EFFECTIVE PREVENTIVE HEALTH INSTRUCTIONS FOR WORKING AGE

Compiled by preventive health expert, owner of Sahala Manor, Veli-Jussi Jalkanen.

Read more at www.vessi.eu .

"I apply the health knowledge I have learned and understood to myself and the staff of my businesses, and I actively follow the world's best sources of preventive health science, publications, researchers, and support players in the field. I have been very active and versatile in sports and competitive sports in various disciplines since I was young. I became interested in health at the age of 15. As a hobby, I write articles on health development and public health initiatives for the benefit of my businesses, acquaintances, followers of my writings, my municipality, my province, and my country, following the principle of collective effort ('talkooperiaatteella'). In preventive health, I have focused mainly on aging, immunity, brain, gastrointestinal, nutrition, and exercise health, as well as cancer prevention."

Active actors in the workplace are easily threatened by overwhelming exhaustion, burnout, depression, and low spirits in stressful, irregular, and demanding public jobs. Health and work efficiency depend on the sum of several factors, which this program, when applied and followed well, improves. Well internalized and consciously applied good health knowledge (not always conventional) significantly supports endurance and the quality of work, slows down aging, and increases energy during working days. In other words, with proper health practices, you become much more productive, accomplished, mentally better, and more optimistic than when you act normally. Neglecting health, i.e., usual habits, leads to faster brain decline, increased stress, deterioration of work capacity and health, obesity, decreased immunity, productivity, even shortening work life, and sick retirement years. This guide is intentionally more effective and comprehensive than general superficial, rather inefficient, and only correcting gross errors in occupational health guidelines, thus significantly improving occupational health and energy.

The development program provided here is based on leading international preventive health research and solidly documented experiential knowledge following research and health sciences.

You benefit the most when you read this concise program attentively and internalize these aspects progressively. Read this guide again from time to time. You will get more excited as you start to feel the effects.


