Maintaining a Healthy Lifestyle - Where to Start?
How To Maintain A Healthy Lifestyle?
1. Practice Mindfulness When Eating Your Food
Mindful eating is an awareness and appreciation that nourishes not only your body but also your spirit. It opens the door to appreciating life.
Mindful eating is a practice that encourages conscious awareness of the present task.
In this instance, your relationship with food, which can help you provide an enjoyable food experience, as you focus on the present moment, slow down and take the time to appreciate the experience.
From an early age, we are taught to respond to external environmental cues such as boredom, time of day, habit and rewards rather than internal feelings.
Mindful eating involves slowing down and bringing awareness to your body’s signals of hunger and satiety to enhance your digestive health.
Techniques to incorporate into your mindful eating practice:
Before eating ask: Am I hungry? Am I thirsty?
Pay attention to the colours, smells, flavours and textures of food.
Chew slowly to allow your brain time to catch up, reducing the likelihood of overeating.
Put utensils or food down between mouthfuls.
Avoid multitasking. Remove distractions such as TV, phones, computers and books while eating. If a meal is consumed at work, take meal breaks away from the desk.
Take note of when food cravings occur and what emotions or stimuli trigger these cravings. It can be helpful to keep a craving journal.
Observe the feeling of hunger and satiety throughout the day.
2. Prevent and Improve Your Capacity to Detoxify, Eliminate the Buildup of Harmful Toxins
Toxins play a huge role in disrupting gene expression and neuroendocrine function.
Environmental toxins pose the greatest threat to human survival that can enter our bodies through a variety of means, including food, air, and water, and electromagnetic frequencies (EMF) from wireless technology.
Exposure to toxic chemicals and heavy metals such as arsenic, aluminium, lead, fluoride, mercury, plasticizers, pesticides and herbicides, and food additives can also have detrimental effects on your health.
Gluten toxicity can also play a significant role in immune and digestive dysfunction.
For more information on the effects of chemicals visit the World Health Organization's Impacts of Endocrine Disrupting Chemicals.
CHEW YOUR FOOD THOROUGHLY
Chewing is the first step in the digestive process. Chewing your food into smaller, more digestible pieces stimulates saliva production, which aids in the softening of food for swallowing and carbohydrate digestion.
Chewing also stimulates the stomach to secrete gastric juices and enzymes, which are complex proteins needed to break down carbohydrates, proteins, and fats in preparation for absorption.
Practice remaining thoughtful while eating and paying attention to how different foods affect your mind, body, and behaviour.
DRINK FILTERED WATER
Water makes up 70% of your body. Clean water is required to maintain function, promote detoxification, and sustain life.
Tap water is contaminated with a variety of pollutants such as toxic metals, chemicals, bacteria, and parasites, which increase your risk of developing serious health problems.
Installing a quality water filter for your home is the most cost-effective and environmentally friendly option.
Drink water stored in food-grade stainless steel or glass containers. Do not force yourself to drink more water than you need, as your needs will vary depending on your dietary intake, climate, and activity level.
IMPROVE YOUR BOWEL TRANSIT TIME
In the digestive process after one to four hours (depending upon food combinations), carbohydrates, proteins, and fats are ready to leave the stomach and enter the small intestine to be absorbed and move into the final stages of the large intestines for elimination.
Bowel transit time is the time needed for your food to be processed through your digestive system until elimination. An easy self-administered test to determine bowel transit time is to eat beetroot, corn or sunflower seeds, and then observe how long it takes to appear in your stool.
The optimum bowel transit time is 24 to 36 hours. Prolonged or shortened bowel transit times may indicate irregular or irritable bowel function. Having poor digestive function can be linked to almost all health conditions.
Through consuming more whole foods you will naturally increase your intake of dietary fibre, which plays an important role in the prevention of many diseases by:
Increasing the amount of necessary chewing, thus slowing down the eating process
Regulating the frequency and quantity of bowel movements
Reducing inflammation and increasing the excretion of harmful toxins through the faeces
Improving digestive hormone secretion, microbial balance, immune function, glucose tolerance, and overall intestinal integrity and digestive function.
3. Use Safe Storage and Cooking Methods
It is critical to use cooking methods that preserve the nutritional content of the produce, as improper cooking and storage methods can often render food lifeless. Grilling, steaming, blanching, baking, and pressure cooking are all methods of cooking your food. Overcooking and using microwave ovens will distort the natural structures of the food.
It is best to use stainless steel cookware and avoid nonstick cookware. When storing foods, try to avoid using plastic containers or cling wrap, as plastic can leach hormone-like chemicals.
Rifat J. Hussain and colleagues from the State University of New York's School of Public Health have shown for over a decade that exposure to polychlorinated biphenyls (PCBs) is associated with lower IQ in children.
4. Aim to Eat a Certified Organic / Bio-Dynamic Mediterranean Whole-Food Diet
Did you know that a certain amount of chemicals in your food are legally permissible?
