advice from a Harvard biologist

According to biologist David Sinclair, a renowned Harvard researcher, There are 5 foods you should avoid once you reach age 30.. If we can eliminate them, replacing them with much healthier ones, as well as other options that affect our lifestyle, the results will not be long in coming.

Sugar is the main enemy

According to a Harvard researcher, sugar is a great enemy. We are talking about simple sugar, which together with fructose promotes aging and increases the risk of chronic diseases

. Sugar promotes protein glycation, disrupting cellular functions.

Natural and unprocessed products can be used as a viable alternative. Just Consume natural sweeteners in moderation and avoid sugary drinks.including industrial fruit juices.

Enemies of the heart

refined carbohydrates, ubiquitous in our eating habits, are not perfect. Let’s think about white bread, cookies or crackers. The harm they cause to our health is similar to the harm from sugar..

Refined carbohydrates quickly increase blood glucose levels and cause insulin spikes, which also contribute to faster aging.

Diets rich in refined carbohydrates are associated with increased risk of cardiovascular disease and diabetesespecially type 2 diabetes.

Eat less meat and dairy products

Biologist David Sinclair also invites eat as little meat and dairy as possiblefavoring plant-based foods, given that plant proteins stimulate genes such as sirtuins, which promote longevity.

Alternatively, you can increase your intake of legumes, seeds, nuts, tofu, tempeh and quinoa. When it comes to red meat, Sinclair cites numerous studies, including one published in International Journal of Epidemiologyfrom which it is concluded that Higher red meat consumption is associated with increased risk of all-cause mortalityincluding cardiovascular disease and cancer.

According to Sinclair, high consumption of dairy products may be associated with increased risk some types of cancer. The hypothesis is based on the presence of hormones and growth factors in these products.

Ultra-processed foods

The modern food industry uses chemically processed ingredients with added additives, preservatives and artificial flavors. Many studies agree that They are harmful to health and accelerate aging.

The biologist urges us to read the labels of the foods we buy. Better Avoid products with long lists of unknown ingredientsYes, as natural as possible and minimally processed, fresh, preferably homemade.

Attention to alcohol consumption

Excessive consumption of alcohol is very harmful to our body. Sinclair recommends moderation in alcohol consumption. In fact, according to a famous biologist, It’s even better to give preference to non-alcoholic drinks or other much healthier alternatives such as fruit-flavored infusions and water.