English translation provided by community member VickyM
Our best ally to stay young and in good health is the food we eat; however, in order for our diet to maintain these beneficial effects upon our bodies, we should follow several basic rules.
1) Eat less. Generally speaking, we eat too much. In fact, we eat way too much. By reducing our food intake, we reduce our metabolic processes: i.e., our body’s workload. And by doing so become less tired.
2) Avoid quick-release sugars. Remember that we have very little sugar in our body naturally and that consequently any excess turns into fat. Moreover, a poorly regulated sugar level can introduce a metabolic syndrome to our bodies.
3) Reduce our consummation of fatty meats, cheese, and butter. These foods are high in omega-6 fatty acids, which are precursors known to increase inflammation, decrease blood circulation, and constrict the arteries. Furthermore, excessive animals fats are a factor in the appearance of metabolic syndromes.
4) To counteract the excess of omega 6, include more omega-3 fatty acids (found in rapeseed oil, soy products, and nuts) in your diet that many are deficient in. These fatty acids have the opposite effect to those of omega-6 fatty acids. They fight back against inflammation, improve blood circulation, and widen the arteries. The most active omega-3 fatty acids are found in fish oil, especially the famous DHA and EPA.
5) Choose vegetable proteins. Meat and cheese are high in protein, but also in animal fats. Besides, animal proteins generate homocysteine, which is a risk factor for cardiovascular diseases. Therefore limit your consumption of meat and cheese. All you need is a little white meat (chicken) and fresh cheese. Vegetable proteins on the other hand contain less methionine than meat and as a consequence generate less homocysteine. To top it off, they do not contain any saturated fats. Beans and lentils are a good source of protein. Fermented soya in the form of tofu when mixed with vegetables is also an excellent choice of proteins.
6) Make fruit and vegetables the basis of your healthy diet. They contain a lot of fiber, which facilitates [intestinal] transit, slows down the absorption of fats and sugar, and regulates hunger. Fruit and vegetables also possess the greatest numbers of mineral salts, [sic], and trace elements. [When possible], choose organic produce. Keep in mind that numerous studies have shown the adverse effects of pesticides used in non-organic agriculture, which are most notably linked to hormonal disturbances.
7) What we drink is as important as what we eat as we are made up of 70% of water. As we age, we tend to loose water. Keeping hydrated is an easy way to stay young. Drink all the water or tea you like, during or between meals. A glass of red wine with dinner (not more) is also compatible with good health, even more so as red wine contains the famous resveratrol, which has protective qualities of the first degree as we will see.
A Healthy Lifestyle
[Seniors – antioxidants – complementary diets] To stay young and in good health, it is just as important to adopt a health way of living. Some of the best advice to help you is to practice a physical activity on a regular basis. Our bodies are designed to move. It is movement that stimulates, maintains our muscles, consolidates our skeleton, accelerates our blood circulation and improves our mood. Adopting a regular physical activity (even moderate) is essential to stay young and be in good health.
A healthy lifestyle allows:
- To fight against stress by cultivating the mind – reducing cardiovascular risks, reducing the risk of osteoporosis, diminish risks of metabolic syndrome, and improve quality of sleep. Thirty to sixty minutes of physical activity a day is recommended. Chose an activity that makes you happy. For many, walking is the most economical activity and also one that brings the greatest of pleasures. Walking is also a time of reflection and mental relaxation, which is beneficial for the mind. By nature of its slow pace, walking is an excellent antidote to stress and improves sleep as well.