In the books La grande via are indicated the following suggestions:

• Some source of whole grain carbohydrates are:
  • brown rice
  • barley
  • hulled spelled
  • millet
  • rye
  • buckwheat
• Eat moderately soy in the form like miso, tofu, tempeh, natto. It has a lot of healthy benefits, but too much may have negative effects.
• Eat nuts, hazelnuts, almonds because they have protective effects against some chronic diseases.
• Eat vegetables with food high in vitamine C like citrus food because it increases the absorption of iron.

Related Questions:

Related Topics:

• What contributes to live an healthy life
• Health

References

• La grande via | 2022 | Franco Berrino, Luigi Fontana

Some breathing techniques help to reduce stress. In particular some researches suggest that:

• focusing on longer exhaling because it reduces heart rate and blood pressure. A typical cycle is breathing in through the nose for 4 seconds and exhaling for 8 seconds.
• using the diaphragm properly because it reduces heart rate and blood pressure and stimulates the vagus nerve that activates the relaxation response. To practice diaphragmatic breathing:
  1. Place one hand on your chest and one on your belly.
  2. Inhale through the nose for about 4 seconds filling the belly first and the chest later.
  3. Hold your breath for a couple of seconds.
  4. Exhale very slowly through your mouth for about 6-8 seconds being sure to empty the belly.

Related Questions:

Related Topics:

• How to respond to stress
• Health

References

• Ease anxiety and stress: Take a (belly) breather | 2022 | Matthew Solan | Harvard Health Publishing
• Learning diaphragmatic breathing | 2016 | Harvard Health Publishing

In the book The Telomere Effect is reported that the following strategies help to respond to stress:

• Self-Compassion
• Mindfulness
• Cognitive defusion
• Psychological distance
• Doing physical exercise
• Showing gratitude for what we have
• Do not avoid stressful situation, but accepting it and learn how to manage it.
• Focusing on breathing and in particular on longer exhaling because it reduces heart rate, blood pressure and promotes stress reduction.

Related Questions:

Related Topics:

• Health

References

• The Telomere Effect | 2020 | Elizabeth Blackburn, Elissa Epel

Psychological distance is the ability to make a distance between an event or a situation and our thoughts. It is possible to make distance to an event to different levels:

• Linguistic level: using the third person in our internal dialogue for example asking ourselves What is making Paolo nervous? instead of This event is making me nervous.
• Temporal level: for example asking ourselves What is the impact of this event in 10 years?
• Visual level: visualising ourselves far from the stressful situation and see ourselves that is living this situation and asking What emotions is he living?, Why is he living this emotions?

Related Questions:

Related Topics:

• How to respond to stress
• Health

References

Mediterranean diet is considered one of the most varied and healthy diet. There is little uniformity about the serving size, however moderation is a good principle to follow.

Related Questions:

Related Topics:

• Health

References

• Mediterranean diet and health status: an updated meta-analysis and a proposal for a literature-based adherence score | 2014 | Francesco Sofi, Claudio Macchi, Rosanna Abbate, Gian Franco Gensini and Alessandro Casini
• Mediterranean diet pyramid today. Science and cultural updates | 2011 | Anna Bach-Faig, Elliot M Berry, Denis Lairon, Joan Reguant, Antonia Trichopoulou, Sandro Dernini, F Xavier Medina, Maurizio Battino, Rekia Belahsen, Gemma Miranda and Lluís Serra-Majem

Antioxidants foods like:

• fresh fruits
• vegetables
• vegetable oils
• nuts
• seeds

have the power to reduce oxidative stress, however they also may have negative effects if consumed in large quantities and without being part of a varied diet.

Related Questions:

• Which is a varied diet

Related Topics:

• Oxidative stress

References

• Oxidative Stress: Harms and Benefits for Human Health | 2017 | G Pizzino, N Irrera, M Cucinotta, G Pallio, F Mannino, V Arcoraci, F Squadrito, D Altavilla, A Bitto