March is Nutrition Month!


Working with nutrition is a large part of what we do as naturopathic doctors in order to optimize our patient's health. I always tell my patients that the more we can do with diet, the less we will need to supplement. Food choices are something we make ~3-4x per day, every day; therefore making the right choices add up to a big impact. To celebrate Nutrition Month, I wanted to shed light on the extraordinary roles of the ordinary macronutrients we can choose to focus on every day.


Protein

Protein is one of the most common nutritional inadequacies I see in patients. Foods that contain higher amounts of protein include meat, nuts, seeds and legumes. Each meal/snack should contain protein in order to achieve adequate amounts. If patients are struggling with healthy hair or skin, weight, low energy, low immune function, hormones, digestion, or mental health… ensuring adequate protein is essential. Here’s why:

  • Healthy Hair and Skin: Collagen, which is made of protein, helps maintain the structure and elasticity of the skin, and keratin, a protein, is important for strong hair and nails.
  • Building and Repairing Tissues: Protein is a major building block of muscles, skin, enzymes, and hormones. It’s essential for the growth, repair, and maintenance of tissues throughout the body.
  • Mental Health: Proteins are broken down into amino acids, which are the building blocks of neurotransmitters. Neurotransmitters are chemicals that transmit signals in the brain and play a key role in regulating mood, emotions, and cognitive functions.
  • Immune Function: Proteins are vital for the immune system. Antibodies, which are proteins, help fight off infections and protect the body from harmful pathogens.
  • Enzyme Production: Many biochemical reactions in the body are facilitated by enzymes, which are made of proteins. These reactions include digestion, metabolism, and DNA replication.
  • Hormone Regulation: Certain hormones, like insulin and growth hormone, are proteins. These regulate critical body functions, including metabolism and blood sugar levels.
  • Maintaining Muscle Mass: Adequate protein intake is crucial for preserving lean muscle mass. This is particularly important during weight loss or when undergoing intense physical activity.
  • Satiety and Weight Management: Protein-rich foods tend to promote satiety (feeling of fullness), which can help control appetite and aid in weight management by reducing the desire to overeat.


Healthy Fats

Healthy fats are often forgot about even in our most health-conscious patients. Foods such as avocado, olive oil, nuts, seeds, salmon etc. provide healthy fats that play several crucial roles in the body:

  • Support Weight Management: Increase satiety and reduce overeating.
  • Support Heart Health: Lower bad cholesterol (LDL) and reduce the risk of heart disease.
  • Promote Brain Function: Your brain is made up of around 60% fat, and healthy fats are essential for cognitive performance, memory, and mood regulation.
  • Aid Nutrient Absorption: Fats help keep the digestive system functioning well by promoting the absorption of fat-soluble vitamins (A, D, E, K)and supporting the health of the intestinal lining.
  • Improve Skin Health: Maintain hydration, reduce inflammation, and support a healthy complexion.
  • Balance Hormones: Healthy fats are vital for hormone production, including sex hormones like estrogen and testosterone, as well as adrenal hormones involved in stress regulation.
  • Reduce Inflammation: Omega-3 fatty acids, in particular, have strong anti-inflammatory properties. Reducing chronic inflammation in the body can lower the risk of diseases such as arthritis, heart disease, and type 2 diabetes.
  • Support Digestion: Aid nutrient absorption and keep the digestive system lubricated.
  • Boost Mood: Fats are essential for the production of hormones like serotonin, which is involved in mood regulation. Omega-3s have been linked to a reduced risk of depression, anxiety, and mood disorders..
  • Provide Steady Energy: Offer long-lasting energy and stabilize blood sugar levels.
  • Aid Pregnancy and Development: Essential for fetal brain development and maternal health.
  • Enhance Muscle Recovery: Support muscle repair and reduce inflammation post-exercise.


Complex Carbs

While carbohydrate consumption in general seems to be easiest for people to meet and surpass adequate amounts of, getting the right types of carbohydrates is more of a challenge. Complex carbohydrates are healthier carbohydrates that take longer to break down and digest compared to simple carbohydrates. Common sources of complex carbohydrates include: Whole grains (brown rice, oats, quinoa, whole wheat), Legumes (beans, lentils, peas), Starchy vegetables (sweet potatoes, squash, corn), Fruits (apples, berries). Here are some of the reasons why complex carbohydrates are essential for optimal health:

  • Steady Energy: Complex carbs are digested slowly, providing a steady and sustained release of energy throughout the day, helping to avoid blood sugar spikes and crashes.
  • Blood Sugar Control: Because they break down more slowly than simple carbs, complex carbohydrates help regulate blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes
  • Weight Management: High-fiber complex carbs help you feel fuller for longer, reducing the likelihood of overeating and aiding in weight management.
  • Heart Health: The fiber and nutrients found in complex carbs help reduce bad cholesterol (LDL) and improve heart health, reducing the risk of cardiovascular disease.
  • Essential Nutrients: Provide vitamins, minerals, and antioxidants.
  • Mental Focus: A steady supply of glucose from complex carbs provides long-lasting energy for the brain, improving mental clarity, focus, and cognitive function.
  • Digestive Health: The fiber in complex carbs helps promote a healthy digestive system, preventing issues like bloating and indigestion.
  • Exercise Performance: Fuel muscles for endurance and recovery.


A great place to start is looking at what you are lacking in your diet and simply swap out/add more. For example, you may have protein at every meal with a carbohydrate as a side, but is the carbohydrate complex? Swap out something like white rice (simple carbohydrate) for quinoa (complex carbohydrate) to increase the health benefits of your carbohydrates. Working with nutrition is apart of our approach as naturopathic doctors. We help you determine where you need to optimize to feel and perform your best!


In health,

Dr. Brittany Pearce, ND



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