1. MEAL COMPOSITION AND FOOD

  • Consume nutrient-dense foods and avoid empty calories (sugar, wheat-pasta-rice-potatoes, snack bars, sweetened beverages, alcohol) as they "steal" space from nutrient-rich foods. I use the rough term "harmful food" (junk food!), which includes fast food, sweets, sugary or alcoholic drinks, pastries, and heavily processed ready-made meals. There are only 24 essential nutrients, but they are supposed to form about 3,500 different biochemical compounds in the body every day. Even domestic animals are fed additional nutrients in addition to their feed, even though they eat unprocessed and unheated food. For example, pigs should be given less than 10% of restaurant food waste from their feed to maintain health and growth. If domestic animals are fed empty calories without additional nutrients (as humans are often advised), production will undoubtedly fail. 
  • Eat vegetables (vegetables, fruits, greens, berries, mushrooms, nuts, seeds, seaweed, herbs) at least 500 g and preferably 1 kg per day, which is not very difficult to achieve if you consume various plant-based products throughout the day. Vegetables reduce the harmful acidity in the body, whereas grain and protein foods increase it. Berry, seed, and fruit smoothies, as well as green smoothies (vegetables, seaweed, avocado, olive oil), sugar-free vegetable juices, and fruit salads, are easy ways to consume more vegetables. 
  • Always choose raw vegetables that make up more than half of the meal's weight, placed directly on the main plate, even if they are placed under the warm food to "warm up." The healthiest choices are asparagus, cauliflower, various cabbages, tomatoes, herbs, and raw carrots.
  • To avoid bloating, heavy feelings, and digestive issues, always eat your meal in the following order of digestion speed: start with "dessert" = fruits + berries, then carbohydrates + vegetables, and finally protein + vegetables. Chew carefully (30-50 times). Avoid drinking during meals as liquids dilute digestive enzymes.
  • Drink water or preferably green or herbal tea between meals throughout the day. Good (preferably organic) coffee is okay in moderation. The best thirst-quenching drink for working-age people is water with a dash of pomegranate and beetroot juice and herbal tea, thanks to their numerous health benefits.
  • Follow these guidelines carefully, especially if you have already started experiencing post-meal symptoms (pain, bloating, burping, heartburn, reflux). 
  • Consume fish twice a week. When preparing it yourself, cook it at a temperature below 120 degrees Celsius (cooking time 2-2.5 hours). Avoid frequent consumption of Baltic Sea fish or old predatory fish such as pike and perch, as they contain a lot of harmful substances. Unfortunately, all fish today contain microplastics and molecules released from them, the health effects of which are not yet well understood. 
  • Two eggs per day provide a good foundation for obtaining good protein and fats, as well as many nutrients. Do not overcook the eggs.
  • The most effective source of fiber comes from seeds, berries, vegetables, plums, nuts, lentils, leeks, and oats. Focus on a diverse intake of fiber (10 different types of fiber increase different beneficial gut bacteria) since good gut bacteria live on it, maintain a healthy intestine, produce serotonin (= communication medium of gut nerve cells and a hormone of well-being in the brain), and protect the immune system with defense cells (killing pathogens), among other functions. The average fiber intake is pathetic at around 13 g, but the optimum is 50 g per 1000 kcal. It is worthwhile to learn a fiber-rich diet or the use of fiber supplements because fiber is the sole food for gut bacteria, from which they produce important hormones, immune defense cells, vitamins, and consume about one-third of the energy we eat.
  • Good fats are the healthiest sources of energy that you can consume up to 70% (40-70%) of your energy needs. Healthy fats include: cold-pressed extra virgin olive oil, camelina oil, flaxseed oil, hemp oil, avocado oil, coconut oil, and homogenized milk fat. 
  • Healthy fatty animal protein foods include: fatty fish, eggs, seeds, nuts, avocados, poultry, grass-fed beef, game meat, or organic full-fat dairy products.
  • Buy organic whenever you can as it usually tastes better and contains fewer chemical pollutants. 
  • Carry nuts or fish pieces, berries or berry powders, fruits, full-fat yogurt or cheese, etc., when traveling. Natural fatty foods keep you full for a long time, do not cause sugar spikes, and do not cause weight gain if you don't consume fast carbohydrates with them.
  • As a whole, a plant-based diet made with skill is the most climate-resilient and healthiest nutrition. Refer to documentaries like "Game Changers" on Netflix for more information. 
  • Include health-promoting spices in your diet (see Sinikka Piippo, "Terveyttä mausteista"-book). A very versatile and brain-healthy mixture is a combination of turmeric, cinnamon, and ginger (each 1/3) and a tenth of the amount of black pepper compared to turmeric. This mixture tastes good, refreshes, prevents brain aging (prevents the formation of amyloid plaques and even breaks them down), and is a powerful anti-inflammatory agent.


2. ICE SWIMMING AND SAUNA 

  • Ice swimming or other "cold shock" prevents ailments and extends life. You learn it quickly. 
  • Sauna as often and as long as possible. It reduces stress hormones, prevents heart and memory problems, increases growth hormone, and causes over 20 other health effects. Invite friends to bathe together. "The more, the merrier" especially applies to sauna bathing. 
  • Use a sauna hat so you can take hotter steam and get even better health effects on your body. Raise your feet on the sitting bench to also get them warmed up. 
  • Use herbs, herb oils, sauna whisks, use the water from soaking the whisks as the steam water, stretch. Sauna companions can whisk each other or wash their backs, etc. Practice stress-relieving leisurely sauna bathing a few times a week. See extensive sauna health article / vessi.eu. 
  • Learn to take a cold dip every time, even for tens of seconds and even with your head submerged. The benefits only increase.


