general healthy life guidelines

Nutrition and our bodies are extremely complex and even more complex when we combine the two together. This is why there is no short answer to “what should I do about my diet?”. There are so many factors that play a role in this and that is why professional nutrition consultations are necessary to really understand the person, his/her life and give appropriate advice.

 Having said this, there are some general guidelines that everyone can incorporate:

1.    Sense of purpose - finding your why is key to happiness and happiness (good mental health) is key to overall health.

2.    Sleep - first we’re students who party/study overnight, then we work long hours and then we have babies but squeezing in 8h is as often as you can has been shown to reduce the risk of various chronic conditions.

3.    Movement - this does not mean feeling dead after a workout each time you exercise. Flexibility, mobility and other forms of gentle movement not only count but lead to great benefits.

4.    Stress management - I know it’s 2020, but stress is a huge factor for everything health related. I also know it’s easier said than done, but that is why I’m not being unrealistic by saying “eliminate stress”, as that’s not possible for most of us. Perhaps a meditation practice, journaling, a walk or a conversation with a friend/therapist can help keep it under control.

5.    Ditching the scales and the diet mindset in general - nothing to add to this point. Just do it and thank yourself later.

6.    Listening to qualified health professionals and not influencers, as this may put your health at risk

7.    Support network - people in the Blue Zones who live the longest all have one thing in common - a sense of community. In the modern world this means having actual friends you can relate to and not wasting time with people you don’t even like. 

8.    Hydration - keeping a water bottle at your desk can act as a reminder to drink regularly, especially when it’s hot outside.

9.    Dietary diversity - our gut microbiome plays an important role in many different aspects of our overall health. To keep the gut microbiota populations large and diverse, aim for diversity in your diet by including foods, herbs and spices you don’t usually have.

10. Fibre - besides helping you go to the toilet, fibre is loved by, once again, the gut microbiota.

11. Eat the rainbow - this will help to absorb a wide range of polyphenols, which are antioxidant compounds found in colourful food. The deeper the colour, the better.

12. Balance - include all food groups. This includes, guess what, carbs and occasional treats.

13. Eat slowly - ever realised you ate too quickly and now you’re way too full? Slow eating has been linked with reduced food intake and increased satiety between meals.

14. Eat mindfully - no screens around, because the info in the point above applies for this too.

15. Omega-3 - eat at least 2 portions of oily fish / week or take a supplement, which includes ~ 450 mg DHA & EPA.

16. Vitamin D - spend 30min in the sun while you can and take a 10 mcg supplement in winter months or if you’re not spending much time outdoors.

17. Folic acid (women) - 400 mcg if you are of reproductive age or pregnant and 5 mg if your doctor recommends so.

18. Vitamin B12 - if you are vegan and maybe if vegetarian.

19. Iodine – include fish, seafood, seaweed and dairy into your diet or look for fortified alternatives.

20. Limiting alcohol - no more than 14 units/week. Unless you’re drinking wine, beer or something on the rocks, your drink is probably mostly sugar. Nothing wrong with sugar in moderation, just be aware your sugar intake can be amplified when drinking alcohol. Also, while alcohol can help to fall asleep, it prevents us from getting into the deep sleep mode, so our sleep quality is overall reduced.

21. Limiting caffeine - limit does not mean eliminate. Coffee is full of polyphenols (antioxidants) and there is absolutely nothing wrong with it if you’re not having more than 400 mg/day and 200 mg/day if you’re pregnant. Remember that caffeine can also be found in tea, chocolate, energy drinks.

 I recognise that some of these guidelines are not attainable to everyone and some people are lucky if they get to eat or move at all. Those who can live to this, please recognise your privileges and help those in need!