Break these bad habits if you want to live a long and happy life.
You aren't doing too much harm to your body if you indulge in a cappuccino or soda once in a while. But it's a different story if you consume these sugary beverages daily. Drinking sugary drinks regularly may be doing more harm to your health than you think, especially as you become older.
Fortunately, we surveyed several experienced dietitians to determine which drinking behaviours everyone over the age of 50 should avoid, so you can begin making better long-term decisions for your health. Here's what they suggest, as well as more drinking advice.
1. Excessive Sugar Consumption
Anyone of any age can benefit from avoiding much sugar, but those over 50 should take extra care to limit their intake.
Megan Roosevelt, RDN, founder of HealthyGroceryGirl.com and Purecane partner, says, "While moderation is crucial for healthy eating, drinking too much sugar in one drink is something one should be careful of, especially those over the age of 50." "This is because regular sugar has little nutritional value and may raise the risk of obesity, heart disease, and insulin resistance, which is a critical factor in type 2 diabetes development. A high-sugar diet has been linked to mood disorders, as well as dementia, high blood pressure, liver disease, and certain types of cancer."
2. Excessive Alcohol Intake
"Alcohol is frequently referred to as 'empty calories,' meaning that alcohol offers calories but no nutritious value to the body," Roosevelt continues. "Even non-sugar alcohol options may contribute to weight gain since liquid calories lack fiber, protein, fat, and other nutrients that help you feel full and satisfied. This can lead to overeating and even skipping out on a healthier alternative in favor of that second glass of beer or wine." If you're going to spend once in a while, make sure you choose carefully.
3. Drinking Insufficient Water
Dr. Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim, adds, "Another extremely critical damaging habit is not drinking enough water." "We generally think of too much soda and alcohol as an issue for people over 50, but not getting enough fluids, particularly water, is just as bad." Young also mentions, "Dehydration and constipation might occur if you don't drink enough water. While it's vital to eat high-fiber foods to avoid constipation, fiber works best when combined with plenty of fluids. To make water more flavorful, add lemon, mint, or even a dash of your favorite juice."
4. Drinking Too Much Sodium
"Drinking too much sodium can put you at risk for a variety of health problems," explains Shannon Henry, RD at EZCare Clinic. "An excessive amount of salt in your blood, for example, might promote fluid retention, which raises your risk of high blood pressure." "People over the age of 50 or 55 are already at a higher risk for high blood pressure, and drinking high-sodium drinks increases their risk," Henry explains. "High blood pressure can lead to health issues like cardiovascular disease and stroke. Furthermore, a high sodium intake causes your body to eliminate calcium from your bones by increasing the flow of calcium in your urine. Calcium deficiency is a common problem among women, especially after menopause, when women over 50 are left untreated, which can lead to low bone density or osteoporosis." According to Henry, drinks with sweet syrups should be avoided by anyone over the age of 50, as should fruit juices, sports drinks, energy drinks, and canned soups.
"Soda, sugar, and syrups are all used in mixed beverages," adds Catherine Sebastian, MS, RD, CDN. "All of these additions are high in sugar and add calories, and as we get older, we have a higher risk of developing type 2 diabetes, with risk factors connected to lifestyle practices." Consult our list of 20 Tips for Choosing Healthy Alcoholic Drinks when you want to order the perfect cocktail without worrying about your health.
6. Medications and Alcohol
No one should mix alcohol and medicine, but anyone over 50 must take particular precautions to avoid irreversible harm. "Most people over 50 are prescribed medication, and some of it is used regularly," Sebastian explains. "Because alcohol can be poisonous to the [liver] and medications are biotransformed in the liver, drinking while on medication puts the liver under a lot of stress."
7. Day-to-Day Drinking
When you reach middle age, you must stop day drinking and drinking every day. "Simple daily drinking—say, a beer after work or a glass of wine—these daily calories pile up and can make weight management difficult," Sebastian adds. "Our bodies require fewer calories as we age, and calories from alcohol provide only empty calories and none of the nutrients we require. Daily drinking may appear harmless at first, but it adds up."
