Endobiogenic medicine

In today’s world of high-tech achievements, medicine has performed miracles in diagnostics and emergency care. However, more and more people are facing a paradox: although their laboratory tests are “within range,” they continue to feel unwell, or they suffer from chronic conditions that standard protocols merely manage rather than cure. Here, a critical need arises for integrative physiology and its most advanced application – endobiogenic medicine.

Modern approaches often view the human body as a complex machine made up of separate parts. When one part breaks down, it is treated in isolation. But the human being is not a collection of organs; it is an indivisible whole. Integrative medicine emerges as a response to this fragmentation, returning the focus to the individual in their uniqueness and totality. It does not oppose conventional practices but builds upon them to offer answers where the symptom is only the tip of the iceberg.

What does the integrative approach actually represent

Integrative physiology offers a global approach to the human body based on an understanding of how living systems function over time. It is not limited to the study of isolated organs but seeks to understand how the organism as a whole organises and adapts itself to internal and external challenges.

The fundamental principles include:

• The body as a single whole: Every element – cells, tissues, and organs – functions in constant interaction. When one organ is affected, the entire organism is involved.
• Function over structure: The human body is not solely a structure; it is, above all, a living functional organisation. We are dynamic, and it is this function that gives meaning to the form.
• Constant balance: The organism continuously seeks equilibrium in the face of physical, emotional, or social constraints.

The legacy of Hippocrates and biological time

As early as antiquity, Hippocrates understood that the body does not react instantaneously to external influences but follows precise biological cycles. Today, integrative medicine confirms this, defining three key phases of every reaction: preparation (gathering resources), adaptation (the reaction itself), and recovery (tissue repair). All our functions are subject to these rhythms, dictated largely by the pineal gland and the secretion of melatonin.

When we are healthy, these internal clocks are in full synchrony with nature and its diurnal and seasonal cycles. Problems begin when, due to chronic stress or an unhealthy lifestyle, the body loses its “temporal organisation.”

Hormonal secretions become disorganised, and the organism begins to expend energy at moments when it should be recovering. This is why the endobiogenic approach does not simply treat the symptom but seeks to resynchronise the body with its natural rhythms, returning its ability to self-heal at the right time.

Why the body sometimes “refuses” to adapt

When conventional treatment focuses only on the symptom, it may miss the reason why the body has stopped managing on its own. Hans Selye described this process through the General Adaptation Syndrome, which passes through three phases:

1. Alarm phase: The body activates survival mechanisms through adrenaline.
2. Resistance phase: During prolonged stress, cortisol intervenes to sustain the organism’s efforts.
3. Exhaustion phase: When constraints exceed the capacity for adaptation, reserves collapse, and chronic disorders and diseases appear.

Disease is often an expression of an overstretched capacity for adaptation.

The concept of “terrain”: Each person’s individual response

One of the most important questions is why some people adapt easily while others become exhausted. The answer lies in the concept of the “terrain.”

The terrain represents the global functional state of the organism at a given moment: its capacity for adaptation, the balance between vital expenditure and recovery, and its style of reaction to the environment.

This terrain is dynamic and changes with age, the seasons, and lifestyle. The endocrine system is the “manager” of this terrain, coordinating the body’s responses to preserve global equilibrium.

How integrative medicine helps

When standard methods do not yield the desired result, integrative medicine seeks to restore functional coherence. It employs tools such as:

• Medicinal plants: A plant is also a living organism with rhythms that resonate with human biology. Their action modulates and supports functions without forcing them.
• Synchronisation of rhythms: Using knowledge of the pineal gland and melatonin to protect against adaptive exhaustion.
• Personalised analysis: Viewing the nervous and endocrine systems as a hierarchy that organises the intensity and duration of vital responses.

Integrative physiology reconciles the precision of modern medicine with a global understanding of life. It places the disease within the context of the individual’s history of adaptation, helping the body rediscover its own path to health.

Many people believe that dietary supplements are the easiest and safest way to improve their health. The truth, however, is more complex. Endobiogenics encourages paying close attention to the body’s signals and choosing the nourishment it truly needs. A healthy and varied diet usually provides the nutrients the body requires. What often determines whether these nutrients actually reach the cells is not the supplement itself, but the condition of the digestive system and the glands that regulate digestion.

Why a balanced diet is usually enough

Whole foods provide not only vitamins and minerals, but also compounds such as phytonutrients and fiber that work together to support absorption and metabolism. When food choices are diverse and nutrient-dense, supplements are often unnecessary.

