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asta e lista MINIMA de ajustari, cred ca dupa cateva sapt/luni se vor simti diferentele pt cei afectati:
1.Renuntare la fumat, alcool, fast food si cafea IN TOTALITATE
2. Renuntare la iesiri si distractie nocturne IN TOTALITATE (cel putin 2 luni)
2. Renuntare la tot ce contine zahar, pe cat se poate ( inclusiv sucuri) + produse panificatie, renuntat la fructe dimineata
3. Jucat poker fara stress - adica reducere numar de ore in fata PC, pauze mai lungi,nr de mese mai mic, mize mai mici ( ideal e sa nu se joace deloc o perioada de cel putin cateva saptaani). Cum simti ca te enervezi cat de putin, ca incepe sa-ti bata rapid inima + alte semne clasice de nervozitate, anxietate, inchizi pc-ul si nu mai joci in acea zi.
4. Normalizare ore de somn, culcat pana in maxim 12:00 daca nu se poate la 10:00 cum e ideal + fara ecrane(mobil, PC, TV) cu cel putin o ora inainte de bagat in pat
5. Suplimente vitamina B, C neaparat (de preferat organice)
6. Fara sarit peste mese (ideea e sa nu scada nivelul zaharului din sange prea mult pe parcursul zilei)
Mai multe in legatura cu mancarea (aspect f important):
"Trying to get healthy without eating healthy is like trying to make a pickle sandwich without pickles. Pretty much impossible!
The AF diet is not necessarily high-protein or high-fat, but you do need to eat enough protein and fat to balance your carb intake, so your blood sugar remains as stable as possible.
In her books, Dr. Diana Schwarzbein explains why AFers should eat balanced ratios of protein/fat/carbs at every meal. If we eat too many carbs in a meal, our insulin goes up too high and cortisol goes down. If we eat too much protein in a meal, our body releases adrenaline to process it. This is why you might feel "better" at first on a low-carb diet: the adrenaline is stimulating. However, it's not sustainable and will stress you out even more in the long run. (I ate a low-carb diet for 5 years, and I believe that it was a contributing factor to my AF.)
Everyone needs to eat according to their weight and activity, but she offers some general guidelines: around 120 grams of carbs, 60-90 grams of protein, with enough fat to round out your calories. Start here and find your own balance. Personally, I eat about 130-140 grams of carbs, 85 grams of protein, and 130-140 grams of fat per day. Try to eat at least 100 grams of carbs in order to prevent gluconeogenesis (when your body burns protein for fuel).
Some people feel better eating 5-6 small meals per day, and others feel better eating 3 normal meals per day.
Undereating is one of the WORST things you can do in AF. Don't stuff yourself until you're bloated, but make sure you get sufficient calories. I recommend using Nutritiondata.com to track your food.
If you're currently overweight, DON'T try to lose weight right now. Once your metabolism is healed, the weight will naturally come off.
I like to plan my meals so that I'm never really too hungry. The quality of your breakfast can determine how you feel for the entire day.
Eating healthy isn't enough to heal AF by itself, but it's the FIRST STEP. If you don't get your diet right and stick to it, it will be very very difficult to heal. You need to dedicate yourself like an athlete training for the Olympics.
No junk. No white flour. No white sugar. No industrial vegetable oils. No caffeine. No alcohol. No chocolate. Eat as much organic as you can afford, but don't obsess over it.
Learning to eat well is a lifelong study, but a good place to start is the website of the Weston A. Price Foundation: http://www.westonaprice.org/
If you've been eating Big Macs and Twinkies your whole life, this is going to seem like a huge hassle. But this is the FOUNDATION. And think about it... eating healthy is a skill you'll need for the REST OF YOUR LIFE.
"Eating is a necessity. Eating well is an art."
Some people recommend using digestive enzymes and betaine hcl to aid digestion, but personally, I'd rather not substitute something that my body can produce on its own. I would recommend simply staying away from foods that are especially tough for you to digest, like maybe red meat, for example.
High-quality meats and eggs. Organ meats, especially liver. Bone broths. Maybe some high-quality dairy if you can tolerate it. Lots of veggies, including root vegetables. Maybe some fruit. Maybe some grains if you can handle them. Everyone needs to find their own ideal diet.
Stay away from too much cold/raw food or cold drinks. Coldness is very hard on the adrenals. (I used to be a raw foodist.) Cook your food in butter, ghee, animal fat, or olive oil. Animal fat is very grounding! (Coconut oil stimulates the thyroid, which can be detrimental for AFers. Use it if you're ok with it.)
Drink enough water, but not TOO MUCH water. It's just extra work for the kidneys. Take 1/2 teaspoon of sea salt (not refined salt) in water when you wake up, maybe another 1/4 teaspoon at noon. Low cortisol causes sodium depletion and potassium retention. Add as much salt to your food as you like.
Eat relaxed. Don't read, watch TV, or look at the clock while you eat. Be thankful! You may have AF, but at least you're not starving to death in Africa.
If you have severe digestive/gastrointestinal issues, you might need to go on a restricted diet for awhile, like the paleo diet or GAPS diet.
Food allergies are a controversial topic. If you have a severe allergic reaction to a food, obviously don't eat it. However, "food sensitivities" are a gray area. You can do an ELISA IgG test for delayed-response reactions to foods, but this is an unproven test. We don't want to make ourselves anymore paranoid than necessary, so I would simply suggest to avoid foods that give you obvious trouble."