3. HARMFUL FOODS AND EATING HABITS 

  • Avoid generally available fattening and empty-calorie "snacks" by eating well before meetings and keeping fruits, dark chocolate (70% or more), or nuts in your bag for emergencies. 
  • Harmful foods include various types of sugars, artificial sweeteners, wheat pastries, processed foods, sweetened drinks, alcohol, fast/comfort/junk food, margarines, and other modified fats, deep-fried fats, excessive (over 2 pieces/day) bread consumption, ready-made salad dressings with cheap fats, excessive salt in ready-made foods, and other sodium-based additives (40 types). Just one extra deciliter of fruit juice / soft drink per day increases the risk of cancer by more than ten percent. 
  • Regular consumption of red meat, especially processed meat products, is even more harmful to women than men. 
  • Milk that has had its fat removed, homogenized, and pasteurized is not a good food. Organic milks are not homogenized. The best milk is whole milk (raw, i.e., unprocessed milk) or full-fat organic milk or organic yogurt or organic cream. Northern dairy cows also have a harmful protein in milk, called BCM7, which promotes oxidation, and this is usually absent in Finnish cows and, for example, French cows. The difference in milk quality partly explains the poorer health of Finns in certain common diseases compared to the French. 
  • Imported meats usually contain hormones, antibiotics, the disadvantages of GM feed (glyphosate residues), and raw chickens often have salmonella, which can contaminate your kitchen. 
  • Cooked root vegetables are quick carbohydrates that raise blood sugar, and if eaten frequently and abundantly, they can also cause weight gain, just like potatoes. 
  • Do not drink much during meals. Stomach acids dilute, which disrupts digestion and irritates the stomach. 
  • People who eat frequently at restaurants are often heavier because the healthiness of restaurant food is not a goal, and the fats used are poor linoleic acid-rich and inflammation-promoting fats. 
  • Do not buy Chinese or products imported from exotic countries because they usually contain many harmful substances. Chinese restaurant food almost always contains monosodium glutamate (flavor enhancer, MSG), which at least raises blood pressure and increases the amount of food consumed by tens of percent. 
  • Emphasize food intake at lunch and dinner, which you should eat by 7 pm. Let your body wake up in the morning without food pressure and drink water or the above-mentioned health drink. Eat only when you are properly hungry, for example, have a brunch at 9-10 am. Evening eating after 7 pm and especially eating at night certainly raises blood sugar, fattens, ages, and impairs sleep. 
  • Calm down your meals by positive-minded and calm eating, i.e., agree with your table companions not to talk about work at all or at least about stressful issues and have the phones on silent.


4. SITTING AND SITTING HEALTH 

  • Sitting with poor posture causes many SD (Sitting Disorders = ailments caused by sitting). These include lower back, knee, and hip joint degeneration. Sitting also creates harmful pressure on the genitals and the inside of the pelvis (e.g., the prostate), which produces many ailments and diseases. Poor sitting posture also tires as a sum of many things and slows down brain function. 
  • Use a center-split sitting cushion (Salli Driver) on long-distance transportation, such as airplanes, to support good posture, improve lower limb fluid flow, and relieve pressure on the lower thighs and pelvic floor, as well as prevent prostate and genital diseases. It folds conveniently in the handle of a rolling suitcase. You can also use it folded to raise the airplane table for better ergonomic typing or, similarly, folded in half as a pillow if you can get hold of three seats in a half-empty plane for sleeping. See the Well-being Guide for Air Travelers, vessi.eu. 
  • Reduce harmful sitting pressure on the pelvis by working while standing part of the time (up to 30% of the time), lying down on the couch when resting, walking while talking on the phone, watching TV on your back with a neck cushion, and having discussions while walking. Take breaks from sitting, i.e., get up and move around often. 
  • Computer work: Use a laptop, which produces poor posture, only for travel. Preferably, carry a lightweight laptop stand and a separate keyboard. This way, you can raise the screen 30 cm higher. In your own workstation, use a high-quality center-splitting rocking saddle chair + adjustable table + stomach hole + elbow cushions to avoid many ailments. 
  • For women, the healthiest sitting with a saddle chair is with loose skirts, dresses, or completely non-constricting leggings, as well as undergarments that leave no pressure marks on the skin. Women should avoid wearing tight bra, which increases the risk of breast cancer. 
  • Men should wear loose trousers, i.e., boxers, or preferably leave out underwear and use underpants instead. This also improves testicular and genital health (testosterone levels, sperm quality) as the testicles' temperature is optimally favorable at 33°C, which is not achievable with typical clothing and a regular office chair. 
  • All clothes that leave pressure marks on the skin are unhealthy in the long run, such as tight socks, shoes, belts, underwear, pants that are too tight around the buttocks or crotch, and pantyhose. Compression garments are undoubtedly harmful to a healthy person. 
  • Also, avoid standing for very long periods in office work. It deteriorates joint cartilage. Stand in intervals of 10-20 minutes, 10 - 30% of working time. 
  • Find reasons to move at least once every hour. Walk stairs as much as possible. Take 2 steps at a time. This way, you activate the large muscles of the lower limbs, which produce various brain and other health effects (e.g., BDNF hormone).

