When Dr. Ian K. Smith isn’t writing books about healthy living, or penning novels, you might find him walking around his favorite city, Paris.
He loves the French capital because, among its many charms, he says it’s one of the easiest places in the world to meet one’s daily step count.
“Walking is a way of life in Paris,” Smith told the Atlanta Journal-Constitution. “But even if you live in a rural area where things are spread apart and you have to drive, making a concerted effort to go for a walk or a hike in your local park is essential.”
His new book, “Eat Your Age,” provides a toolkit for defying the effects of aging by implementing simple fitness, diet, and lifestyle changes every decade.
The thesis of the book is pretty simple: exercise and a focus on mental health and purpose in life are as critical as eating properly. He provides a step-by-step diet guide to keeping healthy in one’s 30s, 40s, 50s, and beyond to increase longevity and stave off illnesses.
One of the most important steps to staying young, he says, is to engage in resistance training, like weightlifting. “It is as important as cardio as people age, but not enough Americans are doing it,” he said.
A landmark study conducted in Australia found that high-intensity workouts consisting of sprints can stave off dementia, and similar programs exist in Atlanta, the AJC reported.
When it comes to eating, Smith’s approach is simple: vegan or vegetarian diets are great for some, but for most people, a diet consisting of 70% plants and 30% “whatever you want is realistic, and would benefit most people.” Doctors and dietitians say reducing meat and dairy in one’s diet, even gradually, can bring myriad health benefits and help drop weight and keep it off, the AJC reported in October.
Smith served two terms on the President’s Council for Fitness, Sports, and Nutrition under former President Barack Obama. He has authored 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 NBC News network.
Reduce salt intake to look better
Excess consumption of high-sodium foods can lead to several health problems, including high blood pressure, heart disease, and stroke, Smith notes. Too much salt can also erode a person’s youthful appearance, he said, because sodium causes the body to retain water and cause puffiness under the eyes.
Excess salt consumption is a problem in Georgia, as the AJC has reported, because the Peach State is the proverbial buckle of America’s “Stroke Belt” of Southeastern states with extremely high rates of stroke. Researchers say excess consumption of sugary, salty, and other processed foods can lead to vascular damage in the brain. And that, in turn, can cause strokes and dementia.
Smith urges patients to think of food as medicine itself, rather than just fuel. To that end, his book provides several 30-day meal plans for eaters of various taste proclivities.
The cherry on top of his list of health-improving tips is to stay socially active.
“The process of aging is an isolating experience for many reasons,” Smith said. “The fact that as you age you aren’t functioning like you have in the past becomes a problem. Instead of building social circles, you lose social circles. That isolation can be linked to all kinds of mental health illness and cognitive decline.”
Loneliness is associated with actual harm to human health: increased risk of stroke, memory loss and cardiovascular disease. A report by the Georgia Regional Commission found a connection between loneliness in seniors, high stroke rates and lack of public transportation, which can limit social interactions. One study asserts that the health impact of loneliness is equivalent to smoking 15 cigarettes a day.
Dr. Smith’s tips to stay young and beautiful
▪ Find purpose
▪ Eat more plants, less 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