- Eat at the same time, three times a day, no snacks. Don’t eat 2 hours before bed, chew your food well. Avoid distractions like your phone or TV; this is the 8/16 diet (which is a natural intermittent fast).
- Measure your calories/fat/protein/fiber intake once. It should be 1500/80/80/30 grams per day, or something similar. Protein and fiber are often missing.
- Have a bowel movement once a day. If not, increase your fiber intake (vegetables, greens, fruits). This is the most effective detox. A well-functioning gastrointestinal tract is crucial for immunity.
- Drink a glass of warm water an hour before meals (it gets the gastrointestinal tract going).
- Get your daily magnesium intake from food.
- Eliminate alcohol, smoking, and sugar.
- Check for parasites in the small intestine (they cause vitamin and mineral deficiencies).
- Drink hot water throughout the day to stimulate bile flow (normal bile flow is very important).
- Monitor sugar and salt content in foods, as they often contain hidden salts (juices, yogurts, sausages, and hot dogs, for example).
- Eat a fermented food at least once a day (e.g., a spoonful of sauerkraut, these are probiotics).
- Get tested once a year: ferritin, d3(25(OH)D), sugar (HbA1c, glucose), cholesterol (LDL), thyroid (TSH, FT4), and ultrasound. Gallbladder, liver (ALT), kidneys (eGFR), urine, complete blood count, homocysteine
- Deep abdominal breathing (diaphragm movement) for 10 minutes a day: inhale for 8 seconds, hold for 8 seconds, exhale for 8 seconds, hold for 8 seconds (this is a massage into the organs)
- Before bed, raise your legs above your head for 10 minutes (also helpful for varicose veins)
- Long walks for 2-3 hours at least once a week (lymph movement) or buy a treadmill at home
- If you work at a computer and your vision deteriorates, do the “blood pump” exercise every hour to increase blood flow to the head (also helpful for varicose veins)
- It is advisable to go to bed no later than 10 pm; good sleep is very important
- If you have a sedentary job, it is advisable to do a light warm-up every hour, such as squats (this is for the blood vessels; training your legs is the most important)
- Make this a way of life, not a A temporary remedy. You’ll achieve results in about 2 years, because diets can greatly unbalance and confuse a person.
- During the cold season, you can take additional vitamin D3 because of the short days. If you need 2000 units or more, it’s best to take it with vitamin K2 (it distributes released calcium properly).
- There are natural supplements: milk thistle meal (prebiotic), flaxseed oil (omega-3), walnuts (brain), pumpkin seeds (libido), sunflower seeds (vitamin B9), sauerkraut (probiotics), hibiscus (heart).
- Be aware of acrylamide in foods; its accumulation causes cancer; it’s a neurotoxin (chips, crackers, fried potatoes, cigarettes, coffee and its substitutes, croutons, toast, cookies).
- At this age, you need a vitamin complex every day because it’s less well absorbed from food.
- Oral hygiene is essential because poor oral hygiene leads to heart attacks/strokes; there’s a link.
Daily requirement of vitamins: C 80 mg, A 800 mcg, B1 1 mg, B2 1 mg, B3 15 mg, B5 10 mg, B6 1.5 mg, B9 200 mcg, B12 2.4 mcg, E 15 mg, D3 20 mcg, K 12
Daily mineral requirement: zinc 10 mg, magnesium 400 mg, iodine 150 mcg, potassium 3 g, selenium 50 mcg, iron 20 mg, calcium 1 g, omega-3 2 g
Recommended daily intake: sugar 25 g, salt 5 g, cholesterol 300 mg
For example, a meal plan: for breakfast: boiled egg, buckwheat/oatmeal with milk, a sandwich with black bread and cheese, pumpkin seeds, kiwi; for lunch: potatoes with skin, salad, red fish/lightly salted herring, sunflower seeds, an apple Dinner: cottage cheese with sour cream. Total: 1,500 calories, 80 g protein, 80 g fat, 20 g fiber, and the recommended amount of vitamins and minerals.