Relying on supplements to compensate for poor dietary habits can mask the real problems. Instead of addressing the underlying causes, supplements may create a false sense of security while imbalances persist.

The overlooked role of digestion and digestive glands

The absorption of nutrients from food is a complex process involving multiple stages: mechanical breakdown, gastric acid and enzyme activity in the stomach, pancreatic enzymes, bile from the liver and gallbladder, and absorption in the intestines. Any disruption along this pathway reduces the amount of nutrients that actually become available to the body.

The endobiogenic approach focuses precisely on these individual functional aspects of digestion and metabolism. The digestive glands and the substances they produce play a key role. If stomach acid is low, proteins and minerals are not properly released. If pancreatic function is impaired, fats and fat-soluble vitamins are poorly absorbed. Improving digestive function often has a greater impact on nutrient status than the routine use of supplements.

When supplements help – and when they can cause harm

Supplements can be useful in clearly defined situations: diagnosed deficiencies, specific medical conditions, or when dietary restrictions make adequate intake difficult. However, they are not harmless. In some cases, supplements can be risky and lead to adverse effects—from nutrient excess to interactions with medications.

Examples of common risks include:

• Toxicity of fat-soluble vitamins (A, D, E, K) with excessive long-term intake
• Mineral imbalances (for example, too much zinc can disrupt copper levels)
• Drug interactions (St. John’s wort may reduce the effectiveness of certain medications)
• Contamination or inaccurate labeling in poorly regulated products

A personalized approach: testing, individualization, and short-term use

A sensible strategy is to start with testing and use supplements selectively. Blood tests can reveal deficiencies and metabolic patterns that explain symptoms and guide therapy. When supplements are prescribed after careful assessment, they should be tailored to the individual and used for defined—often short—periods.

Endobiogenic medicine aims to balance the digestive tract to improve nutrient absorption and advises you, after a thorough review of blood test results, whether dietary supplements are actually necessary.

This approach emphasizes correcting digestion and metabolic balance rather than relying endlessly on supplements.

Practical steps to improve nutrient absorption

Before reaching for pills, consider these proven habits that support absorption:

• Prioritize whole foods—vegetables, fruits, whole grains, legumes, fish, quality protein, and healthy fats.
• Support stomach acid by chewing food thoroughly, avoiding large and rushed meals, and discussing long-term antacid use with a healthcare professional.
• Encourage enzyme and bile function through balanced meals and, when needed, targeted digestive enzymes under supervision.
• Manage stress and sleep, as chronic stress impairs digestion and nutrient absorption.
• Monitor gut microbiome health—a balanced intestinal flora supports absorption; probiotics or dietary changes may help in cases of imbalance.

Important considerations for safe use, especially in cancer

Extra caution is needed for people with cancer or an increased risk of it. Some dietary supplements may interact with treatment or affect cellular signaling in ways that are not beneficial in cancer. Always discuss supplement use with an oncology specialist or an integrative medicine practitioner before starting any new product.

How to decide whether you need supplements

A step-by-step approach helps ensure safe and effective decisions:

• Review your diet and lifestyle to identify potential gaps.
• Perform an endobiogenic blood test to obtain a comprehensive assessment of your health status and the need for supplements.
• Focus first on digestive health and glandular function.
• Use supplements only if tests or symptoms indicate the need, and follow appropriate dosages and duration.
• Monitor results with follow-up testing to avoid unnecessary long-term use.

Key takeaways

• Whole food comes first. Nutrient-dense food and digestive health should be the foundation.
• Testing guides treatment. Blood tests and clinical evaluation determine whether supplements are truly needed.
• Personalization and limited duration. When supplements are used, they should be individualized and not assumed to be safe indefinitely.
• Caution in serious conditions. In cases such as cancer, always consult specialists before taking supplements.

You’ve heard it hundreds of times: “You should drink eight glasses of water a day.” The truth is, this is more of a convenient myth than a universal rule. Hydration is extremely important, but water needs are not the same for everyone.

How much fluid you need depends on many factors—climate, physical activity, health status, diet, and even age. According to the endobiogenic approach, instead of counting glasses, it is far more sensible to learn how to recognize the signals your own body is sending.

Where does the “2 liters of water per day” myth come from?

The reason is simple—the number is easy to remember and serves as a general guideline. The problem is that such universal recommendations fail to account for individual differences. A person living in a cool climate with a sedentary lifestyle does not have the same hydration needs as someone who trains actively and spends their days in hot weather.

