckily there are many safe ways to enjoy this ultra-healthy snack. You can choose from scrambled, poached, or boiled – or, why not whip up a tasty omelette, with some peppers, spinach and a little parmesan?
5. Limit fried foods to lower heart attack risk
Do you know that if you fry your food the calories of your meal will more than double?
Fried foods are loaded with saturated and trans fats and are extremely calorie dense – in other words they are bad for your health. Eating them regularly causes weight gain, raises your blood pressure and increases your chance of developing cardiovascular disease.
One study published in the British Medical Journal showed there was a link between the regular consumption of fried foods and an increase in all-cause mortality. Older people are more at risk of developing heart disease, cancer and diabetes and as fried food increases this risk even further – by your fifth decade, you should limit the amount you eat.
It’s okay to occasionally enjoy fried meals, as having the odd portion of chips won’t significantly impact your health. Just don’t make it a regular habit, or try another way to “fry” food by using an air fryer, or by oven frying. Doing it this way will give similar results but reduces the amount of unhealthy fat you consume. This is because when you traditionally fry, the temperature of the oil creates high quantities of trans fat.
When you really do want to enjoy a fried meal, you can – but it doesn’t mean that you shouldn’t try to make it healthier. If you absolutely have to fry, then at least make sure you use an oil with plenty of health benefits, such as olive, coconut, or avocado.
6. Drinking unpasteurised milk can make you ill
Did you know that raw milk carries a ton of harmful bacteria including E-coli?
Most of the milk we drink goes through the pasteurisation process, which uses heat to get rid of toxins and bacteria – but recently, there’s been a trend for drinking raw, unpasteurised milk.
Some people think that raw milk has many health benefits – it’s claimed to possess the ability to cure eczema, allergies and lactose intolerance. However, an in-depth study conducted by the FDA found that many of the claims made about raw milk are false – and that drinking it actually ups your chance of consuming many harmful pathogens.
Drinking raw milk can be dangerous for anyone, as by doing so, you can get salmonella, campylobacter, listeria and more. If you’re over 50, or have a weakened immune system, you’ll definitely want to avoid it, as you have a far greater risk of becoming seriously ill.
Milk provides essential calcium and protein, which keep our bodies and bones healthy and functioning – and unless you are lactose intolerant or vegan, it’s a healthy way to up your nutrient levels. If you’re going to get your daily dose of the white stuff though, go for milk that’s been pasteurised – as drinking milk is only safe, if it’s been properly heat treated.
7. Limit alcohol and live longer
Are you aware that your body’s ability to metabolise alcohol drops as you get older?
Many people wonder why they can’t drink the same as they did when they were younger – or suffer a worse hangover if they do. This is because the over 50s retain higher blood alcohol levels for longer, while younger people have a higher volume of body water, so they can more quickly flush alcohol from their system.
Alcohol consumption also raises the risk of serious conditions which older people are at increased risk of. Studies show that regular heavy drinking can cause some types of cancer and can cause immune system, liver and brain damage to develop. Drinking too much alcohol can also worsen mood disorders like depression.
There is some good news – as research has shown that regularly drinking small quantities of alcohol may have some health benefits once you’re 50+, reducing rates of all-cause mortality and cancer.
Safe amounts recommended for healthy, 50+ adults are to consume no more than 7 units a week for women, or 8 for men. If you regularly drink more than this and you’ve reached your 50’s, you should try to reduce your levels – as your body and health will definitely thank you for it!
8. Low sugar – low fat foods can be a health threat
Do you follow a low sugar, low fat diet to be healthy?
If so, once you’ve reached 50, you could actually be damaging your health. It may seem that it’s healthier to go low fat but you should never go too low, as our bodies need a certain amount of fat to function. Plus, as research has shown that our ability to absorb nutrients declines as we get older, it’s important to ensure you are getting the right quantities as you age.
Lower fat foods aren’t always as healthy as they claim either, as they’re often processed and packed with added sugar, or artificial ingredients. When you eat a lot of processed low fat food, you’re consuming a ton of empty calories, which really isn’t good for your body.
Following this type of diet can cause an increased appetite, which leads to weight gain that could put your health at risk. But it’s not just low fat foods that sabotage your attempts to stay healthy as you age – as did you know that low sugar foods can be dangerous too? Instead of sugar, they often contain excessive amounts of harmful sweeteners, like aspartame, which research has found increases the risk of certain cancers.
Consuming these toxins can also exacerbate cardiovascular issues, which is especially bad news for over 50’s, as your risk profile for heart disease rises as you age.
