September 20, 2018
Common Culprits: How To Overcome 3 Significant Barriers To Good Health
Regardless of how much information is available pertaining to lifestyle factors and wellness, we are often still wildly confused about nutrition and disease. If you were to ask, most people would consider themselves relatively healthy; however rates of obesity and chronic illness continue to rise. Healthcare costs remain high while medical providers and facilities struggle to keep up with demand. As a frontline healthcare worker, I feel as though our efforts are futile.
Oftentimes we see symptoms of disease broaden and become worse as pharmaceutical intervention and other treatments increase. My journey into becoming a Holistic Nutritionist is a result of wondering what the medical perspective has been missing.
Through the study of epigenetics we have come to realize our habits contribute to our overall health far more than previously assumed. In the “Detoxification and Cleansing Programs” section of Staying Healthy with Nutrition Dr. Elson M. Haas (2006) suggests to his patients “what they experience as symptoms and disease are not the real problems; rather, they are a result of their lives – what they eat, do, and feel, and their deeper issues, attitudes, beliefs, and emotions.” I found this statement so empowering when I first read it! This suggests we have the ability to change our wellbeing and improve how we currently experience health. Making these changes can be overwhelming in the beginning but sometimes the smallest adjustments make the biggest impact. As a healthcare professional and a student of Holistic Nutrition, I would like to suggest a few barriers that commonly affect wellbeing, and some tips to offset these challenges.
Lack Of High Quality Nutrition
Getting enough nutrients in our diet can sometimes feel impossible. The option to regularly buy a variety of locally produced whole food is not available and can be quite expensive depending on where you live. Plus, there are more alternatives available now than ever before; it seems the majority of items in the grocery store and on most menus are higher in calories but lower in useable substance. Current research supports that highly processed food, primarily sugar, is related to conditions such as obesity, digestive issues, immune dysfunction, heart disease, and general nutritional deficiency (Haas, 2006). Needless to say these issues can potentially contribute to a whole range of acute and chronic illnesses.
Most of the public is aware of the more common diseases associated with processed foods such as diabetes, but few people realize the extent to which a diet low in nutritional density can damage the body. For example, in his lecture “Nutrition & Behavior” Dr. Russell Blaylock discusses how a poorly controlled glycemic index can perpetuate criminal or delinquent behavior in incarcerated individuals. He also highlights the link between consumption of simple carbohydrates and decreased serotonin levels as seen in depression.
Decreasing consumption of sugar and processed foods is a simple change that carries a vast impact on how people feel. First and foremost I would suggest focusing on whole foods. Try to avoid anything pre-packaged or readymade as these items are notorious for hiding extra sugar, high fructose corn syrup, and trans fats. Salad dressing, sauces, beverages, protein bars, flavored dairy products, and canned goods are all items to watch closely for sugar content. Many of these foods can be made easily at home in a much healthier way by using more natural and fresher ingredients.
If you are buying pre-packaged items, take a moment to look at the food label. Notice the ingredients list and make comparisons between brands. Pick items that use fewer ingredients with titles you can easily pronounce. Also, be aware of the claims on the front of packages! Food companies invest a large portion of their budget in marketing to appeal to consumers which can unfortunately result in misleading information concerning the actual nutritional value of the food.
Poor Hydration
“Anything that nourishes can heal, but among all nutrients – perhaps all substances of any kind – water is unsurpassed in its ability to heal” (Haas, 2006).
Understanding the importance of water is not the issue so much as incorporating the practice into our daily life. Dehydration has been connected to disease in every system of the body. Over eighty percent of our blood consists of water and every single cell in our body utilizes water in order to find balance (Haas, 2006).
The amount of water a person requires daily depends on their situation and environment; most people will need to consume around twelve cups with about a third of that amount coming from our food (Haas, 2006). I usually tell people to drink enough that your urine is a very pale yellow. One of the biggest challenges in this area is there are so many alternatives to choose from and many of these beverages can actually have a dehydrating affect. Coffee, sports drinks, juice, pop, flavored water, and alcohol often contain high volumes of sugar and caffeine, both of which cause our body to require more than the average amount of water to remain hydrated.
Start early and stay consistent! The first thing I do when I wake is drink a large glass of water. Most of us wake up thirsty in the morning anyways; getting some water in right away can help us get moving. Try setting a glass out for yourself before you go to bed, this will be a good reminder. If you are up for some extra motivation, try getting a few glasses of water in before your coffee!
Another good trick is to buy a nice water bottle that is easy to keep with you, and sip throughout the day. If you prefer something a little more exciting than just plain water, try adding fruit, lemon or mint into a diffusing water bottle. The flavor is subtle and very refreshing!
Sleep Deprivation
When was the last time you had a really good sleep and woke up feeling rested in the morning? How often do you hear yourself say “I’m tired”? Do you often feel like you could have a midday nap?
Lack of energy is one of the most common symptoms healthcare professionals see in practice. Fast paced, high stressed lives force many of us to compromise sleep for production. Either we do not plan enough time to get a full nights rest or we spend hours tossing and turning while trying to quiet our minds. As a shift worker and a mom, I know the struggle first hand. I spent years feeling tired all of the time, and not allowing my body enough rest left me feeling sick, depressed, and ultimately exhausted.
As we sleep our bodies go into recovery mode; our cells repair and our systems find balance. Inability to rest will deplete our nutritional stores and cause dysfunction of our thyroid, adrenal glands, and immune system (Haas, 2006). Over time this will reduce our resilience and decrease our ability to fight disease.
I have come to realize it is far more efficient to maintain good sleep habits than to recover from fatigue. Incorporating a non-negotiable sleep window is one of the most substantial changes I have made to improve both the quantity and quality of my sleep. I ensure I can set aside at least seven hours of uninterrupted rest time most days. It sounds so simple but it did require some commitment to establish this habit. We do not stand a chance at getting enough sleep if we do not plan enough time for proper rest to take place.
Finally, eating a well-balanced and nutrient dense diet has also drastically improved my quality of sleep and significantly increased my energy level! I was seeing a Doctor of Naturopathic Medicine a few years ago and she explained very basically that our bodies create our hormones out of what we eat, and these hormones drive our cycles. Making good food choices can actually give us the ability to eat ourselves into a better rhythm. Making this connection was what ultimately convinced me to make better food choices for myself and my family and the results we experienced from this change was motivation enough to maintain the habit.
In a time of endless (and often conflicting) information, some of the best health advice I have ever gotten is to keep it simple. Focus on clean fuel to provide your body with the appropriate resources and opportunity to balance itself. Stay consistent with your positive changes and be patient. Your body is designed to recover, it just takes time.
Resources
Dr. Elson M. Haas. (2006). Staying Healthy with Nutrition. 21st Century Edition [Electronic version downloaded from iBooks]
Dr. Russell Blaylock. (2012). Behavior & Nutrition, Dangers of Aspartame MSG. Retrieved June 14, 2018 from
https://www.youtube.com/watch?v=NEq3SzHI1Mw
