Recommendations
Please consult your physicianfor personalized medical advice.
Various specialties such as Internal Medicine, Family Medicine, General Practitioner, Pediatrics, Gynecology, among others, can guide you towards adequate nutrition according to your period of life and special energy and nutritional needs. Nutrition professionals can teach, control and monitor.
General Guidence
General recommendations include, but are not limited to, various changes in diet, toxic habits, physical exercise, weight control and emotional and mental well being, among others. For specific medical conditions or different stages of an individual's life, there are other recommendations, occasionally, there are variations of the general ones.
Physical activity.
Practice physical activity at least 5 days a week, preferably each day.
Tobacco.
Quit using tobacco, if you are smoker.
Alcohol.
Moderate alcohol consumption: limit to 2 standard units/day (men); 1 standard unit/day (women).
Weight.
Lose 5-10% of body weight, if overweight or obese.
Nutrition.
Ensure a healthy, varied and balanced diet. Predominately whole food, plant-based.
Water.
Drink plenty of water, more than 2 l/day.
Stress.
Increase emotional and mental well-being. Meditate 10 minutes each morning
Sleep.
Get adequate amount of sleep, 7 - 9 h for adults and seniors.