Start your day with these habits and you will live longer

Eat protein

According to the journal Metabolism, as we age, the body becomes less efficient at maintaining and rebuilding muscle. Gradual loss of muscle mass and strength, known as sarcopenia, affects up to 16% of older adults worldwide. Untreated sarcopenia increases the risk of osteoporosis, metabolic disorders, and cognitive decline.

Dietitian and physician Diana Dibbley recommends starting your day with high-quality protein sources such as eggs, Greek yogurt, fish, tofu, or legumes, aiming for 25–30 g of protein per meal. This helps maintain muscle mass and strength with age.

Cook with water

Healthy aging is influenced not just by what you eat, but how you prepare it. Cooking food in water reduces the formation of advanced glycation end products (AGEs) compounds that form when proteins and sugars interact at high dry-heat temperatures, such as grilling, baking, or frying. Over time, AGEs can accumulate in tissues, contributing to oxidative stress, inflammation, age-related diseases, diabetes complications, and organ dysfunction.

Morning meals using this method include oatmeal, rice porridge, broth-based soups, steamed grains, and poached eggs.

Eat more plant-based foods

Adding more plants to your breakfast helps slow aging. Whole fruits and vegetables provide a wide range of nutrients from polyphenols and fiber to vitamins that support healthy body function over time.

Fiber early in the day improves satiety, supports regular digestion, and stabilizes blood sugar levels. Include whole grains, fruits, vegetables, nuts, seeds, and legumes, aiming for at least 25 g of fiber per day. Try adding berries to oatmeal, vegetables to omelets, or leafy greens to smoothies.

Choose foods rich in calcium and vitamin D

Start your morning with a glass of plant-based or cow’s milk, or Greek yogurt, to get calcium and vitamin D. Calcium absorption decreases with age, and low intake increases fracture risk. Vitamin D enhances calcium absorption. During winter, when sunlight is limited, consider taking 1,000–2,000 IU of vitamin D daily, alongside 1,200 mg of calcium, to support bone health.

Drink tea

A warm cup of tea in the morning isn’t just comforting, it’s also one of the richest and most consistent sources of polyphenols, plant compounds with antioxidant and anti-inflammatory effects. Higher polyphenol intake is linked to slower aging, as they combat oxidative stress and reduce inflammation.

Earlier, we wrote about 5 surprising stress symptoms everyone overlooks.

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.