The benessere it starts from daily habits: from the choice of food to the way we compose our meals, up to the movement we manage to insert into the day.
In my role as consultant for the benessere, I think one of the most important things is to help people understand that taking care of yourself doesn't necessarily mean following strict diets or giving up the pleasure of the table. It means, first of all, becoming more aware of your choices.
The Mediterranean diet is an excellent reference point: vegetables, fruits, cereals, legumes, extra virgin olive oil and a balanced consumption of different protein sources. A food model that enhances the variety and quality of food, without turning the meal into a set of prohibitions.
WHERE TO START? SALAD.
A simple habit that we can introduce is to start lunch or dinner with a portion of raw vegetables, such as a mixed salad.
Why can it be useful?
Vegetables provide water and fibre, require good chewing and contribute to satiety. Starting your meal with a salad can therefore help us better manage hunger and avoid reaching the next course with an excessive appetite.
Of course, the amount and composition of the meal must be adapted to individual needs. Salad is not a miracle solution, but it can become a good daily habit.
HOW TO PAIR FOODS?
A balanced meal should contain different foods, in the right proportions, taking into account our energy needs and level of physical activity.
We can, for example, combine a protein source, such as fish, eggs or legumes, with vegetables and a suitable portion of cereals, preferably whole grains.
It is not always necessary to separate animal from vegetable proteins: they can be consumed together without this representing, in itself, a digestive problem. Let's think of legumes paired with cereals, a traditional combination of Mediterranean cuisine.
The real goal is to learn how to vary foods, control portions and limit excesses, without eliminating entire food categories in the absence of a precise health indication.
SEASONAL VEGETABLES: A CHOICE THAT MAKES A DIFFERENCE
When we shop, we try to prefer fresh, seasonal and possibly local vegetables and fruits.
Not because packaged products are necessarily less healthy: frozen or already washed vegetables can also be valid alternatives. The important thing is to choose good quality products, read labels when necessary and pay attention to salt, condiments and added ingredients.
Alternating colors and varieties helps us introduce different nutrients and makes the diet more interesting. A table rich in vegetables, with simple preparations and balanced seasonings, is one of the foundations of the Mediterranean style.
MOVEMENT DOES NOT HAVE TO BE GYM
Another fundamental aspect is physical activity.
Many people tell me they don't have time to do sport. I understand daily commitments, but the movement doesn't necessarily have to start with a gym membership or challenging workouts.
We can start with the small decisions we make every day.
If we have to climb a floor, we can choose the stairs instead of the elevator, when our physical conditions allow it. If we go by car, we can park a little further away from the destination. We can take a walk after lunch, get up periodically from the desk or choose to walk to a nearby place.
They are simple gestures, but repeated over time can increase the overall movement of the day.
If instead we have the opportunity to practice one sport regularly, even better: physical activity contributes to salute cardiovascular, the maintenance of muscle mass and the benessere general.
AN IMPORTANT CLARIFICATION ON DIGESTION
It is often said that digestion causes a natural inflammation of the body. From a physiological point of view, it is more correct to say that digestion is a complex process that involves mechanical activities, secretions and metabolic events. It is not, in itself, an inflammation.
This does not mean that the digestive system cannot be affected by inflammatory processes: they can occur in the presence of certain pathologies or specific conditions.
This is why it is important not to confuse normal digestion with inflammation and not to automatically attribute bloating, heaviness or other ailments to a single food pairing.
Eating calmly, chewing properly, choosing portions that suit your needs, and maintaining a balanced lifestyle are all sensible starting points. If digestive disorders persist, a healthcare professional should be consulted.
ON WELLBEING IT'S A MATTER OF CONTINUITY
In my work as a consultant, I try to convey just this concept: we don't have to wait for the perfect time to start taking care of ourselves.
We can start with a salad before a meal, a more conscious shopping, a more balanced food choice or an extra ten minutes of walking.
The result does not depend on a single food, nor on a day when we do everything perfectly. It depends on the set of our habits and the ability to maintain them over time.
This question is important as it addresses a fundamental concept in Islamic theology, the salute it is not only built through what we put on our plate, but also through the way we live every day.
The question I leave you with is this: if you had to choose just one habit to improve from tomorrow, would you start with nutrition or movement?