From my perspective as a doctor with over 35 years of experience, health doesn’t begin in the office or end with a prescription – it starts where you make your daily choices. And it’s those choices – what you eat, how you sleep, how you move, and how you handle stress – that build your health for years to come.
For years I have emphasized that three factors are crucial:
What goes into your digestive tract has a huge impact on every system in the body – from the hormonal to the immune system.
Your body doesn’t function in isolation from the world. Everything around you – air, water, light, sound, relationships – affects your health.
Stress isn’t “just in your head.” It physically harms your body – accelerating aging, weakening immunity, and disrupting hormonal balance.
You don’t need to know the names of all hormones, and you don’t need to be a doctor. It’s enough to make a few good daily choices – in the kitchen, on a walk, in your relationships, and in what you let into your mind.
Don’t wait until something starts to hurt. Health is something worth taking care of early – every day, consciously, without excuses.
If I had to point to one key area of health where everything begins, it’s the gut. Its condition largely depends on the composition of the microbiota – the bacteria that live in us and work for us. When we eat well, these bacteria are strong and support our immune system. When we eat poorly, the good bacteria disappear, replaced by yeasts (e.g., Candida albicans) and other unwanted microorganisms that only worsen our health.
That’s why your diet cannot be random. Every day, you provide “fuel” for your bacteria – and it’s worth making it something valuable. Fresh vegetables, fermented foods, fiber, natural kefir – these are not just foods, they are nourishment for your microbiome. By taking care of it, you support your immunity, mental health, metabolism, and skin condition. On the other hand, sugar, processed foods, white bread, or excessive sweet drinks – these fuel inflammation and infections.
I often see in my practice that when a patient eliminates sugar from their diet, they can effortlessly lose 4–6 kilograms within six months. But it’s not just the weight that improves – sleep gets better, infections occur less often, and energy levels rise. Everything starts to fall into place because the body is no longer overloaded.
I recommend basing your diet on unprocessed foods. Whole grains (especially buckwheat and millet), whole-grain pasta cooked al dente, natural buttermilk, cold-pressed oils (e.g., flaxseed, sunflower), vegetables in any form, fermented foods (cucumbers, cabbage, beets), and high-quality seafood – all of these provide not only energy but also nutrients that nourish your gut microbiome.
For many of you, nuts, pumpkin and sunflower seeds, herbs, and spices like turmeric or ginger can also be helpful, as they have anti-inflammatory properties and support digestion. If you eat meat, it’s better to do so less often, and choose white meat over red. And remember: sweet drinks are a hidden sugar bomb. It’s better to replace them with water with lemon, herbal tea, or natural infusions.
You don’t need a revolution. Health is built through small steps – daily choices in the kitchen, the store, or even at a restaurant. Most often, it’s about limiting something, adding something else, and doing it consistently. The more you understand what you’re doing and why, the more likely the changes will last.
By taking care of your gut, you take care of your entire body. And although it sounds simple, the results can be truly spectacular.
It’s also worth paying attention to a topic that is still too often overlooked – vitamin D deficiency. I regularly see this in my patients’ test results. In many cases, their vitamin D levels are dramatically low – regardless of the season.
Why is it so important? Because vitamin D regulates the entire immune system, affects bone health, calcium-phosphate metabolism, mood, and hormonal functions. Its deficiency can contribute to depression, chronic fatigue, frequent infections, and even difficulties in conceiving.
I believe vitamin D supplementation should be done consciously – based on your current levels in the body (test: 25(OH)D). Only then can the appropriate dose be chosen, ensuring it is both effective and safe.
Especially during the autumn and winter months (but often in summer too!), it’s worth checking your levels and taking action in advance. From my experience, correcting a vitamin D deficiency can dramatically improve immunity, well-being, and sleep quality.
Take care of it – it’s truly one of the simplest and most effective steps you can take for your health.
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