The cell is the basic unit of your body (composed of more than 10 000 billion cells), the keystone of your health. If you take care of it, it is then able to adapt permanently to your environment to express its full potential, much better than any computer or machine. However, provided you do not exceed its capacity for adaptation, the risk of being exposed to the occurrence of alterations in the quality of life and therefore a lower efficiency of your metabolism. These capacities of adaptations can be exceeded as much by a level of aggression too important that by an unsuitable nutrition.
The ability of cellular protection depends on many factors to respect this balance, what is called homeostasis:
- The quality of your diet and the impact of cooking methods on maintaining the cell balance,
- The level of aggression by toxic molecules to which you may be exposed in your environment (pollutants, pesticides, etc.)
- Your level of physical activity , essential to maintain an optimal cellular balance.
Opting for the main principles of a balanced diet
We had the opportunity to address them in the dedicated article. I invite you to discover them here .
Optimize your hepatobiliary functions
The liver is an organ at the heart of health. It filters more than 1.5 liters of blood per minute, to rid it of waste and foreign molecules to the body, called xenobiotics : drugs, pollutants, tobacco, caffeine, alcohol, toxins, hormones and antibiotics contained in animal meat, contraceptive pills and other hormones in the environment, pesticides, herbicides, heavy metals, solvents. And the list is still long …
Limit these xenobiotics as much as possible, especially at the food level
- Alcohol especially sweet white wines or sparkling wines of bad quality. If you consume wine, prefer it red and organic. Maximum 1 glass of wine per day preferably at lunch, always drink in moderation and unless contraindicated.
- Caffeine if you replace conventional coffee with decaffeinated, choose the organic to avoid the maximum solvent, but to consume with moderation in all cases. Avoid percolating espresso capsules, especially aluminum. Also avoid excess tea that also contains caffeine.
- Pesticides and herbicides: favor seasonal foods of biological origin or from a production using little these products, especially concerning fruits and vegetables, complete grain products, tea, coffee and chocolate, infusions, the small berries (goji for example).
- Hormones and animal antibiotics: favor animal products from farm farms or using methods that respect the animal as well as the environment.
- Hormone derivatives and endocrine disruptors: prefer spring water to tap water and glass rather than plastic packaging.
- Be careful of food contact packaging, which ink can migrate. Likewise prefer glass jars to preserved metal (sardines for example).
- Avoid teflon (used for non-stick utensils): discard your utensil as soon as there is a scratch promoting the migration of this toxic in the food.
- Avoid nanoparticles (when they are communicated on the product), especially titanium dioxide (used to whiten confectionery, chewing gum or drug capsules for example).
In all their forms.
Support hepatobiliary functions by focusing on the following foods:
- Broccoli, rather in the form of young shoots, fresh and slightly cooked, Brussels sprouts, beets,
- Turmeric (and pepper in small quantities), the fresh or pickled garlic, ginger,
- Cooking with soft heat (steam) by limiting colored products (crusts bread, meat browned, caramelized products, chips and cookies appetizers, barbecue). If you are barbecuing, prefer vertical cooking of the meat or fish previously marinated, do not toast and accompany the dish with fresh vegetables.
- The apple, the small colored berries (blueberries, blackberries, raspberry, etc.),
- Algae (especially klamath).
At least 1.5 liters of low mineral spring water daily, apart from any physical activity.
Avoid the excesses
- Citrus juice, especially grapefruit
- Of chocolate, to consume in moderate quantity (2 to 4 squares a day, black bio at least 70 to 85% of cocoa).
- Fats cooked
- Pepper or pepper
- Foods rich in sulphites: sauerkraut, deli meats, commercial condiments and sauces, mustard, dried and candied fruits or in syrup, canned or frozen vegetables, jellies, marmalades, jams, bottled lemon juice, additives ( E220 or sulfur dioxide) , E221 or sodium sulfite, E223 or sodium bisulfite, E224 or sodium metabisulfite, E225 or potassium sulfite, E226 or calcium sulfite, E227 or calcium bisulfite, E228 or potassium acid sulfite, potassium bisulfite, sulfurous acid , sulphiting agents, dithionite, sulfur dioxide)
- Powdered fructose and industrial products containing corn syrups.
- If necessary, use quality supplementation (ask your doctor or a health professional for advice):
- Artichoke (titrated in cynarin), black radish or rosemary,
- Milk thistle or Desmodium in case of drug treatment or liver damage (hepatitis),
- Taurine or N-acetylcysteine
- Sulforaphanes made from broccoli and curcumin from turmeric (with pepper piperine)
- Antioxidants, trace elements and vitamins of group B (vit.
- To promote the elimination of heavy metals: wild garlic, coriander or chlorella.
Limit pollutant exposures
- Avoid as much as possible passive smoking (or smoky environments)
- Limit your UV exposure (or protect yourself)
- Minimize exposure to pollutants of all kinds, especially by being alert to internal pollution (furniture, lack of ventilation, flame retardants, bisphenol A, phthalates, etc.).
- Ventilate your living rooms every day.
Practice regular physical activity
Muscle movement is essential to stimulate the mechanisms of adaptation to the environment, in particular by generating a local, controlled and punctual inflammation.
Regular activity also increases insulin sensitivity, a key mechanism in the prevention of aging and diabetes in particular.
In practice :
- Move, to the maximum! At least 30 minutes of muscular activity 5 times a week, if possible every day (walking, biking, climbing stairs, gardening, etc.)
- If you are sporty or sporty, practice a sport that you like, at least 2 to 3 times a week. Ideally combine resistance and endurance exercises.
- Take the air, as often as possible!
- Excessive sports can be a reason for maladaptation if the recovery time is not adequate, insufficient sleep, lifestyle not integrated in training programming, inadequate feeding, etc.