5. WHEN YOU ARE GETTING A COLD

  • If you have a fever, dress warmly so that you don't feel cold, even if you sweat a little. Sleep with a light cap on your head if your hair doesn't provide enough warmth. 
  • You can still do light work, but don't overexert yourself. 
  • Get plenty of good sleep. Take naps during the day if you can and have the time. 
  • Take a Finnish patented zinc cold remedy as directed. 
  • Additionally, take 1-2 grams of vitamin C every other hour. Keep 1-gram vitamin C tablets on hand. 
  • Eat lightly, preferably mainly berries and fruits, and ensure that your intestines have quick and smooth passage. 
  • With these instructions, you can usually recover in less than 1-2 days, unless your immune system is weak and you have other infections. 
  • As a preventive measure, you can use intense sauna sessions, where viruses attached to the respiratory mucous membranes can live for up to 3 days before spreading in the body. These viruses usually die in heat (cold viruses even at temperatures below 60 degrees Celsius), so inhaling hot sauna air is already a good "disinfection process." Prevention and treatment of colds involve moving at least 3-4 times a day, walking calmly, allowing the immune system to remove waste products and living viruses through the lymphatic vessels to the lymph nodes, where immune cells kill them.


6. LABORATORY TESTS 

  • It is cost-effective, far-sighted, and sensible to monitor your body's laboratory values regularly (every 1-3 years) through laboratory tests for preventive purposes. 
  • Take comprehensive tests (e.g., Synlab, Puhti/Mehiläinen) without a referral. 
  • Ask a preventive-oriented doctor to explain the results to you. 
  • It is worth learning to interpret the test results yourself because you are ultimately responsible for your own health. Laboratory handbooks can be helpful in this regard. Test results strongly motivate better preventive measures and health awareness.

7. REST AND BREATHING 

  • Recognize the need for rest and its important role in endurance, mental health, and life motivation. Read books on this topic. 
  • Cultivate silence; it also nurtures the brain and may even increase brain cells. 
  • Take breaks, have daytime naps, go to bed early, and dedicate evenings and weekends to rest or rejuvenation. 
  • In efficient work, "less is more." When we rest, our brains arrange thoughts and information calmly. 
  • Keep a long gap between your last meal of the day and the first meal of the following day. This way, your stomach gets a rest, body cells regenerate better, and aging slows down. 
  • Visit different types of masseurs even once a week. Treatments eliminate stress hormones, increase relaxation and healthy hormones, and improve the body's vast fluid circulation (blood and lymphatic system), which, at best, covers 400,000 - 500,000 km in the network.


