When Dr. Ian K. Smith does not write books on a healthy life or novels, you could find him to walk in his favorite city, Paris.
He loves the French capital because, among his many charms, he says that it is one of the easiest places in the world to respond to his daily number.
“Walking is a lifestyle in Paris,” said Smith at Atlanta Journal-Constitution. “But even if you live in a rural area where things spread and you have to drive, make a concerted effort to walk or a hike in your local park is essential.”
His new book, “Eat Your Age”, provides a toolbox to challenge the effects of aging by implementing simple fitness, diet and lifestyle changes every decade.
The thesis of the book is quite simple: the exercise and the emphasis on mental health and the goal in life are as critical as eating properly. It provides a step-by-step diet guide to stay healthy in the 1930s, 40s, 50s and beyond to increase longevity and avoid diseases.
One of the most important steps to stay young, he says, is to engage in resistance training, such as weightlifting. “It is as important as cardio that people age, but not enough Americans do,” he said.
A historical study conducted in Australia has revealed that high intensity training composed of sprints can avoid dementia and similar programs exist in Atlanta, AJC reported.
When it comes to eating, Smith’s approach is simple: vegan or vegetarian diets are perfect for some, but for most people, a diet composed of 70% plants and 30% “Everything you Want is realistic and would benefit most people. ” Doctors and dietitists say that the reduction of meat and dairy products in their diet, even gradually, can bring a myriad of health benefits and help lower weight and maintain it, reported the AJC in October .
Smith served two mandates for the president’s council for fitness, sports and nutrition under former president Barack Obama. He is the author of 15 pounds and is a former co-host of the syndicated day talk show Les Emmy Award, “The Doctors”, and is the former NBC News Network medical correspondent.
Reduce salt consumption to be more beautiful
Excessive consumption of high -level food can cause several health problems, including high blood pressure, heart disease and stroke, note Smith. Too much salt can also erode a person’s juvenile appearance, he said, because sodium makes the body of water hold and causes pockets under the eyes.
Excessive salt consumption is a problem in Georgia, as reported by the AJC, because the fishing state is the proverbial loop of the American “draft belt” of the southeast states with rates of the Extremely high stroke. Researchers say that excessive consumption of sweet, salty and other foods can cause vascular damage to the brain. And this, in turn, can cause cerebral vascular accidents and dementia.
Smith urges patients to consider food as a medicine itself, rather than a simple fuel. To this end, his book provides several 30 -day meal plans for eaters of various taste trends.
The icing in addition to its list of health improvement advice is to remain socially active.
“The aging process is an insulating experience for many reasons,” said Smith. “The fact that as you get older, you don’t work as you have in the past becomes a problem. Instead of building social circles, you lose social circles. This isolation can be linked to all kinds of mental health and cognitive decline. »»
Loneliness is associated with real damage to human health: increased risk of stroke, memory loss and cardiovascular disease. A report by the Regional Georgia Commission has revealed a link between loneliness in the elderly, high stroke rates and the lack of public transport, which can limit social interactions. A study claims that the impact on loneliness health is equivalent to smoking 15 cigarettes per day.
Advice from Dr. Smith to stay young and beautiful
▪ Find a goal
▪ Eat more plants, less meat
▪ Stresses less
▪ Find your community
▪ Increase vitamin C intake
▪ throat on antioxidants
▪ Fill in fermented foods
▪ Stay hydrated
▪ Reduce salt
▪ Protect your skin
▪ Exercise your heart
▪ Limit alcohol
▪ Sleep long and deeply
▪ Visit your dentist
▪ Exercise your brain