As you age, your body undergoes a number of changes – from your skin and body shape to your heart and sexuality. Ageing is a natural process and nobody can escape it.
But your lifestyle choices can help slow or speed the process of ageing. After the age of 30, you tend to lose lean muscle and put on weight as the amount of body fat goes up steadily.
Being aware of your increased sensitivity to some foods and fuelling your body with the right nutrients can help you remain in good shape.
If you’re health-conscious or trying to stay lean and trim no matter what your age is, you would want to limit the intake of certain foods after you’ve hit the big 30!
Avoiding the biggest offenders, of course, like processed foods, artificial sweeteners, unhealthy fats, soda and flavoured dairy products can help you age gracefully.
Here are foods to avoid after hitting 30
Most commercial loaves of bread are made from refined wheat, which may lead to spikes in blood sugar. They are low in fibre and other essential nutrients. Your body converts carbs (particularly in refined foods) into blood glucose, which may affect collagen and other wrinkle-fighting proteins.
Swapping from white bread to wholegrain bread is a good way to keep your weight in check. The whole grains in wholemeal bread can help improve your heart health and reduce the risk of obesity, type-2 diabetes, etc.
If you want to preserve your youthful complexion, you would definitely want to avoid or cub back on flavoured yogurt often filled with added sugar, which can accelerate the normal ageing process by contributing to saggy skin and wrinkles.
Added sugar is also a major risk factor for heart disease, weight gain, high blood pressure, diabetes, cancer, etc. Instead, choose regular, plain homemade yogurt that is more nutritious and can be a healthful addition to your diet. To satisfy your sweet cravings, you can mix it with fruits.
You must stay away from these calorie-laden snacks if you want to avoid pilling on the pounds and stay healthy as you grow older. They are loaded with fat, sugar and calories that can raise LDL (Low Density Lipoprotein) or ‘bad’ cholesterol level.
If you want to eat cookies, make it at home for yourself and your family using real ingredients – oatmeal cookies made with whole grains and other nutrients.
It’s a good idea to cut back on fat and sodium, a mineral that raises your blood pressure when overdone. Meanwhile, a study by Cambridge University researchers found a link between high blood pressure and skin ageing, although how they are linked remains unclear.
Moreover, canned soups are laced with bisphenol A (BPA), a harmful chemical used to line the tin. This chemical can leach into your soup and end up in your body.
BPA has been linked to various serious conditions, including weight gain, infertility, cancer, heart problems, etc. So, why not head to your kitchen and make your own healthy soup whenever you crave something warm and comforting?
If you think that sugar-free candy and other treats are a healthier alternative to regularly sweetened candy and snacks, we hate to tell you that it is a myth. The truth is, these sugar-free snacks are filled with artificial sweeteners which may pose health risks – such as an increased risk of weight gain, type-2 diabetes, cardiovascular disease.
While smart use of non-nutritive sweeteners could help reduce your intake of added sugars, experts have given a cautious nod to the use of artificial sweeteners.
Tips to age gracefully
The bottom line is, your lifestyle choices play a vital role in your health and well-being. And some things that you do can help reduce body changes linked to age. These include:
- Eating a diet rich in fresh fruits, vegetables, whole grains and the right amounts of healthy fats and other nutrients
- Getting regular exercise
- Limiting alcohol use
- Quitting smoking and other tobacco products
- Managing stress and staying mentally active
- Getting quality sleep
You must talk to your DOCTOR in case of experiencing any symptoms that may concern you.