My name is Margarita, and I am 90 years old. I have lived nearly a century without ever relying on pills, neither in the morning nor at night. I don’t have diabetes, and my blood pressure has remained stable without any serious issues. I wake up on my own, make my own breakfast, and take a walk every day. I read books without glasses, and I remember what I want to remember. These may sound like small things, but they are the building blocks of a life lived with independence and vitality. While many of my peers struggle with age-related ailments, I’ve maintained my energy and health through simple daily habits, particularly focusing on what I eat. Over the years, I have realized that the foundation of good health lies in the choices we make at the table, long before any illness appears.

Many people around me insist that my good health is a matter of luck, or they attribute it to genetics. I always respond the same way: luck is only part of the story, and while genetics play a role, the choices we make every day can either amplify or undermine that advantage. I dedicated myself not to fighting diseases after they appeared, but to preventing them silently, without drama or grand gestures. I have watched countless people wait until pain, fatigue, or serious conditions force them to change their habits. I decided long ago that I would not wait. The secret is not hidden in complicated routines or expensive treatments; it is in consistently nourishing the body with the foods that promote health, vitality, and balance. Prevention, in my experience, is far more empowering than cure.

Around me, I see people my age weighed down by pain, fatigue, interrupted sleep, and long lists of medications. They often say, “It’s just age,” as if growing older inevitably means suffering. But I’ve come to believe that much of what we call “just age” is actually the cumulative effect of what we eat—or don’t eat—over decades. The wrong foods, excessive processed ingredients, sugar, refined flours, and empty calories quietly shape our health over a lifetime. On the other hand, simple, consistent, nutrient-rich foods can give the body what it needs to thrive even as the years go by. I am living proof that age is not destiny; it is simply the measure of time, and how we fill that time is what truly counts.

The good news is that it is never too late to improve your health. Even after the age of 60, 70, or 80, changes in diet and lifestyle can make a real difference. You do not need extreme diets, drastic restrictions, or miracle pills to regain vitality. Instead, natural, consistent, and simple foods—eaten mindfully over time—can transform your energy levels, digestion, mental clarity, and overall well-being. In my own life, there are five foods that have marked what I like to call my “second youth.” They have supported my circulation, digestion, energy, and immunity. These foods are not exotic or expensive; they are humble, accessible, and effective. I incorporated them into my routine gradually, listening to my body and noticing the subtle but profound changes they brought.

The first is aronia, also called black chokeberry, a small but powerful berry. I began consuming aronia over thirty years ago, thanks to a neighbor who worked as a health assistant. She advised me that if I wanted to keep my blood vessels young, I should eat these berries regularly. Simple to prepare, I steep a handful of dried berries in a thermos with hot water for two to three hours and drink half a glass a day. Over time, I noticed a reduction in heaviness in my head, warmer hands in winter, and more stable blood pressure. Aronia is rich in anthocyanins, antioxidants that protect blood vessels, improve brain circulation, and support eye health. It can also reduce inflammation and oxidative stress. I mix it into unsweetened compotes, oatmeal, or drink it as an infusion—a tiny habit that produces long-term benefits. The second food, willowherb tea, is calming for the nervous system. Popular in the past, I reintroduced it into my routine twenty years ago. One teaspoon of dried herb in hot water, steeped for 10–15 minutes, is all it takes. Drinking it after meals or in the evening helps calm my mind, improve sleep, aid digestion, and reduce mild inflammation without causing dependence like coffee or black tea.

The third food is buckwheat, a staple that has supported me for decades. Simple, economical, and highly nutritious, buckwheat became especially important when I noticed fluctuations in my energy and blood sugar in my sixties. Replacing white bread and refined grains with plain cooked buckwheat helped stabilize my energy, reduce post-meal drowsiness, and improve blood sugar control. Rich in complex carbohydrates, fiber, magnesium, and iron, it provides lasting energy without heaviness. I cook one cup of buckwheat with two cups of water over low heat for 15–20 minutes, and sometimes add a tablespoon of flaxseed oil for healthy fats. The fourth food, seaweed—kelp or laminaria—supports thyroid health. I began eating it in my forties when fatigue and cold hands hinted at iodine deficiency. Natural iodine helps regulate the thyroid, metabolism, and energy. Seaweed also contains B vitamins, iron, and magnesium, supporting liver detoxification and cardiovascular health. I prefer rehydrated dried or frozen kelp, avoiding canned versions with vinegar or sugar, adding a small portion to salads, grated vegetables, or even buckwheat dishes. Lastly, fermented cabbage, or sauerkraut, is my living probiotic food. From childhood, I have enjoyed cabbage fermented simply with salt and carrot, and its benefits only became clearer with age. Sauerkraut improves gut flora, strengthens immunity, provides vitamin C and B6, and aids digestion. Consuming a small portion before meals helps prepare the digestive system and enhance nutrient absorption.

The key to all these foods, I’ve learned, is consistency rather than quantity. I avoid processed foods with sugar, artificial vinegar, or preservatives, and I make sure to stay hydrated throughout the day. I walk daily, even if just for twenty to thirty minutes, maintain a regular sleep schedule, and listen carefully to my body. Stable energy, good digestion, and clear thinking are signs that I am on the right path. Longevity does not come from a single miraculous food or pill; it comes from small, thoughtful, consistent choices repeated over years. Eating simple, natural foods in moderation, caring for one’s body without extremes, and honoring its needs can make the difference between merely surviving and truly living with vitality into old age. At 90 years old, I still enjoy life fully, free from medications and unnecessary complications, all because I chose to respect my body through the foods I eat every day.