The endobiogenic approach to hydration

Endobiogenic medicine views the body as a unified, interconnected system and places emphasis on individual physiology. In this context, hydration is not reduced to fixed numbers but to an understanding of neuroendocrine balance and the body’s overall condition. The goal is optimal health through adaptation to real needs and attentive “listening” to the signals the body sends.

What actually determines your water needs?

Hydration requirements are influenced by many factors, including:

• Climate – hot and humid weather increases fluid loss through sweating.
• Physical activity – movement and exercise lead to greater loss of water and electrolytes.
• Health status – fever, diarrhea, vomiting, and certain conditions increase fluid needs.
• Age and body weight – children and older adults have more specific requirements.
• Diet – salty or protein-rich foods can increase the need for water.
• Medications – some drugs affect fluid and electrolyte balance.

How to tell if you’re well hydrated

Endobiogenics teaches us that the body gives clear signals—if we know how to listen:

• Thirst is the simplest and most reliable indicator. If you feel thirsty, it’s time to drink water.
• Urine color – pale yellow usually indicates good hydration, while dark, concentrated urine suggests a deficit.
• Urination frequency – for most healthy adults, urinating every 3–4 hours is completely normal.
• Physical signs – dry mouth, fatigue, dizziness, or reduced skin elasticity may signal dehydration.

During intense physical exertion, also watch for signs of electrolyte loss—muscle cramps, headaches, or nausea.

Risks of both underhydration and overhydration

Insufficient fluid intake can lead to constipation, kidney stones, reduced concentration, and lower work performance. In severe cases, dehydration is a serious medical condition.

On the other hand, excessive water intake is not harmless either. It can lead to hyponatremia—a dangerous dilution of sodium in the blood. Symptoms include nausea, headache, confusion, and in severe cases, seizures. Especially during prolonged sweating, maintaining a balance between water and electrolytes is crucial.

Practical tips for everyday life

• Don’t fixate on the “eight glasses” rule. Use thirst as your guide unless you have a medical recommendation for a specific regimen.
• Monitor urine color and urination frequency—these are simple and accessible indicators.
• During exercise and heavy sweating, add electrolytes. For more intense workouts, drink small amounts regularly—about 150–300 ml every 15–20 minutes, depending on intensity and individual needs.
• Increase water intake during hot weather, higher activity levels, pregnancy, or breastfeeding.
• When ill with fever, diarrhea, or vomiting, prioritize fluids and electrolyte solutions.
• For children and older adults, monitoring is especially important, as the sensation of thirst is often less pronounced.

Conclusion

Drinking water is important—but how and when you do it matters even more. Universal rules can serve as a guideline, but true hydration comes from an informed, attentive approach to your own body, your environment, and your level of activity.

Do you feel constantly exhausted, even when there’s no apparent reason? Do you fall ill often, despite living a healthy lifestyle? Perhaps the answer lies not in your diet or viruses, but in the way you experience emotions. The connection between mental health and physical wellbeing is not coincidental – our bodies react to every emotional state through complex biochemical processes. Chronic stress leads to hormonal imbalance, weakens the immune system, and creates fertile ground for the development of numerous illnesses. Understanding how emotions shape our physiology is the first step towards holistic recovery. In this article, we will examine the mechanisms by which psycho-emotional tension transforms into physical symptoms, which illnesses are most closely linked to stress, and how we can naturally restore our balance.

What stress is and why it isn’t always the “Enemy”

Stress is a natural biological reaction that allows the organism to adapt to challenges and threats. When we face a situation requiring a rapid response, the brain activates a survival system: hormones like cortisol and adrenaline are released, the heart rate increases, muscles tense, and focus sharpens. This mechanism, known as the “fight-or-flight response”, saved our ancestors’ lives in dangerous situations and continues to help us react appropriately in crises.

Short-term, acute stress can actually be beneficial. It enhances concentration, improves short-term memory, and motivates us to achieve our goals. Problems arise when stress reactions become chronic, and the organism remains in a constant state of readiness for danger, with no opportunity for recovery.

Endobiogenic medicine views stress as a disruption of the internal equilibrium between the nervous system, the endocrine glands, and the organs. According to this holistic approach, health depends on the body’s ability to maintain a dynamic equilibrium between the sympathetic (activating) and parasympathetic (calming) nervous systems.

