What can we do to feel better and eat healthy?
Until recently, diseases such as hypertension (high blood pressure), cardiovascular disease, heart attack, diabetes, cancer, and others were thought to be an inevitable consequence of aging. However, as we already know, thanks to nutrigenomics, this is not precisely the case. We have a lot of control over how we grow old – how we eat, what kind of lifestyle we lead – all this has a significant impact on our body. Healthy aging and keeping fits are the result of our environment and our lifestyle that affect our genes.
Genes by themselves do not cause disease. Instead, the likelihood of developing a disease is determined by our lifestyle and the choices we make. A person may, according to his genes, be susceptible to heart disease or diabetes, for example, but that does not necessarily mean that these diseases will be unlocked and developed. In other words, the genes themselves do not cause the illness unless they are placed in a well-defined favorable environment for their expression as a chronic disease.
There are many factors in our diet, environment, and lifestyle that affect our genes. Many are within our control. Of all the elements, diet is the easiest to control and change, and perhaps the most critical determinant of how our genes are expressed. In short, the food we eat affects the functioning of our genes.
Although there is no one-size-fits-all diet, because we are different and everyone has their individual and most proper menu, we still offer you a few tips that, if followed, would lead to better health and lifestyle.
1. Eat real food
Fresh, unprocessed, and unrefined food. Real food has no labels, no content, no chemical additives, no taste enhancers, and no artificial colors. These are vegetables, fruits, nuts and seeds, sprouts, wild fish, organic eggs and meat, etc.
Try to eat as close to nature as possible. As the farther the food is from its source, the more artificial and unhealthy it becomes.
2. Eat more different foods
Choose a tremendous variety of fruits and vegetables in different colors. The unusual coloring is due to the different phytochemicals in each fruit or vegetable – components of paramount importance to your health. The richer the “palette” of your diet, the more and more useful parts you accept.
3. Adapt your food to the individual needs of your body
Genetic tests are already available in Bulgaria, thanks to which you can prepare the most suitable personalized diet for you. Adapting is the best you can do for yourself on the path to a healthier life.
4. Stop eating when you are 80% fed
One of the leading causes of obesity is overeating. One has to feel a slight hunger when he gets out of the table, and it is nice to wait a while after eating to feel satiated since the feeling of satiety does not come immediately, and thus we continue to eat even when we are full.
5. Be cautious about foods
For the most part, these are processed foods, fast food, unhealthy foods containing preservatives, and colorings.
6. Be careful with the calorie-craze
Calorie counting does not in itself mean a healthy diet since many low-calorie, low-calorie foods and drinks are not healthy today and even contain some harmful ingredients.
7. Drink plenty of water
Water is life. As we all know, we contains 55% to 75% water. That is why you must consume enough pure water – experts recommend that the water drunk be about 3% of your weight per day. For example, if you weigh 70 kg, it is advisable to drink 2.1 liters of water every day.
8. Do not exclude a whole group of foods from your diet, as eating healthy is a balanced diet
Many “magic” diets that promise great and lightning-fast results suggest eliminating all carbohydrates or fats from the diet or wholly eating protein only. It is not entirely healthy and can even be dangerous for the body and cause some diseases in predisposed people.
9. Enjoy your food
Eat slowly, without stress, without haste, and without watching TV. Sit still and enjoy every bite, preferably in the company of your loved ones.
10. Don’t waste your time in accusations and self-pity if you have eaten something “wrong.”
Just go ahead with a smile and get back to a healthy diet again, as your health is most important to you, not only physically but also mentally.