Harvard doctor says eating this way could help you age slower
Photo: How to eat for a long life (Freepik)
Aging is inevitable, but its impact on health and appearance can be slowed. The secret to longevity is not strict calorie counting, but a diet adapted to the needs of each decade of life, according to a statement by Harvard-educated physician Ian K. Smith in his new book Eat Your Age.
What is the secret to a long life
According to Smith, metabolism, hormone balance, and the body’s nutritional needs change with age.
That is why universal diets do not work. Instead, he suggests combining smart food choices, physical activity, and preventive medicine tailored to a person’s age. The goal is not just to live longer, but to preserve health, muscle mass, energy, and reduce the risk of chronic diseases.
Not just calories, but food quality
The doctor advises focusing on an anti-inflammatory diet: omega-3 fats, colorful vegetables, whole grains, and minimal added sugar.
This becomes especially important after age 50, when insulin sensitivity and digestion decline. Inflammation, rather than age itself, is often the underlying cause of cardiovascular and metabolic diseases.
Protein, water, and mindful eating
As metabolism slows, protein becomes key to maintaining muscle and controlling appetite. Smith recommends spreading protein intake evenly throughout the day instead of concentrating it at dinner. Adequate hydration, eating slowly, and portion control are also essential.
Physical activity for longevity
To support heart health and metabolism, the doctor recommends combining strength training with short bursts of high-intensity exercise. At the same time, recovery becomes increasingly important with age — including sleep, rest days, and mobility exercises.
What matters in different decades
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30s — time to build habits that prevent future problems.
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40s — a shift toward actively protecting health through diet and screenings.
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50s — focus on preserving muscles and bones and reducing inflammation.
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60+ — nutrition and movement as the foundation of mobility, mental clarity, and independence.
Earlier, we shared 5 vegetables that can cause bloating when eaten raw.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