• The sympathetic part of the nervous system is activated in situations of tension or challenge – it prepares the body for action, accelerates the heart rate, raises blood pressure, and directs energy to the muscles.
• The parasympathetic part of the nervous system acts in opposition – it is responsible for rest, recovery, and digestion. When it is active, the heart rate slows, breathing calms, and the body directs energy towards regeneration and the normal functioning of organs.

When the balance between these two systems is disrupted – for example, if the sympathetic system is overactive for a long time – the organism remains in a constant state of mobilisation. This can lead to chronic fatigue, hormonal imbalance, and various physical ailments.

The key lies in the duration and intensity of the stressor, as well as the individual’s capacity to cope. The same situation may be perceived as a manageable challenge or an unbearable threat, depending on the person’s resources, experience, and emotional resilience.

How stress affects the body

When we experience stress, the hypothalamus in the brain activates the hypothalamic-pituitary-adrenal axis (HPA axis) – the central management system for the stress response. The pituitary gland releases hormones that stimulate the adrenal glands to produce cortisol – the primary stress hormone. Cortisol raises blood sugar to provide energy to the muscles, suppresses non-essential functions like digestion and reproduction, and temporarily enhances alertness.

Under prolonged stress, cortisol levels remain high, leading to hormonal imbalance, inflammation, elevated blood pressure, and a risk of metabolic and reproductive problems.

The cardiovascular system reacts with an accelerated pulse and constricted blood vessels – a mechanism that, under chronic tension, can lead to hypertension and heart disease.

The digestive system also suffers: stress slows motility, disrupts the microbiota, and can cause gastritis, irritable bowel syndrome (IBS), or ulcers.

Prolonged stress also weakens immunity, making the body more susceptible to infections and autoimmune reactions. Muscle pain, stiffness, and headaches also frequently appear – a result of constant muscle tension.

Psychosomatic illnesses: When emotions turn into physical pain

Psychosomatic illnesses are physical symptoms rooted in emotional causes. The pain, fatigue, or discomfort is real, but it is triggered or intensified by stress, anxiety, and suppressed emotions.

Among the most common psychosomatic manifestations are gastrointestinal complaints (such as irritable bowel syndrome), chronic pain without a clear organic cause, skin problems, palpitations, and breathing difficulties during tension.

According to Endobiogenic medicine, these conditions are a sign of a disturbed balance between the nervous, hormonal, and emotional systems. When feelings do not find expression, the body “speaks” through symptoms – suppressed anger might manifest as high blood pressure, while fear may present as stomach discomfort.

The holistic approach to treatment includes not only alleviating the physical manifestations but also supporting emotional equilibrium.

Psycho-emotional health as part of prevention

True disease prevention involves not only caring for the body but also caring for one’s emotional state. Mental and physical health are inextricably linked – people with better emotional balance have stronger immunity, a lower risk of cardiovascular disease, and a longer life.

Endobiogenic medicine approaches prevention individually, according to the specific characteristics of the nervous and endocrine systems. Supporting hormonal balance is central – through vitamins and minerals like magnesium, zinc, vitamin D, and omega-3 fatty acids, as well as through foods rich in phytonutrients, proteins, and fermented products.

Key practices for maintaining psycho-emotional health include regular physical activity, sufficient sleep, balanced nutrition, social support, and engaging in activities that bring pleasure. Thus, prevention becomes not just a means of avoiding illness, but a path towards long-term wellbeing.

Practical tips for reducing stress

There is no universal solution, but a combination of physical, mental, and behavioural approaches is most effective. Here are a few recommendations based on a holistic approach:

1. Diaphragmatic breathing: Practise diaphragmatic (belly) breathing for 5 minutes daily. It helps to balance the sympathetic-parasympathetic nervous system.
2. Adaptogenic herbs: Ashwagandha, rhodiola, and reishi support hormonal balance and lower cortisol levels.
3. Balanced nutrition: Avoid sugars and caffeine. Include chia seeds, avocado, and green leafy vegetables.
4. Creating an emotional rhythm: Journaling, creative expression, sharing with loved ones.
5. Physical activity: Gentle yoga or walks in nature boost endorphin production.
6. Supplements for hormonal balance: Consult a specialist about products containing magnesium, vitamin B6, and L-Threonine.
7. Boundaries and priorities: Learn to say “no” and create space for recovery.

Conclusion

The connection between emotional and physical health is profound and proven. Chronic stress is not just mental tension; it alters physiology and increases the risk of numerous diseases. Awareness of these processes gives us the opportunity to act preventively and restore our internal balance.

