The Foundations of Health

Let’s face it, taking a multivitamin here and there or doing a juice cleanse over a weekend will not get us the health we’re looking for.  The best approach is to build a solid foundation of habits and maintain them over time.

 You don’t have to be in construction or an engineer to know that the buildings that last the longest are built on the strongest foundations.  It is way too easy for us to overly fixate on the “doing” aspect of reaching our goals and not spend enough time considering the cost, sacrifice, or discipline that goes into the planning process.

 The proper foundations of health are built upon a series of habits cultivated over time. Just as you wouldn’t build a house without a strong foundation in place, good health is based on a strong foundation of healthy habits instead of quick fixes.

 It is increasingly difficult to maintain healthy physiology in today’s world. From environmental stressors to lifestyle factors, the conditions for achieving good health are hardly optimal.  Some of you reading this may be trying to get your health back on track.  Others may be struggling to find answers to your chronic condition.  Either way, the following foundations are a great place to start or to work towards, respectively. 

This article lines out simple formulas that will help support your immune system, brain function, and overall wellness. Making lifestyle changes can be daunting for many, however, as you will see foundations of health are not that complicated.  Regaining your health should never be complicated. 

Eat a Diet That Best Supports Your Body

There are several great dietary approaches to health.  Which one is best for you depends on your condition and the season of healing you are in.  Elimination diets and the AIP diet are wonderful for resetting our digestion and calming the immune and inflammatory responses.  Keto, Paleo, and Mediterranean diets have all earned their place through their ability to help lose weight, fight cardiovascular disease, and reverse diabetes. 

Short of working with a practitioner on which food plan is indicated for your needs, many of us can get a great start or maintain health by simply following a balanced diet.  A balanced diet gives your body the nutrients needed to function at its best.  Processed foods have crawled on their belly and slithered their way into our grocery stores and homes, hissing their deceptions of ease and convenience.  But these foods don’t have near the nutrient density of whole, fresh foods.  What’s more, whole foods actually taste better and leave you more satisfied and full of energy!

At the risk of being too remedial, I’d like to remind us of some of the high points of a balanced diet.   

●      Fruits and vegetables are full of nutrients, vitamins, and minerals that your body needs for its most vital functions. The next time you are in the produce department, add these nutrient-dense picks to your basket:

○      Berries - Have been shown to be the fruits with the highest levels of antioxidants. Studies have found blueberries to support cardiovascular health and lipid metabolism.

○      Citrus fruits - Oranges, grapefruits, and lemons are all excellent sources of vitamin C, which is crucial to our immune function.

○      Leafy greens such as kale and spinach - Leafy greens are packed full of vitamin C, vitamin A, and vitamin B6. Kale contains potassium, calcium, and magnesium.

●      Make animal and plant protein a part of every meal. Protein is the building block of every cell in our body, helping to build and repair cells and tissues.  Too much can be just as much of an issue as not enough.  Think of it more as playing a supporting role and not the lead.  Healthy protein options include:

○      Quality, grass-fed meat

○      Sustainably sourced, wild-caught seafood, like salmon

○      High-quality, organic poultry, including chicken or turkey

○      Pasture-raised eggs

○      Legumes, such as beans or peas

●      Your meals also should include color, herbs, and spices. Not only do these enhance the flavor but are excellent sources of antioxidants and polyphenols.  These are plant compounds that reduce inflammation and aging.  Foods with some of the highest sources of antioxidants and polyphenols:

○      Berries and Pomegranates

○      Red Wine

○      Green Tea

○      Olive Oil

○      Cocoa Powder and Dark Chocolate

○      Cloves, Peppermint, Capers, Star Anise

●      Lastly, healthy fats are essential for optimizing your health. In the past, we were told to avoid fats for weight loss.  However, our bodies need them to function properly; the brain is made up of 60% fat!  Healthy fats, as found in olive oil, butter, nuts, and fish, support healthy membranes, healthy hormones, and absorption of fat-soluble vitamins.

Include Quality Supplementation for Optimizing Health

Supplementing with certain vitamins can help us go from adequate health to optimal health. Research has found that approximately 90% of people don't consume the recommended amount of important nutrients from their food alone – this is where supplements can give you a much-needed boost.  There are many factors that cause poor nutrient absorption – from digestive issues to deficiencies in the soil. However, the following supplements can help bolster your health’s foundation:

●      A daily multivitamin to ensure all your nutritional bases are covered. Look for one that contains optimal levels of vitamin A, vitamin C, magnesium, calcium, and vitamins B1, B2, B6, and B12 – these will all help support your immune system and energy levels.

●      Omega-3 fatty acids are essential for brain health and supporting a healthy inflammatory response.  Fish oil also has been associated with cardiovascular health.

●      Vitamin D. Many people can benefit from supplementing this “sunshine vitamin”, especially during the winter months. Vitamin D is essential for gut, bone, and immune health.

●      Magnesium happens to be one of the highest mineral deficiencies in humans. A quality magnesium supplement will help support many functions in the body, such as nerve transmission, energy production, and bone and cell production.  It also will help with your relaxation and sleep quality.

●      Probiotics help promote “good” bacteria in the gut microbiome, which is important for healthy digestion and mood.

While these are general guidelines, always work with a healthcare practitioner before introducing a new supplement to see what is right for your specific needs.

Ensure Quality Sleep Every Night

No healthy foundation is complete without adequate sleep. Sleep is a crucial time for our bodies to rest, reset, and repair.

Most adults require 7-9 hours of sleep nightly, although individual needs vary. The quality of uninterrupted sleep is important. This can be difficult when we are stressed or have poor lifestyle habits, however. To promote healthy sleep, adopt these habits:

●      Avoid caffeine in the afternoon or evening hours

●      Allow a few minutes of the morning sunlight to hit your eyes when you wake up

●      Try banning all screens before bedtime — the blue light interferes with melatonin production and is disruptive to our natural circadian rhythms.

●      Sleep in a cool, dark bedroom.

●      Exercise during the day, but avoid intense exercise too close to bedtime.

Don’t Forget Daily Intentional Movement

Staying active is a vital part of healthy living. Research has shown that daily physical movement is highly beneficial for both the body and mind.  This can be anything from taking a walk to high-intensity interval training (HIIT) workout.

Daily movement is about more than just your muscles. It helps promote brain health and sharpens your focus. Regular exercise may also lower your risk of developing lifestyle diseases and help alleviate stress.  For optimal health, the CDC recommends around 150 minutes of moderate-intensity physical activity and 2 days of strength training for adults.

You can easily increase your daily movement by taking the stairs more, going for long daily walks, and taking regular movement breaks during the work day. This kind of non-exercise activity thermogenesis (NEAT) boosts your metabolism. Even 10 more minutes of activity a day can show benefits to your health.

Maintaining optimal health is crucial for supporting the span and overall quality of your life. In order to achieve this, we need to focus on the foundations.

This includes:

●       A healthy diet bolstered by supplementation

●       Proper, uninterrupted sleep

●      Daily movement

Committing to these basic practices will help you build a strong foundation against disease, illness, and other stressors. Just remember that good health is not given but must be consciously cultivated and maintained.

If you’d like to work with Dr. Cox on building this foundation together, reach out! Good health is closer than you think.