The Holistic Journey to Optimal Nutritional Health.
Next up in my series on Holistic health, it is time to talk about nutrition.
Our lives are filled with an overwhelming responsibilities, leaving us with limited time and energy. While finding moments to slow down can be beneficial, it's not always feasible. This is where the importance of our nutritional health becomes apparent. In today's culture, understanding the true meaning of good nutrition is crucial. Despite the overwhelming abundance of conflicting information and fad diets, it's essential to recognise the numerous benefits that proper nutrition brings to our physical and emotional well-being. In this article, I will explore the basic foundations of a healthy diet, dispel some common myths, and present a holistic approach to achieving and preserving optimal nutritional health.
Understanding Macronutrients:
Let’s begin with the key building blocks - Macronutrients. Macronutrients are the essential components of our diet that provide energy and support various bodily functions. They include carbohydrates, proteins, and fats. Balancing these macronutrients is key to a healthy diet. Any approach that advocates the complete elimination of any of these three vital components should be approached with caution and professional advice sought.
Carbohydrates: Often misunderstood, carbohydrates are an essential energy source. Opt for complex carbohydrates like whole grains, fruits, and vegetables, while limiting refined sugars and processed foods.
Proteins: Vital for tissue repair, immune function, and hormone production, lean sources of protein such as poultry, fish, legumes, and nuts should be included in your diet. If you do not consume meat, fish or dairy then it is still possible to get the right amount of protein but you may need to be more deliberate in your planning.
Fats: Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are important for brain function and nutrient absorption. Limit saturated and trans fats, commonly found in processed foods.
Understanding Micronutrients:
Next up are the Micronutrients. Micronutrients, including vitamins and minerals, play a crucial role in maintaining optimal health. They support various bodily functions, such as cell repair, immune system function, and energy production. Ensure you incorporate a variety of fruits, vegetables, whole grains, and lean proteins to obtain a broad spectrum of micronutrients. If necessary, consider supplementation after consulting with a healthcare professional.
Debunking Common Nutritional Myths:
If you are familiar with ‘diet’ culture then some of these myths may resonate with you. They are common mis-truths and misconceptions which can actually do more damage than good.
a. Myth: "All fats are bad for you."
Reality: Healthy fats are essential for our bodies. Opt for unsaturated fats, like those found in fish, nuts, and olive oil, while limiting unhealthy saturated and trans fats.
b. Myth: "Skipping meals helps with weight loss."
Reality: Regular, balanced meals are vital for maintaining stable blood sugar levels and preventing overeating. Focus on portion control and choose nutrient-dense foods to support your weight management goals.
You may have heard about intermittent fasting. There is evidence that this approach can be beneficial for some people in controlling or losing weight but it is not a one size fits all approach. If you are considering this as a way to improve health or lose weight you should first consult with a qualified dietician as it may not be appropriate for your goals or your body.
c. Myth: "Eating after 8pm. leads to weight gain."
Reality: Weight gain is determined by the total number of calories consumed versus expended throughout the day, not the timing of meals. It's more important to focus on overall calorie balance and food choices.
Adopting a Holistic Approach to Nutritional Health:
So how does our nutrition fit into our overall holistic health? Well, what we choose to eat, and how we eat, is often determined by factors such as sleep, exercise, hydration and our emotional state. Alongside this is the physiological impact of food on our body and our ability to absorb nutrients - for example, did you know that if you eat when you are stressed the ability of your body to absorb nutrients from your food is impaired. So, you could be eating the more nutritious meal in the world but if you eat it in a stressed state you will not get the full benefits.
Therefore, when you are thinking about improving your nutrition it is important to look at others lifestyle factors - consider the following:
Hydration: Drink plenty of water throughout the day to maintain proper hydration and support your bodily functions.
Physical Activity: Regular exercise not only helps with weight management but also promotes heart health, improves mood, and enhances overall well-being.
Sleep: Prioritise quality sleep, as it plays a significant role in maintaining hormonal balance, appetite regulation, and cognitive function.
Mindful Eating: Pay attention to your body's hunger and fullness cues, and aim to eat mindfully, savouring each bite. This practice helps develop a healthier relationship with food and prevents overeating.
Emotional Well-being: Recognise the connection between emotional well-being and eating habits. Seek healthy coping mechanisms, such as meditation, counselling, or engaging in hobbies, to manage stress and emotional eating.
Our relationship to food and eating is complex and is often dictated by ingrained habits and mental choices that we are largely unconscious of. One of the first steps to improving your nutrition is to bring full awareness to not only what you eat throughout the day but the factors that impact on your choices. We are all creatures of habit and so if you want to supercharge your nutrition and derive the full benefits that come with doing so, you will need to address your current habits - both thoughts and behaviours.
This is part of what I do as a Coach, so if you have struggled with your relationship with food and feel you have exhausted the usual avenues with no long term success it may be worth investing in yourself with a coach who can help you to identify what is holding you back from your wellness goals. Whether that is simply to improve your nutrition, change your diet for health reasons or to lose weight, I can help you.
So what can we conclude?
Achieving and maintaining optimal nutritional health is a lifelong journey that requires balance, knowledge, and a holistic approach. By understanding macronutrients, embracing micronutrients, debunking myths, and adopting a holistic lifestyle, you can nourish your body and mind, supporting your overall well-being and vitality.
Remember, consult a healthcare professional or registered dietitian for personalised guidance and recommendations that align with your specific needs.
You have one life, do not settle for health and well-being that are lacking or impaired - embrace a change so that you can live your best life in the best health.
Contact me for more information or to find out about my programmes.
Your Wellbeing. Your Life. Your Future. Your Choice.
"Life is short so make it happen. Live your life to the fullest, keep pushing forwards and take little actions every day towards your dreams. Time is precious and every moment counts"