8. EXERCISE AND BREATHING 

  • Move for at least an hour a day. Perform outdoor work and exercise according to your breathing rhythm. Exhale during strength training.
  • Brain exercise is exercise where the brain also engages in demanding activities that require mental processing and body control or rhythm maintenance. The best activities are ball and racquet sports, dance (especially group exercises), and swimming.
  • Our sedentary lifestyle blocks fluid circulation in the lower back, pelvis, and thigh areas. Rhythmic and sporadic or dance-like movements are good for these areas. As a new exercise, twerking (rapidly shaking the pelvis in different directions) is excellent for hip-lower back exercises. Everyone should learn these movement abilities and twerk for a few minutes each time throughout the day. Twerking is the most enjoyable, liberating, and refreshing for mixed groups.
  • HIIT (High-Intensity Interval Training) is the most effective way to maintain cardiovascular fitness. 2-3 sprints of 20 - 25 seconds per week are enough to achieve good work performance. Sprints (in any sport) are done at over 90% effort and last a maximum of 30 seconds. Start a new sprint when your pulse drops below 90 or preferably below 80. People over 60 can effectively perform several (5-7) 6-second sprints with short rests in between, which have been found to be beneficial and safe for health.
  • Do strength training 2-3 times/week, after long light warm-up sets. With the top set (60-80% of the maximum), do 4 different sets after the warm-ups. Don't reduce strength training as you get older, quite the opposite.
  • Mental health, stress relief, and relaxation exercise: Outdoors, especially in the forest or by the water, be still and calm, sensing, meditating, and listening for even hours. 
  • If you perform physical work, choose work clothes that are as light and easy to move in as possible, so light that you can feel cold if you stay in one place for a longer time. Layered clothing increases sweating, resistance to movement, and strain during physical work. Especially the weight of shoes has a significant impact on how tiring the thousands of steps you take during work feel. Use heavy safety shoes only when there is obvious danger. In cold weather, a down vest is good for keeping the core warm and providing a feeling of warmth throughout the body. It also allows your hands to move more freely, thereby increasing the energy, comfort, and productivity of movement. For machine operators, the sitting garment should be loose around the hips so that it does not tighten. Shoes should not be laced up tightly at all.


9. SUPPLEMENTS COMPENSATE FOR INEVITABLE FOOD DEFICIENCIES, MAY ADD YEARS, AND CERTAINLY ADD LIFE TO YEARS

  • Always take vitamin D (D = actually a steroid hormone, affecting hundreds of things in the body). In the summer, take 100 mcg, except during a sunny vacation; in the winter, take 100-150 mcg. However, measure your own level and keep it above 100 nmol/l, preferably in the range of 120 - 150 (similar to the level during a sunny vacation). 
  • A good combination of multivitamins / minerals / brain supplements includes: Omega-3, 2-3 g; folic acid, 1 mg + B12, 1 mg (sublingually); multiple B vitamins (including nerve nutrients) consisting of 6-8 substances. In older age, also take 200 mcg of chromium and 150 mcg of iodine. Eat health-promoting herbs frequently. Riboflavin (B2) cuts migraine episodes in half. 
  • Everyone, especially menstruating women, should monitor their iron levels and not accept Hb levels below 130 and S-ferritin below 40, as these can be easily raised with supplements. Iron deficiency has many harmful effects. Refer to the article on iron deficiency on the website vessi.eu. 
  • As additional supplements: Lutein for the eyes, brain, and heart; astaxanthin (a powerful antioxidant); and ubiquinone (Q10) 200 mg for the heart. For hormones and nerves: manganese, zinc 20 mg, copper 2 mg, selenium 100 - 200 mg, and vitamin E 50 mg. For the brain and mental health, take B3 vitamins and lithium. Some of these are obtained by doubling up on a good multivitamin/mineral tablet and consuming complete, calorie-rich food, but additional amounts are needed for optimal nutrition, as well as in well-researched domestic animal science.
  • Like Paula Heinonen, I recommend a 250 mg alpha lipoid acid tablet with the morning liquid. It prevents brain oxidation and slows down its aging during the day, as well as melatonin at night, which also improves sleep and improves immunity.


10. MEDICATIONS 

  • Only take them when it is "necessary." All medications are harmful to the liver, and 25% of medications harm gut bacteria, many cause weight gain, and at least 10% lead to memory disorders. Many medications weaken sex hormones, and many cause depression. Always try to first treat chronic conditions with lifestyle changes, exercise, stress reduction, herbal and medicinal plants. Antibiotics and pain relievers destroy important gut bacteria that provide immunity. Doctors who treat preventively are the most reliable. 

