His new book, Eat your ageprovides a toolkit for defying the effects of aging by implementing simple fitness, diet and lifestyle changes each decade.
The thesis of the book is quite simple: exercise and focusing on mental health and life’s purpose are as essential as eating well. It provides a step-by-step dietary guide to staying healthy in your 30s, 40s, 50s and beyond to increase longevity and avoid disease.
He says one of the most important steps to staying young is doing resistance training, like weightlifting. “It’s as important as cardio as people age, but not enough Americans do it,” he said.
A landmark study in Australia found that high-intensity workouts consisting of sprints can prevent dementia, and similar programs exist in Atlanta, according to the AJC. reported.
When it comes to diet, Smith’s approach is simple: Vegan or vegetarian diets are great for some, but for most people, a diet that’s 70 percent plants and 30 percent “whatever you want is realistic and would benefit most people. Doctors and dietitians say reducing meat and dairy in the diet, even gradually, can provide myriad health benefits and help with weight loss and maintenance, according to the AJC. reported in October.
Smith served two terms on the President’s Council on Fitness, Sports and Nutrition under former President Barack Obama. He is the author of 15 books and is a former co-host of the Emmy Award-winning syndicated daytime talk show, “The Doctors,” and is the former medical correspondent for the NBC News network.
Reduce your salt intake to look better
Excessive consumption of foods high in sodium can lead to several health problems, including high blood pressure, heart disease and stroke, notes Smith. Too much salt can also erode a person’s youthful appearance, he explained, because sodium causes the body to retain water and causes swelling under the eyes.
Excess salt consumption is a problem in Georgia, as the AJC said. reportedbecause the Peach State is the proverbial Loop of the American “Strike Belt” of the Southeastern States with extremely high stroke rates. Researchers say that excessive consumption of sweet, salty and other processed foods can lead to vascular damage in the brain. And this, in turn, can cause strokes and dementia.
Smith urges patients to view food as medicine itself, rather than just fuel. To that end, her book offers several 30-day meal plans for eaters of different taste tendencies.
The icing on the cake of her list of tips for improving your health is to stay socially active.
“The aging process is an isolating experience for many reasons,” Smith said. “It becomes a problem that as you get older you no longer function as you did in the past. Instead of building social circles, you lose social circles. This isolation can be linked to all kinds of mental illness and cognitive decline.
Loneliness is associated with real risks for human health: increased risk of stroke, memory loss and cardiovascular diseases. A report from the Georgia Regional Commission found a link between loneliness in older adults, high rates of stroke and lack of public transportwhich can limit social interactions. A study states that the impact of loneliness on health is equivalent to smoking 15 cigarettes a day.
Dr. Ian K. Smith’s Tips for Staying Young and Beautiful
▪ Find a purpose
▪ Eat more plants, less meat
▪ Less stress
▪ Find your community
▪ Increase vitamin C intake
▪ Full of antioxidants
▪ Stock up on fermented foods
▪ Stay hydrated
▪ Reduce your salt intake
▪ Protect your skin
▪ Exercise your core
▪ Limit alcohol
▪ Sleep long and deeply
▪ Visit your dentist
▪ Exercise your brain