What we eat is closely linked to our health and also to the length of our life.
Numerous epidemiological studies have now proven beyond any reasonable doubt that the food we choose has a lot to do with the diseases that affect us and with our lifespan.
Because eating well makes us live longer
At the end of the day, if you think about it, it is obvious that this is the case: in the course of our life we eat 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 is partly characterized by a progressive loss of efficiency a level metabolic with an excessive production of free radicals and inflammatory molecules that create damage to the cells.
Refined and artificial foods contribute to worsening the accumulation of damage instead of providing the raw material with which to protect cells and repair any damaged structures.
Eating well means not only preventing illness 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 any age
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 deteriorate.
In general, we can say that over the years we need less carbohydrates and a little more protein. Obviously, the level of physical activity must always be taken into consideration.
An important aspect is to start from an early age to teach children and young people the basics of a healthy diet: eat wholesome foods, follow the season, avoid snacks, sweets , drinks, abundant with vegetables and try to eat whole grain cereals are the starting points.
It is good not to overdo the prohibition and to involve children in the choices and preparation of meals, without giving in to their whims but not even making them hate what they are offered to eat.
Once these simple habits have been acquired, the person tends to keep them for the rest of their life without much effort.
This will then become a way of life that will help prevent disease or even help manage it better if it does arise anyway. After all, nutrition can help better manage numerous diseases including diabetes, cardiovascular diseases , hypercholesterolemia, autoimmune and inflammatory diseases, gastroesophageal reflux , colitis and constipation.
Decalogue for proper nutrition: the basics
Proper nutrition is essential to stay healthy and the rules to follow are not that complex.
The ones listed below are the foundation of what I call Potentiating 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 the absorption of sugar and keep insulin levels low .
Give importance to breakfast
Prefer organic eggs, nuts, seeds or peanut butter (natural, with no added fats), whole carbohydrates but also noble proteins such as those of salmon. The morning is the time when the body is programmed to introduce calories and nutrients.
Distribute your 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.
The body defends itself from physical and psychological stresses by increasing reserves and thus retaining weight and fat. For this reason psychological coaching is very useful, a quick but effective technique to get to define stress problems and solve 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.
Don’t eat before bedtime
In the late evening and at night the metabolism slows down and partially absorbed foods are transformed into fat and accumulated. Sleep is very important in psychophysical recovery.
Reduce the abdominal circumference
The abdominal fat cells constitute an endocrine tissue capable of promoting inflammatory processes, which in turn favor the accumulation of fat. Reducing abdominal circumference is more important than simply losing weight.
Abundant with organic fruit and vegetables
Fruits and vegetables are rich in antioxidants, vitamins and phytonutrients, substances necessary for excellent cellular function.
Speeds up metabolism
a personalized exercise program allows you to accelerate the core metabolism. Contrary to popular belief, it is not so important how much is consumed during activity but how much exercise can reactivate the metabolism, even when we are at rest.
Take care of your liver
Enhances hepatic detoxification : to perform the hepatic detoxification function at its best, 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 practicing these principles, you can truly change your life. Proper nutrition is the basis of a moderate lifestyle, free of excesses, which allows you to channel all your attention and energy into what you really want to become.
If you find yourself thinking too much about food, something is wrong !
If you always feel tired, lacking in concentration, unresponsive it probably depends on what you eat.
Keep in mind that if you want to have a decisive impact on your food choices, to live better and longer and enjoy a more peaceful and satisfying life, you must orient yourself on the principles of healthy eating.
So: eat less, the right amount, in relation to the physical movement you do and how many calories you consume, but above all by choosing the path of potentiating nutrition.
That is, a correct diet that is also a stimulus for the rest, which gives you energy, promptness, sprint and of course well-being.
I suggest you watch this video lesson taken from the “Potential Nutrition” course and entitled ” The timing of nutrition ” which explains better even more complex concepts.