Rules for healthy nutrition

Rules For Healthy 

Nutrition


Healthy nutrition


What we eat is closely linked to our health and also to the length of our life.

Numerous epidemiological studies have now shown beyond any reasonable doubt that the food we choose has a lot to do with the diseases that affect us and with the duration of our life.

Because eating well makes us live longer

After all, if you think about it, it is obvious that this is the case: during our life we ​​consume tons of food and this acts in depth in the regulation of metabolic processes and the repair of our cells.

Aging is a multifactorial phenomenon but in part it is characterized by a progressive loss of efficiency at the metabolic level with an excessive production of free radicals and inflammatory molecules that create damage at the cell level.

Refined and artificial foods contribute to worsening the accumulation of damage rather than providing the raw material with which to protect the cells and repair any damaged structures.

Eating well means not only preventing disease and having a better chance of living longer but feeling better, having more energy and even improving your mood.

The rules for healthy eating at all ages

The metabolic needs of each of us vary with age.

If the fundamental cornerstones of healthy eating remain stable, what must be considered is that over the years our metabolic capacity tends to worsen.

In general we can say that over the years we need less carbohydrates and a little more protein. Of course, the level of physical activity must always be taken into consideration.

An important aspect is that of starting from an early age to teach children and young people the basics of a healthy diet: eat genuine food, follow the seasonality, avoid snacks, desserts, drinks, abound with vegetables and try to take cereals in the version integral are the points to start from.

Once acquired these simple habits, the person tends to maintain them for the rest of his life without great effort.

This will then become a lifestyle that will help 
prevent disease or even help better manage it if it does occur anyway. After all, nutrition can help better manage many diseases including cardiovascular diseases hypercholesterolaemia, autoimmune and inflammatory diseases, gastroesophageal reflux, colitis and constipation.


Decalogue for proper nutrition: the basics

Rules for healthy nutrition


Proper nutrition is essential to stay healthy and the rules to follow are not that complex.

Those listed below are the basics of what I call Potential Nutrition and if followed they can really help improve the quality of your life.

Reduce your glycemic load

Eliminate or minimize sugars, jams, honey, sweets, soft drinks, alcohol and replace white pasta, bread and rice with wholemeal ones. This will help you slow down sugar absorption and keep your insulin levels low

Give importance to breakfast

Choose organic eggs, nuts, seeds or peanut butter (natural, with no added fats), whole carbohydrates but also noble proteins such as salmon. The morning is the time when the body is scheduled to introduce calories and nutrients.

Distribute calories throughout the day

Eat every 2-3 hours to keep your blood sugar levels stable. As a snack choose almonds, walnuts or seasonal fruit.

Reduce stress

The body defends itself from physical and psychological stresses by increasing reserves and therefore preserving weight and fat. For this reason, psychological coaching is very useful, a quick but effective technique for defining stress problems and solving them.

Eat slowly and chew your food well

Eating quickly, in fact, worsens digestion and increases the accumulation of fat, especially around the abdomen. Chewing well helps the assimilation of food.

Do not eat before bedtime

In the late evening and at night the metabolism slows down and the partially absorbed foods are transformed into fats and accumulated. The sleep is very important to the physical and psychological recovery.

Reduce your abdominal circumference

Abdominal fat cells constitute an endocrine tissue capable of promoting inflammatory processes, which in turn promote the accumulation of fat. Reducing your abdominal circumference is more important than simply losing weight.


Speeds up the metabolism

A personalized exercise program allows you to speed up your basic metabolism. Contrary to what is thought, it is not as important as what is consumed during the activity but how much the exercise manages to reactivate the metabolism even when we are at rest.

Take care of your liver

Boost detoxification liver: for them to perform the function of detoxification liver The liver needs many nutrients, vitamins and phytonutrients. Switching to organic foods and reducing the amount of sugar will help your liver function better.

By putting these principles into practice, you can truly change your life. Proper nutrition is the basis of a moderate lifestyle, without excess, which allows you to channel all the attention and energy on what you really want to become.

If you notice that you are thinking too much about food, there is something wrong!

If you always feel tired, unconcentrated, unresponsive it probably depends on what you eat.


Keep in mind that if you want to make a decisive impact on your food choices, to live better and longer and enjoy a more serene and rewarding life, you must orient yourself on the principles of healthy eating. So: eat less, the right one, in relation to the physical movement you do and how many calories you consume, but above all by choosing the path of potential nutrition.

That is, a correct diet that is also a stimulus for the rest, which gives you energy, alertness, sprint and naturally well-being.

 

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