Lifestyle Changes Support Healthy Living

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Over 2,400 years ago, Hippocrates practiced evidence-based medicine in ancient Greece. He instructed other physicians to establish diagnosis, prognosis and manage protocols by encouraging lifestyle changes to diet and exercise before using potent medicines.

Although Hippocrates set the stepping stones for the foundations of western medicine, the Greek philosopher also created the concept of nutritional medicine and stressed the importance of making lifestyle changes to prevent and manage disease.

Today, as we face modern health challenges, the idea that "food is medicine" resonates more than ever. For millennia, civilizations like the Romans have harnessed the healing powers of vegetables to strengthen immunity and enhance overall wellness.

While food can significantly impact our health, the importance of a balanced diet cannot be overstated. For example, incorporating plenty of fruits and vegetables in your diet has been linked to a lower risk of cardiovascular and other chronic diseases.

Listen to Your Body to Avoid Overeating

Making better food choices also plays a significant role in maintaining a healthy diet. But, portion control is also an important aspect of a healthy diet. It's crucial to listen to your body's hunger and fullness signals and eat until you feel comfortably satisfied, not overly stuffed. Eating slowly can help prevent overeating by leaving you feeling full.

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

Whole Grains – Start the day off right with a hearty breakfast by replacing sugary cereal or pastries with whole grains like oatmeal. Then, experiment with different types of whole grains like quinoa, barley, or brown rice in your meals. These versatile grains can be used as a base for salads, stir-fries, and even plant-based breakfast bowls.

Colorful Vegetables – Brightly colored vegetables naturally contain high levels antioxidants and protective compounds found in plants called polyphenols. Polyphenols contain multiple anti-inflammatory properties and may also improve the function of cells that line blood vessels throughout the body.

Whole Fruits (not fruit juices) – Colorful foods like fruits and vegetables provide essential vitamins and antioxidants with few calories while protecting against various diseases. Watermelon is filled with water (about 90%) and is considered to be ideal for weight loss as it contains essential vitamins and minerals with minimal calories.

Nuts, Seeds, Beans, and Plant Proteins – Nuts, seeds, and beans contain fiber and fiber promotes digestion and can help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. They can also aid in weight management by providing a feeling of fullness and reducing overall calorie intake.

Plant Oils – Incorporating oils rich in omega-3 fatty acids, like soybean, canola, walnut, and flaxseed, can help achieve brain health benefits. Additionally, the production of plant oils results in less waste compared to animal fat processing and can be used as renewable energy sources for mitigating environmental climate change.

Personalize your diet based on factors like age and activity level for effective weight management. Plant-based diets high in fiber can aid weight loss by keeping you full without excess calories. Prioritize mindful eating to avoid unnecessary intake.

Prioritize Routine Physical Activity

With consistent effort, you can reap the many benefits of regular exercise and achieve optimal health. So, get moving and prioritize your physical activities. By making it a daily event, such as walking, can make exercise more manageable those who it challenging. Physical activity has also shown to be beneficial for maintaining a healthy immune system and reducing the risk of chronic diseases such as heart disease and diabetes.

It also improves bone density, decreasing the risk of falls and injuries. Healthy habits like regular physical activity, balanced nutrition, adequate rest, social engagement, and stress management are key to staying healthy and preventing chronic diseases. Even small changes can have lasting benefits. Remember to listen to your body's signals. This allows for timely intervention and better management of your journey towards healthy living.

At Metabolic Research Center, we’ve provide menu plans designed to meet each individual’s unique needs.