What you consume in the first few hours after waking can shape the health of your muscles, bones, and brain as you age. Establishing a wise routine early on is the foundation for lasting vitality and longevity.
To help you build morning habits, nutritionists and food scientists have analyzed five eating-related habits that help 'freeze' the aging clock:
Prioritize protein
As you age, the body becomes less efficient at maintaining muscle and recovering from daily damage. The gradual loss of muscle mass and strength, known as sarcopenia, affects 16% of older adults globally, leading to risks of osteoporosis, metabolic disorders, and cognitive decline.
Nutritionist Diana Dibblee emphasizes prioritizing protein as the best way to preserve muscle: "This is crucial for reducing frailty and falls - a leading factor affecting us as we age." She recommends starting the day with high-quality protein sources such as eggs, Greek yogurt, fish, lean poultry, tofu, or legumes, aiming for 25-30 g of protein per meal.
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Dishes such as porridge, soup, steamed grains, and poached eggs are optimal morning choices. Photo: Bui Thuy |
Use water-based cooking methods
Healthy aging depends not only on what you eat but also on how you prepare it. Doctor Michelle Davenport explains that cooking with water (boiling, steaming, stewing) produces fewer advanced glycation end products (AGEs) compared to high-heat, dry cooking methods like baking or frying.
AGEs are compounds formed when proteins and sugars bind under high temperatures. They accumulate in tissues over time, causing oxidative stress, inflammation, and age-related diseases such as arterial stiffening, diabetic complications, and organ dysfunction. Dishes like porridge, soup, steamed grains, and poached eggs are optimal choices to minimize these compounds while retaining delicious flavor.
Boost plant-based foods
Doctor Davenport emphasizes that whole fruits and vegetables are packed with nutrients, from polyphenols and fiber to vitamins, minerals, and water - all working together to help the body function well.
Fiber, in particular, is strongly linked to reduced all-cause mortality and improved biological aging markers. Consuming fiber early in the day helps increase satiety, supports digestion, and stabilizes blood sugar. Additionally, a diet rich in plants and fiber helps lower inflammation, slow cognitive decline, and improve cardiovascular health. Experts recommend consuming at least 25 g of fiber daily from whole grains, nuts, and berries.
Focus on calcium and vitamin D-rich foods
"Start your day with a glass of nut milk, fortified cow's milk, or a bowl of Greek yogurt," advises expert Dibblee. This is the simplest and most effective way to supplement calcium and vitamin D.
Intestinal calcium absorption decreases with age, increasing the risk of fractures. Research indicates that over 50% of older adults will experience a fracture at some point in their lives. Vitamin D helps improve calcium absorption, but it is challenging to get enough during winter. Therefore, supplementing with approximately 1,000 to 2,000 IU of vitamin D and 1,200 mg of calcium daily is necessary to protect bone health.
Enjoy a cup of tea
Tea is one of the most abundant and stable sources of polyphenols. These plant compounds act as antioxidants and anti-inflammatories, helping protect vascular endothelial function and combat oxidative stress.
Regular tea consumption is associated with a reduced risk of physical frailty and better health outcomes in long-term studies. Experts suggest choosing loose-leaf tea (green tea, white tea, black tea, or herbal tea) to avoid microplastic risks from tea bags. You can also brew tea with mashed berries, fresh ginger, and lemon to enhance its benefits.
Beyond food, experts note that slowing down aging also includes:
- Connect with loved ones: The love hormone oxytocin is also known as the longevity hormone due to its powerful ability to combat signs of aging. Social connection helps reduce mortality risk, improve brain health, and memory.
- Move with joy: A morning walk helps you get sunlight exposure, fresh air, and muscle movement. Regular physical activity is one of the strongest predictors for reduced functional decline as you age.
- Start the day with stillness: Stress is an enemy of youth. Relaxing habits such as slow breathing, meditation, or journaling help lower cortisol levels, improve sleep, and reduce inflammation.
My Y (According to Eating Well)
