Nutrition for Overall Well-Being #NNM (National Nutrition Month)
As the pace of modern living ever increases, it often transcends crucial aspects of our overall well-being. One area where this is especially prominent is nutrition. For many, what we consume has become more processed, altered and "convenient" compared to days past. While this accounts for our rapid pace of living to continue, it also accounts for why diseases like diabetes, heart disease, cancer, low immunity and others are rapidly escalating. Here we will look into these and other common diseases and explore the relationship of sound nutrition in regards to overall health and well-being.
Cancer: This ominous disease takes root at the most basic building block of health: our cells. Cellular health can be very much an indicator of one's overall disease state. Today, foods are laced with chemicals and preservatives which, while enhancing shelf-life, interfere with cellular metabolism. Furthermore cells are attacked by free-radicals (a by-product of metabolism and respiration), which erode their health.
Fortunately, we can help our cells fight off disease with nutrition (along with exercise, meditation, etc). Fruits and vegetables are full of antioxidants, phyto-chemicals, fiber, vitamins and minerals. These compounds protect against free-radicals and enhance the health of our cells. It's important to choose organic when possible and wash your produce well to reduce additives.
Dark leafy greens: Spinach, kale,Swiss chard, as well as romaine, arugula and butterhead lettuces have ample chlorophyll which cleanses the blood of toxins. They are also rich in vitamins A,C and K with ample amounts of fiber to keep our intestines healthy.
Combinations of dark greens and fruits (such as apple or kiwi) can be used can be used to make juices. Juices allow you to get higher concentrations of essential fruits and vegetables which is necessary to help fight off cancer.
Promoting an alkaline environment also guards against cancer (which thrives in acidic conditions). This can be done by using the dark leafy greens above in addition to lemon juice, almonds, and spices like turmeric and ginger. Avoid/lessen sugar, dairy, processed foods and caffeine as these drastically increase acidity.
For more information on eating well for healing cancer, please visit http://cancercompassalternateroute.com
Heart disease: Here we want to look at our ratio of saturated to unsaturated fats. Saturated fat primarily comes from animal sources like red meats and butter. Overtime, this can build up around our internal organs, leading to heart disease and other conditions. Eating for heart health consists of reducing saturated fat and increasing unsaturated fat from vegetable oils, nuts and seeds. These have been shown to both lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
Flavonoids are antioxidants rich in onions, apples, tea and other foods/drinks. These can help keep arteries flexible and better able to deal with stresses from diet/exercise according to Joe A. Vinson, PhD, who specializes in the study of flavonoids at the University of Scranton in Pennsylvania.
Anthocyanidins are a particular group of flavonoids found in brightly-colored fruits like cherries and blueberries. In one Italian study, involving 79 patients with a history of nonfatal heart attack and 682 patients with no history of heart attack, researchers found that higher anthocyanidin intake resulted in lower risk of heart disease,
-"The Doctor's Book of Food Remedies". Rodale Inc, 2007. Selene Yeager and the Editors of Prevention (Pgs 324-329).
Garlic also helps reduce LDL cholesterol and raise HDL which decreases risk of heart disease.
Diabetes: It's crucial for people living with diabetes to avoid/limit refined grains and added sugars wherever possible. Whole grains, nuts, seeds, legumes and vegetables are rich in fiber which lowers blood sugar. Fruits also have ample fiber, but should be used cautiously due to their high sugar content. Lower-glycemic fruits include cantaloupe, grapefruit, prunes, cherries and dried apricots.
-http://healthyeating.sfgate.com/glycemic-index-table-fruits-vegetables-1550.html
Broccoli, barley, and various nuts/seeds are great for reducing blood sugar due to their high levels of chromium and fiber.
Herbs like turmeric, ginger, cayenne and cinnamon have shown to lower blood sugar, so it may be helpful to try adding these with meals.
Vitamins C helps insulin penetrate cells to lower blood sugar. This antioxidant also guards against damage to eyes, nerves and blood vessels which are often compromised in people with diabetes.
Vitamin E helps prevent blood platelet clots which occurs frequently with diabetes, and may help insulin carry sugar from the blood into cells.
Immune Health: Our immune system is one of the most important defenses against disease, particularly with bacteria/viruses. An immunity boosting diet is rich in a variety of whole fruits, vegetables, juices and herbs. Try not to limit yourself with the produce you choose as different foods possess different nutrients. Vitamins C, D & E are crucial for healthy immune function in addition to zinc, iron, copper and selenium, according to researchers from the University of Southampton in England. Also, increased intake of vitamin B6 (from 1.5 to 2.1 micrograms) resulted in a 35% increase in the white blood cell counts of women in one study from Oregon State University.
--"The Doctor's Book of Food Remedies". Rodale Inc, 2007. Selene Yeager and the Editors of Prevention (Pg 345).
Whole grains, nuts, seeds, legumes and whole fruits/vegetables are essential for keeping our intestines healthy, where a significant source of immunity is located. Probiotics from fermented foods such as Greek yogurt, kimchi, kefir and kombucha can also aid in boosting immunity from within our gut.
