You’ve probably heard the saying, "You are what you eat"—and it’s more than just a catchy phrase. It’s a reality! The foods you consume are like the fuel for your body.
When you nourish it with the right foods, your internal systems have a better chance to thrive, helping you feel better and stay healthier. On the flip side, filling up on junk can lead to your body struggling to function at its best.
As Dr. William Li, physician and author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself, says, "It’s never too late to start eating healthier. The changes you make at any age can elevate your health."
What you do for your health between doctor visits—particularly when it comes to your diet—matters greatly in maintaining vibrant health and warding off diseases.
Our body faces multiple challenges that affect your overall health, from inflammation and heart strength to gut health and mental well-being. But by choosing the right foods, you can help your body fight back. Let's dive into how you can use food as medicine to enhance your well-being.
1. Balance Your Gut
A healthy gut is essential for overall health. It’s where 70% of your immune system lives, and it also connects to your brain via the gut-brain axis. This means that maintaining a healthy microbiome not only supports digestion but also has positive effects on your mental and emotional health.
Healing Picks:
Probiotic Foods: These nourish your gut with beneficial bacteria. Try yogurt (with live cultures), kefir, kimchi, or kombucha.
Prebiotic Foods: These help feed good gut bacteria. Foods like garlic, onions, bananas, asparagus, and honey are great sources.
When the balance of good and bad bacteria in your gut is off, it can lead to inflammation, weakened immunity, and even gut disorders like IBS and bloating.
2. Tame Inflammation
Chronic inflammation is linked to many serious diseases, including heart disease, diabetes, and cancer. Inflammation can be beneficial short-term, like when you’re healing from an injury, but when it becomes chronic, it damages cells and organs.
Healing Picks:
Colorful Fruits & Veggies: Berries, cabbage, carrots, broccoli, and bell peppers are packed with antioxidants that help combat inflammation.
Fiber-Rich Foods: A healthy gut fights inflammation, so focus on foods like beans, lentils, and whole grains.
3. Make Over Your Mental Health
Your diet doesn’t just influence physical health—it impacts your mental health, too. Nutrition affects neurotransmitter synthesis, which influences mood-regulating chemicals like serotonin and dopamine.
Healing Picks:
Salmon: A rich source of omega-3s and vitamin D, both crucial for managing mood and reducing stress.
Oats: Complex carbs like oats stabilize blood sugar, supporting a calm and steady mood.
Research suggests that specific nutrients, such as omega-3s and B vitamins, can alleviate stress, anxiety, and depression.
4. Shore Up Your Skeleton
As you age, density and muscle mass naturally decrease, making you more prone to fractures and mobility issues.
Healing Picks:
Proteins: Get enough protein from plant-based sources like legumes and tofu, or lean animal sources like fish and poultry.
Calcium & Vitamin D: Foods like fortified dairy, eggs, and canned fish like salmon combine calcium and vitamin D, which are essential for strong.
A healthy skeletal system and strong muscles are key to a long, active life. A diet rich in protein, calcium, vitamin D, and magnesium can help support health and preserve muscle mass.
5. Help Your Heart
Heart health is directly linked to nutrition. Eating a heart-healthy diet can help regulate cholesterol, blood pressure, and blood sugar, all of which are critical for cardiovascular health.
Healing Picks:
Berries: Packed with antioxidants, berries may protect against heart disease.
Citrus & Melon: Rich in potassium, these fruits help maintain healthy blood pressure levels.
Avoid ultra-processed foods, and focus on a variety of whole foods, such as fruits, vegetables, whole grains, and healthy.
Taking care of your body through food is a powerful, sustainable approach to health. By making mindful food choices, you can nurture your gut, heart, and mental well-being. Whether you’re trying to tame inflammation, improve mood, or build a stronger body, food can be your ally.
So, choose wisely and start healing your body from the inside out! And as always, remember that good health is a journey—every healthy choice you make today is a step toward a better tomorrow.
Foods that fight inflammation (eat these!) 🍒
Video by Pick Up Limes
