Dear Guest,
This environment offers us many favourable conditions, mainly due to its
privileged position and its climate that will undoubtedly delight our bodies
and mind.
The warm waters of Saturnia flow directly from a volcanic source at 37,5°C
(98.6 °F) and have an unquestionable therapeutic effect on the body.
If we consider these benefits as a starting point that can generate a
multitude of other experiences, the overall result is the attainment of a
complete level of awareness of great use in daily life.
This process demands the collaboration of specialists from various sectors
and the subject concerned, who through awareness of his own needs
emerges as the artifice of his own well-being in a truly holistic sense.
Years of research have shown the importance of the correct use of our
body, the attention paid to the skeleton that supports it, the activation of
muscles and limbs that supply us with strength and how small daily
precautions can offer us new vitality.
Our diet is another fundamental area for our health. This must be joyful
and gratifying as nourishing our body correctly through the consumption
of necessary substances unquestionably has a positive effect on our state
of mind. The method of cooking and the various tricks of the trade
suggested by the chef during the cooking workshop will help to simplify
daily life and the rules for the use of food will help make correct choices
come automatically.
The initial visit by a doctor, followed by that of the Spa tutor, is an
important starting point for the development of reciprocal awareness and
the strategy that we will build together.
Every participant will have the chance to reflect upon and discuss the
programme with the team on a daily basis, to determine through
experience if small corrections to current habits are required.
In fact, it is essential that after having determined the correct path forward
for improved results and confirmed these together, that the guest has
made these a integral part of his own lifestyle upon departure.
We wish you a very pleasant stay and… Rebalance@Saturnia!
TERME DI SATURNIA SPA & GOLF RESORT
THE MEDICAL TEAM
NEW APPROACHES FOR WELLBEING
Hippocrates taught his students that “only the sick exists, not sickness”.
It has taken 2400 years for western medicine to turn back to Hippocrates
school and reconsider man in his entirety, body and soul, emotions,
thoughts, relationships and lifestyle. The new millennium has rediscovered
popular traditional medicine, natural remedies and the psychosomatic
aspect of every pathology. In this context thermal treatments are closest to
the most advanced ideas of “curing”.
At Terme di Saturnia each guest and the complexities of their individual
make-up are at the center of attention and their health requires a
psychophysical balance which must be constructed, reawakened and
maintained through an holistic approach. In the thermal microcosm one
breathes a culture of wellbeing permeated not so much by the desire to
escape from or cure illnesses, but rather the desire to be reborn and fully
enjoy every second of our life. Even the structure of the Spa, set amidst
unspoiled countryside, is itself an aspect of well-being: from the choice of
materials to the arrangement of the architectural elements and
furnishings, to the layout of the water and gardens. This harmony which
surrounds us is a fundamental ingredient for feeling well.
The context in which we live: environmental pollution, excessive
workloads, bad eating habits, little exercise and the lack of satisfying
relationships, all place our psychophysical balance at risk. What can we do?
Act before the illness forces us to take serious action. At Terme di Saturnia,
with the incredible qualities of the water, you can learn to build up day by
day your own “global well-being”- fighting stress, eating healthily, taking
physical exercise, reawakening your personal beauty. Thus you learn to
prevent any kind of negative influence - eliminating the accumulation of
toxic substances, forgetting the bad habits of daily life, regenerating the
body and the mind.
Now you can free your mind from thought, join in the activities and plunge
into the source of your existence - water.