  • Read carefully about the side effects of each medication on the internet. They usually don't cure the root cause but treat the symptoms. Medications are easily overconsumed. Be careful and critical, and take responsibility for your health and medical measures because no one else truly does. If you have a serious condition, always seek diagnoses and advice from 2-3 doctors. You will notice a wide range of opinions.

  • Read the eye-opening article by the retired head of the EU Medicines Agency, Danskalainen prof. Peter C. Kötzche's book 2014: "Deadly Drugs and Organized Crime," so you know what and how much corruption is behind the scenes.


11. MEDICINAL AND OTHER FUNGI 

  • All non-toxic mushrooms are healthy, except if they are picked near emissions from factories or power plants, as they may contain excessive heavy metals. 
  • Chaga mushroom and tinder polypore, studied as medicinal mushrooms, are highly recommended for overall health. 
  • Medicinal mushrooms are useful for many purposes. Check Four Sigma Foods' company website for more information.

12. GEOPATHIC STRESS 

  • Prolonged daily exposure to geopathic stress significantly disrupts sleep and causes various ailments. 
  • Get your home tested for geopathic stress by someone knowledgeable in the field. Ensure that your TV viewing area, home computer, work desk, and especially your bed are NOT in a geopathic stress field. This phenomenon is poorly understood, but it is real and certainly harmful to health and sleep. 
  • If there is geopathic stress, you can ground it using 2 mm copper wire, which is looped under the baseboard or the edges of the bed and connected to the grounding pins of a power outlet or a metal water pipe.


13. SPICES AND HERBS AND THEIR HEALTH EFFECTS 

  • Herbs have a very high potential. Refer to the books by Prof. Sinikka Piippo, a botanist at Helsinki University: "Vitality from Spices," "Finnish Medicinal Plants," "Mental Power from Herbs," and "Finnish Berries," among others. You will surely get inspired, learn, and benefit greatly from them. 
  • The best spices for overall health treatment: spruce sprouts, meadowsweet, fireweed, dandelion, nettle, turmeric (+a little black pepper), oregano, rosemary, ginger, true cinnamon, white and other types of onions. 
  • Recommended health herbs (adaptogens) include Rhodiola, ginseng, ashwagandha, and herbal/medical CBD cannabis (without psychoactive THC). Also, St. John's wort, which can be commonly found on roadsides, fields, and other sunny places.

14. FLUID AND WATER 

  • In the morning, drink 1-2 glasses of body-warm water with herbal tea, and eat only when you are genuinely hungry. During the day, 1-3 liters of herbal tea (made from the mentioned herbs) is the best health drink, which you should sip throughout the day to maximize its health benefits.

15. STUDY 

  • Study preventive health care. There is a lot of misinformation and pseudoscience out there. Good sources include foundmyfitness.com, where you can access information for as little as $14/month. 
  • Mainstream medical researchers, institutions, and publications are focused on drug treatments and often show little interest in or knowledge of prevention. This is because they are not trained in it, and as preventive measures become more widespread, it reduces the sales of medical services. 
  • Preventive approaches are usually associated with functional medicine, CAM (complementary and alternative medicine), or natural medicine practitioners or professionals. Unfortunately, they are often excluded from the medical community due to competition, even though their knowledge is based on valid research.


16. HEAD POSTURE AND POSTURE 

  • Always keep your head straight, avoid reading with your head down or in bed, and avoid hanging your head while using a computer monitor as it can dangerously hinder blood flow to the brain through the neck. 
  • Do not sleep in a position where the pillow presses on your neck and restricts blood flow to the brain. Special health pillows to prevent this are coming to the market. 
  • Maintain good lumbar posture to align your entire spine correctly. This increases airflow, fluid circulation (blood and lymph), enhances blood circulation to the brain and eyes, and even boosts self-confidence, as proven by research.


