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<alt_title>
#  11 Things to Avoid & 10 Things to Do to Stay Healthy After 50
</alt_title>
<shortSummary>
This video by Dr. Stanfield covers the 11 things you should avoid after the age of 50 to maintain good health and prevent chronic diseases. He also shares 10 things you can do to promote your health, focusing on nutrition, exercise, and other important factors.
</shortSummary>
<summary>
##  What Not to Do After 50 [0.12]
1. **Avoid Iron Supplements** [37.559] - Excess iron can accumulate in organs, causing damage to the liver, heart, and pancreas. Instead, focus on getting iron from natural food sources unless a doctor recommends supplementation due to deficiency.
2. **Avoid Calcium Supplements** [63.559] -  Too much calcium supplementation can lead to kidney stones and cardiovascular issues.  Instead, get calcium from dairy products, leafy greens, and fish.
3. **Avoid Vitamin A & E Supplements** [88.92] -  The US Preventative Services Task Force advises against using these for cardiovascular disease or cancer prevention. High doses can be toxic and have been associated with increased death rates.
4. **Avoid Mega-Dosing Vitamin D & B6** [123.68] - Excessive Vitamin D can increase the risk of falls and fractures, while excessive vitamin B6 can cause nerve damage.  Follow a doctor's advice and avoid exceeding 2,000 International Units of vitamin D per day.
5. **Avoid Overusing Anti-inflammatories** [151.959] -  Anti-inflammatories like ibuprofen and naproxen offer pain relief, but they can also cause gastrointestinal bleeding, cardiovascular problems, and kidney damage. Use them sparingly or not at all.
6. **Avoid Alcohol** [175.4] - Alcohol can exacerbate kidney disease, increase cancer risk, worsen sleep quality, and disrupt chronic conditions like hypertension.
7. **Avoid High Sugar and High Salt Diets** [199.68] - These diets contribute to obesity, diabetes, and heart disease. Limit added sugars and watch out for hidden salt in processed foods.
8. **Avoid Saturated Fat** [216.2] -  Saturated fat can clog arteries and increase the risk of heart disease. Limit fatty cuts of meat, butter, and full-fat dairy products. Choose healthier fats like those found in fish, nuts, seeds, extra virgin olive oil, and avocados.
9. **Avoid Ignoring Sleep Issues** [253.56] - Poor sleep can contribute to cognitive decline, mood disorders, and chronic conditions like diabetes and heart disease. Consult a health professional if you have persistent sleep problems like sleep apnea.
10. **Avoid Polypharmacy** [282.919] -  Taking multiple medications can be harmful due to potential adverse interactions. Always review your medications and supplements with your healthcare provider and aim to keep your regimen as simple as possible.
11. **Avoid Ignoring Medications That May Be Turning Into Poisons** [297] -  As we age, some medications can start to become toxic. Regularly review your medications and supplements with your healthcare provider to ensure they are still appropriate.

##  What to Do After 50 [320.68]
1. **Focus on a High Lean Protein Diet** [335.44] - Protein is crucial for maintaining muscle mass and metabolic health.  Aim for around 1.6 grams of protein per kilogram of body weight per day to maximize muscle response to resistance exercise.
2. **Engage in Supervised Resistance Exercise** [366.68] -  Think of your muscles like a bank account. If you don't make regular deposits through resistance exercise, your muscle mass will decline. Aim for at least two to three resistance training sessions per week.
3. **Include Cardio Exercise** [425.8] - Cardio exercise keeps your heart healthy and reduces the risk of heart disease. Aim for at least 150 minutes of moderate-intensity exercise or up to 60 minutes of high-intensity aerobic exercise per week.
4. **Eat Non-Starchy Vegetables** [449.039] - These vegetables are nutrient-dense and provide essential vitamins, minerals, and fiber without the extra calories. Aim to fill half your plate with colorful non-starchy vegetables at each meal.
5. **Include Unsaturated Fats** [491.759] - Good fats like extra virgin olive oil and avocados support heart health and can improve lipid profiles and reduce inflammation.
6. **Eat Whole Fruits** [515.159] -  Fruits are packed with vitamins, fiber, and antioxidants.  Aim for at least two servings of fruit per day.
7. **Get Regular Cholesterol Blood Tests** [567.64] - Regular cholesterol blood tests are essential for monitoring LDL cholesterol and ApoB levels. Aim for LDL cholesterol under 60 and ApoB under 50 to 60.
8. **Monitor Home Blood Pressure** [594.839] - Regular home blood pressure monitoring helps you keep track of your blood pressure and ensure it stays within a healthy range. Aim for a systolic blood pressure below 120 in your 50s.
9. **Consider Getting a DEXA Scan** [650.04] -  This scan measures bone density and can identify bone loss before it leads to fractures, allowing for early intervention.
10. **Get Regular Health Screenings** [699.72] -  Regular health screenings, especially for cancer, are crucial for early detection and treatment.
11. **Socialize and Engage in Cognitively Challenging Activities** [709.399] - Your brain is like a muscle, the more you use it, the stronger it gets.  Social interactions and activities like puzzles, reading, or learning new skills can help maintain cognitive performance and mental health.
</summary>
<chapters>
[
  {
    "title": "What Not to Do After 50",
    "time": 0.12
  },
  {
    "title": "1. Avoid Iron Supplements",
    "time": 37.559
  },
  {
    "title": "2. Avoid Calcium Supplements",
    "time": 63.559
  },
  {
    "title": "3. Avoid Vitamin A & E Supplements",
    "time": 88.92
  },
  {
    "title": "4. Avoid Mega-Dosing Vitamin D & B6",
    "time": 123.68
  },
  {
    "title": "5. Avoid Overusing Anti-inflammatories",
    "time": 151.959
  },
  {
    "title": "6. Avoid Alcohol",
    "time": 175.4
  },
  {
    "title": "7. Avoid High Sugar and High Salt Diets",
    "time": 199.68
  },
  {
    "title": "8. Avoid Saturated Fat",
    "time": 216.2
  },
  {
    "title": "9. Avoid Ignoring Sleep Issues",
    "time": 253.56
  },
  {
    "title": "10. Avoid Polypharmacy",
    "time": 282.919
  },
  {
    "title": "11. Avoid Ignoring Medications That May Be Turning Into Poisons",
    "time": 297
  },
  {
    "title": "What to Do After 50",
    "time": 320.68
  },
  {
    "title": "1. Focus on a High Lean Protein Diet",
    "time": 335.44
  },
  {
    "title": "2. Engage in Supervised Resistance Exercise",
    "time": 366.68
  },
  {
    "title": "3. Include Cardio Exercise",
    "time": 425.8
  },
  {
    "title": "4. Eat Non-Starchy Vegetables",
    "time": 449.039
  },
  {
    "title": "5. Include Unsaturated Fats",
    "time": 491.759
  },
  {
    "title": "6. Eat Whole Fruits",
    "time": 515.159
  },
  {
    "title": "7. Get Regular Cholesterol Blood Tests",
    "time": 567.64
  },
  {
    "title": "8. Monitor Home Blood Pressure",
    "time": 594.839
  },
  {
    "title": "9. Consider Getting a DEXA Scan",
    "time": 650.04
  },
  {
    "title": "10. Get Regular Health Screenings",
    "time": 699.72
  },
  {
    "title": "11. Socialize and Engage in Cognitively Challenging Activities",
    "time": 709.399
  }
]
</chapters>
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