Over 50? Stop Doing These Things Right Now Says Geriatrician — Eat This Not That

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By Ghuman

Introduction

As we age, our bodies and minds change, and it’s important to adjust our lifestyle accordingly. Eating the right foods and avoiding certain activities can help us stay healthy and active as we age. According to geriatrician Dr. Leslie Kernisan, there are certain things that people over 50 should stop doing right now in order to maintain their health. In this article, we’ll explore some of the foods that should be avoided and some of the healthier alternatives that can be enjoyed. So if you’re over 50, read on to find out what you should stop doing right now and what you should be eating instead.

Stop Doing These Things Right Now Says Geriatrician — Eat This Not That

If you’re over 50, it’s important to take extra care of your health. That’s why it’s important to listen to the advice of a geriatrician, who specializes in the care of older adults. Here are some of the things a geriatrician recommends you stop doing right now, as well as some healthier alternatives.

Stop Eating Processed Foods

Processed foods are often high in sodium, sugar, and unhealthy fats. They can also contain preservatives and other additives that can be harmful to your health. Instead, opt for fresh, whole foods like fruits, vegetables, lean proteins, and whole grains.

Stop Sitting for Long Periods of Time

Sitting for long periods of time can increase your risk of heart disease, diabetes, and other health problems. Try to get up and move around every hour or so. Take a walk, do some stretching, or take a break to do some light housework.

Stop Smoking

Smoking is one of the leading causes of death in the United States. If you’re over 50 and still smoking, it’s time to quit. Talk to your doctor about ways to quit smoking, such as nicotine replacement therapy or prescription medications.

Stop Drinking Too Much Alcohol

Drinking too much alcohol can increase your risk of high blood pressure, stroke, and other health problems. If you’re over 50, the American Heart Association recommends limiting your alcohol intake to one drink per day for women and two drinks per day for men.

Stop Skimping on Sleep

Getting enough sleep is essential for good health. Adults over 50 should aim for 7-9 hours of sleep each night. If you’re having trouble sleeping, talk to your doctor about ways to improve your sleep habits.

Stop Ignoring Your Mental Health

Mental health is just as important as physical health. If you’re feeling depressed, anxious, or overwhelmed, talk to your doctor. They can help you find ways to manage your mental health, such as counseling or medication.

Stop Being Sedentary

Being physically active is important for your overall health. Aim for at least 30 minutes of moderate physical activity each day. This can include walking, biking, swimming, or any other activity that gets your heart rate up.

Stop Eating Too Much Sugar

Eating too much sugar can increase your risk of obesity, diabetes, and other health problems. Try to limit your sugar intake to no more than 25 grams per day. Choose healthier alternatives like fresh fruit or unsweetened yogurt.

Stop Skipping Meals

Skipping meals can lead to low energy levels and poor nutrition. Try to eat three meals a day, plus healthy snacks in between. Choose nutrient-rich foods like lean proteins, whole grains, and fresh fruits and vegetables.

We all age. It’s an inevitable but manageable natural process everyone experiences. It is HOW we age that determines the quality of life we enjoy. The “how we age” is influenced by our choice of behaviors that ultimately affects how our aging plays out.

I live this now. I am a retired internal medicine and geriatric physician who has cared for countless patients for decades. I’ve witnessed their aging and enjoyment, or lack thereof, during their later years, and saw how this was impacted by their personal decisions. I provided the best care I could and, in return, my patients taught me lessons I try to apply in my everyday, now that I am in the later years of my own life.

Currently, I serve on the Senior Helpers Board of Directors, one of the nation’s premier providers of personalized in-home senior care. Senior Helpers delivers on the HOW to age. Its services range from specialized care for those with diseases, such as dementia, Alzheimer’s and Parkinson’s, to personal and companion care to help individuals looking for a little assistance with daily activities. The company’s goal is to help seniors learn how to age gracefully, which I will now share some tips for below. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

woman with red curly hair laughing with her two friends in a restaurant
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The first thing I’d recommend those over 50 stop doing is acting like you are still in your 20s. Seriously, our bodies are totally different when it comes to the physiology of aging and that is something you cannot change. Instead, you must learn how to manage and deal with the inevitable changes. Our musculoskeletal system does not have the flexibility and strength like we once did in our youth, which consequently means we are more prone to falls and injury. Additionally, our senses of sight, hearing and balance begin to diminish over time. The lesson is that you must recognize you are no longer 20 years old and that it’s okay. We have to adapt by doing things that recognize these limitations. Exercise should be lower impact and lower-level intensity in order to be safer and avoid risk of injury. I recommend exercises that build up your aerobic and musculoskeletal capabilities. Activities as simple as walking, cycling and swimming are good examples of aerobic exercise. Gardening, stretching exercises and other recreational activities can be aerobic as well. All of these activities engage the mind and help keep seniors alert and sharp, while also helping to improve conditioning, strength, mobility and endurance.

