Nourish to flourish

26/04/2024

15/11/2023

"⁉️Do you know the Pyramids, my friend?! 🤔
👍Yes, it's the Pharaohs' Pyramid from 7000 years ago. It has a base and four sides—the base being the most important part. However, if there's a flaw in any side, we can fix it initially, but if the flaw persists, it will affect the entire pyramid.
💁‍♀️So, I named the five factors that impact our health (The Life Pyramid )👌Your body, created by God, needs a base and four sides.
❌You might think the base is healthy eating, but unfortunately, from the nutrition specialists' point of view, the primary base is:
✅Mental Health:
Yes, indeed! Your mental health is the key to a healthy life. If you can control your emotions and mental state:
1. You won't resort to emotional eating.
2. You can motivate yourself to exercise.
3. You won't suffer from insomnia or anxiety, and you'll sleep well.
4. You'll focus on drinking an adequate amount of water.
😌😌But if your mental health is not in order, and you're under constant stress, you might eat healthy for a while, but your health will fluctuate like a yo-yo, and your metabolism will be adversely affected.
✔️We talked about the base; now let's see the other essential sides for a healthy life:
✅Healthy Nutrition:
👌Here, we talk about the quality of food, not just eating for the sake of it. At least 80% should be real food—natural and real. The remaining 20% can be unhealthy, but it should be something you crave.
Also, meals should be balanced, including proteins, healthy fats, complex carbohydrates, vegetables, and fruits.
✅Good Sleep:
👌Create a sleep routine with fixed times, adjust the environment to be calm with no light before sleep, avoid caffeine 6 hours before sleep, don't eat 3 hours before sleep, and don't drink water 2 hours before sleep. Turn off your phone an hour before sleep.
✅Exercise:
👌Even though exercise contributes only 20% to weight loss, it's crucial for body shape, protection from chronic diseases, maintaining muscle mass, and mental health.
✅Hydration:
👌Since your muscles are made up of 70-80% water, you need to maintain them by drinking at least 2 liters of water a day. Water is also essential for various other functions.
🤗👈In short, you need to adjust the Life Pyramid to preserve your body and health for as long as possible.
https://testnourishtoflourish.com/blog/life-pyramid-nutrition--hydration--sleep--mental-health--excercise-3
For more information, visit my website 👆👆
Wishing you health and happiness! 😊
Dr./Rania Deraz"

15/11/2023

⁉️عارف يا صديقي الهرم ؟!🤔
👍ايوه هو الهرم بتاع الفراعنة اللي من ٧٠٠٠ سنة . دا بقى ليه قاعدة واربع جوانب القاعدة هي اهم جزء فيه لكن برده لو جانب حصل فيه خلل ممكن نلحقه فى البداية لكن لو الخلل دا زاد هيأثر علي الهرم كله.
💁‍♀️أنا بقى باسمى العوامل الخمسة اللي بتاثر ع حياتنا الصحية ب (هرم الحياة life pyramid ) 👌اهو انت جسمك ربنا خلقه محتاج قاعدة واربع جوانب.
❌طبعا القاعدة ممكن تفتكر انها التغذية السليمة لكن للاسف لا من وجهة نظر متخصصين التغذية القاعدة الأساسية هي:
✅صحتك النفسية :
اه والله زي ما باقولك كده صحتك النفسية هي المفتاح الأساسي لحياة صحية ع لو انت قدرت تسيطر ع مشاعرك وحالتك النفسية
١-مش هتروح تاكل اكل عاطفى .
٢-هتقدر تقوم من مكانك وتتشجع وتعمل رياضة.
٣-مش هتكون عندك ارق وقلق وهتنام كويس.
٤-تركز ف شرب كميات كافيه من المية.
😌😌لكن لو صحتك النفسية مش متظبطة وطول الوقت فيه ضغط نفسي stress اه ممكن تاكل صحي فترة بس هتفضل طالع نازل up and down زي ال yoyo وتبوظ معدل الحرق ف الجسم خالص.
✔️اتكلمنا عن القاعدة تعالوا بقى نشوف باقى الجوانب الأساسية لحياة صحية
✅التغذية السليمة :
👌وهنا بنتكلم عن الquality النوعية بتاعة الاكل مش مجرد اكل وخلاص يعني علي الاقل ناكل 80% real food اكل طبيعي حقيقي وممكن ال 20% يكون اكل حاجات مش صحية اوى بس نفسنا فيها.
كمان الوجبات لازم تكون متوازنة يعني فيها كل العناصر الغذائية بروتين ودهون صحية وكربوهيدرات معقدة وخضار وفاكهة.
✅النوم الجيد:
👌لازم تعمل لنفسك روتين نوم بمواعيد ثابتة وتظبط المكان انه يكون هادي ومفيش ضوء ع تدخل ف النوم بسرعةوماتشربش كافيين قبل النوم ب ٦ ساعات ولا اكل ٣ ساعات ولا شرب ميه ساعتين واقفل موبايلك ساعة قبل النوم.
✅الرياضة:
👌علي الرغم ان دور الرياضة ف نزول الوزن بيمثل 20%بس إلا ان الرياضة مهمة جدا ف تظبيط شكل الجسم وحمايتك من الأمراض المزمنة والحفاظ ع الكتلة العضلية اللي هي بالمناسبة مهمة جدا علي المدي البعيد اما توصل ان شاء الله لعمر ال ٦٠ سنة واكتر وبتحميك من سوء التغذية ف المستقبل.
دا غير الحفاظ ع مودك وصحتك النفسية.
✅شرب المية:
👌عضلاتك مكونة تقريبا من 70-80% مية يعني لو عايز تحافظ ع عضلاتك فلازم تحافظ ع شرب ع الاقل ٢ لتر ميه ف اليوم دا غير أهميتها ف وظائف تانية كتير لو عايز تعرفها ارجع لبوست فوايد شرب المية.
🤗👈من الاخر لازم تظبط هرم الحياة عشان تحافظ علي جسمك وصحتك لأطول وقت ممكن.
https://testnourishtoflourish.com/blog/life-pyramid-nutrition--hydration--sleep--mental-health--excercise-3
For more information visit my website👆👆
دمتم بصحة و سعادة😊
Dr/Rania Deraz

