5 foods linked to cancer...
After 50, a diet higher in protein and lower in refined carbs – such as white bread and pasta – is the most effective at reducing obesity and the risk of serious illness.
One study published in the American Journal of Clinical Nutrition found that the waistlines of mi d d l e - aged people who ate high levels of whi te carbs expanded three times more than those who ate who lemea l versions.
This means simply swapping to wholemeal bread and pasta and brown rice.
Oily fish is rich in omega-3s
Your risk of type 2 diabetes increases after 50, but boosting fibre intake can help combat this.
Fibre slows down the release of sugar into the bloodstream, which in turn helps control blood sugar levels. Fibre is also important for healthy digestion and lowering cholesterol, with plant foods such as beans, vegetables, fruits, nuts and whole grains among the best sources. Government guidelines recommend that we eat around 30g of fibre per day, but research shows that many people in this age group manage less than 15g.
Oily fish such as salmon, mackerel and fresh tuna contain high
1. Processed meat: Bacon, ham and sausages have been placed in the same category as smoking when it comes to cancer risk, according to The World Health Organisation. Keep as an occasional treat.
2. Alcohol: Even small, regular amounts of booze can raise your risk levels of omega- 3 fatty acids, which are linked to a lower risk of heart disease and memory loss. Aim to eat at least one portion a week.
Certain diseases, including heart disease, eye problems and cancer, become more likely in your 50s and beyond. So including plenty of protective antioxidants – found in colourful fruit and veg – is more important than ever.
For maximum benefits, aim to eat a “rainbow” of at least five portions of different brightly coloured fruit and veg every day.
of mouth, stomach and breast cancer. To cut your risk, limit yourself to no more than one drink a day, with at least two days off. Charred meat: Barbecuing or frying meat to the point it blackens releases DNA-damaging chemicals linked to higher risks of bowel and stomach cancer. Cook meat at lower
Too much salt can raise blood pressure, which can seriously increase your risk of heart attack or stroke.
Cut added salt and check labels.
Women need to increase calcium sharply after 50, but men also need a good consumption of calciumrich dairy foods and leafy vegetables to protect their bones.
temperatures and choose methods such as roasting and stewing instead. 4. Scalding hot beverages: Drinking very hot coffee, tea, or soup regularly is linked to a higher risk of oesophageal cancer. Let them cool down.
5. Pickled or highly salted foods: A high intake of pickled foods is linked to stomach cancer, so keep as an occasional snack.
Factor in more fibre
Eat more omega-3s
Boost your antioxidant intake
Slash your salt intake
Get plenty of calcium