What Health Advice does a Centenarian Give?

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Health advice from a centenarian can be helpful.

After all, that is pretty good street cred.

Several factors influence the length of life.

An individual cannot control some factors.

People are at the mercy of their genes, accidents, and illnesses.

Individuals can control other factors.

According to a recent Insider article titled “A 101-year-old neurologist who still works full-time shares what he eats in a day,” a centenarian shared advice on the mindbodygreen podcast for promoting better health while aging.

A centenarian may have the perfect combination of healthy living and good genes.
Genes and lifestyle choices influence whether a person will live to be a centenarian.

The podcast hosted Dr. Howard Tucker to explore his secrets to aging well.

Tucker is a physician who had his 101st birthday this year.

Born in Cleveland, Ohio, in 1922, Dr. Howard Tucker continues his career full-time.

His wife of 66 years is also alive and well.

What health advice did this centenarian give?

Dr. Howard Tucker shared how keeping curious about the world, surrounding yourself with loving relationships, continuing community involvement through volunteering or work, and preserving a youthful mindset help promote longevity.

Exercise is also a key component of his life.

Tucker runs two to three miles a few times weekly on a treadmill and does not smoke.

What diet does this centenarian recommend?

Tucker shared how he consumes primarily a Mediterranean diet of fish, vegetables, and fruit.

This meal plan prioritizes healthy fats, lean protein, vegetables, and complex carbohydrates like whole grains.

Many studies demonstrate the effectiveness of this diet in promoting brain health and reducing the risk of cardiovascular disease.

Breakfast consists primarily of seasonal fruit.

This looks like melons in the summer months and citrus in the winter months.

His preferred beverages are tea and two percent reduced-fat milk.

While this centenarian can consistently skip lunch to reduce drowsiness, he emphasizes the difference between this habit and intermittent fasting.

Intermittent fasting is a method many use to limit food consumption to a specific time window for weight loss and other benefits to their health.

While intermittent fasting may benefit some individuals, it is not safe or recommended for everyone.

This is particularly true of those with eating disorders.

Although popular, there is some disagreement in the medical community about the effectiveness and safety of skipping meals.

The consensus around its appropriateness for seniors is particularly mixed.

Even so, there is some growing evidence for how the habit of intermittent fasting may slow aging and decrease the risk of developing certain diseases like diabetes, cancer, and heart disease.

Dr. Howard Tucker typically consumes fish and vegetables for dinner.

Broccoli tends to be his vegetable of choice.

Although Tucker consumes meat occasionally, he did not mention eating starchy carbohydrates.

Does this centenarian ever enjoy a little treat?


Dr. Howard Tucker shared how he and his wife often indulge after dinner.

The treats of choice are typically fruit or ice cream rather than baked goods.

Although this centenarian gives health advice based on his own experiences, he also acknowledges genetics play an important role in overall health.

Reference: Insider (Aug. 9, 2023) “A 101-year-old neurologist who still works full time shares what he eats in a day”

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