Nutrition for Aging

Nutrition plays a crucial role in supporting the functioning and rebuilding of different organs in our bodies. Here is a suggested eating program based on specific organs:

Morning:

1. Brain: Start your day with a small portion of whole grains. Avoid sugar and refined flour. Opt for brown rice if consuming rice.

2. Liver and Gallbladder: Consume foods that support liver health, such as leafy greens, citrus fruits, and cruciferous vegetables.

Lunch:

3. Stomach: Include a source of fish protein (preferably from natural sources, not farmed fish) or white meat (chicken) equivalent to the size of your palm. You can also choose egg protein. Include good fats like omega-3 or omega-6 in your meal. Consume around 250 grams of whole grains.

Afternoon-Evening:

4. Pancreas: During this time, insulin is active, so you can consume sweet or sugary foods as they will be utilized by the body.

5. Kidney: Your organs, including the liver, start to work less efficiently during this time, and the kidneys begin the process of waste elimination. Therefore, eat minimally during this period, and avoid eating anything after 7:00 PM.

Throughout the day, you can consume vegetables (aim for a variety of colors) and fruits (preferably those with lower sugar content).

Formula for calculating daily water intake:

Add your height in centimeters to your weight and divide the sum by 100. The resulting number represents the volume of water in liters that you should aim to drink per day.

For example, if your height is 161 cm and weight is 53 kg:

= (161 + 53) / 100

= 2.14 liters (amount of water to drink per day)

Summary of nutrition principles for reversing aging:

1. Begin your breakfast with protein and avoid consuming sweets or sugar in the morning.

2. Stay adequately hydrated by drinking the calculated amount of water throughout the day. Additionally, drinking tea is recommended.

3. Avoid skipping meals and eat three balanced meals each day.

4. Limit consumption of high-sugar foods, as sugar can negatively affect blood cells.

5. Include fish in your diet to benefit from the omega-3 and omega-6 fatty acids it provides.

6. Minimize intake of flour-based and fried foods.

7. Consume fruits and vegetables that have a lower sugar content.

8. Practice mindful eating by chewing food thoroughly and eating slowly.

9. Keep dinner portions as small as possible.

By Dr. Claude Chauchard

Broadcasted by Vittorn Sophita Sirirat on the program Happy&Healthy FM 102, Saturday 9:00-10:00.