As we age, the nutrition we need evolves, making changing our diet essential to staying healthy. For those over the age of 60, certain foods can have significant health risks and worsen conditions like heart disease, diabetes, and digestive issues. Limiting these foods or avoiding them completely can improve well-being, increase energy levels, and reduce the likelihood of age-related health problems. Here are 18 foods that people over 60 should consider avoiding to benefit their health.
Processed Meats
Processed meats are high in sodium, nitrates, and unhealthy fats, which can increase the risk of heart disease and high blood pressure. These meats also have other pretty scary effects on your health like inflammation and exacerbation of arthritis symptoms, as well as an increased risk of colorectal and stomach cancers! The BBC reports that “eating 50g of processed meat a day increases your risk of developing bowel cancer from 6% to 7%.”
Sugary Drinks
We all know it’s tempting to have a tasty, sugary drink sometimes, but resisting this temptation can help you avoid the variety of health problems associated with sugary drinks. Drinking too many sugary drinks can lead to weight gain and obesity and can also contribute to tooth decay and gum disease. If this wasn’t enough of a red flag, sugary drinks can also increase the chance of developing type 2 diabetes and metabolic syndrome.
Fried Foods
Another thing people over 60 shouldn’t eat too much of is fried foods. Fried foods are typically high in trans fats and saturated fats, which are terrible for your body and can raise bad cholesterol levels. Regularly eating fried foods can lead to a higher risk of heart disease and stroke too. These foods can also cause digestive problems and make acid reflux worse, so try and cut this out of your diet as much as possible.
Refined Carbs
Refined carbs are carbohydrates that have been processed, removing their nutrients and fiber. Having a lot of refined carbs in your diet can cause rapid spikes in blood sugar levels and increase your risk of developing diabetes. As they’re low in fiber, refined carbs also lead to poor digestive health and constipation (ew!). These types of carbs are generally bad for your overall well-being due to lacking essential nutrients that your body needs, especially when you’re older.
High-Sodium Foods
Frequently eating foods that are high in sodium can lead to high blood pressure and heart disease. High-sodium foods can also cause fluid retention, which can result in swelling and an increased burden on the heart. On top of all this, these foods can increase the risk of kidney stones (ouch!) and other kidney-related issues. So, at the end of the day, it’s probably a good idea to skip out on foods that are packed with sodium!
Full-Fat Dairy
Full-fat dairy products are known to cause a few problems with your health, which can become worse with age. As they’re high in saturated fats, they can contribute to higher levels of bad cholesterol and an increased chance of developing heart disease. Full-fat dairy may also provoke digestive discomfort, especially for people who are intolerant to lactose. You should reduce or stop your intake of full-fat dairy to keep your body in better health.
Artificial Sweeteners
Sometimes seen as a healthier alternative to sugar, artificial sweeteners, also known as non-sugar sweeteners (NSS), can actually be bad for you too! According to the WHO, “there may be potential undesirable effects from long-term use of NSS, such as an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.” These sweeteners may also disrupt your metabolism and cause problems with your gut health by altering gut microbiota.
Spicy Foods
Unfortunately for people who love spicy foods, it might be time to say goodbye to these foods when you get into your 60s, as they can make various health conditions much worse. Spicy foods can irritate the digestive tract and lead to heartburn and acid reflux. Spice may also worsen symptoms of gastritis and peptic ulcers and can cause far more discomfort for people with irritable bowel syndrome.
Caffeinated Drinks
We all rely on caffeinated drinks sometimes to get through the working day, but when you hit retirement age, there’s really no need to continue drinking caffeine, and you probably shouldn’t for your overall health. Drinks that are high in caffeine can disturb your sleep and potentially cause insomnia. Too much caffeine can also increase anxiety, heart palpitations, and blood pressure, which is pretty scary to think about!
Red Meat
Similarly to processed meat, you should reduce the amount of red meat in your diet as you get older to keep yourself healthy. Red meat is high in saturated fats and cholesterol, which increases the risk of heart disease. As well as this, these types of meat have been linked to a higher chance of getting colorectal cancer! It might be best to stick to light meats and healthier protein choices like chicken and fish for the most part.
Butter and Margarine
Butter is high in saturated fats and trans fats that dangerously raise your bad cholesterol levels and margarine is an ultra-processed food, so it’s best to limit your use of both of these spreads. These spreads can also contribute to weight gain if you have too much of them. However, there has been some recent research that suggests butter (in moderation!) might be linked to a lower risk of obesity, heart disease, and stroke.
Candy and Confectionery
We all know that confectionery and candy are bad for us, but we tend to go through our lives still enjoying quite a large amount of these foods. However, it might be time to take cutting down on candy and confectionery seriously when you get past 60, as health problems can start to catch up to you. These foods are known to lead to problems including weight gain, obesity, tooth decay, gum disease, type 2 diabetes, and metabolic syndrome.
Alcohol
The NIAAA highlights that 215.6 million adults ages 18 and older (84.1% in this age group) reported that they drank alcohol at some point in their lifetime.” As you get older, alcohol can have more negative effects on your body, especially if you’ve been drinking alcohol for most of your life. These harmful effects include liver disease and certain types of cancer, as well as cognitive decline. Alcohol can interfere with medications too and worsen existing health conditions.
Baked Goods
Many older people love to have baked goods every now and again, whether they buy them from the store or do a bit of home baking. However, these tasty treats can often contain a lot of trans fats, sugars, and refined flour, which contribute to heart disease and other health issues. Baked goods can also cause rapid spikes in blood sugar levels and increase the risk of diabetes. Maybe save the baked goods for a special occasion or rare treat.
Certain Seafood
Despite fish and seafood being associated with a healthy diet, certain types of seafood can be bad for you as you get older. Large fish, such as swordfish and king mackerel, can contain high levels of mercury, which can cause a multitude of problems with your body. Some seafood can also contain contaminants and pollutants that are harmful to health, and specifically shellfish may provoke allergic reactions and foodborne illnesses.
High-Fat Snacks
Many snacks are high in fat and potentially harmful trans fat too, so as you get into your later years, it can be wise to limit the amount of high-fat snacks you eat. These snacks can contribute to weight gain and obesity, as well as raising the risk of heart disease. Snacks that have a high fat content are also typically low in essential nutrients, which can lead to poor overall nutrition and health.
Processed Cheese
Another food you should steer clear of after 60 is processed cheese. Cheese is often a favorite snack for older people, but processed cheeses can be high in sodium and artificial ingredients that can increase blood pressure. These types of cheese are also often low in calcium and other essential nutrients that natural cheeses contain. So, you’re better off sticking to natural cheeses to satisfy your cheese cravings.
Sugary Cereals
When you get older, you should consider starting your day off with healthier breakfast options and leaving the sugary cereals on the grocery store shelf. Cereals that are high in sugar can cause your blood sugar to rapidly spike, which can increase your risk of developing diabetes. These unhealthy cereals are also usually low in fiber, and this can negatively impact your digestive health. The high sugar content can contribute to weight gain and obesity too.
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