Food as Medicine-The Power of Diet for Wellness

Food as Medicine-The Power of Diet for Wellness

 Laurence Tabanao Gayao MD, Total Fitness Medicine

When we were born into this world the first interaction we were introduce to was food. As a function of survival we are instinctively programed to suck on whatever was place in our mouth to take in food. It is though the nutrients in food that cells in our body are able to do their necessary function to sustain life. By having a good understanding about nutrition and using food for better health is an excellent tool that we often overlook.

“Food as medicine” has been a powerful approach to health and healing, intimately woven into naturopathic medical education for over a century. Nutrients are substances that provides nourishment essential for growth and the maintenance of life. According to the Department of Health, “There are 6 essential nutrients that the body needs to function properly. Nutrients are compounds in foods essential to life and health, providing us with energy, the building blocks for repair and growth and substances necessary to regulate chemical processes.”

So in simple terms, nutrients tells cells in our bodies how to function so in their absence or when they are low it results in dysfunction. This idea about food leads us to focus on what foods we should include as a way to create a healthy body and to avoid diseases.

The six major nutrients are: Carbohydrates (CHO), Lipids (fats), Proteins, Vitamins, Minerals, Water.

Having all the nutrients are needed but beyond that we should remember that the quality and quantity of the nutrients is important to maintain health.

What are problems related to our diet?

It has been said the Standard American Diet (SAD) is not ideal to maintain our health. These are the issues with our average diet.

1. Processed foods have additives. Processed foods have added food colorings, preservatives, flavorings, and chemically altered fats and sweeteners. These added substance my interfere with proper function of the cells in the body and my in themselves contribute to diseases.
2. Food processing removes nutrients. Walk through a supermarket it is full of packaged foods that are made to appeal to our taste but compromise on nutrition. In most of these products the manufacturers remove the nutrients during the refining process.
3. We lack variety in the foods we eat. In spite of over 17,000 products that come to market, still two thirds of our calories came from for foods: rice, soy, wheat, and corn. Many of the manufactured food products use them for ingredients.
4. Even naturally grown foods have lesser nutrients. Food today may not be a nutritious as several decades ago. The soil have been depleted nutrients and farmers and corporate food and animal growers use more and more chemicals to raise both plants and animal for food.
5. Eating for convenience and not for pleasure or nutrition. Many 0f us get our nutrition from fast food establishments for convenience because of fast pace lives we have. We don’t take time to enjoy the pleasure to savor a wonderful meal. When I was growing up our family ate together most of the time and it was time we socialized as a family.

 

10 Tips: Make Better Food Choices

USDA ChooseMyPlate, Department of Agriculture

Make yourself a priority and take time to care for yourself. ChooseMyPlate helps you choose the types and amounts of food and beverages you need. And, make time to be physically active, so you can do the things you want to do.

1. Find out what you need 
   Get personalized nutrition information based on your age, gender, height, weight, and physical activity level. SuperTracker provides your calorie level, shows foods and beverages you need, and tracks progress toward your goals. Learn more at SuperTracker.usda.gov.
2. Enjoy your food but eat less 
   Use a smaller plate at meals to help control the amount of food and calories you eat. Take time to enjoy smaller amounts of food. Take time to chew you food well. Focus on the quality and not the quantity of food.
3. Strengthen your bones 
   Choose foods like fat-free and low-fat milk, cheese, yogurt, and fortified soymilk to help strengthen bones. Be sure your morning coffee includes fat-free or low-fat milk. Don’t forget exposure to sunlight helps raise vitamin D levels which important in maintain the integrity of the bones.
4. Make half your plate fruits and vegetables 
   Add fruit to meals as part of main or side dishes. Choose red, orange, or dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for meals.
5. Drink water 
   Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day.
6. Eat whole grains more often 
   Choose whole grains like brown rice and whole-grain pastas and breads more often. Foods with a high-fiber content can help give you a feeling of fullness and also provide key nutrients.
7. Learn what is in foods 
   Use both ingredient and Nutrition Facts labels to discover what various foods contain.
8. Cut back on some foods 
   Cut calories by cutting out foods high in solid fats and added sugar. Limit fatty meats like ribs, bacon, and hot dogs. Choose cakes, cookies, candies, and ice cream as just occasional treats.
9. Be a better cook 
   Try out healthier recipes that use less solid fat, salt, and sugar. Eat at home more often so you can control what you are eating. If you eat out, check and compare nutrition information. Choose healthier options such as baked chicken instead of fried chicken. Some medical school have incorporated healthy culinary arts to their curriculum so physicians could have hands on experience in cooking nutritional meals.
10. Be active whenever you can 
    Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week.

