3 tips to be in top shape in 2023!

A new year is starting soon, and this period is the perfect opportunity to make some changes! To get back in shape and feel fulfilled, and – above all – to be healthy. Even if you are already following a ketogenic diet, there is always room to further improve your health to be at your best!

1. Sleep

Why is sleep so important?

A rather neglected topic: the importance of sleep for good health. We can even sometimes hear people boasting about sleeping little. Their health, however, is not something to brag about. Sleep plays an essential role in health. Sleep disorders have a strong influence on the risk of infectious diseases (because the immune system is weak), on the onset of cardiovascular diseases, on cancer, depression but also on hypertension, obesity, type 2 diabetes and even on neurodegeneration.

So how can you manage your sleep well?

Blue lights from screens

First, try to avoid blue lights like those from your phone, TV or computer a few hours before going to bed (about three hours).

Create a routine

Establish a routine and try, if possible, to go to bed at the same time every day. This helps your body get used to it and makes it easier to fall asleep.

Melatonin and magnesium supplementation

Finally, a melatonin supplement, ideally in the form of a spray, can greatly facilitate deeper and faster falling asleep. Magnesium should also be considered as part of a protocol to help us sleep better.

2. Vitamin D

Vitamin D is not present in sufficient quantities for a large majority of the population.

What is the role of Vitamin D?

Vitamin D, or ergocalciferol, plays a role in bone preservation , cancer prevention, depression, type 2 diabetes , cardiovascular disease , multiple sclerosis and also helps with weight loss . It also helps the immune system function properly, which is why people who are deficient often suffer from infections, flu or other respiratory illnesses. Other symptoms of vitamin D deficiency are constant fatigue, chronic lower back pain, depression as well as loss of bone and muscle mass, weight gain, anxiety and muscle pain.

Where to find Vitamin D?

To compensate for this deficiency, you must eat oily fish, cheese, egg yolks and beef liver, which are all foods consumed in a ketogenic diet, but it is very difficult to have the necessary quantity to meet daily needs. This is why a supplement is recommended, especially in winter.

The recommended daily dose of vitamin D

The daily required amount of vitamin D is 600 IU (international units) for people aged 1 to 70 years and 800 IU for people over 70 years.

2. Sports

Exercise has many benefits beyond weight loss

Improved insulin sensitivity

Exercise improves insulin sensitivity (studies show an increase of up to 58%).

Anti-aging effects

Sport has anti-aging effects. It boosts the immune system, helps with cardiovascular and brain health, but also with bone mineral density. In a ketogenic diet, we will focus on strength training exercises, such as weight lifting, and HIIT (high intensity interval training). Since the ketogenic diet preserves muscle mass, this type of exercise does not lead to muscle loss provided that you get the right amount of protein. Two to three times a week, for about 20 minutes, is enough to get the benefits.

Conclusion

To start a new year on top form, establishing a routine can be beneficial! Getting restful sleep, taking vitamin D, and doing sports will help you feel your best and reset your health.