Big (Fixable) MISTAKES People over Age 40 Make With Their Diets
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Fear of Saturated Fat
Saturated fat (SF) increases cholesterol levels. This is true. But does cholesterol promote atherosclerosis? The whole hypothesis is based on correlation, not causation. Yes, increased cholesterol levels are associated with a higher risk of CVD, but they are not causing it. An interplay of factors leads to the formation of plaque.
Recent evidence suggests that chronic inflammation is the critical causative factor in atherosclerosis.
Fighting Osteoporosis with Calcium from Supplements and Without Adequate Intake of Vitamin D
The risk of osteoporosis is rising with age. As calcium is a building block of bones, it makes sense to supplement it to prevent this process. However, absorption of calcium depends also on levels of vitamin D. Vitamin D is signalling to proteins, which allow calcium transport across the intestinal epithelium.
However, as mentioned previously, outside of bones, calcium can cause problems. A study published in the Journal of American Heart Association assessed a big cohort of 5448 people found that the source of calcium matters. Diet naturally high in calcium has a protective effect against CVD, while supplementation of calcium might increase the risk of coronary artery calcification.
Consuming Fat Free Dairy or Skimmed Milk Instead of the Whole Products & Not Involving Goat Milk
As the risk of osteoporosis is getting higher with increased age, dairy is a popular prevention thanks to its high calcium concentration. Since 80’s sales of low-fat food are rising as they were advertised as preventative against obesity. As metabolism starts to slow down after the age of 40, the reduced caloric values of low-fat food made it a popular choice in this age group. However, the benefits of low products are questioned now. Indeed, the obesity-fighting mechanism of low-fat dairy is not supported by rapidly increasing rates of worldwide obesity.
In a study published in Scandinavian Journal of Primary Health, 1782 aged 40-60 years were examined 12 years apart. Men who did not develop central obesity consumed significantly more whole milk, butter and whipping cream.
Increasing evidence published in the European Journal of Clinical Nutrition suggests that milk with A1 beta-casein exacerbate gastrointestinal inflammation, which of course interferes with our ability to digest and absorb many nutrients, calcium included.
Eating Too Quickly
It is not all about what we eat, it is also about how we eat. In our forties and fifties, careers are peaking and the fast-paced world around us hijacks our ability to slow down. However, not slowing downing for a meal is definitely not the best way to save time. In a giant study of various lifestyle habits, which examined 59 717 Japanese people, eating slowly inhibited the development of obesity.
Then, a study from the journal Nutrients attempted to decipher the mechanism behind the benefits of slower eating. Not only the subjectively perceived fullness was higher in slow eaters, the levels of “hunger hormone” ghrelin were lower as well. Slow eaters also ate 25% fewer snacks.
Considering Brown Bread a Healthy Food
Yes, the white bread is bad because it has a high glycaemic index (GI) and it is low in fibre. In comparison, brown bread has more nutrients and fibre. However, some types of brown bread can have a glycaemic index of over 70.
Not Checking Contradictions of Your Medicine and Supplements
People are usually given their first prescription medicine in their forties or fifties. This brings new responsibility – checking the possible interactions of the prescribed medicine.