Nutrition: Fuel Your Body for Longevity

Good nutrition is the cornerstone of a vibrant, youthful life. It means a balanced and healthy diet. The body has to get the nuttrients, vitamins and minerals it needs to function properly. As we age, our bodies have to maintain energy levels, support cellular regeneration, and protect against the wear and tear of daily life. I believe that what you eat is as important as how you live.

Magdalena's Nutritional Essentials, habits that can help you live longer:

1.Balanced Diet With Whole Foods & Avoiding Processed Foods: Fill your plate with a variety of veggies/fibre, proteins, and healthy fats.

2.Nutrient-Rich Foods & Avoiding 'Empty' Foods: Prioritize foods packed with vitamins, minerals and antioxidants and avoid foods and beverages that provide a high number of calories with little to no nutritional value.

3.Healthy Fats & Avoiding Vegetable Oils: A lot of good fats are needed: avocados and olive oil, also nuts, seeds, fatty fish and grass-fed animal products.

4.Avoiding foods that negatively impact your health: Sugars & Sugary Beverages, Processed Meats, Deep Fried Foods, Ultra-Processed Foods, Artificial Trans-Fats, High-Sodium Processed Foods, Alcohol

5.Best & Most natural way to fight sugar spikes hack: Take a spoon of Apple Cider Vinegar (ACV) in a glass of water before every meal.

6.Mindful Eating: Control portions and listen to your body's cues. Follow the traditional Japanese practice 'Hara Hachi Bu’ that involves eating until you are about 80% full, rather than eating until you are completely full or stuffed. The phrase "Hara Hachi Bu" (腹八分) translates roughly to "eat until 80% full". This practice is rooted in the cultural wisdom of Okinawa, an island in Japan known for its high population of centenarians (people who live to be 100 years old or more).

7.Intermittent Fasting: It’s important when we eat and how long is a period when body fasts, to clean ill cells and recover. Intermittent fasting offers a wide range of potential health benefits, from weight loss and improved metabolic health to enhanced brain function and longevity. However, it’s important to approach it thoughtfully, ensuring that you’re still getting enough nutrients and listening to your body’s signals. When done correctly, intermittent fasting can be a powerful tool for improving overall health and well-being.

8.Smart Supplementation: Use supplements to enhance your diet. Supplements can play a valuable role in supporting health, particularly in situations where nutrient needs are not being met through diet alone. However, they should be used thoughtfully and in consultation with a healthcare professional to ensure they are appropriate and safe. A balanced diet rich in whole, minimally processed foods should remain the foundation of good nutrition.

9.Hydration: Keep your body energized and skin glowing with plenty of water. Hydrating the body and drinking enough water every day are crucial for maintaining overall health and well-being. Water is essential for nearly every physiological function in the body, making it vital for survival and optimal health.