Nutrition
Whole Foods Nutrition: Eating for Wellness in Our Golden Years
As we grow older, prioritizing our health and wellness becomes increasingly important. One of the most effective ways to achieve this is by focusing on whole foods nutrition. Incorporating more whole foods into our diets can improve our overall well-being and potentially add years to our lives. In this article, we will explore the benefits of whole foods nutrition and provide some tips for incorporating these nutrient-dense foods into your daily routine.
Whole foods are minimally processed and as close to their natural state as possible. Examples include fresh fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are packed with essential nutrients, such as vitamins, minerals, fiber, and antioxidants, which help support our bodies as we age.
One of the primary benefits of whole foods nutrition is its ability to reduce inflammation in the body. Inflammation is a natural response to injury or infection, but chronic inflammation can lead to a host of health problems, including heart disease, diabetes, and even cancer. By consuming a diet rich in whole foods, we can help keep inflammation at bay and reduce our risk for these chronic conditions.
Another advantage of whole foods nutrition is its impact on our digestive health. As we get older, our digestive systems can become less efficient, leading to issues like constipation and bloating. Whole foods, particularly those high in fiber, can help improve digestion and keep things moving smoothly.
Now that we understand the benefits of whole foods nutrition, let’s discuss some practical tips for incorporating more of these foods into our daily lives.
1. Start with breakfast:
Breakfast is an excellent opportunity to incorporate whole foods into your diet. Instead of reaching for a sugary cereal or pastry, try a bowl of oatmeal topped with fresh fruit and a handful of nuts. Not only will this provide you with a nutrient-dense meal, but it will also help keep you full and satisfied until lunchtime.
2. Make fruits and vegetables the star of your plate:
When planning your meals, aim to fill at least half of your plate with colorful fruits and vegetables. This will ensure that you’re getting a variety of nutrients and antioxidants in your diet. Remember, the more colorful your plate, the better!
3. Snack smart:
Snacking can be a downfall for many of us, but it doesn’t have to be. Instead of reaching for processed, high-calorie snacks, opt for whole food options like fresh fruit, cut-up veggies with hummus, or a handful of nuts and seeds.
4. Cook at home:
One of the easiest ways to ensure you’re eating a whole foods diet is by cooking at home. This allows you to control the ingredients and avoid added sugars, unhealthy fats, and preservatives often found in restaurant meals and processed foods.
5. Keep it simple:
Whole foods nutrition doesn’t have to be complicated. Focus on incorporating a variety of fresh, colorful foods into your diet and avoid getting caught up in the latest diet trends or fads. Remember, the key is to find a sustainable way of eating that works for you and your lifestyle.
By focusing on whole foods nutrition, we can support our bodies as we age and improve our overall health and wellness. It’s never too late to make positive changes, so start incorporating more whole foods into your diet today and reap the benefits for years to come.
You might not think of adding tomatoes to your morning smoothie or yogurt parfait, but incorporating them into your lunch and dinner could be one of the best health decisions you make. The Centers for Disease Control and Prevention (CDC) recently named tomatoes the healthiest fruit in the world.
Yes, you read that right—fruit. By definition, a fruit is anything with seeds, and tomatoes fit the bill. The CDC released a list of “powerhouse” fruits and vegetables, defined as those “most strongly associated with reduced chronic disease risk.”
Interestingly, the first 26 items on this list are vegetables, primarily cruciferous or leafy greens. The first fruit to make an appearance? Tomatoes, with an impressive nutrient density score of 20.37.
The nutrient density score is a measure of the bioavailability of 17 key nutrients. For reference, the Cleveland Clinic provides a breakdown of what a medium-sized raw tomato offers:
A medium-sized raw tomato contains 17 grams of vitamin C, which accounts for 19% of the daily value (DV) recommended for adults.
In comparison, the top-ranking produce on the CDC’s “powerhouse” list is watercress, boasting a nutrient density score of 100. Following tomatoes with their score of 20.37 are several other fruits, but none come close to the nutrient-packed punch that tomatoes deliver.
Incorporating tomatoes into your meals can be a simple yet effective way to boost your nutrient intake. Whether in salads, sauces, or even as a snack, tomatoes offer a versatile and delicious option for enhancing your diet.
So next time you’re planning your meals, remember to include this powerhouse fruit. Your body will thank you for it.
Let us know what you think, please share your thoughts in the comments below.
Incorporating fiber-rich foods into your diet is essential for maintaining good health. Fiber supports gastrointestinal health, regulates blood sugar levels, and lowers the risk of cardiovascular diseases. However, it’s possible to consume too much fiber, leading to several unwanted side effects. Here are five signs that you might be overdoing it with fiber, according to doctors.
Bloating and Gas
Bloating and gas are among the most common issues associated with excessive fiber intake.
“As fiber is fermented by the gut microbiota, it releases gas and other compounds, which can be bothersome,” explains Jennie Stanford, MD, an obesity medicine physician.
Different types of fiber may affect people differently. Generally, soluble fiber (found in oats) is better tolerated than insoluble fiber (found in vegetables).
Abdominal Pain and Cramping
Too much fiber can lead to abdominal pain and cramping. This happens because the digestive system struggles to process large amounts of fiber.
“While fiber is typically recommended for regular bowel movements, excessive consumption may have the opposite effect, causing constipation or diarrhea,” says Melissa Snover, RD, a registered nutritionist.
