Imagine that you visit a doctor or registered dietitian for a particular ailment. They hand you a piece of paper with a prescription (like the good old days) and all it says is to eat one cup of strawberries per day. I wrote a blog post about using food as medicine back in 2019 and since then, this concept has gained significant traction, appealing to a growing number of people who are seeking more holistic approaches to health.
The “Food as Medicine” movement emphasizes the idea that food is not just a source of fuel but a powerful tool for preventing, managing, and even reversing chronic diseases. By recognizing the connection between diet and health, we can take proactive steps to integrate the principles of this movement into our daily lives.
What “Food as Medicine” Really Means
The "Food as Medicine" movement is grounded in the idea that the foods we consume can be as effective as—or even more effective than—many conventional medicines in treating and preventing chronic diseases. With rising awareness of the potential side effects of pharmaceuticals, many people are turning back to their kitchens to find remedies that can heal them naturally.
This movement is particularly relevant to lifestyle-related illnesses like obesity, diabetes, heart disease, and certain cancers are on the rise. Research has shown that these conditions are often linked to poor dietary choices and can potentially be managed or even reversed through a healthier diet. The "Food as Medicine" approach is about using nutrient-dense, whole foods to enhance health and well-being, reduce the risk of chronic disease, and even complement medical treatments.
The Power of Food Reflected by Science
The idea that food can heal is not new. Modern science is just starting to catch up with what ancient healers already knew—that food is not just fuel. It is a powerful tool for maintaining health and treating disease. Nutrients like vitamins, minerals, antioxidants, and phytochemicals have been shown to have positive effects on our health. For instance:
- Omega-3 fatty acids found in fish like salmon and chia seeds can reduce inflammation and lower the risk of heart disease.
- Antioxidants in fruits and vegetables combat oxidative stress, a major contributor to aging and chronic diseases.
- Probiotics in fermented foods like yogurt and sauerkraut support gut health, which is central to overall health, including immune function and mental well-being.
- Fiber found in whole grains, fruits, and vegetables helps regulate blood sugar levels, supports digestive health, and can reduce the risk of heart disease.
Applying this philosophy to daily life
Incorporating the "Food as Medicine" approach into daily life doesn't have to be complicated or expensive. Here are some practical tips to help you harness the power of food for better health:
1. Prioritize Whole Foods - Focus on getting more whole foods into your diet. Fresh fruits, vegetables, whole grains, nuts, seeds, and lean proteins should form the foundation of your meals. These foods are naturally rich in the nutrients your body needs to function optimally.Example: Swap out processed snacks like chips and cookies for fresh fruits, nuts, or vegetable sticks with hummus. Instead of sugary cereals, start your day with a bowl of oatmeal topped with berries and a sprinkle of chia seeds and cinnamon.
2. Incorporate More Plant-Based Meals - Plant-based diets have been shown to reduce the risk of chronic diseases. You don't have to go fully vegetarian or vegan, but increasing your intake of plant-based foods can make a significant difference in your health.Example: Try incorporating one or two meatless meals into your weekly rotation. Explore beans, legumes, whole grains like quinoa, or plant-based meat alternatives as proteins.
3. Use Herbs and Spices - Herbs and spices are not just for flavor; many have potent medicinal properties. Turmeric is known for its anti-inflammatory effects, while garlic has been shown to support heart health and support immunity.Example: Add turmeric to soups, stews, or smoothies for an anti-inflammatory boost. Use garlic in cooking, and experiment with other herbs like ginger, oregano, and cinnamon for their health benefits.
4. Stay Hydrated - What you drink is just as important as what you eat. Water should be your go-to, but you can also include beverages that offer health benefits, like green tea, which is rich in antioxidants, or herbal teas.Example: You can also make your own flavored water by adding slices of cucumber, lemon, or berries for a refreshing twist.
5. Listen to Your Body - Tuning in to your body’s needs is key to using food as medicine. Pay attention to how different foods make you feel, and adjust your diet accordingly.Example: If you notice that certain foods leave you feeling bloated, try limiting them and observe the changes. Similarly, if you feel energized after eating a certain meal, take note and incorporate more of those ingredients into your diet.
What we eat matters, not just for our immediate well-being but for our long-term health. Incorporating these principles into our daily lives is a step toward a future where prevention is prioritized, and the kitchen becomes a place of healing.
The Chopping Block offers a wealth of classes that will help you learn how to build healthy meals around whole foods and use herbs and spices. To learn more about using food as medicine, check out Hands-On Cooking for Life: Eating to Nourish Your Body and Mind on Saturday, September 14th.
