2023-10-04 09:53:55
What you consume every day (both food and drink) can play a critical role in your health and well-being, and in the long term can contribute to longevity and a longer life.
Your daily diet greatly influences your health, and the foods and drinks you consume can affect various aspects of your physical, mental and emotional well-being.
Focusing on having a balanced plate and consuming nutrients wherever possible will help support your body from the inside out.
“Diet plays an important role in blood sugar regulation, weight control, gut health, immune function, cardiovascular health and mental well-being. Dietary needs can be very individual and depend on many factors that vary from person to person. Always start with small changes in your diet to achieve a more sustainable approach to change,” says nutritionist Yulia Lemetina specifically for MedicForum.
Focus on adding more color to your plate.
There has certainly been a trend towards improved gut health in recent years, and rightly so, as 70 percent of our immune system is located in the gut, making it particularly important when considering immune support.
Focusing on adding more color and variety to your plate is a great way to start supporting gut health and increasing the number of beneficial gut bacteria to help fight off those pesky bugs.
“As you look at your plate, try to add as many different colors as possible, imagining a rainbow of colors. The more color, the more phytonutrients and antioxidants you consume, which help feed your gut microbes and give your body a nutrient boost.”
Limit your caffeine intake
Caffeine is a stimulant that can interfere with sleep, especially if consumed in large quantities or near bedtime.
There are stunning studies showing that those who sleep poorly are more likely to get infections/colds; and that our sleep hormone, melatonin, has a profound ability to modulate and strengthen the immune system, not least through its anti-inflammatory and antioxidant properties.
“By gradually reducing your caffeine intake, you can improve your sleep quality, which is likely to have a positive impact on your overall health.”
Increase your intake of plant foods
Consume a variety of fruits, vegetables, whole grains, legumes, legumes, spices and herbs.
“These foods are rich in fiber, antioxidants, vitamins and minerals that can support hormones, gut health, detoxification and elimination pathways.”
Focus on Healthy Fats
“Healthy fats such as monounsaturated and polyunsaturated fats found in foods such as olive oil, olives, avocados, nuts, seeds and fatty fish (salmon, sardines, trout, herring, anchovies and mackerel) may improve cardiovascular health.” systems”.
Omega-3 fatty acids found in fatty fish and seeds such as flaxseed have been shown to help lower low-density lipoprotein (LDL) cholesterol, too much of which can lead to plaque buildup in the arteries and increase the risk of heart disease.
Adding 1-2 tablespoons of healthy fats to each meal is a great start.
Limit added sugar
Excessive sugar consumption is linked to obesity, type 2 diabetes and other health problems that can significantly shorten your lifespan due to a cellular process called glycation.
Sugary foods and drinks often contain few (if any) nutrients and are poorly filling, leading to overconsumption and an increased risk of obesity.
Sugary foods and drinks also cause blood sugar levels to spike and crash, which over time can lead to insulin resistance and an increased risk of developing type 2 diabetes. Limiting ultra-processed sugary foods is important for overall health and longevity.
Stay hydrated adequately
Water is essential for various cellular processes in the body.
It helps transport nutrients, oxygen and hormones to cells and remove waste from cells, playing a key role in the body’s natural detoxification processes. It helps remove toxins and waste from the body, reducing the risk of health problems associated with toxin buildup.
“Staying hydrated also supports cognitive function and healthy digestion, preventing constipation. Aim to drink at least 1.5 liters of water per day.”
Previously, MedicForum wrote regarding the benefits of cocoa and green tea.
Important! Information is provided for reference purposes. Ask a specialist regarding contraindications and side effects and under no circumstances self-medicate. At the first sign of disease, consult a doctor.
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