Diarrhea or Constipation
Another gastrointestinal symptom to be aware of is either diarrhea or constipation.
“Diarrhea may occur with a high fiber intake, usually as a result of drawing more water into the stool and it moving through the intestines more quickly. In other people, constipation may occur as a result of the bulk that fiber adds to stool,” Stanford explains.
Nutritional Deficiencies
Eating too much fiber can interfere with your body’s ability to absorb essential nutrients, leading to deficiencies.
“Fiber can bind to essential nutrients like calcium, iron, and zinc, preventing them from being absorbed by your body,” Snover says.
This issue can also contribute to dehydration, making adequate hydration even more critical.
Dehydration
Fiber absorbs water, which means that a high-fiber diet requires you to drink more fluids. Without proper hydration, you may experience dehydration.
“This ensures you get all the benefits of fiber without the downsides that can be caused by excessive consumption,” Snover advises.
Pay attention to these signs to ensure you’re not overloading on fiber. While fiber is vital for good health, balance is key to avoiding these uncomfortable and potentially harmful side effects.
Let us know what you think, please share your thoughts in the comments below.
Anxiety can be a challenging condition to manage, and while traditional treatments like medication and therapy are commonly recommended, many people are exploring supplements as a complementary option. It’s essential to consult with your healthcare provider before starting any new supplement regimen. Here are nine supplements that doctors say may help soothe anxiety symptoms.
Vitamin D
A deficiency in vitamin D has been linked to increased symptoms of anxiety and depression. Dr. Indhira Ghyssaert emphasizes the importance of this vitamin for maintaining energy levels.
“Of course, the sun is the best source of vitamin D. However, we recommend adults take a supplement to make up for the loss during winter months or in colder, darker climates,” she tells Best Life.
Consider a dose of 2000 IU, but consult your doctor for personalized advice.
Magnesium
Magnesium plays a crucial role in brain health by modulating the brain’s stress response. According to the Cleveland Clinic, it helps lower cortisol levels and balance neurotransmitters responsible for the “fight or flight” response.
“Magnesium is essential for brain health,” says Ghyssaert.
She recommends starting with 100 milligrams before bedtime and gradually increasing to 250 milligrams.
GABA
Gamma-aminobutyric acid (GABA) is a neurotransmitter that helps inhibit excessive neuronal activity, promoting calmness and reducing anxiety.
“I recommend starting with a dosage of 250 milligrams daily and working up to 750 milligrams,” Ghyssaert advises.
However, GABA is not suitable for everyone, especially those with depression or on blood pressure-lowering medications.
Vitamin B12
Vitamin B12 is essential for brain health and neural protection. Janine Bowring, ND, highlights its importance.
“From a whole food source, it has been found that vitamin B12 helps with your neural protection for your myelin. Myelin is the coating on the outside of your nerves, and a deficiency has been linked to depression,” she explained in a recent TikTok post.
Valerian Root
Valerian root is often used to improve sleep quality and reduce anxiety.
“Valerian root increases GABA levels in the brain slowly and helps to reduce anxiety and improve sleep quality,” says Ghyssaert.
She recommends starting with 300 milligrams before bedtime and working up to 600 milligrams. Avoid if you are pregnant, breastfeeding, or have liver conditions.
Creatine
Commonly known for its muscle-building benefits, creatine can also help ease anxiety symptoms. Jenna Stangland, RD, explains its impact on brain health.
“There is a relationship between creatine metabolism in the brain and depression. When there are smaller amounts of white matter creatine and phosphocreatine in the brain, more severe depressive episodes occur,” she tells Best Life.
Daily creatine supplementation can enhance brain energy levels and positively impact mood, memory, cognition, and emotion.
Fish Oil
Rich in Omega-3 fatty acids, fish oil can be beneficial for reducing anxiety. A 2018 meta-analysis published in JAMA Network Open reviewed 19 studies and found that 2,000 milligrams of Omega-3 fatty acids per day significantly reduced anxiety symptoms.
Ashwagandha
Ashwagandha is an adaptogen that helps the body manage stress. It has been shown to reduce cortisol levels and improve symptoms of anxiety and depression. Start with a lower dose and consult your doctor for the best regimen.
Lavender
Lavender supplements, often in the form of capsules or essential oils, can have calming effects. Studies have shown that lavender can reduce anxiety levels and improve sleep quality. It’s generally safe but should be used under the guidance of a healthcare provider.
These nine supplements offer a range of options for those looking to manage anxiety naturally. Always consult with your healthcare provider to determine the best course of action for your specific needs.
Let us know what you think, please share your thoughts in the comments below.
-
Health4 months ago17-Second Neuropathy Solution
-
Health11 months agoPreventing Falls and Injuries for Seniors
-
Nutrition8 months agoThe Aging Secret of Vitamin D Unveiled
-
Health3 months agoOncologist Reveals Top 5 Cancer Prevention Tips You Shouldn’t Ignore
-
Nutrition12 months ago5 AMAZING Dinner Recipes That Are Also HEALTHY
-
Lifestyle4 months agoSleep Soundly with These 11 Expert-Approved Bedtime Routines
-
Health9 months agoDownsizing Tips: Simplifying Your Lifestyle
-
Lifestyle2 weeks agoMorning Habits That Could Add Years to Your Life