1.Renuntare la fumat, alcool, fast food si cafea IN TOTALITATE
2. Renuntare la iesiri si distractie nocturne IN TOTALITATE (cel putin 2 luni)
2. Renuntare la tot ce contine zahar, pe cat se poate ( inclusiv sucuri) + produse panificatie, renuntat la fructe dimineata
3. Jucat poker fara stress - adica reducere numar de ore in fata PC, pauze mai lungi,nr de mese mai mic, mize mai mici ( ideal e sa nu se joace deloc o perioada de cel putin cateva saptaani). Cum simti ca te enervezi cat de putin, ca incepe sa-ti bata rapid inima + alte semne clasice de nervozitate, anxietate, inchizi pc-ul si nu mai joci in acea zi.
4. Normalizare ore de somn, culcat pana in maxim 12:00 daca nu se poate la 10:00 cum e ideal + fara ecrane(mobil, PC, TV) cu cel putin o ora inainte de bagat in pat
5. Suplimente vitamina B, C neaparat (de preferat organice)
6. Fara sarit peste mese (ideea e sa nu scada nivelul zaharului din sange prea mult pe parcursul zilei)
Mai multe in legatura cu mancarea (aspect f important):
"Trying to get healthy without eating healthy is like trying to make a pickle sandwich without pickles. Pretty much impossible!
The AF diet is not necessarily high-protein or high-fat, but you do need to eat enough protein and fat to balance your carb intake, so your blood sugar remains as stable as possible.
In her books, Dr. Diana Schwarzbein explains why AFers should eat balanced ratios of protein/fat/carbs at every meal. If we eat too many carbs in a meal, our insulin goes up too high and cortisol goes down. If we eat too much protein in a meal, our body releases adrenaline to process it. This is why you might feel "better" at first on a low-carb diet: the adrenaline is stimulating. However, it's not sustainable and will stress you out even more in the long run. (I ate a low-carb diet for 5 years, and I believe that it was a contributing factor to my AF.)
Everyone needs to eat according to their weight and activity, but she offers some general guidelines: around 120 grams of carbs, 60-90 grams of protein, with enough fat to round out your calories. Start here and find your own balance. Personally, I eat about 130-140 grams of carbs, 85 grams of protein, and 130-140 grams of fat per day. Try to eat at least 100 grams of carbs in order to prevent gluconeogenesis (when your body burns protein for fuel).
Some people feel better eating 5-6 small meals per day, and others feel better eating 3 normal meals per day.
Undereating is one of the WORST things you can do in AF. Don't stuff yourself until you're bloated, but make sure you get sufficient calories. I recommend using Nutritiondata.com to track your food.
If you're currently overweight, DON'T try to lose weight right now. Once your metabolism is healed, the weight will naturally come off.
I like to plan my meals so that I'm never really too hungry. The quality of your breakfast can determine how you feel for the entire day.
Eating healthy isn't enough to heal AF by itself, but it's the FIRST STEP. If you don't get your diet right and stick to it, it will be very very difficult to heal. You need to dedicate yourself like an athlete training for the Olympics.
No junk. No white flour. No white sugar. No industrial vegetable oils. No caffeine. No alcohol. No chocolate. Eat as much organic as you can afford, but don't obsess over it.
Learning to eat well is a lifelong study, but a good place to start is the website of the Weston A. Price Foundation: http://www.westonaprice.org/
If you've been eating Big Macs and Twinkies your whole life, this is going to seem like a huge hassle. But this is the FOUNDATION. And think about it... eating healthy is a skill you'll need for the REST OF YOUR LIFE.
"Eating is a necessity. Eating well is an art."
Some people recommend using digestive enzymes and betaine hcl to aid digestion, but personally, I'd rather not substitute something that my body can produce on its own. I would recommend simply staying away from foods that are especially tough for you to digest, like maybe red meat, for example.
High-quality meats and eggs. Organ meats, especially liver. Bone broths. Maybe some high-quality dairy if you can tolerate it. Lots of veggies, including root vegetables. Maybe some fruit. Maybe some grains if you can handle them. Everyone needs to find their own ideal diet.
Stay away from too much cold/raw food or cold drinks. Coldness is very hard on the adrenals. (I used to be a raw foodist.) Cook your food in butter, ghee, animal fat, or olive oil. Animal fat is very grounding! (Coconut oil stimulates the thyroid, which can be detrimental for AFers. Use it if you're ok with it.)
Drink enough water, but not TOO MUCH water. It's just extra work for the kidneys. Take 1/2 teaspoon of sea salt (not refined salt) in water when you wake up, maybe another 1/4 teaspoon at noon. Low cortisol causes sodium depletion and potassium retention. Add as much salt to your food as you like.
Eat relaxed. Don't read, watch TV, or look at the clock while you eat. Be thankful! You may have AF, but at least you're not starving to death in Africa.
If you have severe digestive/gastrointestinal issues, you might need to go on a restricted diet for awhile, like the paleo diet or GAPS diet.
Food allergies are a controversial topic. If you have a severe allergic reaction to a food, obviously don't eat it. However, "food sensitivities" are a gray area. You can do an ELISA IgG test for delayed-response reactions to foods, but this is an unproven test. We don't want to make ourselves anymore paranoid than necessary, so I would simply suggest to avoid foods that give you obvious trouble."
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