Tag: nutrition

Personalized Supplementation

Do you swallow dietary supplements because you may have heard or read about them? Do you even swear by it? That’s not entirely wrong.

The Whole Biohacking Scene Biohacking: optimize yourself! lives from it, literally. You only feel part of the scene when you have a considerable collection of Supplements. 

It’s easy to lose track. The pharmacies and drugstores are full of such preparations, with different dosages and compositions. According to the latest studies, only 30% of the EU population eat healthily according to WHO guidelines. So that the majority does not or insufficiently.

The fact is that even with a healthy nutrition we are not sufficiently supplied with micronutrients and amino acids. Industrially processed foods, depleted soils, greenhouse effect in fruit and vegetable cultivation are some of the factors responsible. As a result, important elements for building and regeneration the body are missing. Also on a mental level.

50% of people do not feel sufficiently fit and mentally overwhelmed.

In an earlier post I wrote extensively about the meaning and benefits of dietary supplements.Nutritional Supplements—a smart addition! 

  • Let’s start with selenium. The agricultural soils are poor of it. Likewise the organic systems. The daily requirement of at least 50 mg selenium is not covered by this.
  • Sun vitamin D is also found in foods only to a limited extent. This puts people in northern latitudes at a disadvantage during the winter months.
  • Omega 3 fatty acids also develop their positive effect only in higher doses, which we cannot achieve with oil, nuts and fish.
  • B vitamins need optimal absorption in the gastrointestinal tract, which is not always the case.
  • “The King Vitamin” C loves freshness. It disappears within 40 minutes of cutting fruit and vegetables. Cooking can’t stand it at all. However, it is essential. In the Middle Ages, seafarers often lost their teeth due to shortages.
  • Magnesium and zinc are also in short supply. Anyone who does not eat a pot of porridge every day is not optimally supplied.
  • A lack of these substances causes discomfort, in the worst case it causes illness. With an adequate balance, however, health can be maintained and some diseases can even be cured. However, uncontrolled intake is wrong without knowing what you actually need. Here, too, every person is unique in their physiological constitution. In addition, there are various lifestyles and health conditions.

 According to the differences, the addition of Supplements also depends on requirements and is variable. It is no coincidence that “Personalized Supplementation” or “PS” is the latest trend in health medicine.

This begins with a blood sample and the diagnosis of a possible deficiency. This is used to calculate your personal need for micronutrients and amino acids. Some practices/doctors and laboratories  work hand in hand in this field. Some supplements companies offer individually composed granules.

Here are my 5 tips for optimal supply of PS agents:

1. Find certified practices specializing in Personalized Supplementation

2. First carry out a blood sample analysis, then create an individul supplement list with dosage information.

3. Take your Personal Supplements for 3-4 months

4. Blood sample check again

5. If there is an optimal supply and an improvement, continue to follow the individually created supplementation. An annual follow-up check should be made.

Voilà.

 

NUTRITION – The perfect day

Breakfast

● Low-carb muesli with plain yogurt and nuts
● Strawberries, blueberries, or raspberries
● Large cup of green tea

Lunch

● Red lentil vegetable soup with a dash of sour cream and flaxseed oil
● 1 apple or 1 orange

Afternoon Snack
● 1 protein shake
● 1 piece of fruit or a handful of berries

Dinner

● Salmon filet baked in parchment with a side of steamed vegetables or potatoes
● Spinach and tomato salad with pumpkin seed oil

Throughout the day, drink two liters of still water and unsweetened tea. Allow 16 hours between dinner and breakfast—an interval fasting quickie cleanse!

Voilà.

 

 

BioAge – How you can lower your Biological Age

Have you ever woken up and wondered why you don’t jump out of bed and feel ready to tackle the day’s challenges with energy and vitality, like you did when you were young? Do you have the nagging feeling that, in the second half of your life, things suddenly take more time than they used to? Is this something you should feel depressed about?Absolutely not. But the Answer is: Biological Age!

As the saying goes, “You’re only as old as you feel.”

Ultimately, feeling younger comes down to simply changing a few things—especially the things that don’t make you feel good—on both: physical and mental level.