In addition to the above create a regular eating schedule. Give you digestive system some rest by not eating between meals and avoid eating a heavy supper 4 hours before bed time. “It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you’re full. Overeating occurs when you continue to eat beyond this point of fullness,” says Erma Levy, a research dietitian at MD Anderson.

Absolutely! The concept of “food as medicine” highlights the profound impact that our dietary choices can have on our overall health and well-being. Here’s how food can serve as a powerful tool for promoting wellness:

1. Nutrient Density: Whole, minimally processed foods are rich in essential nutrients like vitamins, minerals, antioxidants, and phytochemicals. These nutrients play crucial roles in supporting various bodily functions, from immune health to cognitive function.
2. Inflammation Reduction: Chronic inflammation is linked to numerous health conditions, including heart disease, diabetes, and certain cancers. Certain foods, such as fruits, vegetables, fatty fish, nuts, and seeds, contain anti-inflammatory compounds that can help reduce inflammation in the body.
3. Gut Health: The gut microbiota, composed of trillions of bacteria and other microorganisms, plays a vital role in digestion, nutrient absorption, immune function, and more. A diet rich in fiber, probiotics, and prebiotics can support a healthy balance of gut bacteria, promoting digestive health and overall well-being.
4. Blood Sugar Regulation: Balanced blood sugar levels are crucial for energy, mood stability, and overall health. Foods with a low glycemic index, such as whole grains, legumes, fruits, and vegetables, can help stabilize blood sugar levels and reduce the risk of insulin resistance and type 2 diabetes.
5. Heart Health: A heart-healthy diet emphasizes whole grains, lean proteins, healthy fats, fruits, and vegetables while limiting processed foods, added sugars, and unhealthy fats. This dietary pattern can help lower cholesterol levels, reduce blood pressure, and decrease the risk of heart disease.
6. Brain Health: Certain nutrients, such as omega-3 fatty acids, antioxidants, and vitamins, are essential for brain health and cognitive function. Including foods like fatty fish, nuts, seeds, berries, and leafy greens in your diet can support brain health and may reduce the risk of age-related cognitive decline.
7. Weight Management: A balanced diet that focuses on whole foods, portion control, and mindful eating can support weight management goals. By prioritizing nutrient-dense foods and minimizing empty calories from processed foods and sugary beverages, individuals can achieve and maintain a healthy weight.
8. Disease Prevention and Management: Research suggests that dietary patterns rich in fruits, vegetables, whole grains, nuts, seeds, and lean proteins may help prevent or manage various chronic diseases, including obesity, diabetes, cardiovascular disease, cancer, and Alzheimer’s disease.

Incorporating a diverse array of nutrient-rich foods into your diet, along with adopting healthy eating habits and lifestyle practices, can have profound effects on your overall health and well-being. It’s essential to work with a healthcare professional or registered dietitian to develop a personalized nutrition plan that meets your individual needs and health goals.

Do want to maintain your youthful looks. Watch the TV show Keeping up with the Kardashians and observe their youthful looks and their diet. Their lunch features a healthy mix of protein and carbohydrates, featuring lots of chicken, vegetables, and sweet potato. For dinner, they add the healthy fats that are an essential part of many keto-like diets. They eat fish, which is rich in omega-3 fatty acids, and even more vegetables. This is now called the Kardashians diet.

United States Health Status Inferior in spite High Expenditure

 There is no question the United States is among the wealthiest nation in world, but sad to say it is far from being the healthiest. The US out spends all other nations in healthcare expenditure per capita yet Americans live shorter lives and suffer more injuries and illnesses than people in other lower income countries.

 For decades the United States have the highest rate of obesity among high income countries and they have the highest rates for type 2 diabetes. As a result of this the death rates for heart disease and strokes are among the highest. Older US adults report higher rates of arthritis and activity limitations among high income countries.

The bottom line is the US is lesser healthier not because of poor healthcare services but because of poor nutrition. Poor nutrition combined with less physically active lifestyle is causing the increase in obesity.

“In terms of individual behaviors, Americans are less likely to smoke and may drink less heavily than their counterparts in peer countries, but they:

1. consume the most calories per capita,
2. abuse more prescription and illicit drugs,
3. are less likely to fasten seatbelts,
4. have more traffic accidents involving alcohol,
5. own more firearms than their peers in other countries.
6. U.S. adolescents seem to become sexually active at an earlier age, have more sexual partners, and are less likely to practice safe sex than adolescents in other high-income countries.” According to National Institutes of Health.

To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.

1 Corinthians 6:19-20. “Do you not know that your bodies are temples of the Holy Spirit…Therefore honor God with your bodies.” This verse highlights the sanctity of our bodies as the residence of the Holy Spirit, this passage encourages honoring God through healthy eating habits.