Ian K. Smith, a writer and former talk-show presenter who collaborated with Barack Obama, offers insights into extending life quality. Steering clear of isolation is essential.

If Dr. Ian K. Smith isn’t busy authoring books on wellness or crafting novels, he could be spotted strolling through his beloved city of Paris.

He adores the French capital due to its numerous attractions, mentioning that it ranks as one of the simplest locations globally for reaching your daily step goal.

”
Walking
is a way of life in Paris,” Smith states. “However, even if you reside in a countryside region where places are more dispersed and driving is necessary, consciously taking time to stroll or trek at your nearby park remains crucial.

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His new book,
Eat Your Age
offers a toolbox for combating the impacts of aging through straightforward methods
fitness
, dietary habits, and lifestyle adjustments every ten years.

The main idea of the book is quite straightforward: prioritize physical activity and concentrate on mental well-being.
purpose in life
as important as proper nutrition. He offers a detailed dietary plan for maintaining health in your thirties, forties, fifties, and well into older ages with the aim of boosting lifespan and preventing diseases.

He states that one of the key ways to remain youthful is by getting involved in various activities.
resistance training, like weightlifting
.

“As one ages, strength training becomes just as crucial as cardiovascular exercise, yet insufficient individuals engage in it,” he remarks.

A significant research carried out in Australia discovered that
High-intensity exercises that include sprints may help prevent dementia.
.

When it comes to dining, Smith’s strategy is straightforward:
vegan or vegetarian diets
work well for some individuals; however, for the majority, a dietary approach comprising 70 percent plant-based foods and allowing 30 percent of whatever you desire is both practical and advantageous for most people.

Doctors and dietitians say
reducing meat and dairy
Incorporating changes into one’s diet, even incrementally, can yield numerous health advantages and assist with losing weight as well as maintaining the loss.

Smith was appointed to serve two terms on the United States President’s Council for Fitness, Sports, and Nutrition — an advisory panel focused on encouraging healthy diets and exercise among individuals — during the tenure of the previous president.
Barack Obama
.

He has authored 15 books and previously served as a co-host for an Emmy Award-winning syndicated daytime talk show.
The Doctors
, and was previously the medical correspondent for the American TV network NBC.

Overindulging in sodium-rich dishes may result in various health issues, such as
high blood pressure
,
heart disease
and
stroke
Smith points out. Excessive salt intake can also diminish one’s youthful look, as sodium prompts the body to hold onto water, leading to swelling beneath the eyes.

Scientists claim that consuming too many sugary, salty, and other processed foods may result in blood vessel harm within the brain. This damage could then trigger strokes as well as dementia.

Smith urges patients to
consider food as inherent medication
, instead of merely fuel. With this objective in mind, his book offers multiple 30-day meal plans tailored to individuals with different culinary preferences.

The final item atop his list for enhancing health is to maintain an active social life.

Smith explains, “Ageing often turns out to be an isolating journey due to various factors. As one ages, they may not function as they once did, which poses challenges. Rather than expanding their social networks, people tend to see them shrink. This sense of isolation can contribute to numerous mental health issues and a decline in cognitive abilities.”

Loneliness
is linked to potential damage to human well-being: heightened chance of stroke, loss of memory, and heart conditions.

A research claims that the effect of solitude on health is similar to
smoking
15 cigarettes a day.

Adopt Smith’s advice for maintaining youthfulness and attractiveness

• Find purpose

• Consume more plant-based foods and reduce your intake of meat.

• Stress less

• Find your community

• Increase vitamin C intake

• Gorge on antioxidants

• Fill up on
  fermented foods

• Stay hydrated

• Cut back on salt

• Protect your skin

• Exercise your heart

• Limit
  alcohol

• Sleep
  long and deeply

• Visit your dentist

• Exercise your brain

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The article initially appeared on the South ChinaMorning Post (www.scmp.com), which is the premier source for news coverage of China andAsia.

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