The integrative approach reminds us that health is a dynamic equilibrium between the body, mind, and hormonal system. Reducing stress, caring for hormonal balance through proper nutrition, supplements, and herbs, as well as maintaining social connections and engaging in meaningful activities, are key to long-term wellbeing.

Even small steps – a few minutes of deep breathing or a short walk – can have a significant effect over time. The body has a natural ability to recover when we give it the chance. Investing in psycho-emotional health is the best investment in vitality, resilience, and quality of life.

Frequently asked questions

1. Can stress lead to real illnesses? 

Yes. Prolonged emotional stress increases the risk of cardiovascular diseases, type 2 diabetes, autoimmune reactions, and hormonal disorders.

2. What are psychosomatics? 

It is a medical field that studies the connection between the psyche and somatic (bodily) symptoms. Pain without a clear physiological cause often has emotional roots.

3. Which foods support hormonal balance? 

Eggs, salmon, flaxseed, broccoli, green leafy vegetables, avocado, and nuts.

4. Are there herbs that help against stress? 

Yes. Ashwagandha, passionflower, lemon balm, and rhodiola are adaptogens with proven effects.

5. How do I know if stress is affecting my health? 

If you have persistent fatigue, sleep problems, frequent colds, irritability, or undiagnosed pain, it is likely chronic stress. Consult a specialist.

Do you sleep for eight hours a night but still wake up exhausted? Do you rest all weekend, only to find your energy lacking again on Monday? Chronic fatigue is far more than just a simple lack of sleep. This condition affects millions of people worldwide and is often underestimated, dismissed as just a symptom of a busy lifestyle. The reality, however, is different. When the body sends signals of systemic exhaustion, it is warning of imbalances that require attention. In this article, we will explore what chronic fatigue is, what factors provoke it, how to recognise the body’s messages, and when it is necessary to seek medical help. We will also share practical tips for supporting an exhausted system that you can apply immediately.

What chronic fatigue actually means

The term “chronic fatigue” describes a state of prolonged physical and mental exhaustion that does not resolve with rest or sleep. It differs from ordinary tiredness, which typically disappears after quality rest. Chronic fatigue lasts for weeks, months, or even years, affecting daily activities, concentration, and emotional wellbeing.

Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME), is an illness with complex symptoms. According to the U.S. Centers for Disease Control and Prevention, patients with CFS experience extreme exhaustion that worsens after physical or mental activity. It is important to distinguish between simple overexertion and the clinical form of the condition.

Chronic fatigue is not imaginary. The body literally loses its ability to produce sufficient energy at a cellular level. The mitochondria (the cells’ energy centres) may function inefficiently for numerous reasons. Symptoms include persistent fatigue, muscle pain, memory problems, disturbed sleep, and headaches.

Causes unrelated to lack of sleep

Vitamin and mineral deficiencies play a key role in energy levels. Low levels of iron, vitamin D, B12, or magnesium directly impact cellular metabolism. Iron-deficiency anaemia, for example, reduces oxygen transport to the tissues, causing constant exhaustion regardless of sleep.

Hormonal imbalances also contribute significantly. Thyroid gland problems slow down the metabolism, leading to lethargy. Adrenal insufficiency or an imbalance in cortisol (the stress hormone) can deplete energy reserves. Insulin resistance and diabetes cause fluctuations in blood sugar, which affects energy levels.

Chronic inflammation in the body acts as a hidden source of exhaustion. Autoimmune diseases such as rheumatoid arthritis, lupus, or multiple sclerosis cause the immune system to attack its own tissues, consuming vast amounts of energy. Chronic infections like the Epstein-Barr virus or Lyme disease also deplete resources.

Mental health is an integral part of our energy balance. Depression and anxiety not only affect emotions but also alter brain chemistry, disrupt sleep, and increase muscle tension. Chronic stress raises cortisol, which initially stimulates alertness and activity, but over time, it exhausts the adrenal glands.

What your body is trying to tell you

Persistent fatigue is the body’s way of expressing that something is wrong. It is a kind of “external alarm” often concealing internal imbalances. The body may be signalling that:

• It is not receiving enough nutrients for daily functions.
• The nervous system is in a constant state of alert.
• Recovery (both physical and mental) is incomplete.
• There is an accumulated emotional burden that has not been addressed and resolved.

Many of us ignore these signals, trying to compensate with caffeine, stimulants, or by forcing ourselves to exercise. However, this only suppresses the symptoms without addressing the root cause.

