Mindful Health: Expert Advice on Diet, Supplements, and Physical Activity

1. Holistic approach to health
   Experts recommend looking at health from an integrated perspective, including:

• Physical activity that stimulates both body and mind.

• Sleep hygiene aligned with the natural circadian rhythm.

• A healthy diet and appropriate supplementation.
  They note that food quality is declining, and that processed products and habits such as frequent snacking overload the body.

2. Investment in prevention
   Prevention is far more economical than treatment. According to experts, every dollar invested in prevention can save up to 17 dollars in medical costs. Education and early intervention are essential for a healthy life.

3. Healthy diet and eating habits
   Sugary drinks and processed foods should be avoided to help prevent conditions such as insulin resistance and diabetes. Dietary changes should be gradual—e.g., replace sweet pastries with wholemeal bread, then move to wholesome porridge oats.
   Diet should be tailored to individual needs, avoiding extreme shifts that are hard to maintain. Diets such as vegan or keto can be effective if well balanced and free of ultra-processed foods.

4. The importance of protein
   Protein is essential not only for building muscle, but also for the immune system and emotional balance. It’s advisable to include protein at every meal to lower the glycaemic impact and avoid sharp energy dips.

5. Appropriate supplementation
   Well-chosen supplementation can significantly improve quality of life. Vitamins A, D, E and K should be taken with fats (unless provided in an oil/gel form). It’s crucial that supplements are high quality and matched to individual needs.

6. Physical activity and stress management
   Regular movement—even reaching 7,000 steps a day—is essential for health. Stress is common in modern life, so monitoring cortisol and ACTH levels is recommended. Physical activity helps reduce the negative impact of stress and improves overall wellbeing.

7. Healthy fats and reducing fast food
   Replace processed vegetable oils with healthy fats such as olive oil, avocado and nuts. Fast foods and sweets that combine harmful fats with refined carbohydrates should be removed from the diet.

8. Hydration as a key to health
   Drinking enough water can reduce blood glucose levels by up to 21%. Hydration is a simple and very effective way to support the body’s functioning.

9. A formula for happiness
   Experts point out that happiness comes from doing activities that bring satisfaction, surrounding yourself with positive people, and dedicating time to what truly excites you.