Thrive Magazine 2022 - A Guide to Your Health and Wellness

NUTRITION

Make every bite count

What you eat can help your body heal

Written by Sandie Lynch

Registered Dietitian

If you’ve had a cut or a broken bone, you know that your body heals itself. The body is designed to heal, sustain life and multiply, but it is dependent on us to provide the resources needed to do so. When dealing with diabetes, cancer, autoimmune and cardiovascular disease, as well as the flu and COVID-19, many of the same systems that heal cuts and broken bones are at work. The body has five healing systems that require quality resources to promote healing and health.

Health experts estimate that 40 to 80 percent of diseases that are the leading causes of death – coronary artery disease, ischemic stroke, diabetes and some cancers – could be prevented through lifestyle.

Thirty years ago, researchers demonstrated that intensive lifestyle changes lead to the regression of coronary heart disease after just one year of intervention, and they proved that these changes are sustainable.

Dr. William Li published the book, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself, in which he reviews the five systems within the body that prevent and

heal disease, along with foods that support optimal function.

The five healing systems of the body include:

Angiogenesis: The body’s ability to make blood vessels to feed cells. Angiogenesis is what grows new blood vessels to heal a cut. In some situations, making new blood vessels can lead to diseases, such as obesity and cancer. Diseases caused by too many blood vessels include cancer, Alzheimer’s, endometriosis, obesity and rheumatoid arthritis. Having too few blood vessels leads to hair loss, heart failure, ulcers and nerve damage, to name a few. Foods such as berries, broccoli, kale, stone fruit, almonds, walnuts, green tea and dark chocolate balance angiogenesis to improve healing without causing disease.

Regeneration: The body’s organs are created and replaced by stem cells. Stem cells create every organ as an embryo grows into an infant, and these continue to “renew” organs and tissues over one’s lifetime. Stem cells monitor and replace cells when they become dysfunctional or die. Without stem cell regeneration, the body would die within a week. Unhealthy habits such as smoking, a nutrient-poor diet or sleeping less than six hours a night can decrease or damage stem cells’ ability to regenerate and heal. Foods and beverages shown to stimulate stem cell regeneration include apples, apricots, cranberries, grapes, carrots, soy, coffee, black tea and olive oil.

Foods such as berries, broccoli, kale, stone fruit, almonds, walnuts, green tea and dark chocolate balance angiogenesis to improve healing without causing disease.

Microbiome: The community of microscopic organisms living within our intestines. The microbiome weighs approximately 3 pounds, similar to the size of the brain. Diet influences the type of organisms within the gut, influencing the risk of disease, weight, mood, motivation, social interaction and food preferences. Eating plant foods high in fiber such as beans, whole grains, fruits, vegetables and fermented foods increases the number of beneficial organisms that make essential chemicals, such as vitamins, energy, appetite hormones, and brain neurotransmitters. Beneficial organisms boost the healing systems within the body. A diet high in animal fat and red meat, while low in whole grains, fruits and vegetables, increases the number of harmful organisms, increasing inflammation and damaging cells.

DNA Protection: DNA is the genetic blueprint for building the body, holding all the genes inherited from our parents. DNA code instructs the body how to regenerate, vital in keeping the body alive and functioning properly. DNA is fragile and encounters over 10,000 events daily, resulting in errors in the replication of proteins causing cell malfunction. Fortunately, the DNA protection system works hard to replace these errors and, in most cases, prevents disease. Certain foods such as kiwi, oranges, tomato, cabbage, spices and herbs optimize the DNA protection system, correcting mistakes and healing disease.

Immune system: The body’s internal cleansing system rids the body of metabolic waste, harmful chemicals, viruses, bacteria and toxins, which, if left unchecked, may lead to disease and death. The immune system is best known for preventing infections. It also is essential in preventing and healing cancer. Unfortunately, the immune system can be overactive and attack the body. Foods to support the immune system include berries, chili peppers, concord grape juice, mushrooms and pomegranate.

The book Eat to Beat Disease has food and lifestyle recommendations to help the body heal. Remember, quality and consistency of eating food that helps the body heal matters. Make every choice count.

Sandie Lynch is a registered dietitian, fitness trainer, wellness and lifestyle medicine professional coach and owner of ATP Wellbeing Consultants LLC. ATP: Attain Top Performance in Life with Greater Health, Fitness and Spiritual Connection.

Contact Lynch for a free 60-minute Transformation Breakthrough session for three powerful steps toward health and healing. Email her at Sandie@ATPHealthandFitness. com or call 240-439-9927.

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Sources used in this article:

• Prevention of Chronic Disease by Means of Diet and Lifestyle Changes, Willett, Koplan, Nugent, et al.

• Dean Ornish, et al., 1992, Intensive Lifestyle Changes for Reversal of Coronary Heart Disease.

• Dr. William Li, Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.