We think there’s enough evidence to avoid processed foods altogether and replace foods that are closer to nature instead. Next time you go shopping, fill your cart with whole grains, healthy fats, and plenty of fruit and vegetables and leave the ultra-processed foods on the shelves.
9. Ready meals cause excess weight
It’s easy to grab a ready meal out of the fridge at the end of a busy day – but if you’re over 50, it could be one of the worst things you could do for your health.
Ready meals can be calorie bombs – and if you regularly consume high calorie foods, you’re likely to put on weight, particularly as you age. Once you hit 50, your metabolism is slower than it was in your 20’3, 30’s and even 40’s – making it harder to lose weight and easier to put it on.
This isn’t great news because excess weight can lead to obesity, which puts you at a much higher risk of many serious conditions. But weight gain isn’t the only damage eating ready meals can wreak on your body, as they’re loaded with salt, sugar, artificial sweeteners and saturated fat. Many of them also lack an adequate amount of fibre, vitamins and minerals.
All that salt can seriously elevate your blood pressure, placing a strain on your heart – one study showed that eating 5 grams more salt per day than the recommended level of 6 grams, ups your risk of cardiovascular disease by a whopping 17%!
The saturated fat that so many ready meals are stuffed with can clog arteries, leading to atherosclerosis, which can result in a heart attack or stroke. There are ready meals on the shelves that claim to be healthier but this isn’t usually the case – many so-called “healthy meals” contain artificial sweeteners to replace the sugar and salt and improve the taste.
Research links artificial sweeteners like sucralose with a long list of health problems, including metabolic syndrome and cancer.
It’s best to avoid reaching for ready meals if you can – swapping them for healthier snacks like nuts when you’re on the go, or cooking from scratch at home. This doesn’t take as much time as you think and you can keep things as simple as you like. Why not search for some tasty meal ideas to whip up at home in minutes, as the internet is great inspiration for healthy, quick dishes?
10. Sprouts can make you seriously sick
Any food that’s eaten raw can cause food poisoning but there’s one that over 50’s should definitely give a miss – the humble sprout.
A study conducted by the FDA found that sprouts are highly likely to contain pathogens, due to the warm, moist, nutrient rich environment they grow in. The same study found salmonella and listeria on some of the sprout samples they tested, which cause serious symptoms, like diarrhoea, vomiting, fever and dehydration. In older people, eating sprouts poisoned with salmonella or listeria can even be fatal!
Sprouts do contain high levels of important nutrients, such as magnesium, folate, phosphorus, and vitamin K – but so do foods that are cooked, such as broccoli and kale.
If you’re over 50, you’re more likely to experience severe health effects from eating a bad batch of sprouts because as we age, our immune systems don’t work as efficiently. This is partly due to the fact that our bodies can’t absorb nutrients as well. As there have been so many instances of sprouts causing food poisoning and the companies that sell them can’t guarantee they will be free of harmful bacteria, it’s best to give sprouts a swerve. If you’re enjoying your fifth decade or beyond, this is especially important – so we recommend swapping out sprouts for healthier options, like broccoli instead.
So what’s the best diet to eat after 50?
Once you reach 50, nutrition is ultra-important, so aim for a diet rich in antioxidants to compensate for your body’s reduced nutrient absorption rate. Eat plenty of antioxidant foods, such as beans, dark green leafy veg, nuts, and avocados along with protein such as lean meat, cottage cheese and oily fish. Carbs should be wholegrain, like brown rice, wholemeal bread, bulgar wheat and quinoa. Don’t forget berries, as they are chock full of antioxidant power – one study found that eating just 100g of cranberries a day helps to prevent cardiovascular disease.
Eating this way is known as the mediterranean diet – and it’s widely known that this is one of the healthiest diets to follow, particularly if you’re in your 50’s or older. By eating this diet regularly, you’ll not only be lowering your chance of developing age-related diseases, you’ll be slowing down the ageing process and extending the length of your life!
As well as being loaded with over 50’s friendly nutrients, antioxidant rich foods have the power to mop up the free radicals we’re exposed to daily, due to their neutralising effect. Free radicals are everywhere, from computer screens to air pollution and the chemicals in toiletries and cleaning products – but consuming an antioxidant rich diet helps to undo some of the damage.
If you want to feel younger for longer, lower your cancer risk and stave off excess weight gain, dementia and stroke, it’s important to eat right and exercise in moderation. Taking supplements for vitamins that can’t be found in regular foods is also a good idea.
