Protect
Optimal health starts by protecting the health you already have, even if you have a ways to go when it comes to repair. Lifestyle, including nutrition, can impact health by helping our cells neutralize free radicals and control damage to cells and DNA.
But, what are free radicals? Free radicals are unstable molecules in our body that, if not neutralized, will do damage to cells. Free radicals can be generated from lifestyle and environment, and the damage they do can lead to disease or chronic health issues.
The good news? There are things out there that can help protect our cells from this damage. Phytochemicals, or compounds found in plants, can act as antioxidants. Antioxidants neutralize the free radicals and may prevent and or even reverse damage to cells.
Want to learn more about protecting your health?
Repair
Cell damage happens. There’s nothing we can do about it. Sure, we can protect our cells the best we can by eating well, managing our stress, and sleeping enough each night, but cell damage will still happen.
There are a few ways our cells can repair themselves, but it all comes down to making sure they have the right nutrients and compounds available in our bodies to make that happen. Here are a few compounds our bodies can use to repair cell damage:
- Folate: Folate is a B-Vitamin that promotes healthy cell replication. Higher intakes of dietary folate are associated with decreased risk of many cancers (GI, colon, pancreas). Folate-rich foods include legumes, spinach, asparagus, beets, avocado, oranges and okra.
- Indole is a compound derived from the breakdown of glucosinolates – organo-sulfur containing compounds found in cruciferous vegetables (cabbage, broccoli and arugula). Not only is this what gives these vegetables their smell, it also promotes natural cell death, an important part of managing cell damage.
- Allium is another sulfur-containing compound that has been shown in laboratory studies to promote natural cell death. Allium vegetables include onions, scallions, garlic, shallots, and leeks.
Normalize
Normalizing blood sugar and insulin levels are key to promoting good cell health. Understanding the glycemic index can help you do just that.
What’s the glycemic index? The glycemic index (GI) is a ranking of foods with carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating.
Here’s a few examples of high glycemic index foods:
- Chips
- Muffins
- Pasta
- White Rice
- White Potatoes
- Corn
Here’s a few examples of low glycemic index foods:
- Berries
- Asparagus
- Spinach
- Almonds
- Oranges
What’s one example of a high glycemic index food and one example of a low glycemic index food that you can think of?
Boost
Did you know…
Detoxification, a process your body does naturally, is important for immunity and immune function? Thankfully, we can support this process by eating fiber rich foods. Fiber boosts natural toxin clearance – after the liver clears the toxins, fiber captures them and clears them from the body.
What fiber rich foods are you adding to your diet today?
Control
All plant foods – in particular those rich in color – have been shown to have anti-inflammatory properties. Controlling inflammation has been associated with decreased risk of many diseases, including cancer, heart disease, and type 2 diabetes.
Some foods that can enhance the anti-inflammatory response, including:
- Berries
- Seeds
- Onions
- Garlic
What other anti-inflammatory foods do you love?
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