Last Updated:March 31, 2025, 13:41 IST

Aging is a complex process influenced by various factors, including genetics, environment, and lifestyle choices

What we put on our plate is important; however, even more significant than the food itself is how we prepare it, the combinations we create, and how and when we consume it. The key to good health is digestion—it is digestion that provides nutrients, not just the food itself. Irina Sharma, Certified Nutrition, Health and Lifestyle Coach and founder, LiveWell, shares all you need to know:

Nutrition = Food + Individual Digestive Efficiency

Aging is a complex process influenced by various factors, including genetics, environment, and lifestyle choices. The small intestine plays a critical role in overall well-being, as it is the site of nutrient absorption. Its health directly impacts the body’s ability to repair itself, maintain energy, and prevent inflammation. When the small intestine does not function optimally, it can lead to a condition known as leaky gut, where undigested food particles and toxins leak into the bloodstream. This triggers inflammation and immune responses, accelerating aging and contributing to diseases such as autoimmune disorders, heart disease, cancer, and neurodegenerative conditions.

One of the simplest yet most powerful ways to prevent inflammation and cellular damage is by properly chewing our food. Breaking food down thoroughly before it enters the digestive system supports efficient digestion, enhances nutrient absorption, and facilitates toxin elimination—all of which reduce the risk of systemic inflammation and oxidative stress.

Fasting is another powerful tool for preventing inflammation and cellular damage, both of which are major contributors to aging and chronic diseases. By triggering autophagy, reducing free radical stress, improving insulin sensitivity, and promoting cellular repair, fasting helps maintain cellular health and longevity. Daily fasting can be practiced in various ways, such as eating less, skipping a meal, or following intermittent fasting. However, it is essential to align fasting with the body’s natural circadian digestive rhythm rather than doing it solely for convenience.

Incorporating a variety of healing foods into a balanced diet, along with maintaining a healthy lifestyle, plays a vital role in reducing inflammation and supporting cellular repair and regeneration. A holistic approach also includes minimizing processed foods, sugars, and unhealthy fats to promote overall well-being.

Top 4 Anti-Inflammatory Foods for Cellular Health

Omega-3 Fatty Acids: Cold-pressed flaxseed oil is an excellent source of omega-3s, which help reduce inflammation and support brain and heart health.

Organic Berries: Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants, particularly flavonoids, which combat oxidative stress and inflammation. However, they should be consumed before 4:00 PM for optimal digestion.

Green Tea: Packed with polyphenols, especially epigallocatechin gallate (EGCG), green tea has potent anti-inflammatory and antioxidant properties that help repair cellular damage.

Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage contain powerful compounds that aid in reducing inflammation and support detoxification processes.

So, the next time you sit down for a meal, remember: “We are not what we eat; we are what we digest.”