5 Bad Drinking Habits to Ditch In Your 50s and Onward
It’s no secret that our nutrition needs
change over time. With age, the human body requires more nutrient-dense
foods to maintain health, energy levels, and ward off diseases - a topic
we cover at length in the article 8 Health-Promoting Foods to Eat After
50. A closely related topic that somehow still flies under the radar is
our drinking habits (and we don’t just mean one’s alcohol intake).
Our drinking patterns ought to be
reconsidered over time as well. More specifically, it’s crucial to let
go of the unhealthy drinking habits we’ve developed over decades - here
are 5 of the worst offenders.
1. Stay away from sugary drinks
We can afford to indulge in a can of soda
or several cups of fruit juice once in a while when we’re younger, as
our bodies have the compensatory mechanisms that protect them from the
harmful effects of sugary drinks. This changes with age, which is why
people in their 50s and older should stay away from sugary drinks
altogether.
Apart from an increased risk of
cardiovascular issues and certain cancers, sweetened beverages can
affect our cognitive health. A 2018 study found that consuming drinks
with refined sugar can contribute to the decline in cognitive function.
Therefore, sodas and even fruit juices are not a good fit for older
people.
This is not to say, of course, that you should stay away from all
flavored drinks - mineral water, herbal teas, and water with slices of
fruit and vegetables are all great alternatives to soda. Another drink
to consider is milk. Dairy milk, especially reduced-fat varieties, can
strengthen your bones because it’s rich in calcium - a mineral many
seniors are deficient in. Just 1 glass of milk contains 300 mg of
calcium (almost a quarter of your daily requirement), vitamin D,
protein, and other nutrients.
2. Avoid drinking too much coffee
There’s plenty of research suggesting that drinking unsweetened coffee
is beneficial at any age. Studies point out that moderate intake of
coffee can reduce one’s risk of type 2 diabetes, cardiovascular issues,
and dementia
However, the keyword here is certainly ‘moderation.’ This is because
drinking caffeine in excess - or having MORE than 2-3 cups of coffee a
day - can actually hike up your risk of hypertension, heart disease, and
sleep problems. It takes around 6-8 hours for caffeine to leave the
body, so we recommend sticking to coffee in the first half of the day
and then switching to non-caffeinated beverages in the evening in order
to make sure that you’ll be getting plenty of sleep.
3. Avoid drinking before bedtime
Try not to drink too much right before you hit the hay. Of course,
you’re surely aware that drinking caffeinated or alcoholic beverages
before sleep can disrupt your sleep, but in reality, even drinking a
simple glass of water before bed may not be a great idea for older
people.
The thing is, drinking too many liquids before bed increase the
likelihood of you having to run to the bathroom in the middle of the
night and disrupt your sleep. This risk is even higher in men, whose
prostates grow bigger in size with age, which puts extra pressure on the
bladder. Having a few sips of water to take your medications is fine,
but try not to drink more than is necessary before bed and get the bulk
of your hydration during the day.
4. Remember that you have higher hydration needs
Did you know that one in three seniors is dehydrated? And that’s the most conservative estimate.
But you should know that not drinking
enough can lead to brain fog, fatigue, dizziness and increases your risk
of stroke.
Getting enough hydration, on the other hand, is associated with improved
immune health and more energy - so it is clearly the better choice.
One of the biggest reasons why so many older adults are dehydrated is
because they’re simply unaware that they should drink more. The latest
guidelines suggest that women over age 50 should drink at least 8
glasses of liquids and men should get at least 10 glasses every day.
Remember to drink up, even if you don’t feel thirsty. Symptoms of
dehydration to look out for are dry lips and skin, dark or infrequent
urination, cramps in the limbs, and fatigue.
5. Avoid drinking alcohol daily
The truth is, no one should drink alcohol
daily, but older people are more susceptible to the harmful effects of
alcohol than the rest of the population. When your metabolism slows down
with age, alcohol stays in the body for a longer time - which makes you
more susceptible to its harmful effects.
Note that alcoholic beverages can interfere with the effectiveness of
medications, harm your liver, diabetes, and cause cancer. They also make
conditions like high blood pressure and ulcers worse and can make you
gain weight too because many alcoholic drinks are loaded with sugar.
Therefore, drinking alcohol is one of the worst things by far you can
consume, especially when you’re older and may already have underlying
health issues.