Holistic nutrition seems to revolutionize the diet market. Although it is not considered an eating plan, it has some connection with pseudoscience. Is it really a healthy plan to lose weight?
Miracle diets can make us lose weight too fast, but they are not sustainable in the long term. Instead, holistic nutrition ensures that it can be maintained for a lifetime.
What is it?
Holistic nutrition is not a standard diet, but an approach based on the analysis of the complete physical and mental health of an individual person. This diet is based on each individual's unique nutritional needs and general health.
The different factors that can influence the appearance of a person's health plan are deficiencies, allergies and intolerances. The goal of holistic nutrition is to create a balanced diet and healthy lifestyle that benefits the body from head to toe.
Unlike some fad diets that can become unsustainable over time, holistic nutrition is meant to be a lifestyle change that provides a healthy life and longevity.
Holistic nutrition dietary guidelines typically involve eating whole, raw, and organic foods, drinking the recommended amount of water, reducing sugar, cholesterol, and sodium intake, and avoiding processed foods. At the same time a nutritional guide based on the individual needs of the body should be implemented.
Living a healthy lifestyle requires commitment. However, once the incredible benefits of following the holistic nutrition guidelines are felt, they ensure that we will not change our diet.
Alleged beneficial effects
Holistic nutrition can not only help us live a healthier lifestyle, but also feel better physically and mentally. Following a holistic nutrition plan can have a number of positive effects, including weight loss, improved digestive health, disease prevention, and more.
Strengthens the immune system
The body and immune system can only function on what we eat, so it makes sense that providing high-quality fuel results in greater efficiency. For a stronger immune system, holistic nutrition incorporates the following:
- Fruits and vegetables. The antioxidants they contain can help fight free radicals (chemical byproducts that can damage your DNA and suppress your immune system).
- Omega-3 fatty acids. These can increase your body's ability to make immune-regulating compounds.
- Much water. We all know that drinking more water is good for us. We will try to drink about two liters a day, which will help the cells eliminate waste and work more efficiently.
- Garlic. Garlic is known to possess virus and bacteria fighting properties.
- Ginger. This natural anti-inflammatory should appear regularly at meals. We can also add it to hot water to make ginger tea.
Maintains a balanced blood sugar level
Increasing your intake of soluble fiber can regulate blood sugar and help us maintain healthy insulin levels. Maintaining normal blood sugar levels is very important to avoid long-term health problems, control your weight, and feel good in general.
Soluble fiber dissolves to form a gel-like texture that helps regulate digestion and can help keep you feeling full longer. We're also less likely to experience that mid-afternoon slump if we're eating foods throughout the day that keep our blood sugar in balance.
We will try to increase consumption of foods such as broccoli, Brussels sprouts, cauliflower, beans, berries, chia seeds, peas, and green beans to keep blood sugar and energy regulated throughout the day.
Improves digestion
Dysfunctional digestion is probably one of the most common problems we come across as holistic nutritionists. Eating a lot of processed foods and not getting enough nutrients will wreak havoc on the body and its ability to function at its best.
Whole grains, green leafy vegetables, avocados, lean proteins, and low-glycemic fruits (such as berries) are digestive foods. Incorporating more of these into your diet can ease symptoms of intestinal sensitivity, such as gas, constipation, and diarrhea, to promote healthier digestive function and a happier mind and body.
Improve sleep
We have all experienced insomnia or episodes of interrupted sleep. Although it doesn't sound like a huge health problem, not getting enough sleep can lead to more serious problems like obesity, high blood pressure, and a weaker immune system. Luckily, the food we eat can play a big role in getting those all-important eight hours of the night.
Almonds, walnuts, and oily fish promote a better night's sleep, as do fruits like kiwi and cherry juice.
Supports the mood
The last few years have seen an increasing amount of research on the link between our diets and our mental health. Because the gut and the brain are separate parts of the body, people do not make a connection between the two. However, they are actually linked by the vagus nerve, which transmits signals between them, and many serotonin (happiness) receptors are found in the gut.
One study investigated the link between eating habits and depression, finding that a diet rich in "vegetables, fruit, fiber, fish, whole grains, legumes" and with less added sugar and processed foods can have a significant effect on prevention and treatment of depression.
Rules
The key to holistic nutrition is eating foods that will not only fuel the body, but also positively impact its function. Although holistic nutrition plans may differ from person to person based on individual needs, there are some recommendations that anyone can apply for a healthier life.
Eating whole, raw foods
Processed foods are full of sugar, salt, and additives that can make it taste good, but provide little to no nutritional value to the body.
Additionally, research shows that processed foods can be highly addictive, leading to behavioral effects such as overeating, compulsive eating, and loss of control. Instead of filling the cart with convenient processed foods, we will buy whole, raw organic foods like fruits and vegetables. These foods are naturally designed to provide the body with nutrients. Processed foods are not.
Drink enough water
Staying hydrated is extremely important for health.
Water intake helps regulate body temperature, keep joints lubricated, prevent infections, maintain organ function, improve sleep quality, and improve mood. Eight glasses of water a day is generally recommended to keep the body adequately hydrated.
Beverages like soda, alcohol, and caffeinated drinks can cause dehydration, so it's best to avoid these drinks when you can.
Reduce sodium intake
Sodium intake is one of the key factors in the development of high blood pressure. A study shows that most people consume too much sodium, and more than 70% of that sodium comes from processed foods and foods served in restaurants.
Reducing sodium intake not only improves health, but can also help reduce the risk of heart disease and stroke.
eat healthy fats
Not all fats are created equal and not all fats are bad for us. Healthy fats like monounsaturated and polyunsaturated fats can benefit the heart, lower cholesterol, improve insulin levels, and improve glucose levels.
A moderate amount of these fats can have a big impact on overall health.
Reduce sugar intake
Excessive consumption of sugar can negatively affect the entire body. Also, consuming too much sugar can cause us to have lower energy levels, decreased mood, or bloating. We will avoid refined and artificial sweeteners and processed foods that are high in sugar.
Instead, we will try to satisfy cravings with organic fruits. We can enjoy the sweet taste while benefiting from the nutritional value of whole fruits.
control portions
Too much of a good thing can also be a bad thing. Even if we're eating healthy foods, it's important to keep portions in mind.
Portion control is key to developing a healthy, balanced diet. Whether we are eating healthy or unhealthy foods, it is important not to overeat. Overeating can cause organ stress, heartburn/upset stomach, digestive system stress, or sleep disturbances.