5 Bad Habits That Could Ruin Life After 50 (And How to Avoid Them)
Reaching 50 opens up a world of new possibilities and experiences, armed by the accumulated knowledge that helps you enjoy this vibrant phase of life. However, certain habits could undermine this otherwise joyful period. Read on to discover these habits and learn how to avoid them.
Loneliness and Social Isolation
The Centers for Disease Control and Prevention (CDC) reports that loneliness impacts about one-third of individuals aged 45 and older, while social isolation affects nearly a quarter of those aged 65 and above.
Recognizing the prevalence of these issues highlights the importance of maintaining an active social life for well-being during these years.
How Social Activities Combat Dementia
Engaging in social activities does miracles in health preservation.
A long-term study involving more than 10,000 individuals examined the link between social habits and the occurrence of dementia among those aged 50, 60, and 70.
Fewer Diseases with More Friends
The study revealed that frequent social interactions, particularly with friends, significantly reduced the likelihood of developing dementia. Additionally, socializing is known to lower the risk of heart disease, high blood pressure, and cancer.
Group Sports Build More Than Muscle
The social advantages of physical activities are often overlooked.
Participating in activities like dance, team sports, or even solo sports done in a group setting can foster a sense of belonging and facilitate social bonding.
Lifelong Learning Fights Aging
A 2020 review indicated that lifelong learning, such as learning a foreign language, helps older adults maintain cognitive functions and enhances social connections and integration into society.
Meet New People
Expanding your social circle by meeting people from different backgrounds and with various interests can enrich your life with a wide array of activities and perspectives–be it through exploring new sports or hobbies, joining a book club, or other social activities—the key is to stay curious and open to new experiences.
Find Purpose in Volunteer Work
Engaging in volunteer work for causes that matter to you can connect you with like-minded individuals, fostering social connections and a sense of purpose. This can be an effective way to structure your social activities and ensure regular interaction.
Eating Late at Night
While it’s tempting to indulge in late-night eating (particularly after exhausting days), this enjoyable habit can be particularly harmful to seniors. Our bodies follow a circadian rhythm that governs our sleep-wake cycle and digestion, making us more efficient at processing food during the day.
Eating late at night disrupts this natural cycle, leading to potential health issues.
The Risks of Eating Late at Night
Immediately, late-night meals can exacerbate heartburn and acid reflux, particularly if food is consumed within three hours of sleeping.
Additionally, studies, including a 2019 survey of middle-aged and older adults in the U.S., suggest that those who consume 100 calories or more within two hours of bedtime have a significantly higher risk of being overweight or obese.
When Should You Stop Eating?
To support long-term health, it’s advised to stop eating three to four hours before going to bed. This habit aligns with our natural biological rhythms, aiding in the reduction of acid reflux symptoms and enhancing sleep quality.
For those with irregular schedules, such as shift workers, the largest meals should ideally be consumed between 7 a.m. and 7 p.m. to maximize food processing efficiency.
Balancing Meal Times and Sleep
It’s essential to find a balance in meal timing that avoids large meals right before bed but also dodges going to sleep hungry, which can disrupt sleep and lower blood sugar levels.
For individuals needing to eat later—perhaps due to conditions like hypoglycemia—choosing the right type of food is key.
Smart Choices for Late-Night Eats
For unavoidable late-night dining, opting for smaller, nutritious meals or snacks is the best option. Ideal choices are low in fats and sugars, such as vegetables with hummus, plain yogurt with fruit, or whole grain toast with almond butter.
These options provide necessary nutrients without overloading the digestive system.
Sedentary Lifestyle
A 2016 study using data from 2014 revealed concerning statistics about physical inactivity among U.S. adults aged 50 and above. Notably, 28% of this group were physically inactive. Inactivity rates were 30% higher among individuals with chronic diseases.
Ethnic minorities and those with less education were particularly affected, with higher inactivity rates observed among Hispanics, non-Hispanic Blacks, and adults with lower education levels.
Delay Aging with Exercise
Regular physical activity is essential for healthy aging as it helps to delay, prevent, or manage numerous costly chronic diseases. Additionally, it can significantly reduce the risk of premature death.
Weekly Exercise Goals for Adults
Adults should aim for at least 150 minutes of moderate-intensity activities like brisk walking each week, which can be divided into manageable segments, such as 30 minutes five times a week.
You Also Need Strength Exercises!
