A summary of 7 aspects of health and nutrition that we could learn about and work on to improve our health and well being along with book recommendations to learn more about them
Introduction
This article discusses some aspects of health and nutrition you could choose to work on for a healthier life. I am not a doctor and this is not medical advice. I am sharing things I have read about, watched or listened to, in a way that I understood it. It could have errors and is likely lacking in the most up to date knowledge that we collectively have.
Metabolic syndrome
Metabolic syndrome is a group of conditions which raises one’s risk of heart disease, stroke, diabetes and other serious health problems according to it’s definition on National Heart, Lung and Blood Institute website. It is a big driver of disease and if you can prevent it then you could potentially have a better quality of life with an improvement in your health span. A major driver of metabolic syndrome is likely insulin resistance. There are certain things that we could improve on to help with insulin resistance. A change in our diet where we consume less sugar and don’t over consume energy in general is something that we could work on. Fasting and varying the timing between meals or snacks are other options. Different systems in our body work together and influence each other. Improvements in areas of our life like sleep, stress, hydration, movement or other such factors are also going to play a role in our metabolic health. I mentioned over consumption above and I want to expand on it a bit. It is a complex topic but having a basic understanding of how different macro nutrients affect satiety could help make better choices when it comes to food.
Recommended books:
- Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine by Robert H Lustig
- Eat Like The Animals: What Nature Teaches Us About the Science of Healthy Eating by David Raubenheimer and Stephen J. Simpson
Fasting
Fasting as I think about it is a tool you could use to improve your insulin sensitivity and a break you give your body for repairing and rejuvenating itself to a certain degree. The repairing and rejuvenating part of fasting could be because it induces autophagy and help in the removal of senescent cells. It could also help us in making our bodies more metabolically flexible which is probably good for us. There are good and bad ways to fast so building an understanding about the recommended ways to do it is going to help you in doing it safely and effectively. If you are going to incorporate it into your lifestyle, discussing it with your health care provider is recommended. It will help you in determining if it can be compatible with your health conditions, medications or if it’s appropriate for your age.
Recommended book:
- Complete Guide To Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting by Jimmy Moore and Jason Fung
Related article:
Sleep
Sleep gives your body time to rest and repair. It is important for emotional regulation, memory etc. When it comes to improving sleep we could work on the light exposure we have in the morning and evening as a signal to our biological clock, timing of our meals or snacks, temperature at which we sleep, consumption of coffee, tea, alcohol or napping. Improving sleep has positive effects on our metabolic health, immunity or general mood to name a few.
Recommended books:
- Life Time: Your Body Clock and Its Essential Roles in Good Health and Sleep by Russell Foster
- Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker PhD
Related article:
Poisons
Our environment is filled with various chemicals and some of them are harmful for us. Understanding the relevant poisons in our environment, food and water is important to avoid, limit or manage exposure. For example if you see a warning about hazardous air pollution levels then look for any information about ways to reduce exposure if or when possible. Or if you come across news of lead poisoning in your area see how it affects you and the measures to take in avoiding or limiting it. There are toxins in our food and water supply too that we may not be aware of or not paying attention to. These could be things like herbicide residues, mold, additives or preservatives. Dosage also matters like in the case of taking one pill being helpful vs taking ten which could be lethal.
Recommended book:
- The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain by Dr. Steven R Gundry MD
Immunity
A balanced immune system is essential for fighting off infections, managing other bodily damage or in general upkeep of our body. Ideally it has to function without causing side effects more than it needs to be. Understanding how our immune system works at a general level will likely help in having a better understanding of the factors that affect it, what would work and what would probably not work. It will likely help in understanding what terms like “immune boosting” or “immune support” mean. An other area would be how vaccines work, how it is helpful or how can it be harmful. These are all questions that help in making sound decisions which could potentially have immense benefits or severe consequences.
Recommended book:
- Immune: A Journey into the Mysterious System That Keeps You Alive by Philipp Dettmer
Strength, Movement and Flexibility
You need to maintain some level of strength and flexibility to function independently for certain tasks, especially as we get older. This could be tasks like going to the toilet, lifting groceries etc. As far as I know(Keep in mind I am not a researcher or a doctor) we don’t know the optimum amount of exercise for being at peak health, strength and flexibility wise. From the lifestyle of people living in blue zones, from what I can gather from some videos, documentaries etc online, they are not necessarily going to the gym everyday. So it could be that incorporating movement into our life for example walking to get groceries, cycling through the park etc may be good enough for our health.
Microbiome
Our bodies depend on certain microbes to help digest food, balance our immune system or out compete harmful microbes. When it comes to the balance of our gut microbiome, things like different kinds of fiber in our diet, antibiotics or sugars all play a role. As far as I know this is a new field of research and we don’t have that much information about the different microbes or their interactions to suggest an optimum plan for a balanced microbiome. Seeking credible information from credible sources as it becomes available would be a good idea.