Holistic Nutrition- Eating for Your Mind, Body, and Soul
“Let food be thy medicine and medicine be thy food”- Hippocrates
Eating is one of the most basic of human needs. At its core, we eat because we are hungry. Before our understanding of nutrition, cavemen used to eat solely out of necessity. Basically, we eat for satiety. However, if it is all about satiety, in theory, we can eat anything and be full and function, albeit not very well.
But food is so much more than that. And nothing acknowledges the vital role of food in our lives more than HOLISTIC NUTRITION. Holistic nutrition is about nurturing the body, mind, and soul. It is a balanced and sustainable way of eating that extends beyond diets and calories. It is a way of eating that champions true wellness.
What Exactly is Holistic Nutrition?
Basically, holistic nutrition is eating for the mind, body, and soul. It is a comprehensive approach to eating that extends beyond mere calories and macros. In holistic nutrition, it is not just what you eat and when you eat it; it is how you feel, think, and live.
One of the basic principles of holistic nutrition is that each individual has different nutritional needs depending on their lifestyle, emotional well-being, and even financial position.
As such, holistic nutrition is not a one-size-fits-all diet.
Difference between holistic nutrition and conventional nutrition
The main difference between holistic nutrition and conventional nutrition is the approach.
Conventional nutrition typically focuses on your physical well-being, how food affects the body.
Holistic nutrition, on the other hand, looks at the whole picture. Holistic nutrition considers all aspects of lifestyle and health.
For instance, you might be eating the best diet in the world; however, if you are constantly stressed, you will not be your best self. With holistic nutrition, we consider all aspects of well-being, including emotional health, in food choices.
In holistic nutrition, everything is connected, and each element influences the other in one way or another.
What Should You Prioritize for Holistic Nutrition?
The nutrients you are taking
Holistic nutrition focuses on your nutrient requirements. What are your macronutrient requirements? What are your micronutrient requirements? Macronutrients include carbohydrates, proteins, and fats. Micronutrients, on the other hand, are vitamins and minerals. Everyone requires different amounts of these nutrients.
However, focus on minimally processed foods. These include fruits and vegetables, whole grains, nuts, and other such foods. For your carbohydrate needs, prioritize complex carbohydrates over simple carbohydrates.
Eat healthy fats.
Ideally, you want to stick with whole, unprocessed foods to meet your unique nutrition needs.
Where does your food come from?
It is easy to walk to the grocery store, grab what you need, head home, cook, and eat without thinking about where that food comes from. You might notice and complain about the grocery bill, but that’s about it.
It is even easier to walk to a restaurant, order, and eat without considering where the food is sourced.
It is even easier to get food delivered. You get where I am going with this.
Holistic nutrition encourages you to consider where your food is sourced and connect with local farmers.
Learn how to read your labels. Understand what non-GMO means and what no-added additives imply.
If possible, get your groceries from the local farmers market, even if it is just the in-season produce. It will be cheaper and fresh. Interact with farmers.
This deeper connection to your food will allow you to appreciate it more and recognize that food extends beyond providing your nutritional needs.
Associations with food beyond satiety
One of the most underrated aspects of food, when approached from the lens of just fueling our bodies, is the connections associated with it. Food can connect us to different people, memories, and our unique lives. Some foods remind you of the summers you spent at your grandmother’s, and some remind you of winter, cozying up and looking forward to Christmas.
Occasionally, make a point of eating something you associate with a happy memory. The nutritional value doesn’t matter. It is more about the sentiment and its positive effect on your overall mood and energy.
Relationship with Food
With so many diets out there and everyone talking about the importance of clean and healthy eating, it is challenging to have a good relationship with food.
Holistic nutrition encourages you to dig deep and really ask yourself what your body needs and how you can best provide those needs. By consciously and mindfully focusing on what your body needs, you can enjoy any meal or snack without the guilt of feeling like you are consuming something terrible. Remember, we mindfully and consciously listen to our bodies, not indulge in unhealthy foods just because we crave them.
Besides, actively listening to your body allows you to practice intuitive eating. Intuitive eating means eating when hungry and stopping when you feel full. Such an approach reduces binge eating and snacking for the sake of snacking. Imagine not worrying about the portions but merely enjoying your meal until you feel full.
How life Influences nutrition
The fundamental idea of holistic wellness is that different aspects of our lives influence our health, and these aspects influence each other. With that in mind, we know that other aspects of your health and wellness will affect the foods you decide to eat.
Your emotional well-being can affect your nutrition. For instance, your digestion may suffer when you are stressed and frustrated.
