As a result of the Sars-COV2 pandemic, more people are focused on their health. Now what is health? One definition is “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” [1] From the Old English origins – hale or whole – it means to make whole. Thus, like the traditional Chinese understanding, health is a balanced state of harmony. Harmony within the body, with nature, and within the society.
So how do we achieve this harmony and balance in our body? How do we promote our innate healing capacity?
An important first step is to consider what we eat. Nutrition is the foundation of all health, but often what we eat is simply due to lack of planning and convenience, habit, and our cultural practices. How would we go about adjusting our dietary pattern?
For many of us, what we eat is closely related to our identity. Change of such a magnitude can be overwhelming. However, if we break it down into manageable chunks, we stand a better chance of realizing the desired outcome. An often-invoked maxim, “a journey of a thousand miles begins with a single step (千里之行始于足下)”[2], comes to mind. What better time than the start of a new year to begin taking that first step? It is an opportune time to resolve to act, with renewed focus and energy, to leave behind those habits which are not health promoting and slowly cultivate new habits in their place. When we take responsibility for our own health, we are imbued with great power to make it better. Consistent daily effort is what is required.
Every bite of food we eat is either contributing to our health or having a negative impact on our health. Thus we want to make those daily choices mindfully. Choose predominantly whole, plant foods that are rich in fiber and nutrient dense – vegetables, fruit, legumes, whole unprocessed grains, nuts, and seeds. Vegetables are full of health-promoting compounds, including phytochemicals such as lutein, lycopene, and beta-carotene, along with vitamins A and C, many B vitamins and fiber. They are also excellent sources of calcium and iron. Eat a variety of colors to ensure you are getting a wide array of nutrients. Fruits are rich in antioxidants and fiber, have vitamins C and A, and have high amounts of the anti-aging phytochemicals resveratrol and anthocyanidins. Choose whole fruits over juice, which is removed of fiber. Like vegetables, eat a variety of colors to get a wide array of nutrients.
Legumes such as soybeans, peas and lentils are rich in protein, fiber, calcium, iron, and B vitamins. Fiber is associated with balanced hormones, lower rates of cancer and other chronic diseases, it facilitates weight loss and healthy weight maintenance. Nuts and seeds are rich in protein, calcium, and minerals such as zinc, as well as healthy fats called omega-3 fatty acids. Eat walnuts, cashews, almonds, and sesame, flax, and sunflower seeds daily in small amounts, as they are high in calories.
Plant foods are rich in water, which hydrates the body. The hydration of the body’s cells is crucial to proper immune, endocrine, cardiovascular, neural, gastrointestinal, muscle and skeletal function. The antioxidants and phytonutrients abundant in plant foods slow aging, reduce inflammation in the body, and help prevent diseases, especially cancers.[3]
Whole grains which haven’t had their bran and germ removed by processing, are full of nutrients which enhance protein metabolism. They are good sources of fiber, choline, and minerals such as selenium, potassium, and magnesium. The enhanced protein metabolism may be particularly important for older adults because generally as we age, we tend to lose muscle mass and muscle function.[4]
This type of plant-based eating pattern can help us maintain good health at any age, by limiting inflammation in the body, supporting healthy blood sugar balance, reducing free radicals, and supporting immune resilience. Many scientific studies have shown that people with an eating pattern typical to the standard American or Western diet, consisting of high amounts of processed and sugary foods and very low amounts of plant foods had the poorest diet quality and a less healthy gut microbiome. To have optimal health we must avoid calorie rich, refined and highly processed foods which are also high in salt, sugar & fat. Increasing the number of daily fruits and vegetables we eat also reduces our likelihood of depressed moods and anxiety. We promote our innate capacity for healing by this necessary foundation of optimal nutrition.
There is overwhelming scientific evidence that the more fruits, vegetables, legumes, and whole grains one eats, the lower the risk of diabetes, cardiovascular disease, stroke, cancer, and dementia. In other words, we have both increased longevity and “healthspan.” Not only that we live longer, but that we are both free of disease, and our years of life are in a state of physical, mental and social well-being.
As we look to a new year, filled with hope for what lies ahead, let us put our best foot forward with health and vitality. Remembering always to be kind to ourselves, as we aim for daily progress, and are not hindered by obstacles or challenges which may arise along the way.
Lifestyle Medicine is an evidence-based approach to treating and reversing disease by replacing unhealthy behaviors with positive ones. In addition to a plant-based dietary pattern, it includes attention to adequate sleep, stress management, physical activity, avoidance of risky substances and positive social connections. Stay tuned for more tips from Dr. Farhad in upcoming articles.
[1] World Health Organization
[2] Lao Tzu
[3] The Plantrician Project, Plant-Based Nutrition Quick Start Guide
[4] Mey Jacob T et al., A Whole-Grain Diet Increases Whole-Body Protein Balance Compared to Macronutrient-Matched Refined-Grain Diet. Current Developments in Nutrition, November 2021.