Effects of fasting on hormone and glucose homeostasis in healthy individuals

We should not be surprised by the increase in the number of “incurable” diseases in our modern society, when we can see that we are not doing one thing that is essential for good health – providing the right conditions for the body to heal and maintain itself. Many people will only be willing to listen to this advice when their problem is big enough and they are forced to change.

What should we do for food to be medicine for our body?

The food we eat must provide us with enough protein, carbohydrates and fats, as well as vitamins, minerals and water. Only high-quality, fresh, organically produced food will provide enough of these nutrients. Cakes, pies, pastries, chips and sweets are junk food.These foods are not only harmful, but actually take up space for food that we need to be healthy.Remember that the body can function on refined carbohydrates and bad fats. These are high energy foods. We can survive quite successfully on them for a while, but they do not provide sustainability and nutrients. We cannot restore or maintain health on poor quality food.

There are two essential nutritional components that we very much need. These are enzymes and rough fibers. Most enzymes are found in fresh, raw foods.Enzymes catalyze (accelerate) chemical reactions in our body. Enzymes in raw food greatly aid in efficient digestion and utilization of nutrients.

Fibers are lost during the refining process. Manufacturers  remove fiber from our food because they believe the final product will be tastier and more acceptable to the consumer, but the price we pay for removing fiber is huge. Without coarse fiber, the transit time in our colon increases significantly. This means that the food stays for many hours or days longer than it should. This food rots, and a large part of the toxins is reabsorbed into our body.

Proteins of animal origin are complete proteins. They contain all essential amino acids. Meat, chicken and fish are also the only reliable sources of vitamin B12 (cobalamin). Lack of protein will result in low energy and stamina, poor resistance to infection, weakness, mental depression, slow wound healing and prolonged recovery from illness. On the other hand, excess protein is undesirable and leads to acidosis with excess urea in the tissues. It is the primary cause of many degenerative diseases, especially inflammatory conditions. Physical and mental stress increase our need for protein. The message is moderation and balance.

Carbohydrates are the main food for the production of heat and energy in our body. In addition to lacking fiber, refined carbohydrates (bread, pastries, pies and all bakery products) are devoid of almost all B vitamins, vitamin E and minerals. They become indigestible and worthless. Complex carbohydrates should be consumed in abundance. This means lots of vegetables and fruits, preferably raw.There is almost no limit to the amount of vegetables we can include in our daily diet. Fruit consumption should also be much higher, but some restrictions still apply. Approximately 2-4 pieces of fruit per day are enough for most people for the normal functioning of digestion and the whole organism.

Fats or lipids are the most concentrated source of energy in our diet. There are two essential fatty acids that the body cannot produce. These are linoleic acid and arachidonic acid, they are necessary for normal growth and healthy nerves, blood and arteries. Fish has a very favorable ratio of high-density lipoproteins to low-density lipoproteins, and they contain a large proportion of essential fatty acids. One of the best oils is olive oil. It has the right balance of saturated and polyunsaturated fatty acids and suffers the least damage when cooking at low temperatures, but it should not be overheated. It is necessary to store the oils in a cool, closed container, away from heat and light. Oils quickly oxidize and go rancid.

Natural vitamin E in oils provides protection against this oxidation. Some processors of polyunsaturated oils remove vitamin E during processing.Get into the habit of braising, grilling or steaming anything you would normally fry.Never reheat used oil!Feed your body with healthy fats from almonds, avocados, sunflower seeds and sesame seeds. You will also get some fat from fish, cheese, eggs and olive oil.

A word about butter and eggs: I personally advocate including a small amount of butter in the diet. It is a valuable source of vitamin A and is quite safe if used sparingly. Margarine is an artificial product that contains many additives and is not recommended. Eggs are rich in cholesterol, but also contain lecithin. Lecithin is a great biological detergent capable of emulsifying fats. Nature included lecithin in the egg to deal with the high cholesterol content. Eggs are best eaten soft-boiled or in an omelette. By cooking them until the yolk is hard, the lecithin will bind too tightly and make it unavailable for the body to emulsify cholesterol.

In conclusion, the modern man’s diet should be simple but effective.Our body will thank us whenever we make a good choice at the dinner table and choose fresh fruits and vegetables rich in enzymes and digestive fibers, moderate amounts of high-quality proteins and fats, and complex carbohydrates that slowly release sugars and provide us with energy throughout the day.