The older you get, the more meat you have to eat?11 country study: elderly people who eat more meat may live longer, what meat to eat

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I. Is vegetarianism really the healthiest dietary pattern?

With the WHO classifying processed meat, red meat as carcinogenic, many people now choose to eat vegetarian, thinking it is healthier and can prevent cancer, is this really the case?

The answer is not necessarily. Processed meat and red meat are class 2A carcinogens, i.e., substances whose carcinogenic effects on humans are not known, and their appropriate daily intake does not increase the risk of cancer.

A vegetarian diet is characterized by a low intake of animal fats, and the risk of hypercholesterolemia and cardiovascular disease is indeed relatively higher in this case.

But it is difficult for vegetarians to get enough vitamin B12, vitamin B2, iron, calcium and other nutrients in their diet, which can easily lead to protein deficiency in the body and subsequently cause problems such as anemia, damage to the nervous system, skin mucosa, memory loss, wasting and even induce severe malnutrition to occur.

For most people, a complete vegetarian diet is not recommended, as it can easily lead to inadequate nutrient intake, which in turn can threaten health.

II. 11-country study: Older people who eat more meat, or live longer

A study involving 11 countries was presented at the Heart Failure and World Congress on Acute Heart Failure. The study noted that older adults who consumed >40g of protein (the main source was meat, eggs, and milk) daily had a mortality rate of only 18%. In contrast, older adults who consumed <40g had a mortality rate of 31%. In short, older adults who consume higher protein, that is, those who eat meat, eggs, and milk, have a lower risk of cancer and are more likely to live longer compared to those who are vegetarian.

Why should seniors eat more meat?

As people get older, on the one hand, their diets are inherently relatively small due to reduced body consumption and significantly lower energy requirements; but on the other hand, they are prone to nutritional deficiencies due to the gradual aging and degeneration of body functions. The demand for protein, minerals, vitamins and other nutrients has increased instead.

Animal foods are rich in protein, iron, zinc, and vitamin B2, which are exactly what the elderly body needs. The elderly can effectively avoid osteoporosis and sarcopenia by increasing their protein intake appropriately. If you don't eat meat for a long time you are prone to vitamin B12 deficiency, which damages nerve cells and makes you susceptible to the kind of illness that Liu Da Ma has in the story.

3. After the age of 60, eat meat "2 more and 1 less"

1. Eat more fish

The protein in fish is very close to the body's amino acid pattern, and the fiber is relatively fine, easily absorbed by the body, especially for the elderly with poor digestive function. The company's products are very easy to use. It is also low in fat and high in vitamin A and vitamin D, which can help replenish calcium. It is recommended that seniors keep their fish intake at 40-75g per day, and if they can't do that, they should eat fish at least 3 times a week.

2. Eat more chicken

Chicken is rich in high-quality protein, accounting for up to 23.3g /100g, 2.5 times more than pork. It is also a low-fat food, especially suitable for the elderly, for the prevention of cardiovascular disease, three high are helpful.

3. Eat less red meat

The common pork, beef and lamb fall into the category of red meat, and several studies have confirmed that excessive red meat intake is associated with an increased risk of colorectal cancer. But that doesn't mean you can't eat red meat, and it's not scientific to talk about carcinogenicity without talking about dose. The World Cancer Research Fund recommends a weekly intake of red meat <500g, but not too much to pose excessive health risks. So it's not that you can't eat red meat on a daily basis, but it's recommended to eat less of it.

Fourth, to live a long life, 4 harmful health misconceptions to avoid

Many people will look for a variety of health care methods in order to live a long life, but these four health care methods are not reliable, be careful not to step on the mines.

It is undeniable that the chemical composition within Chinese medicine is purely natural, but we cannot say that it has no side effects. Many Chinese medicines have strong nephrotoxicity and hepatotoxicity, which can lead to irreversible damage to the liver and kidneys when taken improperly, posing a great threat to health. It is important to remember that Chinese medicine is also medicine, and medicine is three times more toxic. The first thing you need to do is to follow your doctor's instructions before taking the drug.

China's dietary guidelines recommend that adult men should maintain a daily water intake of 1.7L per day and 1.5L per day for women, provided that physical activity levels are low. Some sweating, hotter weather and dry air conditions can increase the amount of water consumed. The number of cups is not necessary, but if the urine is light yellow, clear, and adequate, it means that you are drinking enough water.

The Lancet directly states that there is no safe amount of alcohol, even small amounts can be a health risk, and the safest amount of alcohol to drink should be zero! Walking should be done according to your ability, and you don't have to be obsessed with making sure you get 10,000 steps. Long-term overload walking can lead to knee and meniscus damage, which can easily bring irreversible damage to the knee joint. Our dietary guidelines recommend that adults should engage in at least five moderate-intensity activities per week, with a cumulative time of 150 minutes or more, and it is recommended to keep walking at 6,000 steps per day.

In conclusion, both animal and plant foods have their nutritional value, and the body should consume them in moderation, not just one type of food, which is prone to health risks. It is important to have a balanced diet with meat and vegetables on a daily basis. There is also the fact that the elderly should choose the right health care method, do not fall into the above health care misconceptions, which may bring health risks.