Hippocrates Stressed Importance of Food & Exercise

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As the father of western medicine, Hippocrates refused to ignore the functionality of food and the role that foods play in adopting sustainable lifestyle habits to promote healing, reverse certain medical conditions, and improve physical performance.

The ancient Greeks understood that health and well-being depended upon sustaining balance in the body through following a diet that was rich in fruits, nuts, herbs, and vegetables to avoid disease and maintain good physical and mental health.

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.

Food can offer numerous protective qualities and it's often essential to complement modern medicine by maintaining a balanced diet. Eating a variety of colorful foods rich in antioxidants can supports overall health and well-being.

Pick Whole Foods to Quinch Your Hunger

Listening to your body's hunger cues and stopping when you are comfortably full, rather than eating until you feel stuffed can lead to positive results. Moreover, planning and preparing healthy meals in advance to avoid making impulsive, unhealthy food choices when hunger strikes.

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

Whole Grains – When looking to incorporate whole grains into your diet, it is essential to choose whole grain products instead of refined ones. Look for bread, pasta, and rice made from 100% whole grains instead of white or enriched flour. Other options include quinoa, brown rice, oats, barley, and popcorn.

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) – Raspberries excel in supporting weight loss due to their low calories and high fiber content while satisfying sweet cravings. Watermelon is excellent for weight loss with 90% water with only 30 calories in a 100-gram serving. It's also rich in arginine, that speeds fat burning. But, control portions when consuming higher-calorie fruits.

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 – Monounsaturated fats, found in oils like olive, canola, and peanut oil, can help improve heart health. Sources of animal fats, on the other hand, tend to contain lots of saturated fat and cholesterol, which can contribute to heart disease. Replacing saturated fats with monounsaturated fats can decrease LDL cholesterol.

Transitioning to a whole food plant-based diet can promote weight loss when coupled with mindful eating habits. And, adopting new lifestyle habits to prevent overeating by choosing nutrient-dense foods can support both health and weight control.

Physical Activity Impacts Long-Term Weight Control

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 eating patterns and exercise are key for achieving and maintaining a healthy weight.

It is essential to focus on making sustainable lifestyle changes rather than trying quick-fix diets or extreme exercise routines. Although guidelines recommend a 10% weight reduction for health benefits, even a 3-5% reduction yields risk reduction. A holistic approach to lifestyle medicine focuses on whole-food diets, physical activity, adequate sleep, stress management and active social connections.

For decades at Metabolic Research Center, we’ve been helping men and women reach their goals for healthy living.