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The second thing to stop doing is ignoring your body and not seeking help. This is one of the most important habits someone over the age of 50 needs to break. Your body knows when something is wrong, and you must listen to it. Doing so can help mitigate the effects of growing old. The body communicates its stresses and strains via pain or discomfort. This joint hurts, that activity causes chest pain, and so on. Listen and seek regular medical care from a qualified clinician if such occurrences happen. Seeking early treatment when your body shows warning signs can lessen the incidence and severity of diseases, helping you avoid serious health problems, such as severe orthopedic injuries or a pending heart attack. The lesson: let qualified clinicians decide diagnosis and offer treatment—don’t ignore!

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The third thing to stop doing after age 50 is avoiding the doctor. Routine checkups, even if asymptomatic, are a must for those in or approaching their senior years. Attending these appointments can help detect diseases you might never be aware of otherwise. Generally, the older you get, the more likely you will have lurking issues. A good example is a screening colonoscopy. Colonoscopies are necessary once you enter your senior years, and they are key to preventing colorectal cancer. In fact, because of the test, most colon cancers are detected in an early, curable stage. Before the exam became widely available, patients typically presented with colon cancer that had already spread, leaving patients with unfavorable symptoms like rectal bleeding, weight loss and abdominal pain, that otherwise could’ve been prevented or reduced. The small risk of a test removing a precancerous polyp is well worth it.


Tired senior hispanic man sleeping on dark blue couch, taking afternoon nap at the living room
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The fourth thing to stop doing is partaking in unhealthy behaviors of eating, drinking and sleeping. Balancing your nutrition, controlling your alcohol consumption and having plenty of rest is a good formula to bettering your wellbeing and brain health. Specifically, diets rich in fruits, vegetables, lean protein, healthy fats and whole grains are essential to having a healthy and happy brain. The Mediterranean, DASH and MIND diets are all worthy of consideration as they have been linked to a decreased risk of cognitive decline. That said, it is important you consult with your doctor before making any changes to your diet or sleep schedule.

happy older woman smiling while doing outdoor yoga in a group
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The fifth thing to stop doing is avoiding your mental health. This might even be the most important thing to stop doing. One can lead a happy life with a lot of physical debility, but if depression and anxiety are prominent, happy aging is near impossible. This risk can be countered with routine social interactions, strong family ties and spirituality. Go to your community game night, join a club, attend those birthday parties, etc. It is clear we individually function better when we participate in society. It is called being human.

happy woman over 40 stretches on yoga mat
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Another important thing you must consider after the age of 50 is keeping the mind active. Activities like word games, jigsaw puzzles, dancing and daily meditation all stimulate the brain and can help improve concentration, memory, hand-eye coordination, critical thinking skills and more. Not only are these activities easy to do but they are easily accessible. Find a word game on the last page of your local newspaper. Move some tables around, turn on some tunes and show off your moves. Schedule a few minutes everyday to engage in mediation, which will allow your brain and body to relax and reset after those fun word games and dancing.

Tired senior woman after jogging. Tired senior woman resting after running outdoors. African female runner standing with hands on knees. Fitness sport woman resting after intensive evening run
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The biggest secret to feeling better and living longer is staying active, both physically and mentally. You cannot let your life-long bad behaviors continue into your 50s and affect HOW you age.

Aging is a scary thing, but it doesn’t have to be. Of course, some bumps may come along the way, but if you plan, take the necessary steps and break your bad habits, you can make aging favorable and turn it into the best decades of your life.And to protect your life and the lives of others, don’t visit any of these 35 Places You’re Most Likely to Catch COVID.

Dr. James Dan, MD, is the geriatric clinical advisor and member of the Senior Helpers Board of Directors.

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