How would you rather stay healthy? Through lifestyle choices, or with the help of medicines and healthcare?
Ask any child with a cherished toy that broke and was then patched up with glue, and he will probably tell you he wished he had taken better care of the toy in the first place so it never broke.
Human bodies behave in a similar manner. We can either keep them healthy through better care – improving the nutritional quality of our food, living in cleaner environments, investing in fitness and mental health, not engaging in unhealthy habits such as smoking, improving the quality of our sleep, and so on. Or we can try and patch ourselves up after breakage, with the help of medicines and hospital care.
What we should know is, the patched up product will almost never be as good as the original. Check with anyone who’s been through a knee or hip replacement, or is managing diabetes through external insulin support or dialysis.
Among all lifestyle factors that support a healthy body, nothing is perhaps as important as the food that fuels it. The tens of thousands of nutrient molecules in food interact every day with the body at the level of each cell and drive every aspect of its structure and function. What is the power of food in influencing health? And what can we do to harness this power? Read on to find out.
The Theory: How Food Influences Health
The human body operates as an interconnected web of systems. When these systems work well individually and in harmony with each other, the body exudes health. When any of these systems is disrupted, however, it often sets off a cascade of effects on others. For example, in Type-2 diabetes, glucose levels in blood get elevated. Untreated, elevated blood sugar can damage blood vessels, nerves, kidneys, eyes, the immune system, the digestive system, the reproductive system and more.
Food, as the fuel that powers the body on a daily basis, has the ability to support the body’s functioning better than any drug. A typical food may contain several thousand different kinds of nutrient molecules, and a diversified diet may be able to ensure the intake of 100,000+ nutrient types. It is this incredible diversity of nutrients present in food that makes it so potent in its protective effect on human health.
At the cellular level, nutrients are vital for processes like energy production, DNA repair, and defense against oxidative damage.
Expanding to tissues and organs, nutrients help maintain bone strength, muscle repair and growth, support heart health by managing levels of good and bad cholesterol, maintain healthy blood vessels, regulate blood pressure, protect against oxidative damage, support cognitive function and much more.
At the level of the entire body, a well-rounded diet fosters balance across metabolic, hormonal, and immune systems, promoting overall health and resilience against disease.
Healthcare vs. Food: Bridging the Gap
Modern healthcare has achieved remarkable feats, from lifesaving surgeries to breakthroughs in managing chronic diseases. However, it often focuses on treating symptoms rather than addressing root causes. For example, while statins can lower cholesterol levels, they do not address the dietary patterns that contribute to high cholesterol in the first place. Over time, this symptom-focused approach can lead to dependency on medications and ignores the preventive potential of lifestyle changes.
Food, on the other hand, offers a proactive solution. A diet rich in whole, nutrient-dense foods can prevent or even reverse chronic conditions. Take Type 2 diabetes: research by Dr. Neal Barnard found that a low-fat, plant-based diet improved insulin sensitivity and lowered blood sugar levels more effectively than some medications. By addressing the root causes of disease, food fills a critical gap in health management.
This is not to say that modern medicine and healthcare are not important. When any dimension of health spirals out of control, one may have no solution but to rely on medical interventions. Food, however, is what can prevent or delay the need for such interventions - and protect against the heavy associated costs.
Learning from Traditional Wisdom
Ancient systems of medicine, such as Ayurveda and Traditional Chinese Medicine (TCM), have long emphasized the therapeutic role of food. These traditions view the body as an interconnected whole, where imbalances manifest as illness; and often recommend foods for their specific therapeutic properties.
For example, the Charaka Samhita, the best known Ayurvedic text, has this to say of ghee: "Ghee enhances intellect, digestion, strength, fertility, and immunity, while aiding in the prevention of diseases." Modern science which for decades, positioned ghee as a driver of cardiovascular disease because of its saturated fat content, has recently discovered ghee as a superfood. In a recent article in Vogue, the author references a scientific study that concludes this of ghee "beneficial role in modulating immune responses…they indicate the potential of ghee as functional food in preventing and treating various diseases, including tumors/cancers, skin conditions, eye health, and wound healing"
Similarly, the Sushruta Samhita says of turmeric: "aids digestion, purifies the blood, and revitalizes the body, making it highly beneficial for health... reduces swelling (anti-inflammatory) and enhances skin complexion". Modern science validates this: studies show curcumin, turmeric’s active compound, alleviates symptoms of arthritis and other inflammatory conditions.
