The Diet's Role in Natural Wellness
Diet is described as “the food consumed by a human or animal.” It does not imply a short-term weight-loss regimen that focuses on calories or excludes particular food categories. To keep naturally healthy, consume foods that are high in nutritional content.
These nutrients perform three functions: they fuel you so that your body can work properly, they keep you healthy, and they help you avoid illnesses.
To do this, the body needs a well-balanced diet that includes:
Protein (for growth and repair; and to make enzymes, hormones and neurotransmitters) (1) sugars and carbs (for energy) (2) fats (for further energy, insulation, cell and brain health) (3) Minerals and vitamins (4)
A well-balanced diet that includes foods from all food categories is essential for natural wellbeing. Eating a “rainbow” of fruits and vegetables, whole grains, dairy products, and protein-rich diets are among them. A natural diet for wellbeing consists of eating fewer harmful processed foods and more healthy ones.
Consider millions of years ago. There were no prepackaged meals, take-out, or sweet snacks. Food that kept our forefathers healthy did not originate from a factory and did not have an ingredient list. All meals included just one' ingredient,' which was the name of the real item.
Consider meat, fish, fruits, and vegetables. Everything was rinsed down with clean water.
“Does it mean I can't eat my favorite bread, spaghetti, and cake?” I can hear you sobbing. Yes, however, if you want to maintain your health organically, you should consume as many whole foods as possible. Everything else should be done in moderation.
The numbers don't lie. The human species would not have survived if our ancestors' food did not keep them healthy. However, for the first time in history, the younger generation is expected to live shorter lives than their parents (5). The biggest cause is obesity, which raises the chance of mortality from cancer, heart disease, stroke, and diabetes (6).
A healthy, well-balanced diet is essential for natural wellbeing. Following a few basic suggestions and eating healthy foods guarantees that your diet supports your health and wellbeing.
Before you even consider what you're going to consume, you should reconnect with your instincts. So, first and foremost, always eat when you are really hungry. The time on the wall does not indicate that it is time to eat. Listen to your body and eat just when necessary (7). Breakfast is the end of your overnight fast. However, you may break your fast at 7 a.m. or 12 p.m. Our forefathers did not eat as soon as they awoke unless an uneaten huge steak was nearby.
When you first wake up, the optimum time to drink a pint of water. You're dehydrated since you haven't had anything to drink in almost 8 hours (8). So that pint of water will go down quickly and rev up your organs, which have gotten sluggish overnight. Water is the most vital component of a healthy natural diet. You can go for weeks without food but only a few days without water (9).
While we're on the subject of listening to your body, make sure you eat slowly and thoroughly. This kickstarts the digestive process and allows your body to absorb all the meal's nutrients. Eating slowly and carefully enables our stomach to deliver the signal to our brain that our hunger has been satiated (10). Then we'll be able to quit eating. We eat to satisfy hunger, not to feel full and bloated. This is a natural method for us to consume the nourishment we need to exist. There is no need to count calories. Our bodies will automatically inform us when we've had enough.
If you want to achieve natural wellbeing, it is important to consume food as nature intended. That is, as chemical-free as possible. Unfortunately, organic food is sometimes more costly than chemically processed food. The good news is that you can include it in your diet.
Keep an eye on the supermarket's reduction counter; it's a terrific place to locate organic cuts of meat and seafood. You may cultivate your own organic veggies, which will offer you a lot of happiness and will be wonderful for your mental health (11).
You may ‘invest' in your health by purchasing one pound of grass-fed cattle, one pound of line-caught fish, or one pound of free-range poultry. Then, take each mouthful slowly and thoughtfully. Enjoy the natural flavor. Meat is OK in moderation, however, it is preferable to restrict its consumption. It is about quality rather than quantity.
Pesticides and herbicides may cause sickness and inhibit our systems' ability to absorb certain nutrients (12). This is why you should always wash and/or peel fruits and vegetables. Try washing your fruits and vegetables organically with lemon juice, cider vinegar, or even simply lots of water. This eliminates the chemicals to which the food has been exposed.
