Introduction

Everyone’s life is different. Our dietary needs, restrictions, and goals should be evaluated based on the individual. Although we all have different needs, we all share the common goal of health & longevity. It’s no illusion that improving our overall health through food is possible, but turning that part of our lives around or even just adding new items to it can be daunting. Food is a safe place, or it should be. It should be a ritual of recovery and healing, not something we worry about or walk on eggshells with. Before we can look at own diets, we should remember to go easy on ourselves and not make drastic changes. The human body doesn’t deal well with quick changes so it’s important to have some grace with our pursuit of health & nutrition. Rome wasn’t built in a day, and if it was it more than likely would’ve crumbled soon after.

While I don’t believe there’s a universal “diet” for everyone, there are things we can all do and steps we can take to improve our nutrition and overall health.

Hydration

Hydration is a vital aspect of maintaining a healthy diet and overall well-being. Every cell in our body needs water to function and most of us live the majority of our lives slightly dehydrated. Poor hydration can lead to a multitude of health problems including but not limited to nausea, anxiety, lethargy, trouble focusing, and muscle cramping.

Some people may need less, while others need far more water. Again, it all depends on our lifestyle and goals. The general rule of thumb is to drink one ounce of water for every two pounds of body weight daily.

Electrolytes are often an elusive part of learning about hydration but need to be identified and understood to truly strive for real hydration. Electrolytes are minerals like sodium, potassium, and magnesium that help regulate fluid balance in the body. When we sweat or lose fluids, we also lose electrolytes, which are essential for maintaining proper hydration levels. Replenishing electrolytes through hydration, especially after exercise or in hot weather, helps restore homeostasis and can lead to supporting optimal body performance.

Seed Oils & Inflammatory Responses

Seed oils, often overlooked in dietary discussions, play a pivotal role in our body’s inflammatory responses. Extracted from seeds like soybean, corn, and sunflower, these oils are rich in omega-6 fatty acids, which, when consumed in excess, can tip the delicate balance of the omega-3 to omega-6 ratio in our bodies, promoting inflammation. Just as hydration is vital for cellular function, understanding the impact of seed oils on inflammation is essential for fostering a balanced diet and promoting overall well-being in our current society.

Hydrogenated oils, commonly found in processed foods, undergo a chemical process called hydrogenation. This process increases the shelf life and stability of the oil, but it comes at a cost to our health. During hydrogenation, unsaturated fats in the oil are converted into trans fats, which are known to raise LDL cholesterol levels and increase the risk of heart disease if left untamed.

Furthermore, the heating process involved in hydrogenation can further breakdown the quality of the oil. High temperatures used in processing cause oxidation of the oil, leading to the formation of harmful compounds called lipid peroxides. These compounds contribute to oxidative stress in the body, promoting inflammation and damaging cells throughout.

In essence, while hydrogenated seed oils may offer convenience and shelf stability to food products, the heating process involved in their production and subsequent cooking can diminish their nutritional value and pose many health risks. Opting for healthier alternatives like natural oils or fats, such as extra virgin olive oil or coconut oil, can help mitigate these risks and promote better overall health.

Gut Health & Microbiome

Gut health and the microbiome often take a backseat in health conversations, yet they wield significant influence if not just as much over both our physical and mental well-being as traditional concepts. The microbiome, a diverse ecosystem of bacteria residing in our digestive tract, plays a pivotal role in digestion, immune function, and even mood regulation. Just as hydration is crucial for cell function, understanding the symbiotic relationship between our gut and its microbial inhabitants is essential for fostering optimal health.

However, modern lifestyles, with their common reliance on processed foods and overuse of antibiotics, can disrupt this delicate balance, leading to gut trouble and a host of other health issues. Poor gut health has been linked to digestive disorders, autoimmune conditions, and even mental health disorders like anxiety and depression.

Factors like chronic stress can further exacerbate gut imbalances, as the gut and brain are intricately connected through the gut-brain axis. Stress can disrupt the gut microbiome composition, leading to inflammation and neurotransmitter imbalances that affect mood and cognition.

Through incorporating a variety of fiber-rich foods, fermented foods, and pre/probiotics into our diets, along with stress-reduction techniques like meditation and adequate sleep, we can promote a thriving gut ecosystem and support optimal health from the inside out.

What Is The Goal?

Intention shapes every aspect of our journey with diet and nutrition. Without a clear goal or objective, navigating the vast sea of information becomes daunting. It’s like setting sail without a destination in mind; we may drift aimlessly or get lost in the currents. Personal goals provide a compass, guiding our choices and actions towards a specific outcome. Whether it’s weight management, athletic performance, or overall health, intentionality brings clarity to our dietary decisions. My own goal is to cultivate sustainable eating habits that nourish both body and mind, fostering vitality and longevity. In this complex realm of dietary advice and information, intentionality becomes the compass rose for achieving optimal health.

Self Research & Learning

Self-research and self-learning are invaluable tools on the journey of personal health and well-being. I highly recommend doing personal research and learning what you’re passionate about. With the commonality of the internet, information about anything and everything is more available than ever before. While I recommend diving into your own journey, I do want to preface and say it’s important to approach all information with a grain of salt and only trust information based on facts and research. Do not trust information on confirmation bias, bandwagoning, personal opinions, or indefinite research. Like sifting through a library, we must distinguish between reliable information and mere speculation.

In Conclusion

Through the many facets of diet & nutrition, we, as individuals and communities, can strive to bring awareness to what enters our bodies and lead our children & ourselves to an easier, less tumultuous pursuit of health.