I'm not here to debate what you should eat, but here are three principles I feel are important if you are interested in improving health and wellbeing with diet and nutrition.
Healthy habits are essential for overall well-being. These three basic principles are ones I often share with patients dealing with chronic health issues. Most people can improve their health, with improvements ranging from mild to complete resolution of symptoms. These principles apply broadly, especially if you aim for significant recovery from any health problem.
Your future is shaped by your habits. Make it a priority to surround yourself with people who support healthy eating rather than those who encourage poor dietary choices. The “wrong food crowd” often indulges in takeout, fried chicken, and sugary drinks. Some friends may not support your new healthy lifestyle, making it easier to feel tempted to revert to old habits, such as excessive alcohol consumption.
The wrong food crowd can negatively influence your dietary habits, drawing you back into eating fries, burgers, chocolates, snacks, candy, and other highly processed foods and drinks. They likely consume minimal fruits and vegetables, plenty of alcohol, and caffeinated drinks, and don’t drink much water. Studies have shown that poor diets cause more deaths than smoking (Aubrey, 2019).
Good friends will encourage your healthy diet and behaviors. Avoid friendships centered around junk food and alcohol if you want to maintain long-term health.
Without your own plan, you’ll fall into someone else’s. Are they worried about becoming pre-diabetic? Probably not. Do they adopt healthy lifestyle habits like regular walking? Unlikely. Do they eat fresh fruits, vegetables, nuts, and seeds? They probably rely on take-away stores and Uber Eats.
Don’t fall for the wrong food crowd. Poor lifestyle habits often accompany poor dietary habits, including staying up late, risky behaviors, and excessive alcohol consumption. Surround yourself with positive influences instead.
New healthy habits replace old ones over time. Moving from a diet full of refined foods to one rich in raw vegetables, fruits, and juices can take six months to two years. During this period, your gut function and overall health improve, and healthy habits become second nature.
Think of your gut as a garden—it takes time and patience to cultivate. Once a neglected garden transforms, maintaining it becomes routine.
– Shopping and Preparing Food: Learning how to shop for, select, prepare, and cook fresh foods takes time. Find suppliers, understand their offerings, and explore farmers’ markets for fresh produce. When on a processed food diet, you don’t care about food quality. Transitioning to fresh foods changes this.
– Improving Digestion: As gut function improves, you can tolerate more raw foods. Healthy eating habits lead to better digestion and balanced bowel flora. This transformation doesn’t happen overnight.
– Bowel Function: Good eating habits result in better bowel function, with fewer digestive issues like gas and bloating. Strong gut health makes it easier to resist junk food temptations. Conversely, poor gut health makes it hard to identify aggravating foods, leading to symptoms like bloating and gas.
Those with excellent kidney, liver, and gallbladder function have often developed better eating habits. Older people with great gut health usually have regular bowel habits. Most patients with health problems need to improve their diet to enhance their bowel and bladder habits and overall health.
Become more intuitive. If a food, beverage, or supplement makes you feel unwell, discontinue it. If something makes you feel good, maintain it in your diet but be cautious about overconsumption, like with alcohol. Pay attention to your eating habits and avoid constipation. If your gut is problematic, identify potential dietary causes and adjust accordingly.
Rest when your body needs it. Overworking or overexerting yourself can hinder recovery.
Listen to your body’s signals, as it will manifest symptoms to get your attention.
Further reading: How Diet Affects Mental Health
Achieving and maintaining good health requires time and dedication. Buying, preparing, and cooking fresh foods takes effort, but it’s essential for feeling great. Patience and perseverance are key to reaching your health goals.
Instead of letting procrastination or boredom hold you back, focus on the reasons you want to improve your diet and lifestyle. Engage positively with others and celebrate your regular achievements, no matter how small.
Find a balance between work and relaxation, and remember to take regular breaks to recharge.
As your health improves, your motivation will naturally increase. Stay inspired during your journey to a healthier diet, and remember that experienced healthy eaters find it easier to stay on track because they truly understand the benefits.