To have a healthy old age, preparing anti-aging habits from after age 50 is extremely necessary. Dr. Erika Hutz - an geriatric surgeon at Endeavor Health (USA) - shared a personal roadmap to help her maintain youthful vitality. All are done before 9 am.
Drink enough water to prevent biological aging
Many studies show that people who do not provide enough water for their bodies are at risk of faster biological aging and face chronic diseases. According to Dr. Erika Hutz, older people often experience reduced thirst, so taking the initiative to drink water is very important.
The general rule for women from 51 years old is about 9 glasses of water per day and for men is 13 glasses. She usually starts the day by drinking from 250ml to 500ml of water right before exercising to support cell function and overall health.
Prioritize strength training
To combat the decline in bone density and muscle mass as she gets older, Dr. Erika Hutz maintains a strict training schedule. She wakes up at 5:40 am and starts a 30-minute exercise at 6:00 am.
She focuses on heavy resistance exercises under the guidance of a professional trainer. Strength training with significant load capacity not only helps maintain her figure but is also a strong investment in long-term metabolic health.
Protein-rich breakfast
Strategic nutrition plays an important role in anti-aging. According to Dr. Erika Hutz, people who consume high amounts of protein will maintain muscle mass and maintain better physical function over time.
Her breakfast menu often alternates between two options: fresh cheese served with chopped apples, or overnight oatmeal smoothie combined with Greek yogurt, nut milk and chia seeds. This breakfast helps restore muscle after exercise and provides lasting energy for the whole day.
Consistent skin care and vitamin supplementation
Protecting appearance and bone and joint health is an indispensable part. Dr. Erika Hutz maintains a skin care routine including vitamin C serum, eye cream, moisturizer and sunscreen to protect her skin from environmental impacts. At the same time, she supplements calcium and vitamin D to support bone strength, helping the body become more flexible when entering old age.
