Throughout a person’s life, eating is indispensable, and consuming food is one of our most crucial life activities. However, there are also many etiquettes when it comes to eating. If one does not eat properly, it is easy to fall ill. As we often say, “illness enters through the mouth,” and many diseases are caused by eating.
Moreover, as people reach middle age, specifically after the age of 45, the body enters a period of rapid aging. During this time, the functions of the body’s organs gradually decline, especially the digestive system. This period is also prone to diseases, where many ailments acquired in one’s youth manifest. There is a higher incidence of chronic diseases during this time, such as high blood sugar, diabetes, high blood pressure, stroke, cerebral infarction, gout, and more.
Therefore, as one reaches middle age and aims for a healthy body and longevity, one must not be careless about their eating habits. Previous unhealthy eating habits must be corrected; otherwise, it can have an adverse impact on one’s health.
People who have a shorter lifespan in middle age often fail to understand proper eating habits. Remember, avoid three types of foods for a healthier lifestyle.
Avoid three types of foods for better health:
1. Fried Foods
Fried foods are widely recognized as detrimental to health. Post-frying, these foods not only have high calories but also contain high levels of unsaturated fatty acids. Regularly consuming fried foods can lead to obesity, increase the body’s burden, harm blood vessel health, provoke high blood fat, accelerate atherosclerosis, cause blood vessel blockages, and consequently result in conditions like stroke and cerebral infarction.
Furthermore, in the processing of some fried foods, the oil used for frying is reused, which can generate a considerable amount of polycyclic aromatic hydrocarbons, especially benzo(a)pyrene, known for its carcinogenic properties. This undoubtedly heightens the risk of developing cancer.
Therefore, it is advisable to limit the consumption of fried foods and opt for steamed or boiled foods for a healthier lifestyle.
2. High-Salt Foods
High-salt foods are prevalent, found in biscuits, seasonings, preserves, pickles, and more. Traditional Chinese condiments also tend to be high in salt, a favorite among the elderly and children alike. Some even consume them daily as a staple.
However, these foods often contain high levels of salt, which, when consumed in excess, can elevate blood pressure and trigger hypertension. The World Health Organization recommends a daily salt intake of 6-8 grams per person for maintaining good health.
Moreover, pickled foods often generate nitrite in certain amounts. Despite its low content, continual intake can accumulate over time, potentially leading to carcinogenic effects and increasing the risk of developing gastric cancer. Statistics indicate that half of the global gastric cancer cases occur in China, with pickled foods being a contributing factor that should not be disregarded.
Therefore, it is crucial to limit the consumption of high-salt foods, reduce salt usage when cooking, and maintain a relatively mild diet.
3. High-Sugar Foods
High-sugar foods are commonly found in our daily lives, including cola, sugar, honey, cakes, watermelon, among others. Notably, high-sugar foods are not exclusively sweet; even some less sweet foods qualify as high-sugar foods, such as flour, biscuits, ketchup, instant pudding mix, known as “hidden sugars.”
Sugar is indeed an essential nutrient for the body, providing energy; however, excessive intake and inadequate expenditure can convert surplus sugar into fat stored in the body, leading to obesity. It can also promote the formation of arterial plaques, narrow blood vessels, obstruct them, and induce cardiovascular diseases. Prolonged high sugar consumption increases the body’s burden, raises blood sugar levels, consequently increasing the risk of developing diabetes.
Therefore, it is essential to be mindful of both sweet and unsweet high-sugar foods, reduce excessive sugar intake, promoting bodily health and longevity.
For individuals in middle age seeking to eat healthily, here are five crucial actions to follow:
1. Eat Slowly
As individuals age, digestive functions slow down. Therefore, it’s essential to eat slowly, abandon the habit of overeating from youth, and instead chew food thoroughly. Chewing food well promotes digestion, alleviates digestive stress, and helps in controlling food intake. Ideally, chewing each bite about 15 times and finishing a meal within 15-20 minutes aids in digestion, reduces intestinal stress, and helps manage food consumption, regulating appetite and preventing overeating.
2. Maintain a Balanced Diet
Some individuals have a monotonous diet, favoring specific foods and neglecting others that are beneficial for health. This unbalanced diet contributes to the rise in chronic metabolic disorders such as diabetes, hypertension, and hyperlipidemia.
For a healthy diet, one-third of each meal should consist of staple foods, vegetables, and meat or protein, ensuring a balanced diet beneficial for overall health.
3. Opt for a Light Diet
A light diet is essential, involving less salt, oil, and spices, which helps alleviate body and digestive stress, and prevent cardiovascular diseases.
A light diet doesn’t necessarily imply a vegetarian diet; it simply suggests reducing salt and oil consumption and preferring steamed or boiled foods for better health.
4. Eat Moderately
In this day and age of abundant food choices, people often tend to overeat, burdening the body and inviting diseases, especially related to cardiovascular health. Hence, it’s advisable to eat moderately and avoid overeating, as excessive consumption leads to adverse effects. Eating to satisfaction, rather than fullness, suffices to meet the body’s energy and nutrient needs while reducing digestive stress and mitigating the risk of gastrointestinal diseases.
5. Follow the Eating Sequence
Many individuals overlook the eating sequence, which, although seemingly trivial, bears numerous benefits. Initiating a meal with a sip of soup can moisten the mouth, warm the stomach, occupy some stomach space, curb excessive appetite, reduce food intake, aid in weight management, and facilitate weight loss.
Finally, following the sequence of consuming easily chewable foods before tougher ones helps alleviate digestive stress.