17. ADDICTIONS 

  • Reduce all dependencies such as social media, sugar, junk food, gaming, TV, reading news excessively, alcohol, tobacco, snuff, painkillers, sleep aids, and other substances. 
  • Addictions take away a lot of time from meaningful activities, undermine endurance, health, and self-esteem, and lead to self-pity. Improving habits, brain health, and lifting mood can help overcome addictions. Check out "Happy brain home" and "Happy mind home" health development programs on the website www.vessi.eu.


18. SOCIAL LIFE 

  • Avoid isolation. Engage in relaxing activities with others, such as exercise, dancing, cultural experiences, sauna, massage, and intimacy, as they are beneficial for mental health. Seek companionship online or through social clubs and take the initiative to connect with others.


19. GUT HEALTH 

  • Gut health is the foundation of overall health, including brain health. Eat fiber (50 g/1000 kcal/day). Read Vessi's gut health guide: "Happy Gut Home." 
  • Hidden gut inflammation is prevalent (the intestine has 200-500 million nerve cells, some segments up to 300 m²), often accompanied by hypothyroidism and other hormonal health issues. Hypothyroidism is underdiagnosed and inadequately treated. Refer to Thyroid Patients Association (Kilpirauhaspotilaat ry). 
  • The large intestine contains up to 100 billion bacteria of thousands of species, which thrive on dietary fiber. A healthy gut should empty 2 times/day, and the stool should be large, moist, and soft. An effective gut rehabilitation diet consists of no added sugars, little to no meat or grains, and a daily intake of two glasses (2x3 dl) of soaked seed-fruit-berry smoothies.


20. ORAL HEALTH - Extremely important and often neglected 

  • Prevent four things in oral care: decay (sugar, etc.), wear (plant acids and excessive brushing after meals), tartar formation (poor nutrition), and gum inflammation (poor nutrition, aggressive brushing, and neglecting interdental cleaning). 
  • Recent studies found that gum inflammation is a significant risk factor for dementia, brain degeneration, as well as diabetes, heart disease, cancer, gastrointestinal inflammation, and joint problems. Oral care tends to decline with age, leading to increased health risks. 
  • Daily guide: brush gently twice with an electric toothbrush, clean the interdental spaces with a toothpick or interdental brush after each meal, rinse the mouth with water after eating, use xylitol pastilles/chewing gum. Minimize consumption of sugar and other fast carbohydrates, and limit meals and snacks to a maximum of five per day. Have bad teeth checked annually and healthy teeth every two years. 
  • The older you get, the more important oral care becomes, and problems with an aging mouth can arise more easily.


21. HEART HEALTH 

  • Maintain a healthy heart: manage stress, get good sleep, use a sauna, exercise, consume good fats, and take supplements (Mg, Zn, Cu, E, Se, Cr, and I). 
  • Other useful ones are lutein (for the heart and eyes), ubiquinone (for the heart, blood vessels, and energy), and berberine (for blood sugar, etc.). 
  • The heart and circulatory system are easily affected by deficiencies in fiber, vitamin D, magnesium, selenium, and Omega3 fats. Regularly eat fish, a handful of nuts (including 3 brazil nuts per day for selenium), seeds, green vegetables, and at least 70% dark chocolate. 
  • Consuming 4 dl of beetroot juice per day (2 glasses) and fresh or pressed garlic removes dangerous plaque from the blood vessels' walls. Some clinics offer MRI-based contrast imaging to check this. 
  • High fiber intake from food helps remove many harmful substances from the intestines, such as waste and harmful cholesterol. Follow the recommended supplements mentioned elsewhere in this article.


23. BRAIN HEALTH 

  • Brain degeneration can begin unnoticed. Signs include slower thinking, memory decline, difficulty with new thoughts, difficulty listening to others, increased sense of urgency and stress, etc. Refer to vessi.eu ARABDES and Healthy Brain Home for more information. Poorly managed brains, especially with intestinal inflammation, also face the risk of memory-related disorders. All of this is unnecessary since brains can be maintained in good condition until a ripe age, resulting in better mood and work ability. 
  • Poor brain health also causes depression and vice versa. In addition to nutrients and exercise, music, humor, sociability, intimacy, rest and sleep, handicrafts, sauna, silence, staying in the forest, sunlight, and the recommended supplements mentioned earlier contribute to brain health. 
  • See a great and motivating 28-minute presentation on You Tube about the importance of brain health and the prevention of memory disorders and brain retardation.
  • Many herbs and medicinal plants have beneficial effects on brain health.