10/11/2023

Did you drink water today❓❓🤔🤔
Water is actually one of the main nutrients and a very critical one.
Your body is about 60% water, so it’s really important that you drink enough water daily!
Indeed, water is involved in so many important bodily functions:
💦Water helps regulate your body temperature through sweat.
💦It helps excrete waste through sweat, urination, and bowel movements.
💦It helps lubricate all your joints and tissues to protect them.
💦It forms saliva, it helps lubricate food and starts the food digestion in the mouth.
💦It helps keep your skin and hair healthy and hydrated.
💦Water also helps with nutrient absorption as it aids the breakdown of food and dissolves water-soluble vitamins and minerals.
🥛Not getting enough water may lead to:
👉Having less energy.
👉Reduced cognitive function.
👉Constipation.
👉Kidney stones.
👉Urinary tract infections…and more unpleasant things.
❓❓DOES DRINKING WATER MAKE YOU LOSE WEIGHT?🤔🤔🤔
There are certain claims that drinking more water will help you lose weight.
Certain studies show that water induces thermogenesis, meaning that drinking water can slightly speed up your metabolism.
So, drinking water may both boost your metabolism and help curb your hunger, which can lead to some weight loss.
But it’s important to keep in mind that this isn’t miraculous and that weight loss should not be your main goal when wanting to increase your water intake.
❓❓HOW MUCH WATER SHOULD YOU DRINK IN A DAY?🧐🧐
As with a lot of things, this varies depending on factors like your s*x, your environment, your diet, your level of physical activity, your health, the season, etc.
This doesn’t mean you can’t aim for a general amount of water to drink in a day: around 2-3 liters (including water from other sources) is great.
💡💡Indicators of dehydration:
👉The first most obvious one is thirsty.
👉 look at your urine. If it is almost clear or very pale yellow, then chances are you are very hydrated. If your urine is dark yellow color, indicating that you should start drinking more water.
👉You should also be mindful of your sweat levels: if it’s a hot day or if you’re exercising and you’re sweating more than usual, it’s important to drink more water to compensate.
👉If you are pregnant or breastfeeding, you should also be drinking more water, as well as if you are sick (vomiting, diarrhea, fever, infection…).
❓❓HOW TO DRINK MORE WATER?😎😎
👉replacing your usual beverages with water as much as you can like soda and juices with meals.
👉Another trick that can help you drink more water is keeping a reusable water bottle with you at all times.
👉You can also set small goals for yourself to drink a certain amount of water each day and then increase the amount gradually.
📝Side note: there is no evidence that shows that drinking water with a meal can interfere with digestion or cause bloating.
Dr/Rania Deraz