RETURN TO WATER, THE CREATOR
In the beginning there was water. It's interesting to note that all the ancient
tradition from one end of the planet to the other locate the earth's origins
in the water. The birth of man is also linked to water, the amniotic fluid in
the womb providing that sublime state of wellbeing to which every human
being - according to psychoanalytic theory - dreams to return. In every
culture, ancient or recent, water maintains a symbolic value-stimulating an
infinity of rituals and religious practices. In contact with our skin, water has
a relaxing function, favoring the circulation, oxygenating the skin tissues
and improving the mood. If we drink water at the recommended dose of a
liter and a half or two daily, it removes the body's toxins, balances the
intestinal flora and benefits kidney function. When combined with mineral
salts and active principles it becomes almost miraculous as a cure for
various pathologies. The Romans knew this well assiduous visitors of
Thermal sources and refined connoisseurs of the therapeutic virtues of
mineral water. It was the Romans who coined the acronym SPA, Salus Per
Aquam, and transformed the thermal springs into places not only for
health, but also for pleasure and social intercourse, politics and love. They
were well acquainted with Saturnia with which they associated this legend.
SATURNIA, LEGEND AND HISTORY
Saturnia, God of crops and abundance, lost his patience one day seeing
that on Earth mankind was constantly at war. Thus he took a thunderbolt
which he threw with great force. The lightning struck home in a volcanic
crater from which poured a river of hot sulphurous water, covering valleys,
mountains and plains, overthrowing men and everything around them finally calming their spirits. Thus began the Age of Gold, dedicated to
Saturn, an age of happiness lit by the beauty of women and the strength of
men thus converted to agriculture and the pursuit of love.
From the legend to history. We know that Saturnia existed before the
Etruscan Age as Ausinia eventually submitting to the rule of Vulci. In 280 BC
it was captured by the Romans who gave it its present name in honor of
the God Saturn. Not far from Rome nor too far from the sea, it became a
stopping place for travelers on the Via Clodia and a health resort for Roman
Patricians.
Christianity and Medieval times combined to heap condemnation and
disapproval in general on the Terme, considering it a place of lust and
depravation, but it was from the ashes of the Medieval period that ideas of
hydrotherapy emerged and with it the rebirth of Terme di Saturnia. For this
reason it became the object of furious rivalry among feuding families - the
Aldobrandeschi of Santa Fiora and those of Sovana. Finally colonies of
Piacentini, Romagnoli and Lombards in flight from the oppression of the
Sforza, settled and supported by the government of Siena, requested and
obtained the rights to the “Bagni Saturnia”. We know that it was most
popular during the time of Grand Duke Cosimo II of Florence and was
recommended as prodigious for the treatment of skin diseases at the end
of the 1700's. But it was not until the 19th Century that we began to see
something of today's Terme – a complex busy with guests enjoying the
comforts of a large hotel. In 1920 the University of Pisa carried out the first
modern chemical analysis of the water, followed in 1947 by a more
advanced analysis by the Chemical Institute of the University of Rome. The
waters of Saturnia were now nationally famed and in 1978 the Tuscan
government authorized the opening of a permanent institution
specializing in bathing and mud therapy.
THE WATER OF SATURNIA
For 3000 years the thermal water of Saturnia has uninterruptedly flowed
from a natural crater at a rate of 500 liters per second at a constant
temperature of 37,5°C (98.6 °F). Its continual flow permits the water to
maintain intact all its physiochemical characteristic and its biological and
therapeutic qualities – not to mention the sanitary and hygienic standards
of the thermal baths.
It's a genuine mineral water and by this term we mean a natural solution
with specific therapeutic properties. In every liter of Saturnia's water we
find 2.790 grams of mineral salts in solution.
The main elements are the large quantities of two gases, HydrogenSulphate and Carbon Dioxide, which permit us to define the water as
sulphurous-carbonic – sulphate - bicarbonate - alkaline - earthy, because it
contains Sulphates in prevalent quantities.
SULPHUREOUS, IT CONTAINS MG 14,6 FOR LITER OF SULPHURATED
HYDROGEN.
CARBONIC, IT CONTAINS 462 CC FOR LITER OF CARBON DIOXIDE.
SULPHATE, SO4 IN PREVALENT QUANTITIES.
