By Anna Cortesi

Many diseases are due to heredity and so, no matter how we try, we cannot escape the identity of our genes. However, proper nutrition and good health can benefit us and make us face any difficulty.

If you are looking for ways to equip yourself against diseases and the unluckiness of inheritance, focus on increased iron and fiber intake. Iron and fiber can shield us and help us significantly improve our health. It is worth the effort and you will find that it is quite easy to get more iron daily. Let’s see how:

First, we can replace white carbohydrates with whole grains. Although in the beginning this may not serve our usual taste, we will slowly begin to appreciate the natural, full flavor of whole meal products. Choose whole wheat bread instead of white, whole grain and brown rice or spaghetti on the table. Even better, experiment with flaxseed, chia seeds and quinoa, oats and bran. Surprisingly, many of these flavors are delicious!

Then we can adopt the habit of eating an apple a day. The well-known proverb is not very far from the actual truth, since apple contains a great amount of fiber and helps in the proper functioning of our body. Many other fruits, such as pears and figs, contain an equal amount of iron and fiber. Therefore, it is worth trying fruit salads and discovering the most delicious fruits that satisfy your taste buds.

Legumes are an excellent solution for our daily dishes. High in protein and iron, they do not cost much and benefit our body in a variety of ways. If you’re only used to lentils or beans, experiment: try chickpeas and fava beans, make them into a hearty salad instead of soup, and generally try many combinations of legumes mixed with vegetables and grains. You will be amazed by their taste and ability to fill us quickly!

As a snack, we can choose whole meal crackers, seeds or nuts. Another weapon in our hands is popcorn, which supplies us with the a small amount of iron and fiber. At the same time, there are also so many seeds in the market – and these are great as snacks, full of fiber and iron (among other minerals)!

Finally, if we see that we might need more iron in our diet, we can take a natural dietary supplement. Ideally, we should be advised by our physician or dietitian who owns the right knowledge and information about our medical history and specific needs. However, supplement intake is not objectionable. Sometimes it is the best solution to our problem.

Furthermore, if you want to increase the amount of iron and fiber within the day, you now know how to do it! With a few simple secrets and just the right mood, you can easily change your established eating habits over time, and you will definitely be pleased with the result. Enjoy a new, upgraded diet and give your body the weapon it needs in order to cope with every nutritional problem in the best way!

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By Anna Cortesi

The problem of obesity and unnecessary pounds in humans is timeless and always timely.

Too many scientists, physicians and nutritionists have been called upon to analyze the factors that help us consume larger quantities of food than the body needs to function properly. To combat the problem, several diets have been developed, some effective and others less so.

In this direction, chemical diets such as those of Dr. Herman Tarnower, known as the Scarsdale Diet. According to this diet, you are fed 43% protein, 22.5% fat and 34.5% carbohydrates. Examples of this type of diet are many, as are other exhaustive ways of eating. According to deprivation diets, a number of foods are banned from the diet. However, in all these diets there is a major problem and it has to do with the fact that the human body needs all kinds of nutrients and vitamins that it can accept from foods. You just need them in certain quantities and not excessive or not at all.

The saying ‘Metron Ariston’ belonging to Cleoboulos (6th century BC) is perfectly applicable in this case, since man is required to find a balance between the foods he receives and the way he receives them on a daily basis. In this way, he will nourish his body and live well, minimizing the given health problems that he will face in the opposite case.

So, it is not enough to say to ourselves that sugar, bread, fried foods, etc. We have to study our bodybuilding and build a diet plan based on our daily activities and tasks. This program should not exhaust our body. Instead, it must give us all the nutrients we need, give us energy and health, and, in conjunction with the right amount of water, make us not dehydrate and think we are hungry while doing everything else.

A proper diet consists of at least 5 appetizers a day, which start from the time we get up to work and finish about 3 hours before falling asleep. This means that we have to put something in our mouths every 3 hours. If we do this systematically and correctly we will see that we can consume everything in small quantities without disturbing, straining or oppressing our bodies. In addition, in a short time we will feel other people having activated the burning mechanisms within us.

Of course, all this without exercise or walking will not have the perfect effect. Therefore, we need to understand the enormous importance of our body exercise and incorporate it into our daily program.

For these reasons, therefore, proper and systematic nutrition combined with anticipated water consumption and daily exercise is the real solution to the problem of obesity. In no case exhaustive or deprived diets are needed to achieve the desired result, only to follow the aforementioned!

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Spain ranks as the healthiest country in the world while four additional European nations were among the top 10 in 2019: Iceland (third place), Switzerland (fifth), Sweden (sixth) and Norway (ninth). Japan was the healthiest Asian nation, jumping three places from the 2017 survey into fourth and replacing Singapore, which dropped to eighth. Australia and Israel rounded out the top 10 at seventh and 10th place.

The index grades nations based on variables including life expectancy while imposing penalties on risks such as tobacco use and obesity. It also takes into consideration environmental factors including access to clean water and sanitation.

Spain has the highest life expectancy at birth among European Union nations, and trails only Japan and Switzerland globally, United Nations data show. Spain by 2040 is forecast to have the highest lifespan, at almost 86 years, followed by Japan, Singapore and Switzerland, according to the University of Washington’s Institute for Health Metrics and Evaluation.

“Primary care is essentially provided by public providers, specialized family doctors and staff nurses, who provide preventive services to children, women and elderly patients, and acute and chronic care,” according to the European Observatory on Health Systems and Policies 2018 review of Spain, noting a decline the past decade in cardiovascular diseases and deaths from cancer.

To view the full index click here 

Source: Cyprusdaily

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