This is called the "Maximum Residue Limit" and refers to the amount of agricultural or veterinary chemical residue allowed in your food.
For more information, visit Food Standards Australia New Zealand.
It is recommended that you use certified organic where possible and please READ THE LABELS.
Take a whole-food approach by eating produce in its most natural form. This means supporting traditional agricultural methods that avoid the use of synthetic fertilisers, pesticides or herbicides and allow the earth to rest and replenish its nutritional value using crop rotation.
In animal production, organic farming avoids the use of antibiotics and growth-stimulating hormones and aims to provide a natural environment that promotes the animal’s natural behaviour.
5. Increase Your Body’s Alkaline Balance
Alkali balance refers to the pH levels in your body. The body prefers an alkaline internal environment, as acidic pH levels can predispose you to disease.
To maintain optimum alkali pH levels, consume a minimum daily intake of 60% green leafy vegetables with low to moderate amounts of animal products and grains.
Consume a variety of raw and cooked seasonal vegetables.
Try juicing, as this is a fantastic way of ensuring a high intake of vitamins and minerals. Consume raw fruits and vegetables with caution, as excessive amounts can impair digestive function in some people.
6. Increase Your Consumption of Fermented Foods
The small intestine plays an important dual function of being a digestive and absorptive organ, as well as a protective barrier to prevent the penetration of toxic compounds or foreign substances entering the bloodstream.
Evidence has shown that the intake of fermented foods can help create a healthy microbiome and protect the function of the gastrointestinal tract. These foods include organic plain fermented dairy products, such as yoghurt and kefir, raw organic sauerkraut, kimchi, fermented beets, miso soup and kombucha.
7. Increase Phyto-Estrogen and Phyto-Nutrient Rich Foods in Your Diet
Phytoestrogens are plants that contain oestrogen like compounds. They play a role in reducing the risk of cancer, osteoporosis and managing menopausal symptoms. Phytoestrogens are contained in foods such as tofu, miso, parsley, cucumber, whole grains, seeds, alfalfa and fennel.
Phytonutrients are natural compounds responsible for the vibrant colours found in plants. Evidence has shown that phytonutrients have antioxidant and detoxification properties that protect your cells from damage.
Phytonutrient rich foods include:
Red, orange and yellow vegetables and fruit (such as tomatoes, carrots, peppers, citrus fruits and berries).
Dark green leafy vegetables (such as spinach, kale, bok choy, broccoli, Swiss chard, and romaine lettuce).
Garlic, onions, chives and leeks.
Whole grain products (such as brown rice, wild rice, quinoa, barley, wheat berries, and whole wheat).
Nuts and seeds (such as walnuts, almonds, sunflower, sesame and flax seeds).
Legumes (such as dried beans, peas, lentils, soybeans and soy products).
Cacao, and herbal teas (such as green tea).
8. Select Your Proteins, Fats and Carbohydrates
PROTEINS
All living plants and animals require protein to survive. Depending on your requirements the ideal consumption of daily protein is equivalent to 1g of protein to 1-2kg of body weight.
This is generally equal to 2-3 servings each day. Each serving is approximately the size of your palm. Protein can be consumed through the following two sources:
Primary proteins: These are from animal sources and are classified as complete proteins, meaning they contain all the amino acids necessary for DNA replication.
Secondary proteins: These are from plant sources and are classified as incomplete proteins, meaning they do not contain the full range of amino acids.
For vegans, vegetarians or those consuming a diet low in animal sources you will need to combine foods with each meal to complete the protein chain. The best combinations to make complete vegetable proteins are:
• Legumes and grains
• Legumes with nuts and/or seeds
• Animal dairy products (eggs, milk, and other products) with any vegetable.
FATS
Lifestyle and dietary fats play a crucial role in the cause and prevention of cardiovascular disease, which is a major cause of death and disease. There are several types of fats, these include:
Trans fats and saturated fatty acids
Monounsaturated fatty acids
Polyunsaturated fatty acids
Essential fatty acids
Reduce Trans Fats & Saturated Fatty Acids
The main sources of trans fatty acids (TFAs) are produced through a process called hydrogenation. TFA’s are often found in deep-fried foods and packaged foods containing margarine, refined vegetable oils and most bakery products like crackers, biscuits and cookies, which have been associated with an increased risk of heart disease, colon and breast cancer. [2,3]
Saturated fats are also a source of TFA’s. Saturated fats are mainly consumed in dairy and animal foods with the exception of coconut oil which appears to be more like olive oil. [4]
Coconut oil has been found to have anti-inflammatory properties and increase HDL-cholesterol levels or good fats.[5]
It has been shown that reducing intakes of saturated fats from an early age may help to reduce the risk of cardiovascular disease later in life. [6] A diet predominant in saturated fatty acids can damage intestinal permeability, which stimulates the production of toxins and inflammatory changes.
