As we celebrate the beginning of a new year, many people often look at making resolutions to improve their health. The best place to start is your diet or way of eating. Its not the easiest place, but the food we take in is information to our cells, our blood, and our organs and if we take in crappy information, we get crappy results.
Humans around the world have had varied diets for millennia. Focusing on dietary ideology is less important than focusing on principles. And the key focus of any dietary strategy should be ensuring what you are eating has the necessary components to support optimal cellular biology.
The good thing is that several different dietary approacheswhen thoughtfully craftedcan give you these components. The study of food and nutrition are complex. First, nutrition research sometimes gets bogged down in too many details. While the molecular biology of food is critical to understand, the epidemiology of food can also help guide us. We also know that people who eat ultra-processed foods, too many Omega-6 fats, and excess sugar tend to have higher rates of chronic disease and early death. We know that including Omega-3 fats, adequate micronutrients and phytonutrients, and antioxidant-rich foods supports longevity.
What could whole-food, plant-based eaters and carnivore devotees possibly have in common? One group eats only plants, and the other only eats meat. But in fact, these dietary ideologies share traits:
Both focus on the nutrient density of food, striving to get as many nutrients as possible from what they eat.
Both eschew processed foods, and in particular, abstain from processed grains, sugar, food additives, and seed or vegetable oils.
Both take a thoughtful approach to food sources and sustainability, with an appreciation of the importance of soil health.
Heres an example of the complexity that makes research and dietary recommendations challenging. Omega-3s can come from various sources: fish, meat, eggs, nuts, seeds, algae. But there are different forms of Omega-3s, and typically, plant sources contain the upstream Omega-3s (like alpha-linoleic acid, ALA) that need to be converted through multiple chemical reactions (enzymes) to the downstream form that is most active (EPA and DHA) for making up cell membranes, and promoting anti-inflammatory reactions. Eating fish or other omega-3-containing animal products will give you straight EPA and DHA, but if youre eating plant-based sources, you are mostly getting upstream ALA and have to convert it.
Heres the catch: converting ALA to EPA requires the function of three sequential enzymes, and these enzymes require regulating nutrient cofactors, including vitamins B3, B6, and C, zinc, and magnesium. So you need to eat targeted, diverse foods to get the vitamin and micronutrient levels to make this conversion possible. Eating plant sources of Omega-3s but being deficient in nutrient cofactors could mean youre missing most of the Omega-3 benefits.
Nutrition research is one of those areas that will never, ever be settled. Were learning more and more about nutrition science every day. But you have to be careful where that science is coming from and who is paying for the studies. Many doctors use bias to make their points meaning they will cherry-pick statistical data to prove their point. Youll find hundreds of studies saying that veganism is best or Paleo is the way to go, or everyone should be eating a raw food diet. Research your diet thoroughly from numerous sources to get a well-rounded point of view.
To choose the best diet or way of eating for your body, consider your preferences and sensitivities first. Do you like meat, fish, grains, and loads of vegetables? Then consider your lifestyle and time needed to grocery shop, prep and cook meals. Luckily, there are lots of healthy meal delivery services for those who are time-crunched these days. I love and use Territory Foods myself when extra busy. You may have to shift your priorities to align with your new lifestyle. Next, consider your health concerns. Do you have an autoimmune disease or family history of an illness youd like to prevent? This will drive your decision.
Whatever dietary protocol you decide, you need to make sure you are getting all of the vitamins, minerals, fatty acids, protein, fiber and micronutrients necessary for optimal health. I recommend my clients get blood work when changing their diet too.
Dont be afraid to make mistakes along the way. I once tried to eat raw foods for a week and had such tummy troubles that I was miserable. Be open to trying new foods and diets, but remember to be in tune with your body and how you feel. Remember, your plan can change too its an evolving process.
Creating your personal diet plan can be fun. Remember to consider your overall health goals, what you want to achieve, take into account your dietary preferences, sensitivities, and one that suits your lifestyle. If your diet isnt sustainable meaning something you can do for the rest of your life then it wont work for you. Try to create a plan or way of eating that works for your body and your lifestyle.
It all comes down to common sense, so we must respect the physiology of the human body to determine what our nutritional needs really are and then tweak for bio-individuality. If you need support, I am here for you at wwwUnlockBetterHealth.com.
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What's the best diet for you? | Health & Food | fairfaxtimes.com - Fairfaxtimes.com
