- Limit your consumption of red meat
Red meat, even lean meat, should be avoided in all cases, as livestock is usually saturated with the hormones and antibiotics used in industrial farms, in particular, because it takes longer to raise a cow or A pig a hen. Moreover, this meat is often high in cholesterol, and there is a risk of infection by prions, due to mad cow disease.
At worst, eat organic red meat, but try to favor white meat and fish rich in EPA / DHA, especially salmon. Take the bio if you can.
- Prefer the right fats
That is, Omega 3 and Omega 6 rather than saturated fats and bad unsaturated fats (for an explanation of what are saturated and unsaturated fats, see Chapter 6: Fats and proteins of Will we be immortal?).
To do this, concentrate on the following foods:
- Fish rich in EPA and DHA, including salmon (wild salmon contains more than farmed salmon) and low levels of mercury.
Extra virgin olive oil (this last point is very important).
Flax seeds and linseed oil naturally pressed.
- From tofu.
- Lean meats, and especially white meats (chicken, turkey). Obviously, it is preferable to select
- high farm poultry without hormones and antibiotics
- And absolutely avoid:
Saturated fats of fatty meats, butter, milk and other animal products.
Commercial cooking oils (always prefer extra virgin olive oil).
Hydrogenated fats from margarine or vegetable fats, and almost all commercial pastries.
Frying deep. It is best to saute on a high heat using extra virgin olive oil, and it is a good idea to put water in a wok, add a small amount of oil, and Cook for a short time at medium or moderate temperature
- Chewing before digestion is very important for our health
Indeed, swallowing large pieces before they have been properly ground, and mixed with saliva, forces the digestive tract to secrete larger amounts of powerful digestive enzymes, which can cause excess gas And be bloating, and with time injure the stomach. So take your time when you eat. (I also invite you to read 5 excellent reasons to eat more slowly.)
- Eat fruits and vegetables every day
Here is the flagship Advice is given by the official program of the Ministry of Health, Manger Bouger, with reason.
The benefits of consuming fresh, natural and starchy vegetables are innumerable: they contain a myriad of valuable nutrients and fiber and have a glycemic index and low caloric density. However, be careful not to overcook them: too much cooking would cause them to lose their vitamins, phytochemicals and other nutrients. The ideal is a light steaming, or a raw consumption for some of them.
Beware, this is 5 portions of fruits and vegetables: Eating 3 radishes and 2 grapes will not be enough! And it is quite possible to eat 10 servings: 5 is the recommended minimum. Tip: Rather than counting the number of fruits and vegetables you eat, which can be tedious, just think about making half of each meal consist of vegetables or fruit.
Consider consuming well-colored products: By eating a variety of naturally colored vegetables, you get a whole series of vital nutrients.
You can also drink freshly squeezed vegetable juice: by putting fresh, natural and low-starch vegetables in an electric juicer, you get one of the healthiest drinks, low in calories, very rich in vitamins and minerals. The best vegetables for this are celery, cucumber and fennel and the leaves of celery, endive, spinach, escarole and kale. Avoid eating vegetables rich in sugar like beets and carrots or limit them.
Strongly reduce your sugar intake
When we eat a meal containing a lot of sugars, the blood glucose level rises quickly and the pancreas reacts by immediately securing a lot of insulin, which regulates the glucose, helping to pass it through the cells. This keeps blood glucose under control, but these temporary insulin spikes often exceed their target and bring the blood glucose level to too low, leading to a more intense need for sugars – a veritable vicious circle!
Over time, continuous abuse of this cycle causes the cells in our body to develop a lower sensitivity to insulin. This insulin resistance is one of the main causes of the metabolic syndrome, and can also lead to type 2 diabetes, which means that regardless of the amount of insulin produced by the body, blood glucose is always too high.
Many problems are caused by excessive levels of blood glucose, such as an inhibition of the immune system, favoring the growth of pathological cells like fungal infections and cancers, competition with vitamin C that borrows the same transport system, And is thus hampered in its mission to fight against infections and the development of body tissues, etc.
Therefore, sugar-rich foods should be avoided as much as possible and those with a low glycemic index (GI) should be preferred. For example, you can consult the food table on the Nutrition website.
- Eat Anticancer
Here are the recommendations of the authors of Let Us Be Immortal? In order to prevent as much as possible the appearance of cancers, which are very similar to those of Dr. David Servan-Schreiber in Anticancer:
-Drink vegetable juices: start your day with a glass of 225 to 350 ml of freshly pressed vegetable juice, as an integral part of your breakfast. Mix some juices of cucumbers, broccoli, kale, cabbage, a carrot (but no more to avoid excess sugar) and other green vegetables. This will bring you almost half of your needs before you even leave home. Obviously, choose organic vegetables.
– Adopt the Mediterranean diet: poor in red meat and giving priority to whole grains, fish and fresh fruits and vegetables, it has been associated with many benefits, including a reduction in the risk of cancer. The Mediterranean diet also uses generous quantities of extra virgin olive oil, fresh tomatoes, tomato sauce, and cooked tomatoes.
– Avoid the white Satan: white sugar. Cancer cells consume this sugar very avidly, and you can inhibit the formation of cancer by avoiding foods with a high glycemic load.
– Have physical activity: Physical activity has been associated with a lower incidence of cancer, as opposed to a sedentary lifestyle. Adults should practice moderate activity for a minimum of 150 minutes per week, obtained in any combination, with a minimum of 10 minutes per session. Children and adolescents should exercise moderately to vigorous physical activity for at least 60 minutes per day.
–Avoid pesticides: Exposure to agricultural chemicals has been linked to many cancers. Farmers are at increased risk of stomach cancer by 40%, rectum by 50%, larynx by 40% and prostate by 40%. It is therefore important to eat organic food.
-Lose your excess weight: being overweight or obese is an independent factor for various types of cancers.
This seems obvious, and it is. The list of diseases related to cigarette smoke reads like the little black book of the Angel of the Death. Smoking increases the risk of cancer in all tissues affected by tobacco smoke in its entry (lung, mouth, throat, larynx) pathways, its exits (kidneys and bladder) and different locations between these Pathways (cervix, pancreas). Smoking also greatly increases the risk of cardiovascular disease, including myocardial infarction, sudden cardiac death, and stroke. And smoking significantly increases the risk of lung problems such as emphysema, asthma, chronic bronchitis, chronic obstructive pulmonary disease (COPD), and so on. And this is an incomplete list! The authors, therefore, recommend that if you smoke, you immediately engage in a smoking cessation program.
- Drink tea instead of coffee
Bottle of tea
Many constituents of tea are good for health. A recent study published in the American Heart Association Journal found that drinking two cups of tea a day reduced the risk of death from myocardial infarction by a remarkable 44% Mortality after acute myocardial infarction). This discovery applies to black tea and green tea, but not too herbal teas. Tea also contains L-threonine, which reduces cortisol levels and promotes relaxation. The most beneficial tea is green tea, with additional antioxidants that decrease the risk of heart disease or cancer. Try to take your tea without sugar (see next tip).
If you are able to set up these habits on a daily basis, studies are formal: your chances of living long, healthy, happy and relaxed will be greatly improved, and your chances of dying prematurely from a serious illness such as cancer or Heart disease will be greatly diminished. It’s up to you.😉 But above all do not forget: “Everything in moderation, including moderation”. If you fall off a horse, get back on your feet right away: many programs have been abandoned by people discouraged after a temporary failure. Be sure to make small deviations, as long as the bulk of your diet stays healthy.