VEGAN LIFESTYLE – DIET, DIGESTION AND TRAINING PLAN
According to “reverse ageing” studies, our vegan training plan is here. The goal is an active, long life. Brain regeneration is an integral part of this.
Physical activity
The goal is 150 minutes of moderate or 75 minutes of intensive aerobic exercise per week. Examples are jogging, cycling or swimming per week. This protects the brain mechanisms and reduces the risk of cognitive impairment.
Strength training
Strength training should also be scheduled two to three times a week. This can build muscle mass and bone health. Exercises such as squats, lunges, push-ups and planks are practical.
HIIT training
High-intensity interval training (HIIT) is necessary for cardiovascular function and to promote brain health. Short, intensive exercises with short recovery phases are advisable.
Brain training
More than physical training is needed to activate mental flexibility and strengthen memory. Supplement it with challenges such as solving memory games and language learning.
Meditation
Meditation or mindfulness exercises should be practised regularly. They reduce stress and promote mental clarity. Studies have shown that regular meditation has a positive influence on brain function.
Sufficient sleep
Could you make sure you get enough sleep to support brain regeneration? At least 7-8 hours per night. Lack of sleep can lead to cognitive impairment.
Hydration
Drink enough water to keep your body and brain hydrated. Dehydration can lead to fatigue and concentration problems.
Plant-based diet
Eat a balanced plant-based diet rich in fruit, vegetables, and wholemeal products. Add pulses, nuts, and seeds. These foods contain essential nutrients that have a positive effect on brain health.
Omega-3 fatty acids
An adequate intake of omega-3 fatty acids is also crucial for good brain function. Flax seeds, chia seeds, and walnuts are good choices.
Medical examinations are advisable depending on age, however, for complaints such as extreme tiredness or practical health problems. Routine tests at short intervals should be avoided. In any case, a holistic view of health is essential for a long and active life.
Focus on personal and individual needs and adaptor abilities. Remember that diet and training can have particular effects. If you need more clarification, please talk to a specialist.
Digestive process – fluids during meals
Drink moderately during meals. Liquids, icy ones, can dilute the digestive enzymes and stomach acid needed to break down food. This can slow down the digestive process. Moreover, it prevents the effective absorption of nutrients in the body.
The chemical digestion process begins in the mouth. Enzymes in saliva break down food. Then, the food passes through the stomach and small intestine. The enzymes and acids produced by the pancreas, liver and stomach continue to break down. The enzymes and acids help break down carbohydrates, proteins and fats. Your meal transforms into smaller molecules that the body can absorb.
The “Journal of the American Dietetic Association”. Liquid with meals reduces the concentration of digestive enzymes. Acids make it more difficult for the body to digest and absorb nutrients.
Another study from the “Journal of Gastroenterology and Hepatology” showed that liquids with meals can lead to faster gastric emptying, which in turn leads to incomplete food digestion.
Several studies were published in the Journal of the International Society of Sports Nutrition. Drinking fluids with meals can reduce the secretion of digestive enzymes, leading to decreased nutrient absorption.
“Between” instead of “with”
Therefore, it is advisable to drink between meals rather than with meals. This allows the body to produce the necessary digestive enzymes and acids to break down food. A study in the Journal of the American College of Nutrition found that drinking water between meals can also contribute to satiety and weight loss.
Another Journal of Clinical Gastroenterology study found that drinking water before meals can help improve gastric emptying and increase nutrient absorption.
Conclusion
Drinking with meals can interfere with the digestive process and reduce nutrient absorption. Drinking fluids between meals is recommended instead. This practice can contribute to optimal digestion and nutrient absorption.
Sources
Drewnowski A. Constant fluid water and food consumption at meals. Effects on energy intake and meal size. Journal of the American Dietetic Association. 1998 Jan 1;98(1):56-61.
Houghton LA, Atkinson FS, Chatterton BE, Playford RJ. A liquid meal with a high carbohydrate-to-fat ratio slows gastric emptying. It reduces the glycaemic response in healthy individuals. Alimentary Pharmacology & Therapeutics. 2004 Jul 1;19(7):769-75.
Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman DS, Smith-Ryan AE, Kreider RB, Willoughby DS. International Society of Sports Nutrition Position Paper: Nutrient Timing. Journal of the International Society of Sports Nutrition. 2017 Dec;14(1):1-27.
Dennis EA, Dengo AL, Comber DL, Flack KD,
VEGAN LIFESTYLE
Veganism is a way of life that excludes the consumption and use of animal products. Many people see a vegan diet as a way to promote animal welfare. They are reducing the environmental impact and improving health. A well-planned vegan diet can provide all the nutrients necessary for good health. It contains essential amino acids, healthy fats and proteins.
Amino acids
Amino acids are protein building blocks and are essential for many bodily functions. For example, for the formation and repair of tissue. Furthermore, it promotes the production of hormones and neurotransmitters. It all helps to maintain the immune function. There are 20 different amino acids, 9 of which are considered essential. This means the body cannot produce the latter and must be obtained from food.
It is a misconception that a vegan diet contains no essential amino acids. A balanced vegan diet can provide all essential amino acids in sufficient quantities. The “Journal of the American Dietetic Association”. A well-planned vegan diet contains all the amino acids necessary for good health.
Some of the best vegan sources of essential amino acids
- Quinoa
- buckwheat
- Soya beans and soya products (tofu, tempeh, edamame)
- hemp seeds
- Chia seeds
- spirulina
- amaranth
- Rice and beans (when eaten together)
- Healthy fats
Healthy fats are essential for a vegan diet as a source of energy and support for cell growth. The organs are protected, and the absorption of certain nutrients is more efficient.
Sources of healthy fats for vegans:
- Avocados
- Nuts and seeds (almonds, walnuts, walnuts, linseed, chia seeds)
- Olive oil
- Coconut oil
- Nut and seed butter (peanut butter, almond butter, tahini)
Protein
Protein is an essential nutrient that helps build and repair tissue. It produces hormones and enzymes and maintains immune function. Animal products are a complete source of protein. It contains all the essential amino acids. However, getting enough protein from a vegan diet is also possible and less expensive.
According to the American Dietetic Association. A well-planned vegan diet provides all the protein needed for good health.
Some of the best vegan protein sources are:
- Lentils
- Chickpeas
- tofu
- tempeh
- Black beans
- Quinoa
- Buckwheat
- seitan
- Nutritional yeast
- Spirulina
- Expert opinions
According to Dr Michael Greger, physician and founder of NutritionFacts.org. A well-planned vegan diet has all the nutrients needed for good health. Protein, iron, calcium, and vitamin B12 are also provided. He also explains that a vegan diet can supply all the amino acids required for good health. Combining plant foods at every meal is unnecessary to ensure adequate protein intake.
Dr Neal Barnard is a physician and founder of the Physicians Committee for Responsible Medicine. A vegan diet can provide all the nutrients necessary for good health. It contains protein, iron, calcium and vitamin B12. A vegan diet has also reduced the risk of chronic diseases. In particular, cardiovascular disease, diabetes and certain types of cancer.
Effects on society
With more people opting for a vegan lifestyle, potential effects on society will come. There is a report by the Food and Agriculture Organisation of the United Nations (UN). It states a global switch to a plant-based diet could reduce greenhouse gas emissions by 70 per cent. In addition, a vegan diet decreases water consumption, soil degradation and deforestation.
A vegan diet can also improve general health. According to a study published in the journal “Public Health Nutrition”. A vegan diet reduces the risk of chronic diseases. Prominent ones are cardiovascular disease and diabetes, as well as types of cancer.
Conclusion
A balanced and varied vegan diet can provide all the nutrients needed for good health. Essential amino acids, healthy fats and proteins are included. Studies show that a well-planned vegan diet contains the nutrients for good health. In addition, a vegan diet can have an extremely positive impact on the environment. Thus, society can reduce greenhouse gas emissions and water consumption. Moreover, it decreases soil degradation and deforestation. Finally, it can improve the health of society accordingly.