Monounsaturated Fatty Acids
Monounsaturated fats are found in large quantities in olives, avocado, nuts and seeds like almonds, pecans, cashews and macadamias. Increasing the consumption of these foods may play a role in reducing your risks of Type 2 diabetes and cardiovascular disease by improving blood vessel function, glucose and lipid metabolism. [7]
Polyunsaturated Fatty Acids (PUFAS)
Polyunsaturated fats are mainly derived from vegetables, nuts and seeds. Cold-pressed PUFA’s may benefit insulin resistance, lipid metabolism, inflammation and obesity-related conditions. [8]
Essential Fatty Acids (EFAS)
In summary, EFA’s are necessary for the function of the following:
Immune and cardio-metabolic function
Prevent inflammation, support cell division and membrane integrity
Brain development, oxygen transportation, and haemoglobin and energy production.
Evidence has demonstrated that a high intake of essential fatty acids (EPA & DHA) can balance triglycerides and glucose levels, improve lipid metabolism and reduce inflammation. [8]
EFA’s deficiencies and ratio imbalances have also been linked to cognitive and behavioural impairment, and likewise play a central role in human brain development and neuropsychiatric disorders including psychosis, ASD, and ADHD. [9]
AVOID SUGARS & REFINED CARBOHYDRATES
Consistent evidence has shown the chronic implications of sugar in numerous diseases. Sugar such as glucose and fructose stimulates the endocannabinoid, opioid, and mesolimbic dopaminergic systems or the reward pathways in the brain. This may explain addictive-like conditions and irregular eating behaviours. [10]
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DR ALAIN FRABOTTA is a highly qualified and experienced integrative chiropractor and functional medicine naturopathic doctor in Sydney since 1995.
With a specific interest in the treatment, prevention, and management of complex chronic diseases -
Alain is an Executive Coach in Sydney who combines Life Coaching, Health Coaching, and Lifestyle Medicine to enhance all aspects of your life.
Alain provides a holistic, person-centred, multidisciplinary, solution-focused, results-driven approach.
He integrates chiropractic, naturopathic and functional medicine, nutrition, counselling, and coaching to help you bridge the gap between your physical, mental, and spiritual health.
Alain is the leading integrative chiropractic and functional medicine naturopathic doctor in Sydney who wants to help you achieve your health and well-being goals as well as your reach full potential in life.
He is also dedicated to providing you with a personalised, targeted treatment approach that employs functional and genomic assessments to diagnose and optimise your health, well-being, and performance.
Please feel free to reach out if you have any questions or feedback
+ REFERENCES
[1] Lordan R, Tsoupras A, Mitra B, Zabetakis I. Dairy Fats and Cardiovascular Disease: Do We Really Need to Be Concerned? Foods. 2018;7(3):29.
[2] De Souza RJ, Mente A, Maroleanu A, et al. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. The BMJ. 2015;351:h3978.
[3] Downs SM, Bloem MZ, Zheng M, et al. The Impact of Policies to Reduce transFat Consumption: A Systematic Review of the Evidence. Current Developments in Nutrition. 2017;1(12):cdn.117.000778.
[4] Khaw K-T, Sharp SJ, Finikarides L, et al. Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. BMJ Open. 2018;8(3):e020167.
[5] Chinwong S, Chinwong D, Mangklabruks A. Daily Consumption of Virgin Coconut Oil Increases High-Density Lipoprotein Cholesterol Levels in Healthy Volunteers: A Randomized Crossover Trial. Evidence-based Complementary and Alternative Medicine : eCAM. 2017;2017:7251562.
[6] Te Morenga L, Montez JM. Health effects of saturated and trans-fatty acid intake in children and adolescents: Systematic review and meta-analysis. Schooling CM, ed. PLoS ONE. 2017;12(11):e0186672.
[7] Kim Y, Keogh JB, Clifton PM. Benefits of Nut Consumption on Insulin Resistance and Cardiovascular Risk Factors: Multiple Potential Mechanisms of Actions. Nutrients. 2017;9(11):1271. doi:10.3390/nu9111271.
[8] Silva Figueiredo P, Carla Inada A, Marcelino G, et al. Fatty Acids Consumption: The Role Metabolic Aspects Involved in Obesity and Its Associated Disorders. Nutrients. 2017;9(10):1158.
[9] Agostoni C, Nobile M, Ciappolino V, et al. The Role of Omega-3 Fatty Acids in Developmental Psychopathology: A Systematic Review on Early Psychosis, Autism, and ADHD. International Journal of Molecular Sciences. 2017;18(12):2608.
[10] Ochoa M, Lallès J-P, Malbert C-H, Val-Laillet D. Dietary sugars: their detection by the gut–brain axis and their peripheral and central effects in health and diseases. European Journal of Nutrition. 2015;54:1-24.