The 8 Golden Rules of Healthy Eating
The 8 Golden Rules of Healthy Eating
Although often healthy eating falls within the company of diets and eating regimes, basically these are quite different things. Yes, healthy eating can help you remove the unwanted keel or shape the muscles. But more importantly, in the long run, it will help you build useful habits that work towards improved health and physical shape.

Better memory and ability to concentrate, more good mood and satisfaction, to the prevention of inflammatory processes - healthy eating is key to the increased duration and higher quality of life.

And unlike trends in diets that are constantly changing with a newer and supposedly more effective diet, the principles of healthy eating do not change.
See also what are the golden rules you need to follow to build lasting useful habits and improve your life quality.

Eat good fats

About 60% of the brain consists of fats - mainly omega-3. Omega-3 fat has been proven to improve concentration, memory, focusing and mood. You will get the necessary amount of beneficial fat from Omega-3-rich foods, including oily fish such as salmon, sardines and mackerel, but also a variety of plant products suitable for vegetarians and vegans.

Start the day with one (or two) eggs

There is no better start of the day than breakfast, which includes eggs. Proteins will increase the levels of amino acids in the blood that are key to the production of serotonin and dopamine, the chemicals that make us feel good. In addition, eggs contain choline, a substance that improves memory - so there's no danger of forgetting important tasks for the day.

Use more spices

Spices can not only add a new flavor to well-known products but also have health benefits beyond the exciting variety for taste buds. Curcuma, for example, can have a positive effect on memory and mood, thanks to the active substance curcumin.

Stimulate the brain

In addition to feeding it with useful foods, the brain also has additional stimulation to function well. So give him everyday challenges to stimulate it - read a book, solve a puzzle, learn a foreign language. New activities and activities make the brain focus and improve its overall performance.

Provide probiotics for the intestinal flora

The brain and stomach are connected by miniature microbes that live in the intestine. Good bacteria produce neurotransmitters and amino acids that affect the brain by controlling inflammation and hormone production. Regular consumption of foods such as yogurt, kefir, and fermented foods increases the level of bacteria and controls the balance of the intestinal flora, thus having a positive effect on mood and behavior.

Do not be deprived of sleep

No matter how many tasks you are lagging behind, it is important not to miss sleeping hours. The time the body is at rest is the time when the cells are regenerated and the damaged ones are restored. During sleep, the new neurons in the brain, which are responsible for long-term memory, also develop and the ability to focus is enhanced.

Add greens

Green foods such as spinach, broccoli, Mangold and kale are excellent food for the brain, whether you eat them as raw and in the form of discomfort and salad or cooked on soup, omelet or stewed meals. Make sure your menu includes at least two servings of green food. This will provide you with an additional source of magnesium that soothes the mind and reduces stress levels.

Move more

A minimum of 30 minutes of activity per day is needed to provide the body with health and good shape. Aerobic activities such as walking, running or swimming supply the brain with oxygen, thus reducing memory impairment and stimulating the development of new cells. In addition, active movement promotes brain cell communication, which improves logical thinking and concentration.
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