Organic generation – Senior guidebook

Your biological age and your actual age

The year printed on your ID is a number that tells us very little: instead it is our biological equilibrium that establishes how young we actually are. Our real age corresponds to the actual genetic, hormonal and immune potential of our body, which we can control from birth.

In fact, although the passage of time is inevitable, ageing can be offset by healthy lifestyles, meaning that our real age actually becomes the one that we show on our faces.

A good diet, exercise, a healthy lifestyle, positive thinking and few emotional stressors form the basis of a life that will keep us young for longer. Looking at diet in particular, it is important to know that a moderate reduction in calorie intake makes us live longer and better. In fact, a moderate calorie diet ensures greater longevity and reduces our chances of getting type 2 diabetes and cancer. Eating too much, on the other hand, is bad for our memory. It was observed that people over the age of 70 who exceed 2,100 calories per day double their risk of memory lapses and mild cognitive impairment (MCI).



  1. Do not eat products that have been stored for long periods of time, including matured and smoked foods, as well as those containing food colourings, various additives and pesticides.
  2. Preferably choose raw foods over cooked foods.
  3. Eat at least 400 grams of vegetables a day and the same amount of fresh, seasonal fruit.
  4. Preferably choose the following vegetables: carrots, red beetroots and vegetables from the Brassicaceae family (savoy cabbage, cabbage, cauliflower and broccoli).
  5. Eat the following fruits often: kiwis, blueberries, raspberries, grapes, apples and pears.
  6. Drink at least one litre of water a day.
  7. Eat legumes (beans, chickpeas, lentils, peas).
  8. Use extra-virgin olive oil as a dressing.
  9. Limit red meat, sugars and leavened goods in your diet.
  10. Eat a lot of grains, all the better if they are wholegrain.
  11. Ensure you are eating a good amount of omega-3s (walnuts, almonds, flax seeds, anchovies, salmon and mackerel).
  12. Limit alcoholic and sugary drinks.
  13. Eat organic products.
  14. Do some form of exercise every day.
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