by Dr. Fred Harvey  

“Let food be thy medicine and medicine be thy food,” is a timeless quote attributed to the Greek physician Hippocrates. This ancient wisdom still holds inherent truth. We truly are what we eat, as the biochemicals and minerals in food serve as the building blocks for cells, organs, and overall well-being.  

In today's world, there is much debate over which foods we should eat or avoid. Many of us find ourselves caught in the daily battle of choosing between various dietary options such as vegan, paleo, carnivore or keto. However, diet is a combination of both unique preferences and specific health needs. Most of us have our list of favorite foods, but sometimes these delicious foods might not be the best choice for our health.  

Genetics, imbalances, toxic exposures and environmental factors can affect how our bodies react to specific nutrients. For instance, those with diabetes or other sugar metabolism issues should not consume excessive amounts of simple or complex carbohydrates. These nutrients can cause significant imbalances and contribute to the formation of disease.  

To determine the most suitable diet, it is crucial to pay attention to individual physiology, genetics, family histories and existing health conditions. One particularly beneficial dietary regimen is the modified Mediterranean diet. This diet emphasizes a plant-forward menu comprising of 80–90 percent plant-based foods and 10–20 percent animal products. Throughout millennia, many civilizations have flourished on this dietary pattern.  

Certain areas known as “Blue Zones” have a higher concentration of centenarians per capita than anywhere else on the planet due to following the Mediterranean diet. This underscores the importance of a nutritious diet, not only for lifespan, but also for health span—the period of life spent in optimal health. 

In the United States, we have significant gap between health span and lifespan, where individuals often experience illness, infirmity and disability for an average of 11 years before passing away. To counteract this trend, it's crucial to evaluate your daily activities, food choices, family history and behavioral patterns. By delving deeper into these factors, you can determine the most preferable diet for you.  

For instance, those with diabetes should limit sugar, while those with osteoporosis require an adequate intake of protein. Vegetarians and vegans also need to source enough protein to support their bone, hair, skin and nail health. As we age, muscle loss (known as sarcopenia) also becomes a concern. Some of us also have different cholesterol absorption abilities. Those who absorb large amounts of cholesterol and saturated fats should limit their consumption of saturated animal fats, as this can burden the system with excessive fat. 

The body's nutritional needs also change based on circumstances such as surgeries or exercise. Following an operation, the body requires increased protein intake, while after exercise, the body needs more carbohydrates. This doesn't mean you should resort to sugary beverages, but you can consume more low-glycemic fruits like bananas or mangoes. 

When choosing the optimal diet for you, consult with a knowledgeable professional who understands health and nutrition, such as a functional medicine health coach or dietitian. These experts can provide guidance on how to source and prepare foods that align with a healthy lifestyle. Research has shown that if you have at least three sessions with a nutritionist, dietitian, or health coach to work on lifestyle and dietary changes, you’re more likely to adhere to the program and achieve your goals.  

There is no one-size-fits-all solution—it’s important to tailor a dietary plan to your unique needs or circumstances. Nevertheless, the Mediterranean diet has amassed a wealth of evidence to support its beneficial effects.  

The wisdom of Hippocrates's quote continues to resonate in our understanding of the profound connection between food and well-being. Consider factors like genetics and health conditions. Collaborate with knowledgeable professionals in functional medicine who can provide valuable support and guidance to incorporate healthy choices into a holistic lifestyle. When we all strive to prioritize nutrition and make informed dietary decisions, we can experience a vibrant, thriving health span.  

To discover the life-altering difference that functional medicine can make for your health, call Dr. Fred Harvey’s office at 941-929-9355. Dr. Harvey is the Medical Director of Functional Medicine Florida. He is quadruple board-certified in Internal Medicine, Geriatric Medicine, Functional Medicine and Holistic-Integrative Medicine, specializing in chronic illness recovery, prevention and defiant aging. For more information, visit https://functionalmedicineflorida.com/ To shop for doctor recommended supplements, visit https://www.healthystepsstore.com/