Wellness & Nutrition

March is National Nutrition Month. During this time, we might be reminded to adhere to a healthier diet and educate ourselves about what that might look like. Unfortunately, it might also be a time when we engage in less-than-realistic ideas when it comes to our eating habits.

Most of us have little breaks in our regular diets, unexpected treats that ambush us out of nowhere. It could be the fresh donuts in the shop you couldn't resist when buying your coffee, a slice of surprise birthday cake from a coworker's party, or a guilty cookie from the batch you made for the kids. Those sugary treats are out there, just waiting for us to indulge.

And when we indulge, no matter how rarely, we have a nasty habit of judging and berating ourselves. But the truth is, it's not those rare indulgences that are the problem.

The real problem isn't with the foods we indulge in now and then. It's with the foods we consume regularly.

Many people today think of food as fuel. And that's true, to an extent. It provides us with calories for energy to perform vital functions and voluntary actions. However, it goes beyond just providing calories to use as energy. For optimum health, we need a healthy diet to provide the materials to maintain our bodies and balance our hormones.

Food As Medicine

A good, nutritious diet is essential to holistic wellness because food directly influences whole-body health. Food as medicine is a concept that revolves around the idea that what we eat can significantly impact our health and well-being. The concept emphasizes not just the absence of disease but also the presence of health, advocating for a lifestyle that includes nutritional awareness and healthy eating practices.

Disease Prevention: 

A well-balanced diet is vital for decreasing the risk of chronic illnesses such as type 2 diabetes, heart disease, and certain types of cancer. Consuming a variety of nutrient-rich foods helps to strengthen the immune system and protect against these diseases.

Child Development:

Sound nutrition is crucial for the growth and development of children. A healthy diet ensures children receive the required vitamins and minerals for physical and cognitive development.

Energy and Performance: 

Nourishment has a substantial part in sustaining energy levels. The varieties and quality of fare ingested can affect physical performance and mental clarity. For example, athletes often focus on nutrient-dense foods to enhance their performance and recovery.

Management of Chronic Conditions:

Proper nutrition can assist in managing chronic conditions. It can help regulate blood sugar, improve gut health, and support overall well-being, potentially reducing the need for medications or interventions.

Holistic Approach

Taking a holistic perspective on nutrition means recognizing how food affects all aspects of health. Minor adjustments in diet can lead to significant benefits.

Increase Fruit and Vegetable Intake: 

Strive to eat a variety of fruits and vegetables daily. Many people don't eat enough of these food groups. Integrating them can enhance your health and reduce the risk of chronic diseases.

Limit Sugary Drinks:

Lowering the intake of sugary beverages can reduce calorie consumption and help manage weight. Water, herbal teas, or infused water can be healthier alternatives.

Balanced Macronutrients:

Balance your diet with proper ratios of macronutrients (carbohydrates, proteins, and fats). This can help regulate energy levels and promote sound health.

Mindful Eating: 

Listen to your body. Pay attention to hunger cues and practice mindful eating. This means being aware of the food you consume and enjoying it without distractions, which can enhance satisfaction and reduce overeating.

Plan Meals: 

Meal planning and prepping can help control food choices and secure a well-rounded diet. Preparing meals in advance gives you healthier options and helps avoid unhealthy decisions at the last minute.

Choose Whole Grains:

Swap out refined grains for whole grains. Whole grains provide more fiber, aiding digestion and gut health. The added fiber also makes you feel fuller for longer for effective weight management.

Read the Nutritional Facts:

Look for the serving size and calorie content at the top of the nutritional facts label to understand if the nutrient-to-calorie ratio is reasonable.

Focus on the amounts of macronutrients (carbs, proteins, fats) and the % Daily Values (%DV) for essential vitamins and minerals, aiming for higher values in beneficial nutrients and lower values in harmful ones like added sugars and saturated fats.

Finally, it's essential to read the ingredients list to choose products with fewer artificial additives and a shorter list of ingredients.

Just like long journeys begin with small steps, these small changes can be the beginning of a longer, happier life.  

March is also Rare Bleeding Disorders Awareness Month. Next week we'll take a look at some signs and symptoms as well as some ways we can help people suffering from them. Until then, take good care of yourself and keep your mind centered on wellness.