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Second Pillar of Health: Nutrition – Food as medicine for a longer and healthier life

November 8, 2024

In the first pillar of health, we explored how movement benefits your body and helps maintain vitality. If you missed it, you can read it here. Today, we’ll focus on the second key element of health – balanced nutrition.

Why Is nutrition the second pillar of health?

Have you ever thought about how much your diet influences your health and vitality? Nutrition is the second pillar of health in the method developed by prim. dr. Gordana Kalan Živčec, MD, emphasizing how the right dietary choices can support your health, strengthen your immune system, and improve your quality of life. In this post, you’ll discover why a balanced diet is so essential and how simple changes in your eating habits can contribute to a longer and healthier life.

Why Is nutrition so Important for your health?

The food we consume has a direct impact on our health, immune system, and overall bodily function. A nutrient-rich diet can support our bodies throughout all stages of life, from youth to mature age. Here are the main reasons why a balanced diet is crucial:

  • Supports immune system function: Vitamins, minerals, and antioxidants found in fresh fruits and vegetables help strengthen the immune system.
  • Balances energy and vitality: The right balance of proteins, fats, and carbohydrates provides the body with the energy needed for daily activities.
  • Promotes better digestion: Fiber from whole grains, vegetables, and fruits supports a healthy digestive system.
  • Reduces the risk of chronic diseases: A balanced diet can lower the risk of developing conditions such as diabetes, high blood pressure, and heart disease.
  • Supports body regeneration: Proteins and healthy fats aid in the repair of muscles, tissues, and cellular structures.

How to balance Your diet?

Healthy eating doesn’t mean giving up all your favorite foods. It’s about making mindful choices and adjusting your diet to meet your needs:

  • Choose local and seasonal foods: Locally grown, seasonal produce is richer in nutrients and contains fewer preservatives.
  • Prepare meals from basic ingredients: Home-cooked meals are often more nutritious than processed foods. A homemade apple pie is surely more wholesome than a store-bought one.
  • Include more fresh fruits and vegetables: Plan your meals to include a variety of colorful vegetables and fruits every day, as each color brings different nutrients.
  • Try the 8/16 eating pattern: Consider an eating pattern that involves eating during an 8-hour window and fasting for 16 hours. This can help improve digestion and metabolism.
  • Use healthy fats: Olive oil, nuts, seeds, and fish are excellent sources of healthy fats that support brain and heart function.

Conclusion and what’s coming next week

A balanced diet is one of the most powerful ways to take care of your health. It’s not just about what you eat but also about making mindful food choices that support your body and mind. Small changes in daily habits can lead to significant benefits in the long run.

Next week: The Third Pillar of Health – Rest
In the next post, we’ll explore how quality sleep and rest can help your body regenerate and maintain your health. Follow our series of 8 posts, where each week we introduce one of the pillars of health to help you reach your wellness goals.

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