More information on probiotics and intestinal health at http://www.ncbi.nlm.nih.gov/pubmed/17919270
As research demonstrating clear relationships between nutrition and well-being expands, there will be more opportunities for nutrition to play a role in the treatment of various diseases. Becoming actively involved in cooking and meal preparation allows for more exposure to new foods. Being open and engaged in what one consumes can have highly rewarding effects on our health and how we perceive it.
Cancer: This ominous disease takes root at the most basic building block of health: our cells. Cellular health can be very much an indicator of one's overall disease state. Today, foods are laced with chemicals and preservatives which, while enhancing shelf-life, interfere with cellular metabolism. Furthermore cells are attacked by free-radicals (a by-product of metabolism and respiration), which erode their health.
Fortunately, we can help our cells fight off disease with nutrition (along with exercise, meditation, etc). Fruits and vegetables are full of antioxidants, phyto-chemicals, fiber, vitamins and minerals. These compounds protect against free-radicals and enhance the health of our cells. It's important to choose organic when possible and wash your produce well to reduce additives.
Dark leafy greens: Spinach, kale,Swiss chard, as well as romaine, arugula and butterhead lettuces have ample chlorophyll which cleanses the blood of toxins. They are also rich in vitamins A,C and K with ample amounts of fiber to keep our intestines healthy.
Combinations of dark greens and fruits (such as apple or kiwi) can be used can be used to make juices. Juices allow you to get higher concentrations of essential fruits and vegetables which is necessary to help fight off cancer.
Promoting an alkaline environment also guards against cancer (which thrives in acidic conditions). This can be done by using the dark leafy greens above in addition to lemon juice, almonds, and spices like turmeric and ginger. Avoid/lessen sugar, dairy, processed foods and caffeine as these drastically increase acidity.
For more information on eating well for healing cancer, please visit http://cancercompassalternateroute.com
Heart disease: Here we want to look at our ratio of saturated to unsaturated fats. Saturated fat primarily comes from animal sources like red meats and butter. Overtime, this can build up around our internal organs, leading to heart disease and other conditions. Eating for heart health consists of reducing saturated fat and increasing unsaturated fat from vegetable oils, nuts and seeds. These have been shown to both lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
Flavonoids are antioxidants rich in onions, apples, tea and other foods/drinks. These can help keep arteries flexible and better able to deal with stresses from diet/exercise according to Joe A. Vinson, PhD, who specializes in the study of flavonoids at the University of Scranton in Pennsylvania.
Anthocyanidins are a particular group of flavonoids found in brightly-colored fruits like cherries and blueberries. In one Italian study, involving 79 patients with a history of nonfatal heart attack and 682 patients with no history of heart attack, researchers found that higher anthocyanidin intake resulted in lower risk of heart disease,
-"The Doctor's Book of Food Remedies". Rodale Inc, 2007. Selene Yeager and the Editors of Prevention (Pgs 324-329).
Garlic also helps reduce LDL cholesterol and raise HDL which decreases risk of heart disease.
Diabetes: It's crucial for people living with diabetes to avoid/limit refined grains and added sugars wherever possible. Whole grains, nuts, seeds, legumes and vegetables are rich in fiber which lowers blood sugar. Fruits also have ample fiber, but should be used cautiously due to their high sugar content. Lower-glycemic fruits include cantaloupe, grapefruit, prunes, cherries and dried apricots.
-http://healthyeating.sfgate.com/glycemic-index-table-fruits-vegetables-1550.html
Broccoli, barley, and various nuts/seeds are great for reducing blood sugar due to their high levels of chromium and fiber.
Herbs like turmeric, ginger, cayenne and cinnamon have shown to lower blood sugar, so it may be helpful to try adding these with meals.
Vitamins C helps insulin penetrate cells to lower blood sugar. This antioxidant also guards against damage to eyes, nerves and blood vessels which are often compromised in people with diabetes.
Vitamin E helps prevent blood platelet clots which occurs frequently with diabetes, and may help insulin carry sugar from the blood into cells.
Immune Health: Our immune system is one of the most important defenses against disease, particularly with bacteria/viruses. An immunity boosting diet is rich in a variety of whole fruits, vegetables, juices and herbs. Try not to limit yourself with the produce you choose as different foods possess different nutrients. Vitamins C, D & E are crucial for healthy immune function in addition to zinc, iron, copper and selenium, according to researchers from the University of Southampton in England. Also, increased intake of vitamin B6 (from 1.5 to 2.1 micrograms) resulted in a 35% increase in the white blood cell counts of women in one study from Oregon State University.
--"The Doctor's Book of Food Remedies". Rodale Inc, 2007. Selene Yeager and the Editors of Prevention (Pg 345).
Whole grains, nuts, seeds, legumes and whole fruits/vegetables are essential for keeping our intestines healthy, where a significant source of immunity is located. Probiotics from fermented foods such as Greek yogurt, kimchi, kefir and kombucha can also aid in boosting immunity from within our gut.
More information on probiotics and intestinal health at http://www.ncbi.nlm.nih.gov/pubmed/17919270
As research demonstrating clear relationships between nutrition and well-being expands, there will be more opportunities for nutrition to play a role in the treatment of various diseases. Becoming actively involved in cooking and meal preparation allows for more exposure to new foods. Being open and engaged in what one consumes can have highly rewarding effects on our health and how we perceive it.
Comments
Post a Comment