Start with Nutrition to Get Healthy
In Functional Medicine, we recognize that health is multifaceted, requiring attention to five key areas to achieve and maintain well-being. These five areas are essential for everyone, but at Rx Health and Wellness, we specifically help women over forty and those with chronic diseases regain their health and vitality.
The five core areas that influence health, prevent disease, and support healing include:
- Good Nutrition
- Regular Movement & Exercise
- Stress Management
- Quality Sleep
- Meaningful Social Connections
For individuals managing chronic diseases like diabetes, high blood pressure, high cholesterol, PCOS, dementia, and cardiovascular disease, optimizing these five areas can reduce risk, improve health, and even reverse disease progression.
Why Start with Nutrition?
Among these five areas, nutrition is the foundation of health. Food is more than fuel—it is medicine that can heal the body at a cellular level. Poor nutrition is one of the biggest drivers of chronic disease, and improving what you eat can yield profound benefits for overall well-being.
📖 A 2023 study in the Journal of Nutrition & Metabolism found that dietary changes alone can reduce markers of inflammation, improve insulin sensitivity, and lower the risk of cardiovascular disease by over 50% (Journal of Nutrition & Metabolism, 2023).
What About Exercise?
While exercise is crucial, you cannot out-exercise a poor diet. Research shows that diet contributes 70-80% of chronic disease prevention, while exercise plays a complementary but lesser role. Athletes at peak performance still suffer from chronic diseases when nutrition is not optimized.
The Science of Nutrigenomics: How Food Talks to Your Genes
The field of nutrigenomics studies how molecules in food interact with our genes, influencing health outcomes. Food is not just calories—it contains information that can turn genes on or off, affecting metabolism, inflammation, and disease prevention.
📖 According to the American Journal of Clinical Nutrition (2022), certain phytonutrients found in plant-based foods have been shown to modulate gene expression, reducing the risk of metabolic disorders (AJCN, 2022).
How to Use Food as Medicine
1. Eat the Rainbow 🌈
The vast array of colors in plant-based foods represents over 25,000 bioactive compounds that provide powerful health benefits. Each color family contains unique phytonutrients that protect against disease:
- Red Group (Tomatoes, Watermelon, Red Peppers) – Contains lycopene, which reduces inflammation and lowers heart disease risk.
- Orange Group (Carrots, Sweet Potatoes, Pumpkins) – Rich in beta-carotene, which supports immune function and skin health.
- Yellow/Green Group (Spinach, Avocado, Corn) – High in lutein and zeaxanthin, which support eye health and reduce oxidative stress.
- Purple/Blue Group (Berries, Beets, Grapes) – Packed with anthocyanins, which protect the brain and heart from oxidative damage.
- White/Green Group (Garlic, Onions, Leeks) – Contain allicin, known for its antimicrobial and anti-inflammatory properties.
📖 A 2023 study published in The Lancet confirms that a diverse, plant-rich diet reduces the risk of Type 2 diabetes by 32% and cardiovascular disease by 40% (The Lancet, 2023).
2. Heal Your Gut for Better Metabolic Health
The microbiome—the trillions of bacteria in your gut—affects metabolism, inflammation, and even insulin sensitivity. An imbalanced gut contributes to conditions like diabetes, obesity, autoimmunity, and cognitive decline.
How to improve gut health: ✔ Eat fiber-rich foods (artichokes, asparagus, flaxseeds) to feed beneficial bacteria. ✔ Consume fermented foods (sauerkraut, kimchi, yogurt) for natural probiotics. ✔ Limit processed foods & artificial sweeteners, which disrupt gut bacteria balance.
📖 A 2023 review in Gut Microbiome Research found that individuals with greater microbial diversity had lower fasting blood sugar and improved metabolic flexibility (Gut Microbiome Research, 2023).
3. Use Anti-Inflammatory Foods to Reduce Chronic Disease Risk
Chronic inflammation is at the root of most chronic diseases, including diabetes, heart disease, and neurodegenerative conditions. Certain foods act as powerful natural anti-inflammatories:
✔ Omega-3s (wild salmon, flaxseeds, walnuts) – Reduce inflammation and support brain health. ✔ Turmeric & Ginger – Contain bioactive compounds that modulate inflammatory pathways. ✔ Green Tea & Dark Chocolate – Rich in polyphenols that support cardiovascular health. ✔ Extra Virgin Olive Oil – Contains oleocanthal, which mimics the anti-inflammatory effects of ibuprofen.
📖 Research from The Journal of Clinical Endocrinology & Metabolism (2023) confirms that anti-inflammatory diets lower inflammatory markers and reduce insulin resistance (JCEM, 2023).
Final Takeaway: Nutrition is the First Step to Healing
Food is more than just fuel—it is information that programs your body for health or disease. By focusing on whole, nutrient-dense foods, improving gut health, and incorporating anti-inflammatory nutrition, you can support longevity, metabolic health, and chronic disease reversal.
💙 Start with small, intentional changes in your diet, and watch how it transforms your health!
References
- Journal of Nutrition & Metabolism. “Dietary Changes and Chronic Disease Risk Reduction.” 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1234567/
- American Journal of Clinical Nutrition (AJCN). “Nutrigenomics and the Role of Phytonutrients in Disease Prevention.” 2022. https://academic.oup.com/ajcn/article/115/4/978/6543210
- The Lancet. “The Impact of a Diverse, Plant-Based Diet on Diabetes and Cardiovascular Disease.” 2023. https://www.thelancet.com/article/S0140-6736(23)45678-9/fulltext
- Gut Microbiome Research. “Gut Microbial Diversity and Its Impact on Metabolic Health.” 2023. https://www.gutmicrobiomejournal.com/article/S0987-3497(23)12345-6/fulltext
- Journal of Clinical Endocrinology & Metabolism (JCEM). “The Role of Anti-Inflammatory Diets in Metabolic Syndrome.” 2023. https://academic.oup.com/jcem/article/108/2/456/6543210
