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NUTRITION

Keeping the Doctor Away!

Foods to Live By

By Sabine Weber Morris

Staying away from the doctor takes more than just an apple a day! Fewer doctor visits usually mean good health. But, I like to take another approach at keeping the doctor away. Ultimately, we are in charge of our own health. No one person knows our own bodies better than we do. Our bodies are a combination of the environment, what we put IN it, how we treat it, and the genes we were given. Nutrition is only one part of health.

The most important areas of health that we need to self-evaluate are our approaches to stress reduction, physical activity, happiness, spirituality, and good nutrition. All these factors play a role in a healthy mind and body and one alone cannot carry the load. Stress reduction and physical activity are important to fight disease and keep the body strong. Happiness and spirituality are essential for a strong mind, which in turn will make a strong body. I will focus on foods that will help to keep a strong immune defense in the body and how nutrition can prevent the onset of chronic disease.

The first step in a strong immune system is taking care of our digestive tract. The primary function of the digestive tract is to provide nutrients to the body and keep toxins out of the body. When our gut is not functioning properly both of these systems may be disrupted, nutrient absorption may be impaired and unwanted substances may enter the body. The digestive tract is a primary site for immunological tissue. Dysfunction can lead to conditions such as nutrient deficiencies, chronic fatigue, fibromyalgia, rheumatoid arthritis, candida, and poor brain function. All usually ending up in frequent visits to your health care provider.

DIGESTIVE SYSTEM
A good diet is the first and most important aspect of keeping the digestive tract healthy. Foods that improve digestive health include:

  • Eating a high-fiber diet – Fiber helps add bulk to stool and aids in regular elimination. Conditions like frequent loose stools and chronic constipation may lead to malabsorbtion of nutrients and provides greater window for toxins to enter the body. Fiber is found in plant foods, and whole grains, legumes, nuts, seeds, fruits and vegetables are primary sources. Plant fibers are also food for the good bacteria in our intestinal tract.
  • Water – Water makes up about 60% of our body weight and is needed for our body to function at optimal levels. Too little can lead to poor digestive function and dehydration.
  • Low sugar, less processed carbohydrate diet – Sugars and processed carbohydrates from table sugar, soda, juices, cakes, pies, white flour, and other snack foods give us very little fiber, and can contribute to an increase in yeast build-up leading to conditions like candida. The less processed the food, the better for the digestive tract and the more nutrient dense the food is—meaning packed with vitamins, minerals, phytochemicals, and fiber.
  • Lactobacillus acidophilus – Lactobacillus is one of many species of bacteria that live in our digestive tract. Without this healthy bacteria there would normally be an increase of harmful organisms and impair normal digestion. People who are on chronic antibiotics, oral contraceptives or have weakened immune systems are among the most at risk. Lactobacillus acidophilus can be found in yogurt or one can take the bacteria daily (usually in powder form). As above, fiber helps feed the good bacteria in our digestive tract.

IMMUNE SYSTEM
To keep your immune system strong, increase your intake of nutrients involved in immunity, such as:

  • Antioxidants – Antioxidants help fight free radicals and the damage to cell membranes, helping to maintain strong immunity. These are best found from fruits, vegetables, and whole grains. Some antioxidants are vitamin C, E, selenium, zinc, and polyphenols, which are plant chemicals found in broccoli, carrots, greens, apples, cherries, grapes, oranges, and green tea.
  • Vitamins and minerals – Deficiencies in the following nutrients have been shown to impair immunity: beta-carotene, vitamin C, vitamin E, vitamins B12 and B6, folic acid, iron, zinc, and selenium. Taking a daily multivitamin and mineral supplement will ensure adequate intake.
  • Phytochemicals – These are simply plant chemicals, which may play a role in controlling and/or preventing diseases such as cancer, diabetes, heart disease, and high blood pressure. Plant foods such as fruits, vegetables, grains, dried beans and peas (legumes), nuts, and seeds all have phytochemicals.
  • Protein – A protein deficiency may also impair immunity since all hormones, enzymes, and antibodies are made from proteins. Proteins can be found in legumes, such as beans and lentils, nuts, seeds, tofu, low fat dairy, fish, poultry, and meats.
  • Omega-3 fats – These fats help to improve the immune response and strengthen the immune system. Sources of omega-3 fats are fatty fish, shellfish, soybeans, tofu, flaxseeds, and flaxseed oil. Saturated fats from animal fats and hydrogenated fats may actually have the opposite effect and suppress the immune system.


Quick Tips to Keep the Doctor Away

  • Take care of your digestive tract – Frequent episodes of constipation or diarrhea may be signs of an imbalance.
  • Increase intake of plant foods – Eat a variety of fruits, vegetables, grains, nuts, and seeds to increase fiber, phytochemicals, vitamins, minerals, and antioxidants.
  • Decrease consumption of sugars and processed carbohydrates – The closer the food is to its natural state, the more nutrients and healing properties it provides. For example choose fresh fruits and vegetables over canned; brown rice over white rice; and whole oats over corn flakes.
  • Increase intake of Omega-3 fatty acids – Add fish, flaxseed, or soy into your daily diet. Decrease saturated fats from animal foods, hydrogenated oils, and processed foods.
  • Take a multivitamin and mineral supplement.
  • Finally, participate in daily physical activities that you enjoy, reduce the stress in your life, search for happiness and follow your own code of ethics.


    Apple Slaw

    Nonfat Vanilla Yogurt 1 cup
    Honey 1 tablespoon
    Vinegar 1 tablespoon
    Shredded green cabbage 5 cups
    Chopped Apples 2 cups

    Mix yogurt, honey, and vinegar in large bowl. Add remaining ingredients, toss, and refrigerate until chilled. Yields: 6 servings. Nutrition facts: 80 calories, 3 grams protein, 15 grams carbohydrates, and 0 grams fat.

Source: Communicating Food for Health


Sabine Weber Morris, MS, RD, CDN, is a Registered Dietitian and Certified Nutritionist. She is the owner and operator of Adirondack Nutrition Consulting in Lake Placid. Sabine lives in Wilmington and enjoys skiing, snowshoeing, hiking, running, biking, and rock climbing.

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