It’s also recommended that adults engage in muscle-strengthening activities at least two days a week. Those aged 65 and older should incorporate balance-enhancing exercises (such as standing on one foot) to their routine.
Every Little Bit Counts
For those unable to meet standard physical activity guidelines due to health conditions or disabilities, it’s important to engage in as much activity as their abilities allow.
Some activity is always better than none!
Easy Ways to Be More Active
Practical ways to integrate more activity into daily life include walking to nearby destinations, participating in recreational programs tailored to specific age groups or mobility levels, and involving in local community planning to enhance access to safe and convenient places for physical activity.
Too Much Stress
Stress impacts individuals of all ages, but those over 50 may find it more difficult to cope both physically and mentally. According to Hope Ricciotti, M.D., and Hye-Chun Hur, M.D., M.P.H. from Harvard Women’s Health Watch, as you age, your body lacks the same capacity to handle stress as it did in your younger years.
The heart and lungs might not be as robust, and the body’s recovery from stressful events tends to be slower. Mentally, it becomes tougher to manage stress effectively.
Managing Stress After 50
Verywell Health recommends several techniques for managing stress, including meditation, engaging in cognitive puzzles, and practicing yoga.
These activities help in calming the mind and improving overall mental health.
What’s Stressing You Out?
You need to confront and identify what’s causing stress in your life directly.
Whether it’s issues related to work, family, or health, recognizing these stressors is the first step in managing them effectively.
Breathing Techniques to Fight Stress
Introducing relaxation techniques such as deep breathing exercises and progressive muscle relaxation can significantly aid in reducing stress.
These methods involve focusing on breathing and sequentially relaxing different muscle groups, which can help in lowering tension and promoting a sense of calm.
Routine Exercise to Combat Stress
Exercise is a powerful tool against stress, particularly for those in their 50s.
Establishing a routine that incorporates regular physical activity can greatly help in alleviating stress and enhancing mental well-being.
Turn to Friends in Stressful Times
Leveraging support from your social circle is essential during stressful times.
Communicating openly with friends and family can provide the necessary emotional support to navigate through challenging periods.
Therapy Can Ease Life Transitions
Considering professional help such as therapy or counseling can be highly beneficial (don’t be ashamed to do so!)
These services offer professional advice and strategies tailored to managing stress, particularly valuable in later life when dealing with complex life changes.
Excessive Drinking
Excessive alcohol consumption poses significant health risks as we age.
Drinking too much in a single occasion or frequently over time can lead to severe consequences such as injuries and health complications. Prolonged alcohol misuse significantly increases the likelihood of developing alcohol use disorder.
Alcohol and Chronic Health Problems
Consistently consuming large amounts of alcohol can cause serious health issues, including various types of cancer, liver damage, immune system disorders, and brain damage.
How Alcohol Affects Common Illnesses
Alcohol can also exacerbate conditions like osteoporosis, diabetes, high blood pressure, and more. Alcohol-induced changes in the heart and blood vessels can mask symptoms of severe health problems, such as heart attacks.
Cognitive Decline and Drinking
Excessive drinking can lead to symptoms like forgetfulness and confusion, which in older adults might be mistakenly attributed to Alzheimer’s disease or other dementias.
Alcohol and Medication
One of the most dangerous side effects of drinking alcohol is that it can interact with various medications, including prescription, over-the-counter, and herbal remedies, which is especially concerning for older adults who are more likely to be on daily medications.
A Risky Mix
These interactions can increase the risk of severe health issues, such as stomach bleeding with aspirin, excessive drowsiness with antihistamines, liver damage with acetaminophen, and even death with certain prescriptions like sleeping aids and painkillers.
A Falling Risk for the Elderly
In older adults, excessive alcohol use can lead to balance issues and falls, resulting in serious injuries such as fractures. Since older adults generally have thinner bones, they are at a higher risk of breaking bones, which can be compounded by heavy alcohol use.
Alcohol Impairs Elderly Drivers
Drinking alcohol impairs reaction times, coordination, and the ability to process visual and other sensory information, which significantly increases the risk of traffic accidents.
This risk is even greater in older adults, who may already be at an increased risk of accidents due to age-related factors.
Find Help for Alcohol Problems
For those struggling with alcohol use, resources like the “Rethinking Drinking” website by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) offer guidance on recognizing problems and finding support.
Seek Professional Support
While some may manage to reduce their drinking, others might need to abstain completely. Assistance is available, and it’s important not to hesitate to seek support from professionals, family, and friends.