BICARBONATE-ALKALINEEARTH METALS, IT CONTAINS (HCO3), CALCIUM
AND MAGNESIUM IN LARGE QUANTITIES
THE LONG JOURNEY
Before emerging at the spring the water of Saturnia makes a long
subterranean journey from north-east towards the southwest. Following the
chalk formations that extend through the foot hills of lower Tuscany, the
journey begins in a “catchment area” on the slopes of Monte Amiata about
thirty kilometers away.
Isotopic tests show that the water follows a subterranean route filtering
slowly through micro-fissures in the rock for more than 40 years before it
emerges in the thermal pool. This signifies that in this very moment at Terme
di Saturnia people are bathing in water which fell as rain 40 years ago just a
few kilometers away! Furthermore we can suppose that during its journey
the water descends into the bowels of the earth to a depth of more than 700
meters. Only in this way can it reach a temperature of 37,5°C (98.6°F)
because, according to geologists, meteoric water (like that of Saturnia) when
it filters into the catchment area has an average temperature of 15-16°C that
increases underground by 3°C for every 100 meters of depth.
On its journey the water dissolves a great quantity of salts from the chalk
formations and geological strata as it passes through. Arriving at the area
beneath the Spa the water meets with the base of a natural crater and a
fault that interrupts the continuity of the clay covering and allows the
water to rise and emerge.
THE BENEFICIAL EFFECTS
Why do thermal cures often work where official medicine fails? For two
reasons: the first concerns the psychic aspect. The thermal cures act, as we
have witnessed, on the global well-being of the individual rather than on
the illness.
At Saturnia, the individuals, removed from the circumstances which cause
the illness, pamper themselves and allow themselves to be pampered,
thus recuperating lost affection that many times is the origin of the most
serious illnesses.
A doctor is always present, listening and responding to questions,
encouraging the participation of the guests in their own healing. The
second reason is linked to the composition of the water which at Terme di
Saturnia contains all the elements able to positively stimulate the entire
organism. In particular the sulfur works directly on the cardiocirculatory
system (dilation of surface veins and the reduction of arterial pressure), on
the muscles and bones (relaxing and anti-inflammatory effects) and the
respiratory system (fluidification of secretions, anti-inflammation).
In addition it has a strong protective and detoxifying action on the liver. The
presence of carbon-dioxide also helps the blood circulation intensively and
increases the depth of breathing and lung capacity. Regarding the skin,
Saturnia's water has a natural peeling action thanks to its cleansing,
exfoliant and antibacterial properties. When drunk on an empty stomach in
small quantities it can aid digestion and positively influence gastrointestinal
problems.
The temperature of 37,5°C (98.6°F) also has a beneficial influence
encouraging the dilation of arteries and veins, thus improving blood
circulation, increasing muscular relaxation and reducing stiffness of the joints.
PHYSICAL EXERCISE
We all know that exercise is good for our health, and in fact every day we
are bombarded with reports that tell us to "drink a lot of water, eat healthy
food and exercise".
The ancient Romans believed in "Mens sana in corpore sano", showing
that the importance of a fit body for an active mind was known even back
then.
When you exercise your brain releases endorphins, special hormones that
act like an antidepressant and make you feel more peaceful. Exercising
also increases HDL cholesterol, also known as "good cholesterol" that helps
us to eliminate "bad cholesterol" (LDL).
Exercise induces the reduction of triglycerides, with resulting benefits:
blood flows in a fluid manner, without obstacles and so reduces the risk of
cardiovascular disease.
Engaging in exercise helps the organism to transport oxygen and nutrients
to the tissues and helps the cardiovascular system work more effectively.
When the heart and the lungs work more effectively you have more energy
to undertake daily tasks.
For those who suffer from anxiety attacks, exercise reduces the
physiological alternations associated with fear, such as an accelerated
heart rate and faster breathing. In short, after only 25 minutes of exercise,
your state of mind will improve, you will feel less stressed, have more
energy and be more motivated to exercise the following day.
