Reviewed by Dietitian Madeline Peck, RDN, CDN
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Key Points
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Start your day with 25–30g of protein to help preserve muscle as you age.
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Water-based cooking and eating more plant foods can reduce inflammation, among other benefits.
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Tea, calcium-rich foods and morning movement all support healthy aging.
Healthy aging doesn’t happen overnight. It is the result of small, intentional habits, done over time, that support your mind and body. One of the most impactful places to start is with your morning routine. What you eat in those first few hours of waking can shape the health of your muscles, bones and brain as you age. Starting the day with foods that support these essential systems helps lay the groundwork for lasting vitality and longevity. To help build your morning routine, we sat down with registered dietitians and nutrition scientists to break down five food-related habits that slow the clock on the aging process.
Prioritize Protein
As we get older, our bodies may become less efficient at maintaining muscle and recovering from daily wear and tear. This gradual loss of muscle mass and strength, known as sarcopenia, affects up to 16% of older adults worldwide. Left unchecked, sarcopenia is associated with an increased risk of osteoporosis, metabolic disorders and cognitive impairment.
Diana Dibblee, RD, M.Ed., YTT, a women’s health dietitian specializing in healthy aging, shares that one of the best ways to preserve muscle mass and strength as you age is to prioritize protein. “This is critical for reducing frailty and falls—the No. 1 factor impacting us as we grow older,” she explains. To combat these effects, she recommends starting your day with high-quality protein sources such as eggs, Greek-style yogurt, fish, lean poultry, tofu or legumes, aiming for 25 to 30 grams of protein per meal.
Use Water-Based Cooking
Healthy aging isn’t just shaped by what foods you eat, but also by how you prepare them. “Foods cooked with water help to slow aging,” says Michelle Davenport, Ph.D., RD, a nutrition scientist and dietitian. She explains that cooking with water produces fewer advanced glycation end products (AGEs), which are compounds that are created when proteins and sugars bind during dry, high-heat cooking like grilling, roasting or frying.
“They can accumulate in tissues over time. High AGE levels have been implicated in oxidative stress, inflammation and many age-related diseases, including vascular stiffness, diabetes complications and organ dysfunction,” she adds. The good news is that studies show lowering AGE intake improves metabolic markers in adults, and using water-based cooking methods can help reduce these compounds while keeping meals nutritious and flavorful. A few dishes that use this method of cooking include oatmeal, congee, broth-based soups, steamed grains and poached eggs.
Eat More Plant Foods
Adding more plants to your morning meals is another way to slow the aging process. Davenport emphasizes that whole fruits and vegetables contain a full spectrum of nutrients, from polyphenols and fiber to vitamins, minerals and water—all working together to help the body function well as you age.
Both dietitians note that fiber, in particular, is consistently associated with lower all-cause mortality and a lower biological aging score., Interestingly, the time of day you eat it can further boost its benefits. “Eating fiber earlier in the day improves satiety (curbs hunger), supports regular bowel movements and stabilizes blood sugar,” says Davenport. Dibblee adds that a diet high in plants and fiber also improves gut health, helps lower inflammation, slows cognitive decline and improves heart health., To reap these benefits, both dietitians recommend reaching for whole grains, fruits, vegetables, nuts, seeds and legumes to obtain at least 25 grams of fiber a day. Try adding berries to oats, vegetables to omelets, and leafy greens to smoothies to meet your daily goal.
Focus on Calcium and Vitamin D-Rich Foods
“Kick-start your day with a glass of fortified plant or cow’s milk or a bowl of Greek yogurt,” says Dibblee. Why? She highlights that these foods are an easy and effective way to get calcium and vitamin D.
“Calcium absorption in our intestines decreases with age, and low calcium intake increases risk of fractures,” warns Dibblee. In fact, research has shown that over 50% of elderly adults will fracture a bone at some point in their later years of life. Fortunately, Dibblee points out that vitamin D improves calcium absorption. However, it can be hard to get the recommended vitamin D in the winter months. This is where supplementation can come in handy. She suggests aiming for 1,000 to 2,000 IU of vitamin D per day and 1,200 milligrams of calcium to help protect your bones as you age.
Drink a Cup of Tea
There is nothing quite like a warm cup of tea first thing in the morning. Beyond its warmth and pleasant aroma, Davenport shares that tea is one of the richest and most consistent sources of polyphenols in the diet. “Polyphenols are plant compounds that act as antioxidants and anti-inflammatory agents. Higher polyphenol intake is linked to better cardiometabolic health and slower aging (as measured with biological markers),” she explains. Polyphenols do this by combating oxidative stress, reducing inflammation and supporting endothelial function.
Because of its beneficial compounds, Davenport highlights that habitual tea drinking has been associated with lower risk of frailty and better health outcomes in long-term studies that follow groups of people over time. She suggests opting for loose-leaf green, white, black or herbal tea to avoid potential plastics leaching from tea bags. “You can even make a tea with some mashed berries and your favorite herbs. Fresh ginger and lemon is a favorite of mine too.” Whichever variety you choose, making tea a morning ritual delivers both immediate comfort and long-term benefits for years to come.
Other Morning Tips for Healthy Aging
There is much more to healthy aging than the foods and drinks we consume. Both dietitians share that slowing the aging process also includes:
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Connecting with loved ones. “Oxytocin, the love hormone, is oftentimes also called the longevity hormone because it is so powerful in combating the hallmarks of aging,” says Davenport. Dibblee chimes in, stating that strong social ties are associated with lower mortality risk, calmer thoughts and improved brain health. She recommends joining a book club, having a game night with friends, going to a local café or gym to chat or exercise with loved ones or volunteering at a local school or animal shelter. “All of these key interactions will help preserve executive function and memory, so you age well both physically and mentally.”
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Engaging in joyful movement. “If your schedule can accommodate it, a morning walk can do wonders for your mind and body. By starting with movement outside, you’re getting fresh air, sunshine and moving those muscles,” explains Davenport. Dibblee adds that regular physical activity is one of the strongest predictors of slower functional decline and reduced mortality as we age. “You will live longer and fully with strong bones and muscles, so get out there and move your body when you can.”
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Beginning your day with calming activities. Because stress is rampant, Dibblee shares that finding ways to incorporate relaxing habits such as slow breathing, meditation, journaling or quiet reflection can set the stage for a positive outlook as you age. “Studies show mindfulness and breathwork lower cortisol levels, improve sleep and reduce inflammation.”
Our Expert Take
Aging healthfully is about the consistent choices you make each day. From prioritizing protein and using water-based cooking to eating more plants, drinking tea and focusing on vitamin D and calcium-rich foods, each of these healthy habits helps preserve muscle, strengthen your bones, protect your brain and reduce the risk of developing age-related diseases. But beyond your food choices, experts agree that connecting with those you love, moving your body, spending time outdoors and finding ways to reduce stress all play pivotal roles in slowing the aging process. Taken together, these small habits can have a profound positive impact on your overall health.
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