Eating well (courtesy Dr. Andy McLean)
In my last column, I mentioned reviewing the six pillars of the American College of Lifestyle Medicine and discussed “restorative” sleep. Today, I’ll discuss food/nutrition.
It goes without saying that good nutrition has a significant impact on overall well-being. But first a mea culpa: I admit I don’t always practice what I preach. My wife was trained as a dietitian, and she often notes that my favorite food color has always been “beige,” implying a lack of fruits and vegetables in my diet. But I’ve gotten better over the years. The good news is that when it comes to health behaviors, people can change.
Healthful eating this time of year can be a challenge, though, insofar as the season frequently ties together eating (a lot) with the gathering of family and friends. Particular foods often take on special meaning. Comfort foods vary by culture across the globe, but typically they allow for both emotional and sensory experiences. Such foods are frequently warm, simple, and rich. Even so, there is a well-researched social bonding that can occur when we gather together to share food and drink. The fancy word for this gathering is “commensality.” Gathering is so beneficial to well-being, in fact, that some healthcare systems promote commensality to reduce burnout among their employees.
So, be sure to gather with others to eat, when you can.
Furthermore, while you have seen various diet fads, the Blue Zone diet (reflecting areas of the world with significant longevity and for which Grand Forks recently became a city partner) relies on plant-based whole foods as the primary source of nutrition and diminishing meal sizes over the course of a day (breakfast being the largest meal, etc.). Another attribute of this diet is the concept of Hara Hachi Bu or eating until you are only 80% full (as opposed to the “Thanksgiving turkey coma” that many experience). For what it’s worth, the American College of Lifestyle Medicine nutrition pillar reflects many elements of the Blue Zone diet.
Research too continues to provide us with knowledge to make informed decisions about how, when, and what we eat. One particularly exciting area of research is the gut microbiome. For example, researchers right here at UND recently discovered the degree to which microorganisms in our digestive tract impact not only our physical, but mental health!
As we move into a new year and resolve to improve our lives, remember that making a concerted effort to eat healthier (and in moderation) can result in enhanced well-being. After all, there is wisdom in the expression, “You are what you eat.”
Reminder, if you would like to share inspirational quotes, stories, or ideas which might be helpful to your colleagues, please feel free to e-mail Dr. Melissa Naslund at melissa.naslund@UND.edu.
