Hippocrates Observed the Medicinal Value of Food

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Over two thousand years ago, Hippocrates viewed lifestyle modifications to dietary intake and physical activity as medicinal solutions. Not surprisingly, he also touted that walking is a man’s best medicine giving birth to the concept of lifestyle medicine.

The famous Greek physician of the fifth century B.C. wrote a number of medical treatises where he suggested the important role of lifestyle factors in the management of disease, including the consumption of whole foods and walking.

Traditional healing practices from around the world have recognized food’s value to health and wellness. In Ayurveda, an Indian system of medicine, food was seen as a vital aspect of disease prevention and a treatment protocol for maladies.

Various studies have shown that consuming colorful fruits and vegetables can help people avoid certain diseases such as heart disease, diabetes, and cancer. This is due to their antioxidant content, which protects cells from damage caused by free radicals.

Living Well Is About What and How You Eat

While low-fat diets haven't proven to be more effective for weight loss, higher protein diets may offer advantages in the short term and improve metabolic markers. Making informed food choices can help you achieve a healthier weight and reduce the risk of chronic conditions like obesity.

Discussed below are whole food choices recommended for good health and nutrition, such as:

Whole Grains – Whole grains are a good source of dietary fiber, which helps you feel full and satisfied for longer. This can prevent overeating and snacking on unhealthy foods, leading to a reduction in overall calorie intake. Refined grains, on the other hand, lack essential nutrients. This is because refining grains removes the bran and germ.

Colorful Vegetables – Eating a variety of colors can boost mood and energy levels, as well as potentially improve cognitive function and reduce the risk of chronic health conditions. That's why it's important to not only focus on the color of foods, but also the impact it can have on your overall health and well-being.

Whole Fruits (not fruit juices) – Adding a diverse range of colored fruits to your diet can aid in weight management as well. Berries like blueberries and strawberries boost metabolism while being low in calories and high in fiber. Tropical fruits like pineapple and papaya with bromelain enzyme combat inflammation and reduce belly fat.

Nuts, Seeds, Beans, and Plant Proteins – In addition to their health benefits, nuts, seeds, and legumes are also more sustainable choices compared to animal-based protein sources. Producing plant-based protein requires less land, water, and energy resources compared to raising livestock for meat for animal-based sources of protein.

Plant Oils – Oils like fish oils flax oil, palm oil and walnut oil should be avoided if you are aiming to lose weight. These oils are calorie dense and mostly have a low smoking point. It’s important to select oils which can withstand high temperatures. Oils heated above their smoke point produce compounds that can harm the body.

Unsaturated fats, found in plant-based foods like avocados and olive oil, have been shown to lower cholesterol levels and reduce the risk of heart disease. Choosing whole foods like colorful vegetables, whole fruits, nuts and seeds, healthy proteins, and plant oils over highly processed food options is key.

Genetics Play a Role In Your Body Size

While genetics can play a role in determining our body shape and size, research has shown that lifestyle factors such as diet and physical activity have a more significant impact on weight. But, maintaining a healthy weight is about more than just appearance. Balancing caloric intake with energy expenditure is critical for long-term weight management.

Lifestyle choices encompassing wholesome eating patterns and physical activity are fundamental for achieving and maintaining a healthy weight. While the concept of "calories in vs. calories out" is often used to describe weight management, it's essential to also consider the quality of the calories you consume as well as the calories you burn during each day through physical activity.

Here at Metabolic Research Center, evaluating current lifestyle habits, discussing goals, recommending necessary changes, and providing support are integral parts of facilitating lasting lifestyle enhancements for clients' overall well-being.