Improve your health to live longer
The healthcare system
In most countries the healthcare system is far from optimal. It is based on disease management, treating the symptom and not the cause. Also, there’s an increasing number of people that suffer from age related diseases like cardiovascular disease, cancer, Alzheimer’s disease, Parkinson, etc. But what if I tell you that we can reduce the risk and delay the onset of age-related disease. In this article, I’m going to give you some tips to improve your health in order to live longer and healthier.
An anti-inflammatory diet
Age related diseases begin an inflammatory process in the human body. Anything that upregulates or intensifies inflammation in the body simultaneously increases cell proliferation. Inflammation is the cornerstone of the body’s healing response. The goal is to find a low level of inflammation.
Inflammation is caused by many factors like:
-genetics
-stress
-environmental toxins
-diet
The diet is a very important factor when it comes to inflammation. Indeed, Omega 6 fats increase inflammation and cell proliferation. On the other hand, Omega 3 fats have the opposite effect. In consequence, both of these essential fats are needed in the right balance.
Also, spikes in blood sugar cause abnormal reactions between proteins and carbohydrates which cause inflammation.
An example of a low inflammation diet is the Mediterranean diet. This diet uses a lot of olive oil, which contains oleocanthal which is an anti-inflammatory agent unique to olive oil. In addition, this diet doesn’t contain refined, processed and manufactured foods.
The human microbiome
The human microbiome is the numerous bacterias that you have in your gut. It can experience drastic changes due to:
-change in the nature of what we’re eating
-overuse of antibiotics
-rise in the rate of cesarean deliveries
-decline of breast-feeding
There is also a hygiene hypothesis that thinks that lack of early-childhood exposure to infectious agents, symbiotic microorganisms, and parasites increases the susceptibility to allergic diseases suppressing the natural development of the immune system.
The organisms that you have in your gut are the major determinant of your interactions with the environment. As that changes, your sensitivities change as well. A curious fact is that there is more microbial DNA in your body than there’s in human DNA.
There’re many ways that you can shift the microbiome:
-use less antibiotics
-less refined, processed and manufactured food
-more natural food
-increase consumption of fermented foods
The breath
Breathing is the central, most important physiological function of the human organism. Improper breathing is the root of many health problems, including poor function of the digestive system. Therefore, try to aim for a deeper, slower, quieter and more regular breath throughout the day. Improper functioning of the involuntary nervous system is the root of many health conditions.
Try Dr Weils’ 4-7-8 breathing technique:
Breathe out completely through the mouth
Inhale quietly through your nose to a count of 4
Hold your breath for a count of 7
Exhale through your mouth for a count of 8
Repeat for 4 breathing cycles
Repeat this technique 2 times a day (maximum 8 cycles)
To sum up, there are many ways to increase your chances of leaving a longer and healthier life. Making sure that you keep low levels of inflammation in your body, having a healthy microbiome in your gut and releasing stress through breathing calmly are definitely some of the most important things to do.
If you want more personalized information, please contact me through the form down-below to get a free integrative in nutrition health coaching session.