Physical and mental health, as you know, are mutually dependent. Your physical health is the basis for everything: if you’re not feeling good in your body, then you’re limiting your ability to use your mind in the most effective way. Read: Bio-Age the mental side

Let’s start on the physical level.  There’s no reason to feel resigned about getting older. Science offers us both comfort and hope. So does nature. How so? By focusing on your “biological age,” or BA for short, which can vary up to 10 years (plus or minus) from your chronological age. Do you know your own BA?

There are 3 ways to categorize your BA:

Your’re
  1. older than your chronological age, or your age in calendar years
  2. the same age as your chronological age
  3. younger than your chronological age

Which of these options appeals to you most? Feeling older than, or the same age as, your chronological age doesn’t involve any effort. Meanwhile, feeling younger than your chronological age is something you actually have to work toward. At first, lowering your BA might seem like a challenge. But believe me, it’s not difficult—and on top of that, making an effort to feel younger can actually be fun. The first step is to determine your biological age. There are a variety of institutions, mostly university clinics, where you can have your biological age measured.

No matter what your biological age is now, the important thing to remember is that you have the power to change it. It largely depends on the condition of your blood vessels and musculoskeletal system. So how do you go about lowering your biological age? It’s actually very simple. It involves paying attention to

Three main aspects of your lifestyle:

  1. Fitness
  2. Nutrition
  3. Relaxation

The first two are clear. The third category includes things like getting enough sleep, losing yourself in activities you love, and sex. I’d like to (briefly) take a closer look at these three areas of our lives.

Fitness

Do you have to buy a bunch of exercise equipment and join a gym to stay in shape? Not necessarily. If you’re already athletic, I don’t need to tell you what to do. At any rate, as you get older, you’ll be forced to slow down eventually. For those of you who work out little or not at all, however, it’s important to keep in mind that your body needs to be in motion every day. Doing sports is a way to go beyond your body’s daily need for movement. The key is to find a middle way that works for you. With that in mind, you want to seek out activities that make you sweat, at least a little.

The ideal formula looks like this: 1 hour of sweat-inducing exercise 3 times a week. It doesn’t matter which activity you choose. The best exercise is the one you like the most—not including sex. We’ll get to sex later. What form of exercise do you like best? For me, it’s dancing. I’ve been a member of a dancing club for five years, and I find that dancing totally energizes me, both physically and emotionally. But you don’t have to be a member of a dance team to do it; dancing is nothing more than moving in time to music. It can be as simple as putting on your favorite songs and moving “freestyle.” Every day for 10 to 15 minutes in your living room. That’s it.

You can also supplement your exercise routine by doing things like skipping the elevator and taking the stairs, and walking whenever possible.

Diet/Nutrition

Do you think you need a diet plan that includes exact calorie counts and recommended daily allowances? Does everything have to be organic? Is going vegan the best alternative? Not necessarily.

Simple principles apply here, too: about 3 meals a day, more vegetables than fruit, more raw than cooked, more whole grains than refined flour, and more fish than meat. And always eat until you’re satisfied. Organic products are definitely preferable, but eating organic doesn’t have to be a religion.

Drink a lot of water, and avoid fruit juices or too much alcohol, which the body converts into sugar.

Relaxation

Sitting in the sun and daydreaming? It’s a great idea, but you don’t always have the time or the chance, do you? Each of us has different opportunities to relax, along with different ways of doing it.

For me, for example, “clothing management” is extremely relaxing. I love rummaging through my wardrobe and deciding whether my clothes are still up to date and attractive.

How do you know if you’re doing something that relaxes you? First of all, it happens naturally. When you’re truly relaxed, you’re in a “flow” state. It’s easy to forget about whatever problems you might be dealing with, like when you’re lounging around in bed and daydreaming about something you might want to learn, instead of obsessing about what might go wrong with your next project. In any case, resting for about eight hours every night is also an indispensable part of lowering your biological age.

And what about sex? I consider sex to be another important factor that affects your biological age.

To be continued.

Your Ninelle M.

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