Food As Medicine – Effects of Food as Medicine

Picture this: you feel a headache coming on, and as usual, you reach for the nearest bottle of ibuprofen to try and relieve the pain. And while that treatment may work, you’re still left without any extra information about the root cause of your headache, or ways to prevent it from happening again. With that perspective, your ibuprofen’s more of a crutch than a cure.

But what if, thanks to your personalized nutrition plan from a doctor, that headache never came on in the first place? That’s what the “food as medicine” movement proposes. Here’s more about the food as medicine mindset and how you can apply it in your daily diet.

What is food as medicine?

‍

While “food as medicine” has become popular in the Western world in the last 50 or so years, it’s not exactly a new concept. In fact, this holistic approach to medicine is rooted in centuries of wisdom. For example, Ayurvedic medicine promotes eating food according to your dosha type, and an ancient Ayurvedic proverb states “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.” Meanwhile, traditional Chinese medicine recommends celery, tomato, and banana for hypertension.

More recently, the “food as medicine” philosophy came to prominence in the 1980’s in the United States, during the height of the AIDS crisis. Public health advocates launched nutrition programs to help manage AIDS symptoms. Since then, it’s been estimated that 11 million global deaths each year can be attributed to poor nutrition, from cardiovascular disease to certain types of cancer.

How can you use food as medicine in your daily diet?

‍

Today, doctors and researchers agree that a balanced, nutritious diet is essential in preventing chronic diseases and, to some extent, treating the symptoms of disease. It’s not quite as simple as “eating this smoothie will cure your cold,” but making sure your diet is full of vitamin C and antioxidants could prevent the next cold from coming.

With that in mind, here are a few key ingredients to incorporate into your diet to optimize your health:

Berries: Berries are packed with disease-fighting antioxidants, and they’re known for anti-inflammatory properties as well. In addition, berries may help regulate blood sugar and increase insulin sensitivity. Finally, they’re high in fiber, which is crucial for good cut health and feeling full.

Cruciferous vegetables: Dark, leafy greens (like kale, broccoli, bok choy, or brussels sprouts) are also high in antioxidants. Research has shown that eating plenty of these veggies can help you live longer and reduce your risk of heart disease. Cruciferous vegetables have also been linked to reduced risks of certain cancers, including prostate cancer, colorectal cancer, lung cancer, and breast cancer.

Spices: Yes, even something as small as the spices you use to flavor your food can make a difference to your health. For example, turmeric is an anti-inflammatory that can increase your body’s capacity for antioxidants and may even improve your brain levels. Ginger, cinnamon, and more may have health benefits as well.

Mushrooms: One of the newest superfoods on the blocks, mushrooms are heralded for certain compounds that have been shown to boost your immune system, heart, and brain. In addition, they’re a good source of beta glucan, a type of soluble dietary fiber that’s been connected to lowering cholesterol and better heart health.

“Food as medicine” is unique to you

‍

Remember, everybody is different, and a food that helps one person might not affect your health as significantly. That’s why proponents of the food as medicine movement advocate for personalized nutrition plans tailored to the individual’s genetics, their medical history, their food sensitivities, and other issues they’re dealing with (like stress, parenting, injuries, and more).

Working with a precision medicine expert is key to helping you learn how to eat for your own health. They can help you identify which genetic or chronic diseases you’re most at risk for – and then create a meal plan to target those risks specifically. Plus, a precision medicine doctor can help you build a nutrition plan that integrates with a plan for managing stress, prioritizing movement, and more. Finally, through regular testing and tracking, your doctor will be able to monitor how well your diet is helping you meet your goals, and adjust your plan as necessary.