1 egg
cholesterol 180 mg, selenium 15 mcg, fats 5 g, proteins 6 g, vitamin A 80 mcg, D, B2, B5, B7, B9, B12 1 mcg, E, choline 150 mg, iron, 70 calories, calcium, zinc, iodine
cottage cheese 100 g
magnesium, calcium 100 mg, fat 7 g, protein 17 g, vitamins A 80 mcg, B2 0.2 mg, B12 1 mcg, 150 calories, potassium 150 mg, casein
milk 100 g
protein 3 g, fat 3 g, 60 calories, calcium 100 mg, potassium 150 mg, vitamin B12 0.4 mcg, B2 0.2 mg, A, D, magnesium
Red fish 50 g
Protein 10 g, Fat 7 g, Vitamin A 30 mg, Vitamin D 7 mcg, B12 2 mcg, B9, B2, B3 5 mg, B6, B5, B1, E, K, Iron, Zinc, Selenium 25 mcg, Potassium 200 mg, Magnesium, Omega-3 1 g, 100 calories
Lightly salted herring 50 g
Protein 9 g, Fat 8 g, Omega-3 1 g, Vitamin D 5 mcg, B12 5 mcg, B3 2 mg, B6, A 30 mcg, E, Sodium 1 g, Selenium 25 mcg, Iodine 20 mcg, 100 calories, Potassium 150
Walnuts 30 g
Copper 0.5 mg Magnesium 45 mg, zinc, vitamin E, B6, B9, B1, B2, B3, fat 20 g, protein 5 g, omega-3 3 g (DV), omega-6 10 g, fiber, potassium 125 mg, 200 calories
Boiled buckwheat 200 g
Magnesium 100 mg, potassium 140 mg, copper, protein 7 g, fat 1 g, vitamins B1, B2, B3, B5, B6, zinc, iron, carbohydrates 40 g, 190 calories, fiber 6 g, folate B9 20 mcg
Oatmeal porridge 200 g
Magnesium 50 mg, potassium 120 mg, iron, zinc, copper, protein 6 g, fat 6 g, vitamins B1, B3, B5, B6, carbohydrates 20 g, 100 calories, fiber 3 g
2 boiled potatoes with skin, 200 g
proteins 5 g, carbohydrates 46 g, fiber 5 g, vitamin C 30 mg, B6 0.5 mg, B1, B2, B3 3 mg, B9 25 mcg, potassium 1300 mg, magnesium 60 mg, iron 1.5 mg, 210 calories, zinc
Pumpkin seeds 30 g
170 calories, protein 9 g, fat 14 g, fiber 1 g, omega-3, omega-6, magnesium 230 mg, zinc 3 mg, iron 4 mg, copper 0.5 mg, potassium 240 mg, vitamin E 2 mg, B1, B2, B3, B5, B6, B9 30 mg, arginine, phytosterols, selenium 2 mcg
Sour cream 50 g
Fat 10 g, protein, vitamin A 100 mcg, D, B2, B12, B9, calcium, potassium, magnesium, 100 calories
Butter 5 g
Fat 4 g, vitamin A 130 mcg, D, E, 35 calories, cholesterol 10 mg Calcium, Butyrate
Hard Cottage Cheese 10 g
Vitamin A 60 mcg, D, B12, Calcium 80 mg, Zinc, Protein 3 g, Fat 3 g, 45 Calories
Black Bread 30 g (slice)
Vitamin E, B1, B3, B5, Potassium 80 mg, Magnesium, Iron, Protein 2 g, Fat 1 g, Carbohydrates 15 g, Fiber 2 g, 70 Calories
Sunflower Seeds 30 g
Protein 6 g, Fat 14 g, Vitamin E 10 mg, B9 60 mcg, B3, B6, Potassium 180 mg, Iron, Zinc, Selenium 17 mcg, Magnesium 100 mg, 170 Calories