The programme proposes the follow exercise regime:
Every morning, Nordic Walking and activity in water (aqua aerobics) on
Tuesday and Thursday.
Every afternoon, breathing techniques, stretching and posture gymnastics
Nordic Walking is practiced with especially designed sticks, similar to those
used for cross-country skiing.
Compared to normal walking, it demands the exercise of force onto the
sticks with every step. This requires the use of the whole body (with
greater intensity) and uses the thorax, dorsal, triceps, biceps, shoulder,
abdomen and spinal muscles that are not engaged in normal walking. The
forced involvement of the musculature generates an effect superior to that
achieved through normal walking with the same rhythm.
For example:
Ÿgeneralised increase of strength and resistance in the main muscles and
the upper torso
Ÿsignificant improvement of heat rate at the same rhythm as normal
physical activity
Ÿimprovement of the vascular system and efficiency in oxygen supply
Ÿgreater ease in hill climbing
Ÿconsumption of a greater quantity of calories compared to normal
walking
Ÿimprovement in balance and stability
Ÿsignificant improvement in stress on the hips, knees and ankles
Ÿreduction of stress on skeletal structure
The World Health Organisation advises that we avoid a sedentary lifestyle
and advocates walking as an activity suitable for all, that keeps us healthy
and only requires a good pair of shoes and will power!
It is estimated that 5,000 steps are taken in normal daily activity by
someone who undertakes sedentary work, whilst 10,000 steps (even if not
in continuation) are the minimum required for an active lifestyle. The
5,000 missing steps can be taken whenever we want, such as parking
further away from our destination or taking a stroll in the park.
PROGRAMME
SUNDAY
3.00 p.m. ARRIVAL AT TERME DI SATURNIA SPA & GOLF
RESORT.
Arrival must be within the indicated hour so that
the meeting with the doctor can take place.
At the time of check-in you will receive a summary
of the treatments for the next 5 days, along
with the time for the meeting with the doctor.
6.30 p.m. Meeting at the Spring Bar for a welcome cocktail.
There will be a brief presentation of the week's
programme.
8-8.30 p.m. Dinner at the Aqualuce restaurant.
MONDAY
8.00 a.m. Meeting at the hotel entrance for the morning
walk/Nordic Walking.
9.00-9.45 a.m. Breakfast at the Aqualuce restaurant.
during Spa treatment*.
the morning
1.00 p.m. Lunch at the Aqualuce restaurant.
during the Spa treatment*.
afternoon
6.00 p.m. Afternoon exercise session.
from 6.30 p.m. Pre-dinner drink at the Spring Bar.
onwards
8-8.30 p.m. Dinner at the Aqualuce restaurant.
*A full programme of the week's Spa treatments schedule will be provided
on arrival, at the time of check-in.
TUESDAY
THURSDAY
8.00 a.m. Meeting at the hotel entrance for the morning
walk/Nordic Walking.
8.00 a.m. Meeting at the hotel entrance for the morning
walk/Nordic Walking.
9.00 a.m. Meeting at the Ottagono pool for the aqua aerobics
session.
9.00 a.m. Meeting at the Ottagono pool for the aqua aerobics
session.
9.30-9.45 a.m. Breakfast at the Aqualuce restaurant.
during Spa treatment*.
the morning
1.00 p.m. Lunch at the Aqualuce restaurant.
during Spa treatment*.
the afternoon
9.30-9.45 a.m. Breakfast at the Aqualuce restaurant.
during Spa treatment*.
the morning
1.00 p.m. Lunch at the Aqualuce restaurant.
during Spa treatment*.
the afternoon
6.00 p.m. Afternoon exercise session.
6.00 p.m. Afternoon exercise session.
from 6.30 p.m. Pre-dinner drink at the Spring Bar.
onwards
from 6.30 p.m. Pre-dinner drink at the Spring Bar.
onwards
8-8.30 p.m. Dinner at the Aqualuce restaurant.
8-8.30 p.m. Dinner at the Aqualuce restaurant.
