Do you know what you need? Adapt your diet to what your body asks of you

“Every body is a world” and, for ours to function as well as possible, we must provide it with the necessary nutrients and energy at all times.

In addition, these nutritional needs, which are different from one person to another, also vary over time depending on age, pace of life, physical complexion, health and genetics in each case.

The explanation why macro- and micronutrient requirements progressively change is simple: to be able to cope with the physiological changes we are experiencing, prevent malnutrition and different conditions that, if they occur, would influence the quality of life.

The importance of actively listening to your body

A balanced diet, therefore, can help reduce the risk of inflammatory diseases and enrich your body, but to do this you must know what your body needs. It's essential to keeping you healthy and energized, so it's time to give it what it's really asking for!

In addition to having an annual checkup to see that everything is in order, it is important to actively listen to your body and even keep a wellness diary. As? Spending a few minutes a day sitting quietly, closing your eyes and focusing on your breathing. Observe how you feel and how you perform, especially after eating, without judging or trying to change anything, just seeking to reconnect with yourself. Write down what you perceive afterwards, so you can analyze it if necessary.

What nutrients stand out at each stage of life?

Food must be adapted as the years go by, so that it provides the necessary nutrients in the right amount and so that everything can function well on a physical and psychological level. Broadly speaking:

• In childhood, a super-complete and varied diet is necessary, as the greatest development occurs. Broadly speaking, children need calcium for proper bone and tooth formation, essential fatty acids for cellular synthesis, iron, potassium, magnesium, zinc and vitamins A, C, D and E.
• Between the ages of 15 and 30, special emphasis must be placed on calcium, folic acid, iron, omega 3, potassium, quality proteins and fiber, as well as monitoring the consumption of added sugar, fats refined, alcohol and ultra-processed, since it tends to increase quite a bit.
• At 40-60 years old, adequate intake of calcium and vitamin D will help protect bone health, while folic acid and vitamin B12 will be a shield for the cardiovascular system. Magnesium and potassium will minimize muscle pain or injuries and also protect against anxiety.
• Over 60: consuming sufficient amounts of vitamins B6, B12, D and folic acid is considered very important for active and healthy aging. Nor should we neglect the intake of quality proteins, magnesium, calcium or vitamin C.

Why is it essential to plan your menus and purchases?

Planning meals in advance will help you maintain a balanced and nutritious diet with little effort. Because? Since following a dietary guideline allows you to ensure that you include, throughout the day and week, all the foods and nutrients you need at the recommended consumption frequencies and in the optimal quantities. If you do not have this “guide”, it is most likely that improvisation will lead you to not balance your diet correctly and not fully meet your goal of taking care of your health.

You can opt for the anti-inflammatory diet that we give you at this link or make your own weekly template, taking as a reference how many days per week it is recommended to eat each food group and choosing the foods in the supermarket after thoroughly reviewing the nutritional information on the packaging.

This planning is especially important in individuals with exaggerated immune responses, such as in cases of food allergies, chronic inflammatory diseases and autoimmune diseases, but it is favorable for the entire population.

In short, optimal nutrition can promote homeostatic balance and reduce the risk of inflammation, reinforcing each person's ability to respond to bacteria, viruses, allergens, toxins or physical damage to tissues.