It is important to understand that supporting an exhausted body is not a matter of willpower, but of understanding and responding to its needs. This includes not only physical care but also attention to psycho-emotional health.

Practical steps for reducing chronic fatigue

The approach to chronic fatigue must be holistic. Only a combination of small but consistent changes brings real results.

• Investigate the causes: Visit a specialist and have a full set of laboratory tests done, including hormones, vitamins, and inflammatory markers.
• Adjust your diet: Focus on whole, nutrient-dense foods: leafy greens, nuts, whole grains, fish, and eggs. Avoid processed sugars and trans fats.
• Move, but moderately: Gentle activity like walking, yoga, or stretching supports circulation and lymphatic flow without overloading the body.
• Recover through sleep: Prioritise sleep, create a bedtime ritual, and avoid blue light for at least an hour before bed.
• Reduce stress: Practices like breathing exercises, meditation, or journaling can alleviate internal tension.
• Take adaptogens: Herbs such as ashwagandha, rhodiola, or ginseng are used to support an exhausted body, but only after consultation with a specialist.

When it’s time to seek professional help

If the fatigue persists for over six weeks despite your efforts, this is a clear signal to consult a specialist. Especially if:

• you experience dizziness, rapid heartbeat, or shortness of breath;
• the fatigue is accompanied by sudden weight loss;
• you notice a decline in concentration and memory;
• your condition is negatively affecting your work or social life.

Specialists such as an endocrinologist, neurologist, dietitian, or psychotherapist can offer a comprehensive assessment and a personalised approach. 

Endobiogenic medicine complements this process by viewing the body as a complete system and supporting the restoration of its natural balance through individual strategies for nutrition, detoxification, and energy maintenance. It is also advisable to rule out Chronic Fatigue Syndrome, as the approach to it is different and more structured.

Conclusion

Chronic fatigue is a complex condition that goes beyond a simple need for more sleep. Our bodies send us clear messages about imbalances – hormonal, nutritional, immune, emotional – that require attention and action. Understanding the underlying causes is the first step towards recovery.

Supporting an exhausted body is a process that requires patience, consistency, and a personalised approach. Changes in diet, movement, and stress management can significantly improve the condition. It is vital to listen to our bodies without ignoring the signals or self-diagnosing.

Endobiogenic medicine offers precisely this kind of holistic and individualised approach – through an in-depth analysis of hormonal balance and bodily functions, it helps restore natural vitality and resilience.

Frequently asked questions

1. How do I know if my fatigue is chronic? 

If you feel an exhaustion that is not relieved by sleep, persists for over 4-6 weeks, and interferes with your daily activities, you may be suffering from chronic fatigue.

2. What is the difference between burnout and Chronic Fatigue Syndrome? 

Burnout is the result of prolonged work-related stress. Chronic fatigue can involve multiple biological and hormonal factors and does not disappear with rest alone.

3. Is full recovery from chronic fatigue possible? 

Yes, in many cases, it is possible through a combined approach: proper nutrition, adequate sleep, regular movement, and psycho-emotional support

Introduction
Omega-3 and omega-6 fatty acids are vital to our health, but their ratio
is just as important. The ideal ratio is 1 part omega-3 to 4–5 parts omega-6.
However, changes in dietary habits over the last century have disrupted this balance, leading to a consumption of 1 part omega-3 for every 20 parts omega-6.
This can increase the risk of inflammatory and cardiovascular diseases.
Foods rich in Omega-3

The main sources of omega-3 are:
Oily fish: salmon, mackerel, anchovies, sardines
Flaxseed and flaxseed oil
Foods rich in omega-6

How to increase your intake of omega-3
To increase your intake of omega-3, add flaxseed oil or camelina oil to salads
and soups, but do not heat them. Once opened, these oils should be stored in the refrigerator and used within three to four weeks to preserve their beneficial properties.

Course for improving balance
To restore the balance between Omega-3 and Omega-6, you can follow a weekly
“course” every three months:

Lunch: Omega-3-rich dishes – tuna, mackerel, or sardines, accompanied by

vegetables.

Dinner: Add 1 tablespoon of ground flaxseed or flaxseed oil to your soup and finish your meal with a quail egg or wild salmon.

Conclusion
It is important to be aware of the types of fats we consume and their impact on our health. Adjusting our diet to improve the ratio of omega-3 to omega-6 can significantly support cardiovascular health and reduce the risk of inflammatory diseases.