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How to Supplement your Health

written by Faustine 5 septembre 2020

Take Command, Health is wealth 

 I’ve always tried to follow a holistic approach when it comes to caring for our bodies.
As you probably know, I truly believe that the inner and outer are inextricably connected.
Our skin is a major indicator of our inner health and the face is the reflection of our organs and our emotions. We have to take care of our-self more than we think.

 The world of supplements is constantly growing as people strive, for self-betterment. From extreme fatigue to bloating, hormonal imbalance, or low energy we all want to feel our best and improve our general wellbeing.

 Of course, to stay radiant inside out, full of energy and with a beautiful daily mood, you have to eat a balanced diet with a minimum of 2000 to 2500 daily for an average woman. It’s very important to eat enough proteins, fats, and carbs and to not avoid any of these groups. They are all the building blocks for everything that make us alive and radiant in all our glory. 

Forget about a fad diet, we are talking about health here. There are so many dark sides of dieting. But well, that’s another topic. 

 It’s very important to eat healthy fats (nuts, seeds, avocado, olive oil, eggs…) clean proteins (wild or organic fish, organic grass-fed meats, organic eggs, lentils, quinoa, chickpeas, tofu, tempeh…) and carbs (all the divine colorful fruits, brown rice, quinoa, potatoes, sweet potatoes, squash…) and of course lots of vegetables raw and cooked. 

 But, sometimes a diet isn’t enough, and having a specific and targeted approach to supplementation is key. I often include high-quality supplements and it’s important to make sure the brand you use is clean. They are usually more expensive, that’s a fact but, it’s important to invest in our beauty inside out.
I love Garden of Life ! Really love their philosophy and their products are really effective ! 

Marine Collagen 

 I often recommended collagen supplements to preserve the tone and structure of the skin, retain hydration, and keep the complexion, hair, and nails strong and radiant. 

Collagen makes up 75% of our skin, over 90% of our ligaments and tendons, and 35% of our bones, so it’s vital for the structural integrity of our complexions. From our late twenties, our collagen preserves start to degrade and regeneration processes slow down, so supplementing can have a myriad of benefits. I prefer a pure Marine Collagen made from the scales of ocean fish because it’s bioavailable, meaning better absorption and is a type 1 collagen, so best for hair, skin, and nails. Chose pure marine collagen. They usually taste awful but it’s good to mix it with cinnamon and almond milk. You can even add 10g of vanilla protein powder for a better taste. 

This type 1 collagen is specific for the health and vitality of the hair, skin, and nails:

– Boosts and retains skin hydration 

– Reduces skin inflammation and accelerates wound healing

– Promotes hair growth and strengthens and fortifies the hair

– Promotes nail growth and strengthens and fortifies the nails

– Promotes bone and joint health

– Increases the body’s own collagen stores to address laxity, fine lines and dehydration in the long term

Digestive Enzyme 

 I love to incorporate digestive enzymes into my routine and always before a meal. We often experience discomfort when it comes to digestion. The gut is sensitive and so many things can compromise its. As a result, we can experience bloating, indigestion, gas…
They are complex proteins that help with digestion. They essentially help our body to break down all the food we consume. These enzymes are naturally found in our stomach, saliva, pancreas, and small intestine.

 Lipase: break down fats in the gut and convert them into fatty acids that have multiple functions for our body. 

Amylase: convert starch and carbohydrates into sugar for energy

Protease: break down proteins into amino acids

Lactase: target lactose and converts them into other sugars. 

 Probiotics

 They are living microorganisms in our body that provide health and lots of wonderful benefits. They are called “good bacteria” that can be included in our diet to make sure that our gut and its work system is happy. They keep the harmful bacteria at bay for a healthy digestive and immune system.
When the bacteria are not well balanced, we might experience some symptoms that indicate that something is wrong :

– Indigestion

– Upset stomach

– Skin issues

– Weight change 

– Fatigue 

– Lack of motivation 

– Brain fogs

– Inflammation

 And, in between, I would highly recommend using some supplements when you feel that the balanced diet you are eating is not sufficient. 

 Vitamin D3

To get the best vitamin D, I love healthy exposure to sunshine in nature. Unfortunately, I live mostly between Paris and London and work hard as a chef, so stay usually all day in a kitchen. That’s why for me taking vitamin D3 is vital as it’s an essential vitamin that is involved in cells regenerating and especially in bone structure. 

We can find of course vitamin D in fortified foods such as almond milk or green powders and even in fatty fish, but, it will never be enough for the young active « city » Chef that I am. 

 Omega 3 fatty acids

Usually, if you eat a well-balanced diet and do your best to include weekly a variety a fatty fish, nuts, seeds, eggs, and olive oil it should be ok for you. But, I know that we are not all foodie/wellness expert and that many tend to eat how they can and maybe don’t have the luxury to eat fatty fish at least 4 times per week. Or maybe because they experience skincare issues or injuries. That’s why I would recommend to a certain person to supplement in very good Omega 3 fatty acids to help reduce inflammation and provide a great foundation for healthy bones and hormones that regulate bone tissue formation. 

 But, don’t forget to make an effort to eat nuts (activated would be great), ground flaxseeds (not the oil), chia seed, pumpkin seeds, hemp seeds, and fatty fish (organic salmon, sardine, mackerel, fatty tuna … ) 

 Magnesium

Magnesium is a vital mineral for over 30 enzymes in the body and is key for all vitamin D regulating pathways. Magnesium plays a crucial role in bone metabolism by regulating active calcium transport. As a result, there has been high interest in the role of magnesium (Mg) in bone metabolism and its role in preventing osteoporosis.
Magnesium also play a important role in stress management. 

Protein Powder

If you are vegan or if you struggle to get a decent amount of protein daily (1g per kilo minimum) I would recommend starting to invest in a very good quality protein powder which is organic, vegan, and heavy metal testing.
Amino acids come from protein and are the boiling blocks influencing every system of the body. Amino acids help in the growth of muscle, connective tissue, skin, healing and repair, and even indigestion. Don’t get me wrong. I will never recommend eating heavy animal foods 3 times per day. It can be hard on your digestive system and can lead to hight inflammation and disease.
But I would highly recommend to be creative and play with ingredients:

Wild small fish and organic salmon, organic eggs, organic tofu or tempeh, grass-fed organic chicken sometimes, and of course, all the plant proteins that you can find in quinoa, lentils, beans, chickpeas even though the complete range of amino acids is not complete.  

We don’t ask you a hero when it comes to nutrition and meal plan, but, to honor your wellbeing you have to be mindful of what you put in your body. It’s for you.

You are the biggest project that you will ever work on, never forget that. 

https://www.gardenoflife.com/content/

(not sponsored, just sharing my love )

Love 

Faustine 

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