WEDNESDAY
8.00 a.m. Meeting at the hotel entrance for the morning
walk/Nordic Walking.
9.00-9.45 a.m. Breakfast at the Aqualuce restaurant.
during Spa treatment*.
the morning
1.00 p.m. Lunch at the Aqualuce restaurant.
3.30 p.m. Meeting in the Reception area, followed
by presentation by the Executive Chef
Giuseppe Zibetti.
6.00 p.m. Afternoon exercise session.
from 6.30 p.m. Pre-dinner drink at the Spring Bar.
onwards
8-8.30 p.m. Dinner at the Aqualuce restaurant.
*A full programme of the week's Spa treatments schedule will be provided
on arrival, at the time of check-in.
FRIDAY
8.00 a.m. Meeting at the hotel entrance for the morning
walk/Nordic Walking.
9.30-9.45 a.m. Breakfast at the Aqualuce restaurant.
Final appointment with the doctor to follow.
The hour will be communicated in the treatment
summary.
from 11.00 a.m. Check-out and departure or extension of stay.
onwards
THE DIETICIAN'S ADVICE
WATER, THE BEST ALLY
SEASONAL PRODUCE
Water is essential for the maintenance of life in the human organism (it is
required for the execution of all the physiological processes and the
reactions that take place in our body) and is also the most abundant
substance in our body.
In recommendations for a healthy and balanced diet reference is often
made to the consumption of seasonal produce, even though we can now
source every type of fruit and vegetable in every month of the year. There
are many reasons for promoting the consumption of seasonal produce.
These include the fact that seasonal products are more tasty, fragrant and
aromatic. What taste can a tomato possibly have in winter?
Apart from taste our health will also benefit, as plants that are grown as per
normal cycles have a higher quantity of nutrients. Seasonal foods
(particularly local products) take less time to arrive in our kitchens and so
have a higher vitamin content. But there is more.
They offer the body the substances it most needs relative to the time of
year: have you ever noticed how good a slice of watermelon is during the
summer months (rich in water)?
Seasonal produce also costs less and respects the environment: it does not
need a greenhouse and additional energy is not required for growth and
maturation. If we then choose local goods, cultivated near our homes, we
can save even more money as we reduce packaging and transport costs
and pollute less.
Variety: one of the most important principles of a healthy and balanced
diet is variety as there is no one single complete food that can offer our
body all the substances it requires. If you only consume seasonal produce
you do not run the risk of eating the same foods all year round.
Each day we should drink at least 7-8 glasses of water as it is continuously
lost through urine and faeces, sweating and respiration.
It is therefore essential to drink water frequently, before you feel thirsty.
This is particularly the case for the elderly and children who are at greater
risk of dehydration.
Certain foodstuffs can also help to ensure the correct level of hydration in
our body: fruit, vegetables and milk are made up of more than 85% of
water.
During and after exercise you should hydrate before you are thirsty to
make up for the loss of liquid through sweating, mainly using water.
Perhaps many don't know that the first sign of dehydration is dryness in the
mouth. Then as dehydration increases, both the skin and the mucous
membranes (including those of the eyes) become dry and may be
accompanied by tiredness, headache, reddening of the skin, muscular
cramps, loss of appetite, heat intolerance and apathy. If dehydration
continues and worsens it can lead to dizziness, nausea and vomiting, a
rapid heart rate, loss of attention and concentration, double vision and
fainting.
False beliefs about water, it's not true that...
Ÿwater makes you fat: it does not contain calories and change in weight
with consumption or elimination of water is momentary and misleading;
Ÿfizzy water is not good for you: only if the quantity of gas is high is there a
risk of slight reactions in individuals already subject to gastric/intestinal
problems.
The health properties of fruit and vegetables
are not only related to the water, sugar, vitamin
and mineral content, but also to their fibers
and phytochemicals (organic compounds
of vegetable origin); substances that confer
the bright colour and exercise a protective
action on our body's various systems
and organs.
