Nutrition

The gut is the “second brain” of the body. It affects immunity, mood, weight, skin, and overall well-being. For it to function well, it needs support through nutrition. Healthy microflora is the key to energy, mental clarity, and good digestion.

First, food should be varied. The more types of plant foods you eat, the more diverse your microflora. Aim for 30 different plant foods per week: vegetables, fruits, nuts, seeds, legumes, cereals, spices.

Include foods with fiber: vegetables (broccoli, carrots, beets), fruits (apples, pears), whole grains (oatmeal, quinoa), legumes (lentils, beans). Fiber is food for beneficial bacteria.

Add fermented foods: kefir, sugar-free yogurt, sauerkraut, miso, tempeh, kombucha. They contain live probiotics — beneficial bacteria that populate the intestines.

Drink enough water — 1.5–2 liters per day. Without water, fiber does not work, and constipation may occur. Water helps food transit and supports the intestinal mucosa.

Avoid processed foods: chips, soda, convenience foods, canned foods with preservatives. They kill beneficial flora and provoke inflammation.

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Mindful eating is not a diet, but a psychological approach to food in which you are fully present in the moment: you feel the taste, smell, texture, your body and emotions. This method helps you stop overeating, digest food better and reconnect with the present.

Start by creating a ritual. Before eating, take 3 deep breaths. Say to yourself: “I am going to eat.” This helps switch from “rush mode” to “eating mode.” Put your phone away, turn off the TV.

Eat slowly. Chew each portion 20-30 times. This not only helps digestion, but also gives the brain time to receive a signal of satiety. Put your fork on the plate between bites.

Pay attention to the taste, smell, color, temperature of the food. What does the soup smell like? What is the crunch of the bread? How does the avocado feel on your tongue? These details make food more filling and satisfying.

Ask yourself: “Am I hungry?” and “Am I still hungry?” Sometimes we eat out of habit, boredom, or stress. Before eating, rate your hunger level on a scale of 1 to 10. After, check how full you are.

Don’t eat from the package. Pour a portion onto a plate. This helps you control the volume and realize how much you’ve eaten. When you see food, you interact with it, not “devour” it.

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Many people experience a loss of energy after lunch, drowsiness, and loss of concentration. This is not “laziness”, but a consequence of poor nutrition. Energy does not depend on the amount of food, but on its composition and regimen. Having learned to eat right, you will be able to stay energetic until the evening.

First, do not skip breakfast. It “starts” the metabolism. Skipping breakfast leads to sugar surges and fatigue. The ideal breakfast: protein + complex carbohydrates. For example: oatmeal with nuts and an egg, whole grain toast with avocado and a poached egg.

Avoid fast carbohydrates for breakfast: sweet cereals, buns, jam. They give a short-term burst of energy, followed by a failure. Instead – oatmeal, buckwheat, quinoa, whole grain bread.

Lunch should be balanced: protein (chicken, fish, beans), vegetables (fresh or stewed), cereals (buckwheat, quinoa, brown rice). Avoid fatty, fried foods – they require a lot of energy to digest and cause drowsiness.

Drink water throughout the day. Dehydration is the main culprit of fatigue. Even 2% fluid loss reduces concentration and endurance. Carry a bottle with you, drink regularly.

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Overeating is not just a “weakness of will”, but a complex behavior associated with emotions, habits and physiology. Many people eat not because they are hungry, but because they are tired, sad, bored or nervous. To stop overeating, you need to understand the reason, and not just “hold back”.

The first reason is emotional eating. Food becomes a consolation. Solution: find alternatives – a walk, breathing exercises, calling a friend, drawing. Create an “exit map” from stress without food.

The second is a lack of protein and fiber. If you eat only buns and sweets, hunger returns after 30 minutes. Solution: include protein (eggs, cottage cheese, fish) and fiber (vegetables, fruits, cereals) in each meal. This gives long-term satiety.

The third is dehydration. The body often signals a lack of water as hunger. Solution: drink water before meals. Sometimes a glass of water is all you need.

Fourth – fast food. When you eat in 5 minutes, the brain does not have time to receive a signal of satiety. Solution: eat slowly, put your fork down, chew thoroughly. Give the body time to “say” enough.

Fifth – large portions. We are used to eating “whatever we put on it.” Solution: use small plates, measure out portions. You can put half first, and then – if hunger remains.

Sixth – night overeating. Often this is the result of skipping meals during the day. Solution: do not skip breakfast and lunch, have dinner 2-3 hours before bed. If you are hungry – drink warm herbal tea.

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The transition to a healthy diet is often associated with strict diets, prohibitions, and hunger. But in fact, healthy eating is not a restriction, but an expansion of choice. It does not require perfection, but is built on awareness, balance, and respect for your body. You can start small – just replace one product with a healthier one.

The first step is to stop punishing yourself. You do not need to abruptly give up everything you love. Instead, add. Start by increasing the amount of vegetables: add spinach to an omelet, carrots to soup, avocado to a salad. Gradually, your diet will become brighter, more nutritious, and tastier.

The next step is to understand the basic food groups. Your plate needs:

Proteins (chicken, fish, eggs, legumes) — for muscles and satiety
Complex carbohydrates (buckwheat, quinoa, oatmeal, whole grain bread) — for energy
Fats (nuts, avocado, olive oil) — for hormones and vitamin absorption
Vegetables and fruits — for vitamins, fiber and antioxidants
Don’t chase calorie counting at the start. It’s better to focus on the quality of the products. Give up packaged sauces, sodas, chips and processed foods. Instead, cook at home using fresh ingredients.

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