Consume seasonal fruits and vegetables (13). This implies they are more nutritious, fresher, have naturally matured, and have not traveled hundreds of miles across the globe. They also taste better! Strawberries that are flown ripen on the aircraft, not on the plant (14). This is not healthy for the strawberry or the environment (15). Eating seasonally also means that your meals will be more varied. Who wants to eat the same thing year after year?
Consume at least 5 servings of veggies every day. Aim to consume all of the colors of the rainbow. A smart piece of advice is to consume 25 different varieties of veggies during the week. This guarantees that you get the entire spectrum of vitamins, minerals, and antioxidants. Vegetables are high in these essential elements that help prevent cancer and illness (16). They may be eaten roasted, boiled, steamed, or even raw. There are no bad ways to eat veggies!
Fruit, particularly berries, contains antioxidants that protect us from illness. Fruit is the most nutritious approach to fulfill your sweet appetite! And it tastes great. Instead of sweets or candies, snack on blueberries. Berries are also excellent at reducing inflammation, which is why they are so beneficial to our health (17).
Try fresh, natural nuts instead of crisps/chips, salted peanuts, or sweet popcorn. They are an excellent source of healthy fats that keep you feeling satiated for longer. Almonds contain anti-oxidants and are high in nutrients. They help to avoid inflammation and defend against life-threatening illnesses, making them a perfect snack (18).
Although our forefathers did not consume probiotics, they did consume fermented foods. We should follow suit and consume more of these beneficial microorganisms. Every day, drink a small glass of pure organic yogurt. This is just another delicious method to satiate your sweet craving! It would be foolish to dismiss the evidence that informs us that a healthy gut is necessary for optimal mental health (19) as well as immunity (20).
To summarize, our diet works best when we focus on eating natural foods, eating naturally, and avoiding processed meals. This enables our bodies to thrive and expand, as well as live and fight sickness.
- 9 Important Functions of Protein in Your Body https://www.healthline.com/nutrition/functions-of-protein#TOC_TITLE_HDR_2
- Key Functions of Carbohydrates? https://www.healthline.com/nutrition/carbohydrate-functions
- Researchers Try to Pin Down How ‘Good Fat' Fits into a Healthy Diet https://www.healthline.com/health-news/what-is-good-fat
- Micronutrients: Types, Functions, Benefits, and More https://www.healthline.com/nutrition/micronutrients
- Mortality in the United States, 2017 https://www.cdc.gov/nchs/products/databriefs/db328.htm
- Age-adjusted death rates for the 10 leading causes of death: United States, 2016 and 2017 https://www.cdc.gov/nchs/products/databriefs/db328.htm#fig4
- 7 Things I Learned During My First Week of Intuitive Eating https://www.healthline.com/health/my-first-week-of-intuitive-eating
- Waking Up Dehydrated and Thirsty https://www.drinkhydrant.com/blogs/news/waking-up-dehydrated
- How long you can live without water https://www.medicalnewstoday.com/articles/325174
- Eating slowly helps you eat less https://www.healthline.com/nutrition/eating-slowly-and-weight-loss
- Why gardening is good for your mental wellbeing https://www.thrive.org.uk/how-we-help/what-we-do/why-gardening-is-good-for-our-health/why-gardening-is-good-for-your-mental-wellbeing
- Pesticides and human health https://www.researchgate.net/profile/Aaron-Blair-4/publication/270003458_Pesticides_and_human_health/links/54ca31d90cf2c70ce52192fa/Pesticides-and-human-health.pdf
- EAT Seasonably https://eatseasonably.co.uk/
- The Role of Ethylene in Fruit Ripening https://extension.umaine.edu/fruit/harvest-and-storage-of-tree-fruits/the-role-of-ethylene-in-fruit-ripening/
- The challenges of eating a healthy and sustainable diet https://academic.oup.com/ajcn/article/96/3/459/4576746
- Vegetables Pack a Powerful Punch Against Cancer https://www.rogelcancercenter.org/living-with-cancer/mind-body-side-effects/nutrition/vegetables-pack-powerful-punch-against-cancer
- Everything you need to know about blueberries https://www.medicalnewstoday.com/articles/287710
- 9 Evidence-Based Health Benefits of Almonds https://www.healthline.com/nutrition/9-proven-benefits-of-almonds
- The effects of probiotics on depressive symptoms in humans: a systematic review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319175/
- Probiotics and immune health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/