Many common conditions are affected by several factors including diet and lifestyle. Let's take a look at how diet specifically can help common ailments like type 2 diabetes, hypertension, and headaches.
3 common conditions affected by diet:
1. Type 2 Diabetes
A metabolic disorder caused by altered insulin secretion and response
Genetics and lifestyle are 2 of the biggest contributing factors. Some main dietary recommendations include:
Eating regularly throughout the day. This helps to maintain blood sugar levels and avoid sugar spikes and drops. Every 3-4 hours have a snack or meal that includes healthy protein options such as nuts/seeds/organic meat, and healthy fats(avocado, nuts, seeds, olives)
Planning meals each week helps to assure you have a plan and avoid needing to find a grab 'n go option that may not be as nutrient dense.
Focus on non-starchy vegetables, lean proteins, healthy fats, and complex carbohydrates like whole grains.
Avoid processed foods, fried foods, and foods with added sugars.
2. Hypertension
Diet can play a role in increasing vitamins and minerals that are depleted from common causes of elevated blood pressure.
Common diets used include the DASH, Mediterranean, Flexitarian, and MIND. All of these diets focus on plant-based whole foods with healthy fats and minimal processed foods.
To replenish needed vitamins and minerals for blood pressure regulation focus on:
Fruits, especially berries
Leafy greens to boost magnesium
Legumes also help with magnesium and fiber, which keeps the heart healthy
Healthy fats including salmon, nuts, and seeds for anti-inflammatory effects
Whole grains to support healthy cholesterol levels
Herbs and spices to decrease inflammation and to flavor food without adding salt.
These foods should be limited to help focus on more nutrient dense options and to limit added salt:
Frozen foods, especially frozen pizza. (Tip: try meal prepping and freezing extra soups or proteins like chicken for a quick healthy mid week meal)
Canned soups and beans
Sugar
Alcohol
Processed foods: these can add in trace amounts of saturated and trans fats that quickly add up and can contribute to heart disease and high blood pressure
3. Headaches
Whether it's a tension headache, migraine, sinus, or other type, all head pain can be debilitating and has one or more underlying cause.
Common dietary triggers:
Dehydration: everyone needs a different amount depending on many factors including underlying conditions and activity level.
Altered blood sugar: make sure you're eating regular spaced meals with protein at each meal!
Vitamin and Mineral deficiencies especially B vitamins and magnesium, which are easily found in a well balanced diet
Food sensitivities can increase systemic inflammation and lead to many symptoms including headaches
Foods to focus on to help with dietary triggers of head pain include:
Healthy fats
Magnesium rich foods such as dark leafy greens, beans, and pumpkin seeds
Lean proteins
Water
Foods to assess if they may be triggering your headaches:
Food sensitivities
Caffeine-in excess can cause altered blood flow leading to pain. On the other hand a caffeine withdrawal can cause head pain
Citrus fruits
Alcohol
Artificial sweeteners and MSG are inflammatory and alter nerve firing, leading to headaches
Cured meats and aged cheeses use chemicals such as nitrites and tyramine that have been found to cause headaches.
Everyone is different and it's important to listen to your body's cues and eliminate your triggers.
Contact Remedy today at (773) 820-7580 to learn how our lifestyle and diet approaches can help you achieve your health goals!