Key foods to include in your breakfast to help you live longer, according to a longevity expert

With an aging population and increasing life expectancy in Spain, there has been increased interest in maintaining good long-term health. Dr. Iván Ibáñez, an expert in the field of longevity and preventive nutrition and director of the Longevity Clinic in Girona, shared his knowledge about the importance of diet for aging in an interview with the magazine Infobae Spain.

Ibáñez emphasizes that life expectancy is influenced by “epigenetics,” a combination of genetic and environmental factors, with the latter being decisive in 80% of cases. For this reason, he points out, although “we cannot change our genetics, we can significantly influence our lifespan through our daily choices.”

Among the healthy habits that can improve our quality of life, nutrition plays an important role in aging, starting with breakfast. According to the expert, a nutritious and balanced breakfast should include “protein, complex carbohydrates and healthy fats.” Protein, for example, can be found in foods such as eggs, nuts and Greek yogurt. Complex carbohydrates are found in oats and fresh fruit, while healthy fats can be obtained from avocados and seeds.

A diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats, he emphasizes, can reduce the risk of chronic diseases such as diabetes, cardiovascular disease and some types of cancer. “Antioxidants found in many plant foods fight oxidative damage to cells, which can slow the aging process,” he explains. Additionally, maintaining a balanced diet helps maintain a healthy weight, reduce inflammation, and improve the immune system.

It also emphasizes the importance of meal sequencing to avoid insulin spikes. “I recommend eating protein first and then carbs or fruit. If we eat fruit mid-morning or mid-afternoon, it’s ideal to eat a handful of nuts first to prevent a spike in blood sugar,” says Ibáñez. .