These holistic approaches contrast with the reductionist tendencies of modern medicine. While a pill might target one pathway, food’s complexity allows it to influence multiple systems simultaneously. By revisiting these ancient practices through the lens of modern science, we can enrich our understanding of food as medicine.
The Proof is in the Pudding: Real-World Evidence
If we need proof of food’s potential, we need only look to the Blue Zones - micro-communities around the world characterised by significantly higher longevity and far better health than even their immediate neighbours. Characterised by an emphasis on natural and plant-based foods, these communities underscore food’s ability to nurture human health at a whole-of-system level. These dietary patterns are not just nourishing; they’re life-extending.
Scientific studies reinforce these observations. The DASH diet (Dietary Approaches to Stop Hypertension), which emphasizes fruits, vegetables, and low-fat dairy, has been shown to lower blood pressure as effectively as some medications. Similarly, a Harvard study found that eating nuts regularly reduces the risk of heart disease by 20%.
These examples highlight the transformative power of food. By embracing such dietary patterns, individuals can not only improve their health but also reduce their reliance on medical interventions.
A Modern Revival: Food is Medicine
Recognizing the role of nutrition in health, programs like "Food is Medicine" in the United States are gaining traction. These initiatives prescribe fresh produce and healthy meals to patients with chronic illnesses, integrating nutrition into healthcare plans.
For instance, a study published in Health Affairs showed that medically tailored meals reduced hospital admissions by 49% and healthcare costs by 16%. Such programs underscore the economic and health benefits of prioritizing food as a therapeutic tool.
Practical Tips: Making Food Your Medicine
Transforming your diet doesn’t have to be overwhelming. Here are simple steps to make food a powerful ally in your health journey:
- Control your calorie intake: Practice Hara Hachi Bu, the Japanese eating philosophy that recommends eating until 80% full. Mindful eating, where you slow down to concentrate on and enjoy the food you consume can help.
- Prioritize whole foods: Focus on unprocessed ingredients like fruits, vegetables, whole grains, and lean proteins. Minimise intake of highly processed and fast foods.
- Embrace diversity: One or the other superfood / diet fad will not be enough. Diversify your diet to ensure you get a wide range of nutrients. Ensure your everyday food intake covers all the major food groups. Eat a rainbow of colours. Expand the range of foods you consume within your own cuisine. Add new cuisines to your repertoire.
- Eliminate or minimise known unhealthy ingredients or nutrients: Aim to entirely eliminate processed sugar, trans-fats, and artificial additives from your diet. Reduce sodium intake to nutritionally beneficial levels
- Incorporate traditional wisdom: Add turmeric to soups or stews, enjoy green tea instead of sugary beverages, or include fermented foods like yogurt or kimchi for gut health.
- Personalize your approach: Listen to your body and adapt your diet to your unique needs, whether that means avoiding certain foods or emphasizing others.
- Build habits: Commit to the long-haul when it comes to healthy eating - probably your biggest challenge. Aim to build habits. Gradual changes, like replacing one processed meal a day with a whole-food alternative, can lead to sustainable habits.
Conclusion
Food is not just sustenance; it is a powerful tool for healing, prevention, and thriving. By understanding how food interacts with the body, addressing the limitations of modern healthcare, and learning from traditional wisdom, we can harness its full potential. Whether it’s adopting the principles of diets in the Blue Zones, or exploring the therapeutic benefits documented in ancient texts, the choices we make at the dinner table have far-reaching implications for our health.
Incorporate these principles into your daily life, and you’ll find that food truly is the best medicine—for your physical health, mental & emotional health, and financial health.