24. TV, SCREEN, SOCIAL MEDIA, PHONE - Screen time is becoming a health catastrophe 

  • Minimize screen time as much as possible. Avoid using screens before going to bed. Mobile phones can disturb the nervous system and increase the risk of tumors (see Finland's top radiation expert, Dr. Mikko Ahonen). Keep your phone at least 2 meters away from you in the office, on the adjacent seat in the car, and in another room at night. When the phone is attached to your body or in your pocket, radiation risks increase significantly. Children are at the highest risk. Keeping a 2 cm distance from the skin reduces risks. Only use cable-connected devices for work. 
  • Breast cancer and colon cancer have already increased due to mobile phone use. Monitor iron levels for colon cancer. If there are any unexplained anemias, get them examined immediately. Check Hb (Hb and S-ferritin - stored iron) 1-2 times/year. 
  • Radio and electromagnetic radiation (mobile phones, wireless networks, proximity to electrical devices) are health hazards. 
  • The unthinking adoption of 5G will significantly worsen the situation. A citizens' petition is being collected to demand additional research due to already identified health risks. 
  • I also got colon cancer after 25 years of using a mobile phone with a holster. I recovered quickly with just a "scare" thanks to good habits and immunity. Check out the survival story on vessi.eu.


25. SLEEP AND SLEEPING 

  • Optimize your sleep: Sleep naked, maintain continuous ventilation in the room, use natural fiber bedding, ensure the room is completely dark even in the summer, go to bed by 10:00 PM, avoid geopathic stress in the bed, put the phone in airplane mode or in another room. 
  • If you have trouble falling asleep, take a short walk in the evening and drink chamomile tea as a last resort. 
  • Avoid having a TV in the bedroom as it undoubtedly worsens sleep health. 
  • Even a small amount of alcohol in the evening significantly impairs sleep. 
  • From middle age onwards, sleep can still be improved by taking melatonin (which the body produces but decreases with age, also protects the brain from oxidation) 2-4 mg and tryptophan (an amino acid that converts to serotonin and melatonin) 300-500 mg one hour before bedtime. 
  • Use blue-blocking glasses (available online for around 70 €) one hour before the desired bedtime to calm the brain, and drink chamomile and other sleep-inducing teas as "sleeping pills." 
  • If necessary, study more about this important matter: "Happy Sleep Home" on vessi.eu.


26. LIGHT 

  • Light is an important brain stimulant and "awakener." 
  • Enjoy light, take sunbaths for 20-60 minutes during the summer at midday, without clothes or sun oil. In winter, spend time outdoors during the brightest time of day. 
  • In your office, use an efficient bright light lamp for office work during the dark season to support health and sleep development with light. 
  • Outdoor activities also improve sleep. Do it during the dark months at midday or calmly before going to bed.


27. GRAINS 

  • Avoid gluten-containing grains, especially wheat. A couple of slices of oat bread are okay, as well as organic oatmeal. Grains should always be whole (without wheat, gluten, sugar, or syrup additives), and even then, only in moderation. If your stomach swells/generates gas after eating bread or pastries, you are likely sensitive to gluten. In that case, eliminate it completely from your diet. 


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Following this advice reduces the risks of cancer, obesity, heart and memory diseases, and mental health hazards significantly, while improving work efficiency, stress tolerance, alertness, and slowing down aging.

READ THIS PROGRAM SEVERAL TIMES WITHIN A MONTH AND BEGIN TO APPLY IT MORE AND MORE. YOU WILL NOTICE POSITIVE EFFECTS IN JUST A FEW WEEKS, AND YOUR SATISFACTION WILL ENCOURAGE YOU TO CONTINUE!

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