These are among the several tips that Mumbai-based nutritional therapist Rachna Chhachhi suggests in her new book "Restore", which is about how diseases take root and how we can restore our health.
Her five rules to start a journey are: Take the biological age test, Eat an anti-inflammatory diet, Cut your simple sugars and carbohydrates, Get the vitamin-B that makes you young, and Eat less.
"Implementing all these may seem difficult, but it isn't. Each one of the rules contributes to reducing inflammation, hence reducing the propensity to get diseases," she says.
"Inflammation ages you, your organs and makes you get diseases faster. It accelerates degenerative diseases you were meant to get in your 60s, and makes you get them in your 30s and 40s," the book, published by Timeless Health, says.
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Rachna herself went through a debilitating disease while she was working with a financial company and cured herself by nutritional therapy before changing the course of her life. Her first person account, and case studies on how she reversed diabetes, cholesterol, hypertension, migraines, rheumatoid arthritis etc via nutritional therapy, form part of the book.
High stress and less sleep will upset the nutrient-anti-nutrient balance and cause damage.
Sleep is one of the most important factors to stay fit.
"Sleep deprivation lowers growth hormone levels that are directly linked to accumulation of fat around the waist. The belly fat is particularly bad for your heart, hence the connection between sleep deprivation and heart.
"Lack of sleep causes hunger, cravings for junk, lack of absorption of nutrients that help the body recover, digestive disorders, heart risk, unexplained pains, which all lead to increased level of inflammation in the body," the book says.