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The Internal Medicine Specialist and Scientific Associate of SYMMETRIA®, Dr. Charilaos Gkinos, shares 10 simple yet essential nutrition tips for better health, increased energy, and slowing down the aging process.
Discover how small, everyday changes can make a big difference to your body and your mood.

• Prioritize antioxidant-rich foods: Consume foods high in antioxidants such as vitamins C and E and polyphenols (e.g., berries, dark leafy greens, pomegranates, and dark chocolate). These combat oxidative stress and inflammation, which accelerate aging.

• Incorporate omega-3 fatty acids: Eat fatty fish (salmon, mackerel, sardines) or plant-based sources (flaxseeds, chia seeds, walnuts) at least twice a week. Omega-3s support heart, brain, and skin health while reducing age-related decline.

• Choose whole grains over refined carbohydrates: Prefer whole grains like quinoa, brown rice, and oats instead of refined carbs. They provide fiber, stabilize blood sugar levels, and support gut health, which is linked to longevity.

• Increase protein intake: Include lean protein sources (chicken, fish, eggs, legumes, tofu) in every meal to maintain muscle mass, which naturally declines with age. Aim for 0.8–1.2 grams of protein per kilogram of body weight daily.

• Eat plenty of colorful vegetables: Aim for a variety of colorful vegetables (e.g., carrots, bell peppers, broccoli) daily. They are rich in vitamins, minerals, flavonoids, and anthocyanins that support cellular repair and reduce disease risk.

• Limit added sugars and processed foods: Cut back on sugary drinks, sweets, and ultra-processed foods. These promote inflammation and insulin resistance, accelerating aging. Choose natural sweeteners like fruit when needed.

• Stay hydrated with water and herbal teas: Drink 8–10 glasses of water daily to support digestion, skin elasticity, and organ function. Unsweetened herbal teas (e.g., green tea) offer additional antioxidants.

• Incorporate healthy fats: Use olive oil, avocado, and nuts as your main sources of fat. These monounsaturated and polyunsaturated fats support heart health and reduce inflammation—unlike trans fats or excess saturated fats.

• Support gut health with probiotics and prebiotics: Eat fermented foods (yogurt, kefir, sauerkraut) and foods rich in prebiotics (garlic, onions, bananas) to maintain a healthy gut microbiome, which influences immunity and aging.

• Moderate alcohol and caffeine intake: Limit alcohol to no more than one drink per day for women or two for men, and choose red wine for its resveratrol content. Keep caffeine moderate (2–3 cups of coffee or tea) to avoid disrupting sleep, which is vital for anti-aging.