Food as Medicine
Holistic nutrition emphasizes eating healthy food that goes beyond merely fueling our diet. Food should support the body’s natural process and positively impact not only our physical health but also our emotional and mental health.
For instance, lemon balm promotes digestive health and reduces stress and anxiety, while garlic boosts immunity.
What are the Benefits of Holistic Nutrition?
Following a holistic nutrition diet can have several advantages, including;
Improved sleep quality- Trouble sleeping? Instead of over-the-counter quick fixes, holistic nutrition works to fix the underlying issues such as hormonal shifts, nutrient deficiencies, and diet. Some principles of holistic nutrition, such as a balanced diet, lighter dinners, and magnesium-rich foods, can improve sleep quality. Similarly, some healthy herbal teas enhance the quality of sleep.
Besides considering the whole body, holistic nutrition encourages other activities, such as gentle stretching, yoga, and reducing sugary treats before bed, which improve sleep quality.
Better energy and mood- When you eat nutrient-dense, unprocessed meals, including healthy fats, your energy and mood naturally rise. Besides, avoiding too much sugar reduces spikes in blood sugar that cause mood swings.
Improved immune system—Holistic nutrition is necessary for a strong immune system. By focusing on a well-rounded diet with customized macro and micronutrients, you provide your body with the necessary raw materials to fight off diseases. Holistic nutrition will also ensure you get quality immune-boosting foods.
Prevents Diseases—Holistic nutrition does more than just fuel the body. Eating patterns based on vegetables and fruits, whole foods, and healthy fats have repeatedly shown to prevent metabolic conditions such as obesity, diabetes, and cardiovascular issues. In short, holistic nutrition reduces risk factors associated with various illnesses.
Balanced blood sugar- Holistic nutrition encourages low sugar consumption and avoiding processed foods, reducing blood sugar spikes.
Similarly, holistic nutrition reduces cravings and overeating by focusing on intuitive and mindful eating.
Improved digestive health—Holistic nutrition, which focuses on whole and unprocessed foods, including fiber-rich foods, supports gut health. Gut health plays a crucial role in our overall health, from immune support to mood regulation.
So, What Exactly Should You Prioritize for Food on Holistic Nutrition?
The fundamental aspect of holistic nutrition is eating food that not only fuels your body but also supports your body’s functions and overall health.
As we have mentioned, holistic nutrition will differ from one person to another based on their individual needs. However, anyone can do a few things to start embracing holistic nutrition. These include;
1. Opting for Whole, Raw, Unprocessed Foods
One recent study shows that 60 percent of the American diet is processed foods. Go to any grocery store and you’ll find aisle after aisle of processed food. Unfortunately, processed foods are manufactured to taste good but provide little to no nutritional value. They are often full of sugar and other additives that are generally bad for your health.
Additionally, research indicates processed foods are highly addictive and can lead to behavioral changes such as overeating.
So, the next time you shop, opt for raw, whole, organic produce such as whole grains, fruits, and vegetables instead of filling your cart with convenient processed foods.
- 2. Drink Enough Water
Many of us reach for coffee, soda, and cocktails because that is just how it is. However, most of these drinks cause dehydration. You should be drinking water instead. Aim for at least eight glasses of water. Water is very important for your health and extends beyond just relieving thirst. Water helps;
- Regulate body temperature
- Deliver nutrients to different parts of the body
- Maintain organ function
- Improve sleep quality
- Improve overall mood
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3. Eat Healthy Fats
There are good fats and bad fats.
Focus on eating healthy fats such as monounsaturated and polyunsaturated fats.
4. Reduce Your Sugar Intake
Too much sugar can negatively affect your entire body. Too much sugar can cause mood swings, lower your energy, and cause bloating, among other a plethora of effects.
It is best to avoid refined and artificial sugars and processed foods high in sugar.
If you have a sweet tooth, opt for fruits.
5. Watch Your Portions
While holistic nutrition encourages mindful and intuitive eating without obsessing over portions, too much of a good thing can be harmful. So, while the goal is intuitive eating, watch your portions to avoid overeating and overindulging just because it is healthy food.
Final Thoughts
Eating healthy is easy when you approach it holistically- considering all aspects: your mind, emotions, environment, and lifestyle. The most important thing to remember is that holistic nutrition is individual. We all have different strengths, weaknesses, needs, and lifestyles, which necessitate different approaches to nutrition.
Remember, holistic nutrition is not a diet. It is a lifestyle. Unlike some fad diets that more often than not prove to be unsustainable, holistic nutrition is a lifestyle change that ensures your nutritional needs focus on body, mind, and soul.