Plan healthy! Something for readers NOT ONLY ABOVE 50 YEARS OLD.

The human organism is aging, but fortunately it also regenerates. Recent discoveries prove that a person can function for up to 90 years. Historically it has been said that a man is as old as his blood vessels. Fortunately for us, it is a myth. Cells such as the intestines are renewed every 3 days, the retina of the eye every 10 days, the liver is completely replaced every 300-500 days, and the skeleton every 10 years.

In fact, aging is a sign of certain deficiencies in our body or its imbalance, and this leads to stopping organ regeneration. Fortunately, we have the opportunity to correct these errors by replenishing the missing minerals. This means that we can stop the development of diseases that have persecuted people of all ages (cancer, arthritis, dementia, etc.).

The most important nutrients to be added to prevent diseases:

• Minerals: calcium, iron, iodine, magnesium, phosphorus, potassium, selenium, sodium, sulfur, zinc;
• Vitamin: A, B1, B2 (riboflavin), B3 (niacin), B5, B6, B8 (biotin), B9 (folic acid), B12, choline, C, D2, D3, E, K ;
• Amino acids: 8 amino acids are not produced by the body and therefore must be supplied with food;
• Fats: sterols, tocopherols, phospholipids, sphingolipids, monounsaturated, polyunsaturated

Unfortunately, despite the advanced level of medicine and access to health knowledge, the average life expectancy of an average healthy person in Poland is only 61.5 years. Shocking info right?

Wondering how is this possible? Danish doctors have done research on twins and the results have confirmed the suspicion that we can blame ourselves for the state of ill-health.
In the case of adults and not affected by genetic diseases or disability, only 10% can deny the responsibility for life expectancy on the genes, the rest is a lifestyle.

The conclusion is that we are the only ones wasting our chances of preserving health and good quality of life till the old age.

How to prevent this?

Take care of yourself and be a friend with your body. Do not eat the so-called. “Junk” food, which gives a momentary feeling of satiety and pleasure – nothing else. Walk, ride a bike, or love running, and if you do not enjoy it, find a physical activity that can make you happy. Do not forget about rest and relaxation.

Remember about the right rules of healthy eating:

The basis is DIVERSITY

• Let your weekly menu include as many healthy but different products as possible. Then you will be sure that you supply the body with all the ingredients it needs to function. Every day provide your body with protein, complex carbohydrates and healthy fats and as many vegetables as possible.
• Eat vegetables, preferably seasonal. Raw and warm. You can combine them with protein or carbohydrates. They should occupy most of your plate.
• Eat meat from known sources
• Eat healthy fish
• Eat complex carbohydrates, especially cereals
• Do not be afraid of fat, these plants are healthy and necessary, among others. To absorb vitamins. Which is best? Coconut oil, ghee butter, olive oil, primrose oil, flax oil, avocado oil.
• Eat pickles
• Enjoy the richness of herbs, use them in the form of spices and tea
• Eat nuts and seeds
• Eat only healthy, homemade sweets

WHAT TO AVOID?

• Exclude sugar from the diet.
• Exclude highly processed foods from the diet.
• Avoid fast food meals.
• Exclude colorful diet drinks.
• Give up gluten, especially wheat, or limit your intake.
• Limit salt intake (choose for ex. sea salt)
• Limit your intake of dairy cow milk.

 HOW TO EAT IT?

• Eat slowly, chew very carefully – it’s important!
• Eat more but eat smaller meals.
• Try to eat regularly. An organism that provides food at specific times (every 2-4 hours) regulates metabolism and will not make fat reserves on time without food.
• Eat protein meals in the first half of the day.
• Carbohydrate meals should be eaten on the second breakfast, they will give you energy for the whole day.
• try to eat frutis separately, rather in the first half of the day.
• Try to eat : carbohydrates / fat + vegetables / fat + vegetables / fat and protein. If bread, then with butter and cucumber, but without cheese or meat.
• Keep hydrating your body, drink at least two liters of water a day, some of the liquids may be herbal teas
• Do not drink during the meals, drink at least 30 minutes before meals and 30 minutes after meal time.
• Do not overeat, try to finish the meal before you get a feeling of satiety.
• Do not eat between meals
• Eat only those products that serve you, refuse to eat the ones that hurt you

IT IS ALSO IMPORTANT:

• You need a strong will in the store, so you will not fight with yourself when you open the cabinet or refrigerator.
• Buy food according to a plan and best when you do not feel hungry.
• Ensure proper storage of products.
• Make sure you prepare the meals properly.
• Keep hygiene in the kitchen.
• Keep the rules

The food is supposed to be delicious!

For many years I have been working as a coach and nutritionist. During this time I am constantly developing, I’m getting new knowledge, I’m looking for current research and discoveries about health. I know one thing I have been saying from the beginning of my work with a healthy lifestyle, I repeat that it is very important to take care of 3 pillars of your health equally. They are healthy nutrition, physical activity and mental balance. All three factors have the same effect on the quality of our lives. Your task is to reconcile them, to find time for each of them and, most of all, to enjoy it.

After you are above 50 years – diet has a high nutritional density, is based on natural unprocessed products, and precisely you can find such assumptions in Diet by Ann https://dieta.hpba.pl

 So to enjoy full health for years, it is worth today to make some simple changes in your daily menu

Photo. Marta Wojtal