Common Conditions That are Caused or Worsened by Poor Nutrition
Nutritional healing is the belief that nutrition plays a pivotal role in maintaining overall health and well-being. Poor dietary choices can lead to or exacerbate a wide range of chronic conditions. Here are some common conditions that are directly influenced by nutrition:
- Obesity: Excessive consumption of high-calorie, low-nutrient foods can lead to obesity, which is a risk factor for numerous health issues, including diabetes, heart disease, and certain types of cancer.
- Diabetes: Unhealthy eating habits, particularly those high in sugar and refined carbohydrates, can contribute to the development of type 2 diabetes. Proper nutrition is essential for blood sugar control in both type 1 and type 2 diabetes.
- Heart Disease: Diets rich in saturated and trans fats, cholesterol, and sodium can increase the risk of heart disease by promoting high blood pressure, high cholesterol levels, and arterial plaque buildup.
- Hypertension (High Blood Pressure): Excessive salt intake and a diet low in potassium can contribute to high blood pressure, a major risk factor for heart disease and stroke.
- Cancer: While not solely caused by diet, certain dietary factors can increase cancer risk. For example, a diet low in fruits and vegetables and high in processed meats may elevate the risk of developing cancer.
- Osteoporosis: Inadequate intake of calcium and vitamin D can weaken bones, increasing the likelihood of fractures and osteoporosis, especially in older adults.
How Certain Diets Can Help Manage Chronic Conditions
Proper nutrition can be a powerful tool in managing chronic conditions. Different diets have been shown to help control or even reverse the progression of specific health issues. Here are a few examples:
Diabetes Management
Mediterranean Diet
The Mediterranean diet embodies a lifestyle rather than imposing rigid dietary regulations. Its primary objective is to embrace the wholesome foods commonly consumed in regions around the Mediterranean Sea. This approach emphasizes abundant consumption of whole grains, fruits, vegetables, legumes, along with seafood and beneficial fats such as olive oil and nuts. This focus can help stabilize blood sugar levels and reduce the risk of diabetes-related complications. In addition, it includes a moderate intake of poultry, eggs, and fermented dairy products like yogurt or kefir, while restricting the consumption of red meat, sugary treats, and processed foods. Furthermore, the diet underscores the significance of home cooking, communal dining experiences, and the inclusion of regular physical activities, such as walking.
Mediterranean Diet Shopping List:
- Olive oil
- Fish, including canned and frozen fish
- Beans and lentils
- Fresh and frozen fruits and vegetables
- Herbs
- Whole grains, like oatmeal, quinoa, whole-wheat pasta and brown rice
- Red wine, in moderation
- Nuts, seeds and nut butters
- Eggs
- Fermented dairy, like kefir and nonfat plain Greek yogurt
Low-Carb Diet
Reducing carbohydrate intake can help control blood sugar levels for individuals with diabetes. A low-carb diet restricts the intake of carbohydrates, primarily found in foods like sugary treats, pasta, and bread. Instead, the emphasis is on consuming protein-rich whole foods and an abundance of vegetables.
Research has demonstrated that low-carb diets can lead to weight loss and enhanced health indicators. These dietary approaches have been widely adopted for decades and receive recommendations from numerous medical professionals. The best part is that calorie counting or the use of specialized products is often unnecessary. Simply opt for whole foods to create a well-rounded, nutritious, and satisfying diet.
A Low-Carb Diet Plan
A low carbohydrate diet is relatively simple. Eat lean meats, fish, eggs, fresh fruit and vegetables growing above ground and natural fats. Be sure to avoid processed sugars and starchy foods like bread, pasta, rice, beans and potatoes.
Eat when you’re hungry and stop when you’re satisfied. It can be that simple. You do not need to count calories or weigh your food.
