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From hormones, inflammation to sleep/ Some valuable tips you should keep in mind

2026-01-19 13:50:00, Shëndeti Anila Kalleshi

From hormones, inflammation to sleep/ Some valuable tips you should keep in mind

Hormones

Every 6-12 months, perform a complete health check:

- TSH, T3/T4, Estradiol/Progesterone.

-Testosterone;

-Prolactin, Vitamin D, Ferritin, Vitamin B12, HbA1c, Lipid Profile and hs-CRP.

Any adjustments should always be made under the guidance of a physician.

Without correcting what's happening from the inside, no cream, serum, or treatment will ever truly work.

Food

Nutritional values ??are non-negotiable.

-Protein: 1.6-2 g/kg of body weight;

-Fiber: 25-30 g per day;- Hydration: water + electrolytes.

Build your plate as follows:

-1/2 vegetable;

-1/4 protein;

-1/4 complex carbohydrates.

Minimize sugar and alcohol, they take away more than they give.

bedroom

Sleep as a treat, not just rest.

-In bed before 10:30 PM;

-At least 7-9 hours;

-Cooler, darker and quieter room.

-Turn off screens 60 minutes before bed.

Lack of sleep = no collagen, no repair, no recovery.

TRAINING

-Train with purpose.

-3 strength training sessions,

-focusing on the basics:

-Squats, Deadlifts, Push-ups;

-2 cardio sessions - heart rate in Zone 2, even just 10-15' per session.

The skin

The basics, done every day.

-SPF 30 every morning;

-Gentle cleaning;

-Retinoid 0.25% in the evening;

-Niacinamide for repair and balance.

STRESS

Regulate your nervous system every day.

-Breathing: 4-7-8;

-Writing (journaling);

-Walking without your phone;

-Meditation: 5-10 minutes;

-Monitor your HRV: the higher it is, the younger you are.

(A higher HRV generally indicates a healthier, more adaptable body, with better stress resistance, emotional regulation, and physical fitness.)

INFLAMMATION

Protect your foundations.

-Maintain a healthy weight;

-Do exercises every day, without exception;

-Keep your teeth healthy (hidden inflammation often starts in the mouth);

-Support gut health, especially fiber and enzymes if needed.

Health losses are almost always silent./ CNA





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