As we age, our physiological functions gradually decline, so it is important to adjust our eating habits in a timely manner. Many people still maintain their youthful eating habits, especially dinner, often ignoring its health effects. Eating dinner incorrectly, especially certain foods, can add to the burden on the body and cause a series of health problems.

Improper dinner choices, or accelerated aging and illness

A comprehensive survey has shown that eating at night plays a key role in the physical condition of the elderly. Compared with other age groups, the metabolic rate of the elderly is reduced, the function of the digestive system is weakened, and the dinner is too greasy or high-calorie food is easy to cause indigestion, and may even lead to the accumulation of body fat, causing cardiovascular and cerebrovascular diseases. Some studies have shown that high intake of high-sugar and high-salt foods at night may increase the risk of various long-term diseases such as hypertension and diabetes.

For older people, evening dining shouldn't be the most hearty meal of the day. Physicians and dietary counselors agree that dinner should be lighter and less absorbed. Improper food and drink at dinner may not only disrupt the quality of nighttime rest, but also have long-term adverse health consequences.

The first food category to avoid: foods that are too salty.

Whether it's pickled foods or the high levels of salt in various condiments, you should try to avoid them during dinner. A high-salt diet increases blood sodium levels, which in turn triggers a continuous increase in blood pressure. The elderly themselves are at risk of high blood pressure, and the intake of high-salt foods at dinner is undoubtedly increasing the burden on the cardiovascular and cerebrovascular systems.

Foods high in salt can not only cause abnormal blood pressure, but also promote swelling and increase the pressure on the kidneys. Excessive salt intake will make the kidneys work harder to excrete sodium, which will lead to a gradual decline in kidney function and an increase in the likelihood of chronic kidney disease in the elderly.

Studies have also shown that long-term intake of high-salt foods can affect stomach health, especially the gastric mucosa of the elderly is more fragile, and too much salt will cause irritation to the gastric mucosa, increasing the risk of gastritis, gastric ulcers and even gastric cancer. Minimize the consumption of pickled dishes, salted foods and seasonings with high salt content at dinner.

The second food category to avoid: those that are high in sugar.

Excessive sugar intake is not only strongly associated with being overweight, but also adversely affects the quality of night's sleep. High-sugar foods can easily cause rapid rise in blood sugar, resulting in excessive insulin secretion, followed by hypoglycemia, which will affect the body's metabolic balance, especially in the elderly, and blood sugar fluctuations at night are more likely to cause uncomfortable symptoms such as palpitation and fatigue.

High sugar intake has long increased the risk of bone fragility in older people. Studies have shown that sugar metabolism depletes calcium and vitamin D in the body, nutrients that are essential for maintaining bone health. High sugar intake at night not only weakens bones, but also may further increase the risk of diabetes.

Foods high in sugar may interfere with sleep, which can ultimately make sleep worse and cause sleep levels to decline. Studies have shown that blood sugar fluctuations can stimulate the brain after ingesting high-sugar foods, making it more difficult for people to fall into deep sleep, and the elderly are already relatively shallow at night, and blood sugar fluctuations further affect their sleep quality, which may lead to insomnia or frequent awakenings at night.

How to eat scientifically for dinner? Light is the mainstay, focusing on nutritional matching

In order to maintain the "richness" of dinner, many elderly people will choose a variety of meats, fried foods or desserts, but they do not know that these foods are precisely hidden health risks. In fact, dinner should be light and easy to digest, and vegetable soup is an ideal choice. Fruits and vegetables rich in fibre can improve the intestinal function, assist in the breakdown process of food, and avoid excessive digestive stress on the stomach and intestines during dinner. Vegetable juice is rich in water that nourishes the body, promotes hydration and helps maintain a stable electrolyte system.

In addition to vegetable soup, you can also choose some foods rich in high-quality protein for dinner, such as soy products or a small amount of fish. Older people need to pay attention to protein intake, which is essential for muscle maintenance and recovery, and excessive protein intake may increase the pressure on the kidneys, so moderate intake is the best policy.

It is also a wise choice to add some multigrains to your meal with a moderate amount of dinner. Fiber-rich foods such as whole grains such as quinoa and unrefined rice can help stabilize blood sugar levels and avoid drastic changes in blood sugar. At the same time, these whole grains can also provide enough energy for the elderly to prevent hunger pangs at night.

Medical studies have shown that the effect of evening meals on human health should not be underestimated and has an important impact.

Numerous studies at home and abroad have shown that the dietary combination of the elderly plays an extremely critical role in their physical health, which cannot be ignored. A long-term study led by the Harvard School of Public Health found that older adults who consumed too much sugary and salty food at dinner had a significantly higher risk of cardiovascular and metabolic diseases than their peers who had a light dinner. An epidemiological study in China also showed that excessive salt intake in evening meals was associated with high blood pressure and cardiovascular disease.

These findings remind us that we should pay attention to food choices and intake at dinner. Especially with the increase of age, the digestive function of the elderly is weakened, so we should try to avoid eating high-salt and high-sugar foods at dinner, and keep the diet light and nutritionally balanced, so as to better prevent chronic diseases and improve the quality of life.

Dinner choices are directly related to the health of the elderly. As the physical performance of the elderly declines over time, choosing the right diet becomes increasingly critical and indispensable. Avoiding high-salt and high-sugar foods at dinner can not only reduce the burden on the kidneys and cardiovascular system, but also help the elderly better control blood sugar levels and prevent a variety of chronic diseases.

Instead of feasting on dinner, opt for light vegetable soups, vegetables, and a moderate amount of high-quality protein. This can not only help the elderly to digest and absorb better, but also improve the overall quality of life and prolong healthy life. Paying attention to the details of diet and reducing unnecessary dietary burden are health strategies that every family and the elderly should pay attention to.