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Proper Nutrition for Women and Men - Alena Stepanova

What is proper nutrition?

Are there rules for everyone? Unfortunately, no. No diet is suitable for everyone. This is not past ages, when all schoolchildren were dressed in the same uniform, without taking into account the needs and features of each. And each of us is unique and inimitable, so everyone will have their own nutritional rules. And this does not mean that once you know your rules, you will apply them forever. Likewise, the rules of nutrition vary depending on age, place of residence, season, lifestyle, and health status.

You’d better start today. It's time to examine yourself and the effect of meal on your body. It constantly sends us certain signals in the form of ailments, and we do not want to hear this, we simply suppress all body’s attempts to “reach out to us” with drugs.

The first thing you need to pay attention to is your drinking balance, which is calculated individually by the formula 30 milliliters per 1 kg of body weight. Clients often confuse the craving for food with the body’s desire for water. Dehydration can cause headaches, raise blood pressure, and dry skin. Without water, proper nutrition and high health indicators are impossible


Second, it is important to consider how many times a day you eat. Frequent (fractional) nutrition is indicated only in acute conditions, but not in any way if you want to lose weight. Oftentimes, switching to fractional diet is a mistake leading to diabetes due to persistently high sugar levels.

Third, see what exactly you eat at each meal. Are there proteins: fish, meat, seafood, eggs, legumes, fats - oils, nuts, avocados? Or pressured by time, you just buy coffee with a croissant again, because it's easier that way? Yes, it could not be easier: in a few years, "gain" a couple, or even more, chronic diseases. If now you have no time, when will this auspicious time come for you to complete all your tasks? Never. So, the best time is now.


Fourth. Keep track of your evening meals: when, what and how much? There are many myths about supper times. But there is one rule - it should be 3-4 hours before bedtime, so that the body has time to digest it and in the night, while you enjoy your sleep, it will cleanse your body, that is, detoxify, not digest food.

Fifth. Remember to chew food thoroughly. Yes, this rule covers many issues: vitamin and mineral deficiency, problems with the gastrointestinal tract, and so on.

Sixth. Try to reduce the amount of pro-inflammatory foods in your diet.

Nothing seems new, everything is well-known. But for some reason, most people in search of life hacks and magic pills forget about these simple rules that work for sure and suit everyone.

Diet should cover all the body’s needs for nutrients - vitamins and minerals. To find out what you are missing or what is in excess, you need to go through annual check-ups. Bring your results to a specialist in order to understand what led to such data, do not try to buy vitamins on your own and start taking them - this can lead to undesirable consequences, since you need to deal with the cause, and not just try to "patch holes".

Let these recommendations help you find a path to your health and harmony with yourself.

Nutrition specialist Alena Stepanova.

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