5 portions of fruit and vegetables a day
give the organism the right quantity
of fibers and phytochemicals.
This habit and an active lifestyle helps
to maintain overall well-being.
Eating fruit and vegetables
is important at all times of our life
and it is a good idea to start when
young.
Children should be encouraged
to choose their favourites, allowing
them to develop a sense of creativity
and experiment with a tasty, varied
and healthy universe.
Each fruit and vegetable has a special
composition and only by eating different
types can we supply our body with
the complete range of substances for all
our needs.
To this end, during the week you should
consume fruit and vegetables of different
colours: red, yellow/orange, green, blue/purple
and white.
NOURISH
YOURSELF
WITH
THE COLOURS
OF LIFE
RED
THE COLOUR OF HEALTH
Reduce the risk of developing tumours and cardiovascular disease and
are important for the protection of the epithelium.
This group has a high quantity of two phytochemicals: lycopene (helps
prevent breast, ovarian and prostate cancer) and the anthocyanins
(helpful in the prevention of blood vessel disease, capillary fragility,
atherosclerosis induced by high levels of cholesterol, inhibition of the
accumulation of thrombocytes and improvement of eye sight). The
consumption of foods containing anthocyanins is also associated with a
reduced incidence of cancer.
Tomatoes are a leading source of lycopene. Cooking with olive oil makes
absorption by the body easier.
Watermelon is also rich in lycopene (=carotenoid with notable antioxidant power that captures free radicals acting on the membrane cells
and the molecules that transport fats that we eat in the blood).
The concentration of lycopene increases during the maturation of fruit
and vegetables.
Red oranges contain anthocyanins, strawberries and cherries are rich in
carotenoid.
Strawberries and red oranges contain high quantities of Vitamin C, that
apart from its anti-oxidant action also contributes to the production of
collagen, maintains the blood vessels, stimulates immunitary defenses,
the healing of wounds and increases the absorption of iron found in
vegetables.
Watermelon
Red oranges
Beetroot
Cherries
Strawberries
Tomatoes
Radishes
(...)
YELLOW/ORANGE
CELL FRIENDS
They are excellent allies for our health, as consumption is linked with a
lower rate of tumour development and cardiovascular disease and
because they contain important substances for our eyesight and to help
prevent cellular ageing.
This group has a high bet-carotene content: a phytochemical with
powerful pro-vitamin and anti-oxidant action. This substance is the
precursor of Vitamin A that is important for growth, reproduction and
the maintenance of tissues, immunity function and eyesight. It protects
our cells from damage caused by free liberals, it is absorbed with fats
and if consumed naturally in food does not cause an overdose (as can
occur with an excessive use of supplements).
This group is also rich in flavonoids, substances that protect the
organism from various types of diseases. For the most part these are
active on a gastrointestinal level, neutralising free radicals or capturing
them before they can damage other molecules.
Oranges, lemons and peppers are rich in Vitamin C that exercises an
anti-oxidant function and also contributes to the production of
collagen. The protective action of anthocyanins, phytochemicals
present in large quantities in oranges, has been scientifically proven.
These have anti-inflammatory, anti-tumour and anti-coagulant
qualities.
Apricots
Oranges
Carrots
Clementine
Persimmons
Lemons
Mandarins
Melons
Medlar Fruit
Nectarines
Peppers
Peaches
Grapefruit
Pumpkins
(...)
GREEN
ALL NATURAL WELLBEING
The consumption of foods in this group is also associated with a lower
risk of the development of tumours and cardiovascular disease. Some
of their substances are also considered important in the transmission of
nerve impulses.
This group has a high content of phytochemicals with powerful antioxidant action: chlorophyl and carotenoids. Both help the prevention of
many types of tumours and coronary disease.
