The Easiest Way to Eat Healthy

“Eating food”

Processed food is not real food. It used to be food, like cereals, but has now been stripped of its natural nutritional properties (such as fibers, minerals, and vitamins) to create something that would be impossible to find in nature. For instance, white flour or refined sugar fall into this category. The phrase ‘eating food’ emphasizes the importance of consuming food as nature intended: whole grains like cereals or wholewheat flour, rather than refined flour. Opt for fruits and vegetables over refined sugar or fruit juices, and choose whole foods like meat, eggs, milk, and fish instead of processed sausages. It’s as simple as that.

“Not too much”

Bear in mind: this suggestion does not pertain to vegetables and, to a certain degree, fruit, whole grains, seeds, and nuts. Our ancestors were likely munching on leaves, soft branches, seeds, and nuts throughout the day. It’s genuinely challenging to consume excessive amounts of salad or berries. Berries are not overly sugary, and the polyphenols and other nutrients they contain actually help regulate our blood sugar levels. The same principle applies to certain cereals like buckwheat and oats.

However, it’s exceptionally easy to overindulge in refined foods and overly sweet fruits. These fruits are often the result of genetic modifications that make them much sweeter than their natural counterparts. Additionally, consuming too much meat, especially red meat, can be problematic. Red meat tends to be rich in saturated fats, which are considered less healthy. Moreover, a significant portion of the world’s meat comes from extensive farming practices that are morally questionable. These practices involve the widespread use of antibiotics, which ultimately end up in our water supply and soil.

Furthermore, industrially farmed fish and unsustainable fishing practices are common.

“Mostly vegetables”

Like it or not, the diet of our ancestors was largely vegetarian. Or, to be more precise, pescatarian (where the animal part of the diest mostly derives from fish). When I say ‘largely,’ I mean it. We have always been omnivores, and we will always be. I’m not discussing moral choices here. Of course, you are entirely free to be a vegetarian or a vegan, and I have the utmost respect for that. However, from a biological standpoint, there is nothing in our bodies that prevents us from eating meat, fish, or eggs. There is no reason to think that consuming these foods would be unhealthy, as long as it’s done in reasonable quantities. And we do not forget to eat, for the most part, vegetables.

Sadly, in the modern world, the phrase ‘eating a salad’ has been reduced to indulging in a small bowl of lettuce or tomatoes. Most people in the modern Western world consume not much more than 10-20 grams of fiber per day, while it’s reasonable to assume that our ancestors consumed at least 100 grams. So, don’t hold back when it comes to salads. Aim to eat a substantial, colorful bowl (at least as big as your head) of nutritious vegetables every day. Opt for vegetables that are rich in vitamins and polyphenols, such as broccoli, cauliflower, arugula, red and orange peppers, kale, tomatoes, and cabbage. And don’t forget to vary your choices.

Here are some additional tips:

• Add extra virgin olive oil: It has incredible health properties, including anti-inflammatory effects and the ability to lower cholesterol levels.
• Spice it up: Colorful spices are rich in polyphenols and antioxidants.
• Snack on seeds and nuts: They provide healthy fats, fiber, and essential minerals.
• Avoid sugar and refined foods: Steer clear of bakery items, white bread, sugary fruit juices, prepared sauces, and chips.

What is “chronic inflammation”

Chronic inflammation arises from various factors, including consuming processed food (which isn’t considered “real” food), overeating, and insufficient vegetable intake. Understanding chronic inflammation is crucial because it significantly impacts our health.

The Role of Chronic Inflammation: Our body’s defense mechanisms, originally designed to protect us, can become detrimental over time when persistently activated. Chronic inflammation, characterized by a prolonged state of alertness of your immune system, can lead to cellular damage and contribute to age-related diseases such as obesity, Alzheimer’s, and diabetes.

Blood Sugar Levels and Their Impact: Our bodies are not naturally equipped for chronically elevated blood sugar levels or frequent spikes. Excessive sugar in the bloodstream sets off a cascade of malfunctions, resulting in:

1. Gut Microbiome Issues:
   • Chronic inflammation affects the gut microbiome, leading to problems with the immune system.
   • Autoimmune diseases and allergies can arise due to constant immune system activation, causing stress, fatigue, and impaired recovery.
   • Conditions like osteoarthritis and Alzheimer’s may also be linked to this immune dysregulation.
2. Accumulation of AGEs (Advanced Glycation End Products):
   • AGEs form when proteins link to glucose (sugar), akin to cooking ourselves from within.
   • This process browns our tissues, much like searing a steak in a saucepan.
   • Excess AGEs create a cascade of issues, starting with liver and kidney problems and culminating in premature aging.

Remember, maintaining a balanced diet and minimizing chronic inflammation are essential for overall well-being. 🌱🍎🥦

Besides following the indications above, here are a few suggestions on how to help your body regulate your blood level.

Tips to Maintain Healthy Blood Sugar Levels:

Exercise Regularly

• Avoid sedentary periods. Time your walks before and after meals.
• Never spend more than 1 hour sitting.
• Learn more about staying physically active in our article: “Physical Activity: More Than You Think.”

Stay Hydrated

• Proper hydration helps the body eliminate excess AGEs (Advanced Glycation End Products) and supports detoxification.
• Discover more about AGEs in our article: AGEs and the Aging Process: A Sweet and Bitter Connection

Include Fiber-Rich Foods

• Consume vegetables, fruits, and whole grains at every meal.
• Dietary fibers slow down sugar absorption and create a healthy environment for your gut microbiome.

Try Buckwheat and Quinoa

• These grains are proven to regulate blood sugar levels.
• To prepare them, boil for 2 minutes in an amount of water double the grain weight (e.g., 100 grams of grains and 200 grams of water).
• Let them sit for an additional 15 minutes. The grains will absorb the water but remain slightly crunchy.
• Enhance their flavor with olive oil, spices, and pair them with tasty vegetables like avocado or sun-dried tomatoes.

Explore Pickled and Fermented Foods

• Fermented foods, rich in vitamins K2, are excellent for gut health.
• A balanced gut microbiome helps maintain overall well-being.
• Imbalances in gut flora can lead to a “leaky gut,” allowing harmful substances to travel through the body and cause inflammation, especially in fat cells.
• Individuals with leaky gut syndrome may store more fat despite consuming the same calorie intake as healthy individuals, and have increased levels of chronic inflammation.

Choose Whole Wheat or Rye Bread Over White Bread

• In a 2017 study, rye bread demonstrated effectiveness in reducing appetite and had the “potential to improve cardiometabolic variables.”

Consider Probiotics

• A healthy gut microbiome is essential for overall health.
• In a 2017 study, probiotic supplementation was associated with significant improvement in HbA1c (the average blood glucose level over the past month) and fasting insulin in type 2 diabetes patients.
• While the study was relatively small, further confirmation is needed.

Remember, these dietary practices contribute to better blood sugar management and overall well-being. 🌱🥦🍎

Lifestyle choices play a pivotal role in managing inflammation. Beyond mere buzzwords, evidence-based strategies—such as maintaining a balanced diet, engaging in regular exercise, prioritizing sufficient sleep, and effectively managing stress—help keep inflammation in check and slow down the aging process. By embracing these habits, we fortify our body’s resilience and counteract the negative effects of aging.

Understanding the science behind chronic inflammation empowers individuals to make informed decisions about their health and well-being. Taking a proactive approach to aging involves prevention rather than just treatment.

Remember, it’s not only about adding beneficial foods; it’s also about limiting or eliminating those that trigger inflammation. By making these dietary adjustments, you’ll effectively manage chronic inflammation and promote overall health. 🌱🏋️‍♀️🛌