The anti-inflammatory step-by-step plan of Maria Borelius
What to do if you don’t feel 100 percent fit, healthy and happy? The Swedish biologist and science journalist Maria Borelius answers this question with a health strategy that she has developed.
All minor ailments and always tired… Did she really have to take pleasure there at the age of 52? Not so. Swedish biologist and science journalist Maria Borelius (59) went in search of her old, energetic self and discovered a new lifestyle that made her stronger, healthier and happier. She developed a five-step plan with which everyone can become the best version of themselves and described this in her book The Health Revolution, a bestseller in Sweden. In July 2020 she will celebrate her 60th birthday. She looks radiant, energetic and fit. “That’s how I feel too,” she says. “If you had spoken to me eight years ago, you would have had a different Maria in front of you.”
What did the Maria look like then?
“Mostly I was tired, my back hurt and I had a constant sore throat and a chronic bladder infection. I was also not very satisfied with my appearance, my skin was sallow and I had developed love handles. So it was time to change my lifestyle. take a critical look and look for a healthier life.”
What was your most important discovery?
“That many of my complaints were caused by silent inflammations. All those vague aches and pains were signals, signals that I took for too long. Recently, a lot of research has been done into silent inflammations. And we now know that they affect the body and accelerate the aging process. The main culprit is sugar, especially in combination with a sedentary life and a lot of stress. By drastically changing my diet and choosing an anti-inflammatory lifestyle, I feel better, healthier, more relaxed and happier Yes, happier. It’s not for nothing that science does a lot of research into how anti-inflammatory drugs can reduce depression!”
How do you deal with those inflammations?
“In short, it comes down to a combination of healthy eating, exercise and de-stressing, which I have summarized in five simple advices. Eat a lot of good, natural food with probiotics and omega 3 fatty acids every day. less sugar and carbohydrates to keep your blood sugar low. Exercise every day and do strength training to get stronger. Switch off your busy thoughts every day through meditation or deep breathing and experience stillness, peace, calm and tranquility. Finally, look around with wonder, be open to overwhelming impressions and allow yourself the opportunity to experience great and sublime moments.”
That’s quite a turnaround…
“You don’t have to do it all at once. See my five-step plan as a buffet and first try what appeals to you most or what you need the most. I also had to discover it all step by step and know the pitfalls. I started with targeted exercise and healthier food. You can start slowly with a few small, strategic steps. Once you have noticed the effect, you want more. You can also opt for a three-day ‘cure’ to experience first-hand what does the complete package for you.”
What was the biggest obstacle for you?
“Myself. Like many women, I tend to think mainly about others. I was preoccupied with the needs of others and didn’t pay attention to my own. As if I wasn’t worthy of that attention. It takes a change of mentality to take care of yourself dare to take care. Take the instructions on the plane as an example. When they demonstrate the operation of the oxygen mask, they say that you have to put on your own oxygen mask first before you can help others. I needed that instruction for my daily life. I I had to recognize that I was worth taking care of.”
What do your meals look like these days?
“I eat a variety of fresh vegetables, fruits, fatty fish, chicken, eggs and products with probiotics five to six times a day. I avoid sugar and carbohydrates, except for complex carbohydrates such as quinoa, sweet potato and brown rice. to one cup of coffee a day, but drink a lot of herbal or strong tea. I also try to limit alcohol to a few glasses on the weekend.”
Don’t you miss all those sweet and savory temptations?
“My cravings for sugar and fat have almost disappeared. My new lifestyle has become routine and that makes it easier. Because I eat a lot of protein and good fats, I don’t feel hungry. When I crave something sweet, I have some dried fruit , nuts or a piece of dark chocolate. When I feel like something greasy, I have some Greek yogurt with chia seeds. I don’t stop my cravings but try to satisfy them with something good. I am aware of the long-term gain. “
What else do you recommend people?
“Take a systematic and structural approach. When I wake up in the morning, I think about what I’m going to do that day. I prefer to plan my diet a week in advance. You eat better if you plan better and you are less susceptible to unhealthy temptations That’s why I plan my meals in advance and often cook ahead. Most of it goes in portions in the freezer. Cooking a lot once takes much less time than just cooking three times. I also have a few quick recipes for when I’m short on time. or feel like cooking. Then I drizzle a bowl of colorful vegetables and sweet potatoes with olive oil and put it in the oven. Two fried eggs, salad and ready.”
Nutrition tips from Maria Borelius
1. Eat more foods with omega 3 fatty acids, such as oily fish, nuts, seeds and kernels.
2. Be sensible with carbohydrates and avoid refined sugars.
3. Eat more fiber-rich foods, such as vegetables, legumes, berries, and other fruits.
4. Use more probiotics from fermented vegetables or supplements.
Read the full interview with Maria Borelius in +Gezond magazine. On sale from June 26, 2020.
