Time to Do Something About Your Well-Being?

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Hippocrates is credited with being the first physician to reject superstitions and apply clinical principles to the practice of medicine. Although you may have only recently heard about nutritional or lifestyle medicine, he touted food as medicine over 2000 years ago.

The Corpus is a collection of around 70 early medical documents that was produced by Hippocrates and likely some of his students that categorized health issues that were often managed by changes in lifestyle, such as eating whole foods and being more active.

The ancient Greeks understood that nutrition and exercise could complement medical treatments by improving their effectiveness. This long-lived approach to restoring good health allows people to make more informed food choices.

By incorporating healthy habits, individuals can reduce their reliance on medication, improve overall well-being, and potentially avoid developing chronic conditions like obesity using evidence-based interventions to promote health.

Don’t Restrict Food – Eat the Right Stuff

Eating well provides our body with all the necessary nutrients to function properly, fight diseases, and maintain physical and mental well-being. A healthy diet doesn't mean following strict diets. Instead, it's about making smart choices that include a variety of whole foods from different food groups.

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

Whole Grains – A diet with a healthy intake of whole grains that replace refined grains can decrease the number of calories retained during digestion, while speeding up your metabolic burn rate. Studies suggest whole grains are associated with a lower risk of weight gain.

Colorful Vegetables – Boost metabolism, improve immunity, burn belly fat, and enhance energy levels by incorporating a variety of colorful plant-based foods into your diet. Avoid excessive oil or sodium from canned options and lightly cook colorful vegetables in a plant oil like olive oil for optimal nutritional benefits.

Whole Fruits (not fruit juices) – Whole fruits are nutrient dense and filled with important nutrients and fiber. Flavonoids provide the blue, purple, and red colors in foods like berries and grapes and have anti-inflammatory effects. Although fruits do contain a few calories, consuming the right portions can be good for weight loss.

Nuts, Seeds, Beans, and Plant Proteins – Not only do nuts, seeds, and legumes offer health benefits, plant-based proteins are easier to digest and do not contain the same cholesterol and saturated fat levels as animal protein sources. This makes them a healthier option for those looking to lose weight and achieve maintenance for healthy living.

Plant Oils – Plant oils have been used for centuries for their medicinal and culinary properties. They offer numerous health benefits such as improving heart health, reducing inflammation, and providing essential nutrients. But, like with any food or product, too much of a good thing can be harmful.

For healthy weight loss, focus on nutrient-dense whole fruits and vegetables while avoiding processed foods and animal fats. If the scale isn't budging, ensure you're getting enough fiber from colorful produce. Remember to limit consumption of animal products when following a plant-based diet.

Physical Activity Promotes Good Brain Health

Exercise promotes new neural connections and growth of brain cells. This is especially important for older adults who may be at risk for cognitive decline. Plus, incorporating regular exercise into daily life is essential for maintaining a healthy weight. Regular exercise has been proven to have positive effects on mental health. In addition to physical health benefits, being more physically active can reduce symptoms of anxiety, improve mood, and boost self-esteem.

Along with exercise, a nutritious diet is crucial for both physical and mental health. A balanced diet that includes whole foods, fruits and vegetables, lean proteins, and healthy fats can provide essential nutrients and vitamins to support well-being. Prioritize self-care to prevent chronic diseases and feel good inside out. Remember, a healthy lifestyle is an ongoing commitment that rewards you with vitality and happiness.

Visit Metabolic Research Center for a personalized menu plan that supports healthy living.