Under normal circumstances, hitting your 60s brings more free time, fewer headaches, and plenty of wisdom to make the most of your golden years.
However, to keep health issues from spoiling your fun, consider swapping out certain foods and drinks for healthier choices.
High-sodium foods
Salt is often the go-to to make a bland meal way more exciting, but post-60, it’s best to hold back on the shaker. However, nutritionist Dr. Pero Olamilekan warns that foods don’t necessarily have to taste salty for them to be high in sodium.
“Sandwiches, pizza, bagels, and canned soup can be sneaky sources for salt,” she says.
Indeed, experts warn that excessive salt intake can exacerbate health issues like hypertension.
“Salt has many detrimental effects on health by causing a rise in blood pressure, the consequence of which is Cardiovascular Disease (CVD), including strokes, heart attacks and heart failure.
“Blood pressure, and therefore the risk of having a stroke or heart attack, significantly increases with age,” says dietician, Dr. Mary Agbeye.
For seniors, it’s recommended to keep sodium under 1.2 grams per day, the experts counsel.
What to eat instead
Instead of piling on more sodium, Agbeye urges anyone to explore the world of herbs and spices. “They can add layers of flavor without the health risks associated with high salt intake,” she says.
So, you can enhance your meals with a variety of spices that can completely transform your dining experience. Consider incorporating bay leaf, rosemary, garlic and herb seasoning, apple pie spice, cumin, dill, and garlic into your recipes.
“Each of these spices boosts the flavor of your food and also contributes to a healthier diet, letting you enjoy each meal with peace of mind,” Olamilekan adds.
Caffeine
Nutritionists describe caffeine as a common stimulant that disrupts sleep for many seniors and can also heighten anxiety and cause your heart to beat more quickly or irregularly.
“This is particularly concerning for those with heart conditions,” says cardiologist, Dr. Braimoh Adeleye.
“Caffeine also lurks in many teas, certain sodas, chocolate, and even in some medications, including over-the-counter pain relievers,” Adeleye warns.
What to drink instead
For those accustomed to multiple cups of coffee a day and experiencing caffeine sensitivity, consider adjusting your routine by opting for a half-caffeine blend which reduces the caffeine content without entirely sacrificing the familiar flavor of your favorite brew.
“This adjustment can help maintain the pleasure of your coffee ritual while aligning with a healthier lifestyle,” the cardiologist says.
He notes that low-caffeine alternatives or caffeine-free alternatives include herbal teas or decaffeinated beverages which, he notes, can also provide enjoyable options without the unwanted side effects of caffeine.
Raw or undercooked eggs, meat, and poultry
Undercooked foods like eggs, meat, and poultry, as well as sushi are exactly what you should avoid after hitting 60, physicians say.
According to them, undercooked foods are notorious for causing food poisoning, which can escalate into sepsis and septic shock—a serious issue, especially for seniors whose immune systems might not be what they used to be.
What to eat instead
Swap out the risk of raw and undercooked items with safer, yet still delicious options.
Consider boiling your eggs very well, instead of leaving them runny; and go for meats that are well-roasted.
“A splash of healthy oil can add flavor without the health risks,” Olamilekan says.
Alcohol use among older adults
Recent data from the National Survey on Drug Use and Health reveals a concerning trend: approximately 20% of adults aged 60-64 and about 10% of those over 65 report current binge drinking.
However, alcohol consumption can be particularly problematic for older adults, especially those on certain medications, with existing health conditions, or who drink heavily, experts warn.
“For those aged 60 and over, the stakes are higher, as alcohol can exacerbate several common health issues,” General Practitioner, Dr. Dare Lawal warns.
Lawal notes that conditions such as diabetes, high blood pressure, congestive heart failure, liver problems, osteoporosis, memory issues, and mood disorders are more prevalent among older adults; and that “alcohol can significantly worsen these conditions, complicating management and treatment, and impacting overall quality of life.”
What to drink instead
For those looking to avoid alcohol while still enjoying a satisfying beverage, there are plenty of refreshing alternatives.
“A simple mix of soda and fresh lime offers a classic, straightforward refreshment. For a fruity touch, berries in iced water can provide a burst of freshness, ideal for warmer months.
“Non-alcoholic versions of popular cocktails like Virgin Bloody Marys and Virgin Mojitos keep the flavor but lose the health risks, perfect for those who enjoy traditional cocktail tastes,” nutrition experts say
Grapefruit
Surprise! Just when you thought grapefruit was harmless, nutritionists say, ‘Not exactly!’
Indeed, Lawal warns that if you’re taking medications for conditions like high blood pressure, anxiety, or insomnia, this citrus fruit could be off-limits.
“Grapefruit and its juice have a peculiar ability to increase the potency of certain drugs, which can push their effects from therapeutic to hazardous,” the GP explains.
What to eat instead
Instead of risking an adverse reaction, opt for other fruits that don’t interact with medications.
“To be safe, always discuss your diet with your doctor to ensure it’s compatible with your prescriptions, ensuring your health stays on track without missing out on fruity delights,” Lawal counsels.
Fried foods
As noted by nutritionists, there’s no denying the appeal of a sizzling basket of french fries or a warm, sugary donut—both are temptations hard to resist. However, they come packed with saturated fats, unhealthy oils, and empty calories.
Healthier alternatives
While indulging occasionally won’t hurt, it’s generally better to opt for healthier alternatives that satisfy your taste buds and also contribute essential nutrients like vitamin B12 and calcium.
So, instead of reaching for French fries, why not try baked sweet potato fries? They offer a deliciously sweet twist while being a healthier choice.
Again, swipe fried chicken for grilled chicken to cut down on fats but keep the protein.
Meanwhile, if you’re craving something sweet, consider having just one donut hole paired with fresh berries for a treat that satisfies without overdoing it. This way, you can enjoy the flavors you love while keeping your health in check.
Sugar-free drinks that are not sugar-free!
Artificial sweeteners, including aspartame, sucralose, cyclamate, and saccharin, are synthetic chemical compounds that taste much sweeter than sugar while providing very few kilojoules.
Because of their intense sweetness, only a small amount is needed to achieve the desired level of sweetness in foods and beverages.
And, although these sweeteners are approved and regulated by appropriate authorities in many countries, there’s ongoing debate about their safety.
Lawal explains, “For instance the World Health Organisation’s International Agency on Research on Cancer (IARC) has classified aspartame as ‘possibly carcinogenic to humans’ based on limited evidence linking it to an increased risk of liver cancer.
“This classification raises concerns about the safety of frequent consumption, particularly in ‘sugar-free’ drinks.”
What to drink instead
If you’re considering alternatives to sugar-free drinks, several options can offer both flavor and health benefits without the potential risks, experts say.
These include smoothiese, providing a mix of carbohydrates, proteins, and essential nutrients all in one drink.
“For those managing diabetes, diabetic-friendly shakes like Glucerna are specifically formulated to be low in sugar while still nutrient-rich.
“Kefir and kombucha are excellent for their probiotic benefits, supporting digestive health with every sip.
“Again cold-pressed and vegetable juices also make great alternatives, delivering a high dose of nutrients and antioxidants without the added sugars or artificial sweeteners found in conventional beverages,” nutritionists at Harvard Health say.
