Dr. Silvio Garattini.Credit: Youtube screenshot
“We need a revolution, a completely different approach to health. That way, we can avoid most illnesses,” says Dr. Silvio Garattini, a 96-year-old oncologist and founder of the Mario Negri Institute for Pharmacological Research.
In an interview for the Italian outlet First Online, Garattini speaks about the foundation of a healthcare revolution, one involving a shift away from overmedication.
Garattini advocates for a healthcare system not driven by drug consumption, but by two basic pillars: better nutrition and regular physical activity.
A healthcare system beyond pills
When it comes to diet, the 96-year-old oncologist has clear advice: variety and moderation.
“A healthy diet should include a bit of everything — that’s how we get both macro and micronutrients. It also helps prevent the accumulation of harmful substances found in individual foods,” he explains.
However, one food group gets a warning, especially during the summer: meat.
“Eat less meat in hot weather, avoid butter and fatty foods, and instead prioritise vegetables, fruit, and complex carbohydrates like brown rice and whole wheat pasta.”
He also encourages people to drink more water to compensate for minerals lost through sweat, but urges caution with sugary soft drinks and ice creams, both staples of the summer season.
Eat less, live longer
Dr. Silvio Garattini warns not just about what we eat, but how much. Echoing old wisdom, he says: “We should leave the table still feeling a little bit hungry.”
And science backs this up. Research shows that reducing food intake by 30 per cent can increase life expectancy by 20 per cent. So, eating less is also a longevity factor.
Movement, the best medicine
The second pillar is movement; any kind.
“All physical activity is good, as long as you don’t injure yourself,” says Garattini. Even something as simple as walking can make a difference, as long as you do it right.
“A proper walk should raise your heart rate a little and make you slightly breathless. Aim for around 5 kilometers per day.”
And you don’t need to be young or fit to start. It’s never too late, according to Garattini. Even at 80, you can begin walking, best in the early morning or in the evening.
Garattini himself walks 5 km every day. “I always feel better after. And it helps me think,” he says.
He explains that bad habits, not age, are behind many chronic diseases, and physical activity is the antidote.
Pills? Not so fast
Dr. Garattini is also a pharmacological researcher, and one of the most outspoken critics of the modern culture of overprescription.
“We’re bombarded daily with ads pushing medication for every little problem. Most of those messages are false or misleading.”
While he admits some drugs are vital in critical situations, he says that many common ailments resolve naturally or with lifestyle changes.
“The pharmaceutical market wants to grow — and that means increasing the number of pills, while lowering the threshold of what’s considered ‘normal’,” he concludes.
Dr. Garattini’s longevity and clarity of thought are perhaps the strongest arguments for his philosophy. At 96, he’s still walking, thinking, writing, and also encouraging others to break free from a system of passive healthcare.
