How to improve your health through diet?
Even before I started studying nutrition, I needed to change my diet due to lupus. Over the years after the diagnosis, as per medical recommendations, I changed my routine and learned which foods are good for me and which ones worsen my condition.
Something I learned some time ago is that the gut is our second brain. And that keeping the gut microbiota healthy reflects in having the entire body – and the mind – working properly.
The microbial and human cells communicate via small molecules produced by the microbes and by the human cell in response to one another. These molecules within our gut initiate a cascade effect that may negatively or positively influence every aspect of our wellbeing, including digestion, neurology, detoxification, emotional health, hormonal balance, cardiovascular strength, immune functions, and the process of aging.
Approximately 70% of the immune system resides in the gut and is directly influenced by the quality and quantity of our microbiome!
When we choose to eat an organic plant-based diet high in phytonutrients, antioxidants, and lots of dietary fiber, we will attract a more plentiful, diverse, healthy microbiome that is more resilient. This resilience is then shared with the host (us) and helps strengthen the defenses against health obstacles, promote healthy aging, and modulate a balanced immune response.
Usually, doctors recommend some diet choices that are positive to everyone, such as:
1) Eating fruits, vegetables, beans, nuts, seeds, herbs, and spices of all colors – and plenty of each every day – fifteen servings per day of a variety of types, preferably organic or non-GMO!
2) Eating at least 35 grams of dietary fiber daily, preferably from whole foods, like ground flax seeds, chia seeds, oat groats, steel-cut oats, popcorn, split peas, lentils, beans, and almonds.
3) Eating fermented vegetables and probiotic-containing foods, such as sauerkraut, kimchi, pickles, kefir, yogurt, and kombucha.
These are measures undoubtedly suitable for everyone, but for an individualized diet that fits your needs, especially if you have an autoimmune disease like me, you must consult a naturopathic doctor. Be well!
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