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9 tips from a naturopath

Naturopath Sophie from The Care Studio gave us her tips to blossom.

  1. Stay hydrated: Proper hydration is crucial for maintaining physiological balance. Water helps eliminate toxins from the body through the kidneys. It's important to choose water with a low mineral content to avoid overburdening the kidneys. In naturopathy, we emphasize obtaining minerals and trace elements through diet, so water primarily acts as a cleanser rather than a source of nutrients.

  2. Eat raw fruits and vegetables: Consuming raw, living foods provides the body with essential vitamins, minerals, and enzymes, reducing fatigue and supporting the immune system. The fiber in fruits and vegetables helps promote healthy digestion, making them another way to hydrate the body.

  3. Choose your sweeteners wisely: Coconut flower sugar is a natural and sustainable option with a low glycemic index (GI) below 50, providing vitamins and minerals. Honey, if not heated, is a 100% natural sweetener with numerous nutrients, although it has a higher GI.Opt for honey with higher fructose content, as it lowers the GI. Whole cane sugar, like Muscovado, is an unrefined and pure sugar with a medium GI (around 70). On the other hand, refined white cane sugar provides empty calories without any nutrients. Agave syrup, maple syrup, and coconut sugar, despite containing slightly more nutrients than white sugar, are primarily composed of carbohydrates and have a significant caloric impact.

  4. Chew your food: Take the time to chew your food thoroughly (at least 15 times per bite). Chewing is the first step in optimal digestion, often overlooked. By thoroughly chewing and savoring your food, you can reduce postprandial discomfort such as fatigue, bloating, and heaviness.

  5. Move your body: Engage in physical activity and exercise regularly. Walking every day is essential for both the body and the mind. Walking 6,000 steps, which is roughly 4 kilometers, burns between 200 and 300 calories. Exercise improves respiration, oxygenates the body, reduces stress, and stimulates the secretion of hormones like endorphins, dopamine, and adrenaline, which can improve sleep, reduce pain, and induce pleasure. Regular physical activity also helps prevent cardiovascular diseases and diabetes by lowering or controlling blood sugar levels.

  6. Consume "good fats": Contrary to popular belief, good fats don't necessarily lead to weight gain. The World Health Organization recommends prioritizing unsaturated fats found in fish, avocados, nuts, and oils like sunflower, soybean, rapeseed, and olive oil, as they have beneficial effects on our health. "Bad fats" refer to saturated fats and trans fats, which should be limited rather than completely excluded. These fats are commonly found in chips, processed products, industrial biscuits, animal products (meat, cold cuts, cheese, butter), and more.

  7. Eat high-quality proteins: Proteins are essential macronutrients, just like carbohydrates and fats. They play a crucial role in the body's construction at various levels, including muscles, tissues, and bones. They are also involved in immune response (antibodies), oxygen transport (hemoglobin), and digestion (digestive enzymes). Plant-based proteins can be obtained by combining cereals and legumes to ensure the intake of all essential amino acids for metabolism. Animal-based proteins come from meat, fish, eggs, and milk (and derivatives such as cheese). Natural dietary supplements can be used to compensate for a lack of protein in the diet.

  8. Get enough sleep: Sleeping for 7 to 9 hours per night enhances creativity, learning capacity, and memory functions of the brain. During sleep, your cells regenerate, strengthening your immune system and regulating


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