7 eating habits that damage your body for those over 60

Our bodies undergo many changes in just one second. That’s why it’s important to maintain healthy eating habits and exercise routines consistently. There are many habits that help achieve health goals, but some habits can also harm the body as we age. Let’s learn about eating habits to avoid in your 60s.

 

1) Insufficient intake of prebiotics

Prebiotics are nutrients that supply fuel to gut bacteria. They are essential for maintaining gut health and hormone regulation as we age. As we get older, gut diversity naturally decreases, which can negatively impact various aspects of health such as satiety, weight management, and overall metabolic health. Consuming foods like onions, garlic, cooled cooked potatoes and rice, legumes, lentils, as well as nuts like cashews and pistachios, can promote the proliferation of diverse bacteria in the gut.

 

2) Eating too much sugar-containing food

Sugar is more embedded in our diet than we think. From added sugars in processed sauces and dressings to the many sweetened processed breads, the list of foods high in sugar in our daily meals is endless. Always flip the package and review the ingredient list before purchasing, and avoid items that list sugar (or its equivalents) among the first few ingredients.

 

3) Insufficient intake of omega-3 or plant sterols

As hormone levels change, it is important to consciously include more omega-3 healthy fats. People whose cholesterol levels gradually increase should look for foods fortified with plant sterols. Fatty fish, seafood-based products, walnuts, and flax seeds can provide omega-3s to the diet, supporting healthy cholesterol levels over time.

 

4) Insufficient protein intake

Consuming sufficient protein in the diet across all age groups can help maintain muscle mass, strength, and bone health, and is one of the best ways to support weight loss efforts. Protein becomes increasingly important for well-being as people age. Individuals over 60 are at a higher risk of losing muscle mass, and not consuming enough protein throughout the day can accelerate this process.

 

5) Not drinking enough water

As people age, their thirst may decrease. Therefore, individuals in their 60s tend to experience more severe dehydration symptoms than younger people.

 

6) Have a late-night meal

Late-night snacking often leads to the consumption of highly processed junk food, which is problematic. This is because overeating at night has been shown to be associated with weight gain, blood sugar fluctuations, and diabetes in already vulnerable populations.

 

7) Follow a low-fiber diet

One of the worst eating habits is not consuming enough fiber in your daily diet. This is because this nutrient is essential for living a healthy life. Make sure to include insoluble fiber regularly, nourish beneficial bacteria residing in the intestines, improve nutrient absorption, reduce inflammation, and positively influence mood.

 

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As I get older, I think it's better to avoid things that are bad for my body.

 

It's best to develop habits when you can.

 

Be careful, very careful with foods that contain a lot of sugar~