Caution: You have diabetes and are considering adopting a low carb diet? That’s a positive step. These dietary modifications can potentially reverse type 2 diabetes. Additionally, for individuals with type 1 diabetes, embracing such a diet could significantly enhance their blood sugar management. However, being diabetic, it’s very important to adjust diabetes medications when starting a low-carb diet. In particular, insulin doses may need to be lowered to avoid low blood sugar, and SGLT-2 inhibitors may need to be discontinued (see below).
- Be sure to consult your doctor before making dietary changes.
Heart Disease Prevention and Management
DASH Diet
DASH, which stands for Dietary Approaches to Stop Hypertension, is a health-conscious eating plan devised to prevent or manage high blood pressure, medically known as hypertension. Additionally, this diet can help reduce low-density lipoprotein (LDL) cholesterol, which is associated with heart disease. High blood pressure and elevated LDL cholesterol levels are prominent risk factors for heart disease and stroke. Therefore, following the DASH Diet can reduce the overall risk of heart disease.
The DASH diet prioritizes foods abundant in essential minerals like potassium, calcium, and magnesium. Its core components comprise vegetables, fruits, and whole grains, while minimizing sodium (salt) intake. It also incorporates fat-free or low-fat dairy products, fish, poultry, beans, and nuts. Lastly, it limits added sugar and saturated fats, found in items like fatty meats and full-fat dairy products.
A DASH Shopping List
- Low sodium, low-fat meat and poultry
- Fruit: Bananas, berries, citrus, apples, mangoes, pineapple
- Vegetables: Greens, broccoli, asparagus, cucumber, carrots, potatoes, etc.
- Eggs
- Salmon, trout, halibut
- Almonds, walnuts, sunflower seeds
- Low fat plain yogurt
Plant-Based Diet
A plant-forward or plant-based diet can lower cholesterol levels and reduce the risk of heart disease. The diet places its primary focus on incorporating whole grains, legumes, tubers, vegetables, fruits, nuts, and seeds into your meals. Omnivorous or animal-based foods, including dairy products, are consumed in moderation. To meet your protein needs, you may consider including soy-based options in your diet.
When adhering to a plant-based diet, there are no strict food restrictions or rigid rules to follow. The central principle is to emphasize the consumption of plant-based foods while minimizing the intake of animal-based foods. This means that transitioning to a plant-based lifestyle doesn’t necessarily require complete elimination of meat, fish, or dairy from your diet.
Here’s a breakdown of foods that are typically included in a plant-based diet:
Fruits & Vegetables:
- Green leafy vegetables
- Starchy vegetables such as squash
- Corn
- Tomatoes
- All types of fruit, including canned, dried, and frozen varieties
Nuts and Seeds:
- Peanuts and various tree nuts
- Nut butters
- Seeds
- Seed butters
Whole Grains:
- Whole-grain breads and grains
- Both cold and hot cereals made from whole grains
- Whole-grain pasta and rice
Tubers:
- Potatoes
- Sweet potatoes
Legumes:
- Various types of beans
- Chickpeas
- Lentils
- Soybeans
Animal Proteins and Fats (in moderation):
- Meat
- Pork
- Chicken
- Turkey
- Fish
- Shellfish
- Eggs
Dairy (in moderation):
- Cheese
- Milk
- Yogurt
- Butter
Weight Management
Low-Calorie Diet
Reducing overall calorie intake (typically to 1,000-1,500 calories) can be effective for weight loss, which can help manage conditions like obesity and its associated health risks. It is advisable to undertake such a diet under the supervision of a qualified healthcare professional to ensure that all essential nutritional requirements are met. It is important to note that a low-calorie diet is not suitable for everyone, particularly individuals who are athletes and women who are breastfeeding.
While there isn’t any one official low-calorie diet, nutrition experts say that you’ll need to opt for healthy, whole foods that are naturally low in calories for a sustainable eating plan. The largest obstacle to a low-calorie diet is that you will have to count your calories. This takes discipline and requires that you know how much food you are eating at each meal…which means, at least at first, weighing your portions to compute the calorie intake.
