Holistic Approaches to Optimal Health
In this article we discuss five key components crucial for achieving and maintaining good health. These components include Energy Balance, Quality of Nutrition, Importance of Healthy Gut Bacteria, Fasting, and Variety in Food Intake. Each section examines relevant scientific studies and their health benefits, emphasising the decreased risk of various diseases.
Let’s dive in!
Energy Balance: Calories Intake vs. Calories Expended
Energy balance is a fundamental principle for managing body composition. Research by Hall (2012) demonstrated that changes in body weight are closely associated with alterations in caloric intake and expenditure. It seems pretty obvious that a well-controlled energy balance is essential for achieving optimal body composition and preventing obesity-related health issues. At the risk of oversimplifying how to control body weight and composition as there are a number of secondary factors to this equation, it is a useful starting point. There are a number of ways you can determine your energy (food) needs and compare that figure to the energy (food) input. My app “Aligned Coaching” can help you discover a recommend calorie intake based on your age, current weight, level of weekly activity and your goals. You can also use the app to create meal plans that meet these recommendations, including macro percentages for intake of proteins, fats and carbohydrates. To find out more click the video link below for a demo and sign up to the “EAT Foundations Course.”
Quality of Nutrition: Macro and Micronutrients
The quality of nutrition plays a pivotal role in overall health. The concept that not all calories are created equal is exemplified by a study published in the New England Journal of Medicine (Mozaffarian et al., 2011), which showed that the source of calories significantly influences health outcomes. Focusing on whole foods, rich in essential macro and micronutrients, is crucial for nourishing the body and mind.
Macronutrients: Fats, Proteins, Fiber, and Carbohydrates Understanding the role of macronutrients is vital. Research by Ludwig et al. (2018) highlighted the importance of dietary fat quality in metabolic health. Proteins are essential for muscle maintenance (growth, repair, tone), and a high-fibre diet has been linked to improved digestive health (Holscher, 2017). Balancing carbohydrate intake is critical, as evidenced by studies associating high refined carbohydrate (processed foods, sugars, juices) consumption with increased risks of chronic diseases (Malik et al., 2010).
You need a good balance of these vital nutrients and depending on your goals, the ratio may be different from one person to the next. As a starting point I would encourage anyone embarking on a health drive to eat a diet rich in “bio-available” (easily digestible) proteins and fats with the addition of carbohydrates for fibre and energy.
Daily Percentage Split
40% Protein
40% Carbohydrate (60% from vegetables and the remainder from berries and fruits)
20% Fats
Importance of Healthy Gut Bacteria and Flora
The gut microbiome profoundly influences both physical and mental health. Studies, such as those conducted by Cryan and Dinan (2012), have demonstrated the bidirectional communication between the gut and the brain, influencing mood and cognitive function. Maintaining a diverse and healthy gut microbiota through a balanced diet contributes to overall well-being. The food you eat signals your body chemistry and drives future action. If you want to improve your health, wellness and decision making in life, then improving your gut health is a must.
My daily nutrition includes foods that “set-up” my gut for better function. Before any meal I have one of the following:
A spoon of kimchi or sauerkraut
A shot of apple cider vinegar
Fasting: Physical and Mental Benefits
Intermittent fasting has gained attention for its potential health benefits. Research by Mattson et al. (2017) indicates that intermittent fasting may improve metabolic health, enhance brain function, and reduce the risk of age-related diseases. Understanding the science behind fasting can empower individuals to adopt effective strategies for overall health.
This is a huge topic to unpack and so I will leave that for a future discussion but for now here’s the plan I follow:
After waking up I drink a pint of filtered water with a grind of earth salt. I won’t eat until 1 or 2pm but will continually sip on water mixed with an electrolyte blend. At approx 1/2pm I will have a protein, fat and fibre rich meal and a couple mugs of tea. I’ll eat a lager meal around 4pm, this will have protein, fats, fibre and additional fruit. If theres time between teaching, I’ll have a small snack around 7pm but more often than not I wont eat again.
Now, this isn’t a recommendation, it’s simply what I do and it works for me. I eat all of my food in a 6 hour window and I fast for 18 hours, 7-8 out which I’m sleeping. I find this helps my mental focus in the mornings and when I come to my first meal at lunchtime, I enjoy it with more appreciation.
For those experimenting with a daily extended fast I reccomend 12 hours without food. That’s really accessible and studies have shown dramatically aids in better sleep patterns and energy levels. If your final meal ends at 7:30pm then your next meal is the following day after 11:30am, lets call it mid-day. When you follow this protocol, your body is better prepared for the first meal of the day, and the slight hunger keeps your mind focused throughout the morning.
Variety in Food Intake: A Key to Nutritional Adequacy
Consuming a diverse range of foods ensures nutritional adequacy. Severla studies emphasise the importance of dietary variety in meeting nutritional needs and preventing deficiencies. Incorporating a wide array of nutrient-dense foods supports overall health and reduces the risk of nutrient imbalances. The common phrase “eat the rainbow” is the best guide for nutritional flexibility. As a very general guide, the colour of the fruit or vegetable is linked to the vitamin, enzyme and mineral profile, meaning eating a variety of colour nourishes your system with a multitude of life enhancing chemicals.
Conclusion
The studies outlined in this article underscore the significance of energy balance, quality of nutrition, healthy gut bacteria, fasting, and dietary variety in promoting good health. Understanding these components and implementing evidence-based practices can lead to improved physical and mental well-being, along with a decreased risk of various diseases.