The green vegetables contain magnesium, a mineral that is involved in
the metabolism of protein and carbohydrates, regulates blood vessel
pressure and the transmission of nerve impulses. A high quantity of
carotenoids is also present. They play a role in maintaining eyesight, the
development of epithelial cells and help to prevent ageing.
Green-leafed vegetables are the best source of folic acid and folates that
are essential during pregnancy to prevent the risk of non-closure of the
vertebral canal.
Folic acid and folates also contribute to the prevention of
arteriosclerosis.
The content of Vitamin C in fruit and vegetables of this colour is very
high, particularly in broccoli, parsley, spinach and kiwi.
Saltwort
Asparagus
Basil
Chard
Turnip greens
Broccoli, Spring broccoli
Artichokes
Green and White Cabbage, Roman Cauliflower
Cucumbers
Chicory
Endive
Kiwi
Lettuce, Parsley, Rocket salad
Spinach
Green grapes
Courgettes
(...)
BLUE/PURPLE
DEEP WELL-BEING
Essential for our health, consumption is associated with a lower risk of
the development of tumours and cardiovascular disease and they
contain many substances that are very important for sight, blood vessel
structure and urinary function.
They contain anthocyanins: substances that are useful in the treatment
of blood circulation pathologies and capillary fragility, the prevention of
arteriosclerosis caused by high levels of cholesterol and the inhibition of
accumulation of thrombocytes and the improvement of sight.
Currant and radicchio contain a high content of Vitamin C that exercises
an anti-oxidant action and helps in the formation of carnitine and
collagen.
The consumption of mixed berries is recommended for the treatment
of capillary fragility and in the prevention of urinary tract infections.
Radicchio contains high levels of beta-carotene, that are important for
growth, reproduction and tissue maintenance, immunity function and
eyesight. It is also a good source of potassium that protects the health of
the skeletal tissue and is associated with a lower risk of cardiovascular
disease and hypertension.
Figs, currants, blackberries and plums are also good sources of
potassium.
Aubergines are rich in magnesium and have very few calories. All the
foods is this group have high fibre content.
Mixed berries, in particular, contain soluble fibre that regulates the
absorption of other nutrients and feeds gut flora, ensuring regular
functioning.
Figs
Mixed berries
Raspberries
Blueberries
Blackberries
Currant
Aubergines
Plums
Radicchio
Black grapes
(...)
WHITE
THE PUREST FORM
OF AUTHENTICITY
The fruit and vegetables in this group are excellent allies for our health.
They reduce the risk of tumours and cardiovascular disease and
strengthen the skeletal tissue and lungs.
This group has high levels of quercetin, a phytochemical with powerful
anti-oxidant action that is very useful in the prevention of various
tumours.
These foods are a veritable health treasure trove of fibers, mineral salts
(particularly potassium that protects the skeletal tissue, prevents
hypertension and the development of cardiovascular disease) and
vitamins, particularly Vitamin C.
Scientific interest in this group of foods is connected with the fact that
they contain particular phytochemicals (isothiocyanates) that help
prevent cellular ageing.
Apples and onions contain large quantities of flavonoids; powerful antioxidants that protect the body from tumours and improve pulmonary
functioning (in particular those found in apples).
The flavonoids in onions interact with the mechanism that regulates the
loss of calcium in the skeletal tissue.
Garlic, onions and leeks contain allyl sulfur: a substance that protects
the organism from coronary disease, makes the blood more fluid and
less susceptible to the formation of thrombosis and helps in the
prevention of various forms of tumours.
Mushrooms (along with cereals and meat), are one of the main sources
of selenium: mineral that even in very small quantities is needed daily to
prevent hypertensions, anaemia, tumours and ageing.
Garlic
Cauliflower
Onion
Fennel
Mushroom
Apples
Pears
Leeks
Celery
(...)
10000 STEPS A DAY
FOR A HEALTHY LIFE
At the end of the day, write down the number of steps and minutes of
exercise shown in your smart-watch.
N. of STEPS
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
MINUTES OF EXERCISE