6 milestones for better health and well-being – take care of solid foundations!

Each of us knows that to improve your health and well-being, the key is to avoid stress and improve your diet and modify or implement physical activity. Nevertheless, at the beginning of your path in the fight for good health it is difficult to find out in many truths preached by various health experts. There are, however, several unquestionable truths that all health professionals agree with and that’s what I intend to share with you today.

1.Regularly engage in physical activity.

Regular moderate physical activity brings benefits that you could write infinitely long. These include improved well-being, better health parameters such as increased breathing capacity, and better heart performance. Regular moderate physical activity also prolongs life and provides us with endorphins – hormones of happiness, which not only positively affect the well-being but are also the best tools to combat inflammation in chronic diseases.

You do not know how to force yourself to regularity? Rome was not built at once, so remember – everything in its own time. Start with regular walks – get off the bus earlier or leave the car on the street and walk the distance home. Then install the application on your phone that will count your steps. Over the first week, measure and add the number of steps, then divide by the number of days and add 20% – let this daily set of steps be your goal for the next two weeks. Later it will only be easier.

Above all, have fun with what you do. Choose a sport that suits you and will not torment your head. 🙂

2. Increase the amount of vegetables – with an emphasis on green veggies.

By increasing the number of vegetables you eat, you provide your body with more vitamins and minerals that are used to produce hormones, neurotransmitters, and enzymes. The more you provide your body with such substances, the better you can expect in the future. Your body will repay you with a better frame of mind, increased energy with the same calories, and better digestion.

Such served vegetables are not only pleasing to the eye, but also for the taste.

3. Get rid of trans fats! *

Trans fats increase the risk of cancer and cardiovascular diseases, as well as predisposing to hormonal disorders and obesity. A large part of us, despite avoiding them, may consume them unconsciously. Both polyunsaturated fatty acids and monounsaturated fatty acids undergo oxidation to saturated fatty acids in the trans-conformation under the influence of high temperature. This arrangement of fatty acids in nature and food that we have been consuming for thousands of years (and to which we are adapted) is extremely rare. After consuming such fats, the body defends itself against them by producing inflammation. This, in turn, is highly correlated with obesity and chronic diseases. Don’t you want to let them live their own lives away from you? Avoid processing at high temperatures. Limit frying, and if you already do this, fry in olive oil with lard or clarified butter or olive oil that contain saturated fatty acids. Saturated fatty acids are more stable at high temperatures and protect unsaturated fat acids against oxidation to trans fats. Avoid baking and frying on oils that contain unsaturated fatty acids, such as linseed oil, rapeseed oil, sunflower oil, grape oil, black cumin seed oil, cannabis oil or fish oils. These oils are intended for consumption without cold processing. Repeated frying again on the same previously used oil will also increase the trans fatty acid pool, so remember to thoroughly clean the pan after each frying.
Also avoid margarines for frying – they contain hydrogenated trans fats. It may be misleading to find the content of trans fats in butter – here we can also find trans fats, however, most of it is CLA, which has proven pro-health properties.

*Not applicable to CLA, which is the only naturally occurring trans fat and which has proven pro-health properties.

4. Add to the diet sources of unsaturated fat acids (especially omega-3)

Essential unsaturated fatty acids are, as the name suggests, NECESSARY unsaturated fatty acids that should be included in our daily diet. They protect against all that what we are predisposed to eating trans fats. The most popular and the most available high-quality source of omega-3 fatty acids is linseed oil or linseed oil alone. Chia seeds also contain high levels of ALA (omega-3 linolenic acid). Both nutrients can be composed in many ways by making desserts or salads with them.

Fish are a good source of EPA and DHA, however, due to the possible content of heavy metals, it is worth eating them in the presence of greens and / or a source of antioxidants that will eliminate this negative effect.

ALA fatty acid is converted to some extent to EPA and DHA, which are other omega-3 essentials. Unfortunately, the percent of this conversion is not enough to cover the needs of the body, so it is worth taking care of omega-3 animal origin, which can be found in fish and seafood. Fish should be eaten 1-2 times a week and you should ensure daily supplementation. EPA and DHA are involved in building and regeneration of the nervous system, so it is extremely important to ensure their adequate intake in the prevention of neurodegenerative diseases or in damage to the nervous system, as well as to support cognitive functions and other nervous functions. Remember that the nervous system is superior to all other organs and controls the functions of other systems and organs. What does this mean in practice? An efficient nervous system will provide us with a strong heart, better muscle condition as well as better secretion of enzymes, improved digestive motility, and many other advantages. Well the working nervous system is like a good boss – motivates the employees to work well. 🙂

5. Minimize sugar intake.

The consumption of sugar as the largest addiction in the world contributes to many chronic diseases in humans. It causes a range of diseases, starting with diabetes, through neurodegenerative diseases, ending with hormonal disorders. When its blood level drops, it causes irritation. For adults it is a solace, and for children the first thing they depend on.

Diabetes is an increasing threat in our society. About 9% of children aged 6-18 suffer from overweight, which will not only bring them as a consequence of their predisposition to diseases but will also be a source of shame in front of their schoolmates.

6. Relax!

Remember, sometimes replanting with diet and physical activity and too “crazy” on their point can do more harm than good. Relax sometimes and give yourself a break from the daily diet regime and if you feel like eating a slice of pizza or drink a beer. Do not punish yourself the next day, or throw a diet completely. If you eat once in a while, so-called Cheat meal, the world will not collapse. 🙂 It is optimal to stick to the 80/20 or 90/10 rule (depending on your health condition), where 80 or 90% of the time you abide by the diet and the recommendations of physical activity, and the remaining time you put on a play and enjoy the moment. Thanks to that you will be able to confront the next day with redoubled strength and motivation. 🙂

Resources:
https://journals.viamedica.pl/eoizpm/article/view/25983
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https://www.sciencedirect.com/science/article/pii/S1871403X13001968

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