Healthy, Healing Habits: Let Food Be Thy Medicine
I don’t know about you guys, but for a long time, I saw food as nothing more than something to feel guilty about, something to count, something to eat as little of as possible… and I’m going to tell you right now, that was nonsense. Absolute nonsense! Now, too much of anything is never a good thing, but food isn’t something to fear- not in the slightest. In fact, food is one of the most powerful medicines we have- if you choose the right ones. Luckily, that’s what we’re here for: today, we’re looking at some of the most common conditions and ailments and the foods that could help you overcome them.
Pre-Diabetes
Pre-diabetes, or impaired glucose intolerance, is a health condition where your blood sugar is higher than it should be, but not high enough to be Type 2 Diabetes. A diagnosis of pre-diabetes can be alarming, but no worries- the development of pre-diabetes into Type 2 Diabetes isn’t inevitable; in fact, it’s completely possible to bring blood sugar levels back to normal through a number of dietary and lifestyle changes.
Nutritional Focus for Pre-Diabetes
If you've been diagnosed with pre-diabetes, you'll want to focus on your glycemic load- meaning choosing carbs that are low on the GI (glycemic index)! Prioritize whole sources of carbs and say no to refined carbs. In addition, you should try to avoid processed meats, fried foods, foods high in sugar, refined grains, and solid fats; these foods can have a negative effect on your blood sugar and won’t help prevent the development of Type 2 Diabetes.
Some foods to start including in your diet might be:
Steel-cut oats
Corn
Beans, legumes
Whole-grain foods
Whole-grain bread, cereal, pasta, etc.
Non-starchy veggies (carrots and greens are the best!)
Sweet potatoes
Healthy fats
Avocado, olive oil, etc.
High Blood Pressure (Hypertension)
Hypertension, or high blood pressure, is a chronic condition in which the force that a person’s blood exerts on their artery walls is too high; this condition can be almost invisible, with no symptoms, but could possible lead to dangerous complications down the line. The term 'hypertension’ can really stir some nerves, but luckily, a well-balanced diet can be the key to managing your HBP and feeling your best, especially in addition to an active lifestyle.
Nutritional Focus for Hypertension
If you’ve been diagnosed with hypertension, then you’ll want to focus on a healthy, balanced diet full of whole foods. While it’s alright to indulge occasionally, it’s best to avoid foods that are high in saturated fat and cholesterol; this means you might want to keep the processed meats, processed snack foods, fried foods, and junk food to a minimum. It’s also extremely to keep sodium levels to a minimum, so less than 1200 mg per day. As I mentioned, you'll want to focus on lots of whole, heart-healthy foods, but some important ones to load up on nutritionally would be:
Citrus fruits
Salmon and fatty fish
Pumpkin seeds
Broccoli
Leafy greens
Berries
It's also important to mention that a diet that resembles a Mediterranean diet has been very promising for Hypertension- aka, lots of fish, beans, and veggies!
High Cholesterol
When you hear that someone has high cholesterol, it means that there is too much LDL cholesterol in their blood, which can increase the risk of heart attack or stroke. This can certainly be frightening, but don’t be too concerned: cholesterol can be lowered, and there are a number of ways to lower it through your nutritional habits.
Nutritional Focus for High Cholesterol
When trying to lower your LDL levels, you'll want to focus on healthy fat choices, so try to avoid saturated and trans fats. In addition, it's advised you limit your foods of animal origin, such as liver or organ meats, egg yolks, or dairy products, as well as alcohol and salt. Just like most conditions, you’re going to want to focus on a balanced diet of whole foods: shocker right? It’s also advised you pump up your fiber intake, which can help reduce the amount of food you’re eating overall. As for foods you should try out, some foods you’ll want to mix into your diet would be:
Fatty fish (salmon, salmon, salmon!)
Eggplant
Coconut
Leafy greens
Legumes and Beans
Oatmeal
Oat bran
Migraines
Now, I know this might seem a little different than the other conditions, but anyone who has migraines knows exactly how debilitating they can be. In fact, migraine is a serious neurological condition that can cause multiple, severe symptoms that shouldn’t be ignored; if you think you’re experiencing migraines, you should really chat with your primary care provider about treatment plans.
Nutritional Focus for Migraines
While there isn’t an excessive amount of research on migraines quite yet, it’s been suggested by many that there are certain foods that could trigger migraines, as well as certain foods that are ‘safe’ and won’t worsen migraine symptoms. If you suffer from migraines, you might want to avoid certain trigger foods such as alcohol, dairy products, chocolate, and foods high in sugar; in addition, you’ll want to make sure you’re drinking plenty of water. Now, there are also plenty of foods you’ll want to include in your diet, seeing as they won’t trigger migraines; these foods include:
Rice (especially brown rice!)
Dried or cooked fruits
Natural sweeteners
Summer squash
Tomatoes
Sweet potatoes
Spinach
To sum it all up…
It can be easy to get caught up in the specifics of each health issue, but one thing has proven to be effective across the board for helping you become your healthiest self: A whole, balanced diet full of fruits, vegetables, whole-wheat carbs, and low-fat protein sources. While processed foods full of refined sugar, sodium, and saturated fat are tempting, there is a time and place for everything- and your body will thank you later for the healthy choices you make now. As Hippocrates said, “Let food be thy medicine and medicine be thy food.” Happy Friday, Athena Fit Fam!