Healthy Habits for Longevity: Managing Carbohydrate Intake, Snacking, Napping, and More

2023-11-12 14:11:51

Excessive intake of carbohydrates, processed foods, long naps, etc… Changing your habits is beneficial for a healthy lifespan.

Entered 2023.11.11 15:56 Views 14,550 Entered 2023.11.11 15:56 Modified 2023.11.11 16:05 Views 14,550 As you get older, it is best to limit foods high in trans fat and simple sugars, such as fried foods, processed foods, and sweet foods. [사진=게티이미지뱅크]

Once you reach middle age or older, you need to be careful about your lifestyle habits. One small habit that was somewhat tolerated in your 20s or 30s can affect your health throughout your life. It is beneficial to a healthy lifespan to check your overall habits, including food, sleep, and physical activity. Let’s learn about habits you should reduce or avoid when you reach middle age.

excessive carbohydrate intake

You must eat an appropriate amount of carbohydrates. This is because it provides the energy needed to move the body and supplies essential nutrients for brain activity. The only problem is eating too much. As you get older, you should reduce the amount of rice, bread, and noodles you eat. If you have pre-diabetes or are concerned about blood-vascular health, it is best to reduce it to 50-55% of your total diet. Even if the taste is poor, you should increase the amount of healthy carbohydrates such as brown rice, whole wheat, and oats.

snacks, fried food, donuts

If you still like processed foods as you age, your body will inevitably suffer. In particular, snacks, ramen, donuts, and fried foods high in trans fat can make you gain weight and increase ‘bad’ cholesterol (LDL), increasing the risk of vascular disease. It is a good idea to eat more foods high in unsaturated fats that are beneficial to blood vessels, such as mackerel, tuna, green fish, perilla oil, olive oil, and nuts.

long nap

A 20-30 minute nap a day can give you energy in the afternoon. However, excessive naps that exceed 30 minutes can actually reduce physical activity and interfere with a good night’s sleep. Research has shown that taking long naps increases the risk of cardiovascular disease and dementia. People with insomnia should not nap at all.

supplement dependence

As you get older, natural foods are best. Efficiency and safety are very high. It is safe to consume antioxidants from vegetables and fruits to reduce oxidation (aging) in the body. However, there are people who rely excessively on supplements. Consuming too much vitamin C has side effects, including the risk of stones causing the worst pain. Various supplements cannot surpass the health benefits of a natural diet. According to the National Cancer Information Center, natural foods such as vegetables and fruits are helpful in preventing cancer. The effectiveness of supplements cannot be guaranteed.

Negligence in health examination

There are people over 50 who avoid stomach and colonoscopy because they say it is ‘scary’ or ‘annoying’. The reason there are still so many patients with terminal stomach and colon cancer is due to neglect of screening. Proper national cancer screening can help prevent and detect cancer early. As you age, the risk of developing cancer increases with aging. While avoiding the hassle of annual checkups, you may face painful chemotherapy treatment.

#lifestyle #habits #avoid

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