The following examples of low-calorie menus give you an idea of the kinds and amounts of foods to eat:
Other Diet Resources from Optimal Retirement Living:
- Heart Healthy Diets for Seniors
- The Mediterranean Diet for Beginners
- Heart Healthy Cookbooks for Seniors
(includes Mediterranean and several other diet cookbooks)
Studies and Success Stories to Improve Health Through Dietary Changes
Studies and real-life success stories can be incredibly motivating and inspiring. I was able to find one study and a couple of stories of individuals who have improved their health through dietary changes:
- A recent research study, published in BMJ Nutrition, Prevention & Health, demonstrated the effectiveness of a low-carbohydrate diet in managing glycemic levels in individuals living with type 2 diabetes. Notably, over half of the participants who adopted the low-carb diet achieved remission from type 2 diabetes, leading to the eventual discontinuation of their medications.
- Dr. David Unwin, the study’s author from Norwood Surgery in the United Kingdom, shared with Medical News Today: “Incredibly, 77% of those who embraced a low-carb approach within the first year of their type 2 diabetes diagnosis achieved remission. This represents a significant ‘window of opportunity’ that warrants further investigation.”
- Writer Paul Greenberg switched to a plant-based diet to lower his cholesterol and blood pressure. He shared his story with Eating Well in this detailed article.
- Tammy Pfeiffer, age 55, was experiencing constant joint and neck pain, muscle soreness, a sense of puffiness, blurred vision, fatigue (and mental fatigue), a daily cough, persistent bloating, and problems balancing due to chronic inflammation. Not only did she eliminate all these problems, but she also lost 20 pounds and 13 ¼ inches. Here
in Prevention magazine, she tells her story.
Guidance on Creating a Personalized Diet Plan for Chronic Condition Management
Creating a personalized diet plan for managing chronic conditions involves considering an individual’s specific health needs, preferences, and lifestyle. Here are steps to guide the creation of such a plan:
- Consult a Healthcare Professional: Start by consulting a healthcare provider or registered dietitian who can assess your medical history, current health status, and dietary preferences.
- Set Clear Goals: Determine the specific health goals you want to achieve through your diet, whether it’s weight loss, blood sugar control, or reducing cholesterol levels.
- Tailor Your Diet: Customize your diet to meet your goals. This may involve portion control, selecting appropriate food groups, and managing macronutrient intake (carbs, fats, proteins).
- Monitor and Adjust: Regularly track your progress and make adjustments to your diet plan as needed. This may involve changes in portion sizes, food choices, or meal timing.
- Incorporate Physical Activity: Combine your dietary changes with regular physical activity, as exercise is often a crucial component of chronic condition management.
- Stay Informed: Keep up-to-date with the latest research and recommendations for managing your specific condition through diet.
Remember that managing chronic conditions through diet is a long-term commitment, and consistency is key. Working closely with healthcare professionals and seeking ongoing support can greatly enhance your chances of success.
Books and Other Resources
Books
Other Resources
- Eating Well; “Ultimate Mediterranean Diet Foods List”
- UCLA Health: When it comes to nutrition and chronic disease, focus on the basics
Article Sources
- Eating Well; “Easy Mediterranean Diet Meal Plan for Beginners”
- National Library of Medicine; “Low-Carbohydrate Diet”
- Diet Doctor; “A Low Carb Diet for Beginners”
- Mayo Clinic; DASH diet: “Healthy eating to lower your blood pressure”
- Very Well Fit; “Getting Started With the DASH Diet”
- Very Well Fit; “What is a Plant Based Diet”
- Medical News Today; “Low-carb diet reverses type 2 diabetes in 51% of participants to new study”
- Eating Well; “I Went Vegan for One Year to Manage Heart Disease–Here’s What Happened”
- Prevention; “This Woman’s Journey of Recovery from Chronic Inflammation Will Inspire You Today”
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