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How important is nutritional supplementation?
Fueling Wellness: The Importance of Healthy Nutrition and Lifestyle.
Feeling good, having plenty of energy and living a healthy life is everyone’s dream. The good news is that much of this is within our reach! A nutrient-rich diet, combined with an active lifestyle, is the secret to a lighter, happier and more energetic life.
Dietary supplements: do you need them?
Food: The Body's Fuel
Think of your body as a machine: To function perfectly, it needs the right fuel. This fuel comes from food! A complete and balanced diet, rich in:
Fruits and Vegetables: Essential for the proper functioning of the body, they are rich in vitamins, minerals and fiber, which aid digestion, strengthen the immune system and protect against diseases. Aim for at least 2 portions of fruits and 3 portions of vegetables per day, varying the colors and types.
Whole Grains: Provide gradual energy throughout the day, unlike refined grains, which cause energy spikes followed by tiredness. Choose brown rice, quinoa, oats, whole-wheat bread, among others.
Lean Proteins: Essential for building and repairing tissues, proteins should be prioritized in all meals. Good options: chicken, fish, lean meat, eggs, legumes (beans, lentils, chickpeas)
Healthy Fats: Essential for several bodily functions, such as vitamin absorption and hormone production. Olive oil, avocado, nuts and fish rich in Omega 3 are excellent sources.
Dietary supplements: do you need them?
Vitamins and Minerals: Essential for the body's functioning
Vitamins and minerals are powerful nutrients that are essential for the proper functioning of the body. Each one has a specific role:
Vitamin C: Strengthens immunity, protects cells against oxidative damage and helps in the formation of collagen, important for skin, bones and cartilage.
Vitamin D: Essential for bone health, calcium absorption and proper functioning of the immune system.
Complex B: Important for energy metabolism, neurotransmitter production and nervous system health.
Iron: Essential for transporting oxygen in the blood, prevents anemia and ensures greater energy.
A diet rich in natural foods generally meets the vitamin and mineral needs. In some cases, supplementation may be necessary, but always under the guidance of a doctor or nutritionist.
How important is nutritional supplementation?
How important is nutritional supplementation in physical activity: Get your body moving!
Practicing physical activities regularly, in addition to improving your physical health, does wonders for your mind! The benefits are countless:
- Increased disposition and energy
- Improved heart health and circulation
- Strengthening muscles and bones
- Reduced stress, anxiety and symptoms of depression
- Improved mood and self-esteem
Walking, dancing, yoga, swimming, cycling, weight training, or any activity you enjoy can make a difference. The important thing is to move!
Restful Sleep: Recharge Your Energy
A good night's sleep is essential for having more energy, concentration, good mood and good health. During sleep, the body recovers from the day to day, consolidates memories, regulates hormones and restores energy. Sleep deprivation, on the other hand, causes physical and mental fatigue, irritability, difficulty concentrating and increases the risk of several diseases.
Balance for a Complete Life
In addition to diet, exercise and sleep, other factors contribute to a happier, healthier life:
Stress Management: Relaxation techniques such as meditation, yoga and breathing help manage stress and anxiety.
Positive Relationships: Cultivating good relationships with friends, family and loved ones is good for your mental and emotional health.
Life Purpose: Having goals, dreams and something that motivates you to move forward gives more meaning to life and increases the feeling of well-being.
Connection with Nature: Spending time outdoors, in contact with nature, reduces stress, calms the mind and brings several health benefits.
If you feel that your diet is not as rich and varied as it should be, and physical exercise is not yet part of your routine, consult a doctor or nutritionist to assess the need for supplementation.
Did you know that the way you eat and live can have a big impact on your energy, health and well-being?
We’ve created a quick and easy quiz that can help you discover how your diet and lifestyle are nourishing your body, and whether it might be time to make some beneficial changes.
Join in and see if you're on the right path to a healthier, more vibrant life. Let's get started!
Take the quiz. Test and find out
References
Suplementos alimentares: documento informativo atualizado. Disponível em:
https://www.gov.br/ anvisa/pt-br/centraisdeconteudo/publicacoes/alimentos /perguntas-e-respostas-arquivos/suplementos-alimentares.pdf
Vegetables and Fruits. Disponível em:
https://www.hsph.harvard.edu /nutritionsource/what-should-you-eat/ vegetables-and-fruits/
The right “5-a-day” mix is 2 fruit and 3 vegetable servings for longer life. Disponível em:
https://newsroom.heart.org/ news/the-right-5-a-day-mix-is-2-fruit-and-3-vegetable-servings-for-longer-life
How many fruits and vegetables do we really need? Disponível em:
https://www.health.harvard.edu/ nutrition/how-many-fruits-and-vegetables-do-we-really-need
The Role of Vitamin and Mineral Supplements in Elderly People. Disponível em:
https://ods.od.nih.gov/pubs/ conferences/russell_abstract.html
Clinical review:
This content has been carefully reviewed by Dr. Mirela Yunes, Medical Consultant at União Química, ensuring the accuracy and relevance of the information presented. Clinical review is essential to ensure that all data and guidance contained on this page are in accordance with best practices and current scientific evidence.
Dr. Mirela Yunes
CRM-SP 47.027
Consultor médico | União Química
