“Andi, my doctor told me that I have pre-diabetes and I need to eat healthier, but I have no idea what to do or where to begin.”
“I exercise in the gym every day and come to physical therapy twice a week, but I still am not seeing any progress the strength of my legs and my ability to walk farther.”
“I can’t figure out why I am so tired all the time. I could barely make it into the clinic today.”
These are just some of the numerous comments I hear throughout the day in my physical therapy clinic. Some are intentionally brought up in conversation, others I pick up offhand as part of my general patient interactions. These concerns set off bells in my head that immediately inspire me to dig deeper and ask about their nutrition. There is so much variability in the answers I receive, but I am always amazed by the most common response I hear from patients: “Nobody has ever asked me about that before.”
Nutrition is such an important aspect of our health and well-being and one that should be at the forefront of every healthcare provider’s clinical interactions. When we discuss the ways we nourish our bodies in a constructive manner, we can step into one of the incredible ways that God has created for our bodies to heal. What I aspire to present in this article is not a method of dieting as a means of controlling our bodies, but rather my love of whole foods and true nourishment of the body that gives our cells energy, help ease aches and pains, improves our overall fitness, and helps fuel us for our respective ministries.
Nutrition Basics
Nourishment of our bodies begins with three large building blocks followed by smallers bits and bobs that fill in the gaps. If we can improve the quantity and quality of all of these pieces, we start to see how well the body can both repair itself and maximize its daily function. Let’s dive in.
Macronutrients are the three main categories of nutrients we obtain most our energy from. These a required in larger quantities and consist of:
- Proteins: build and repair of muscle, bone, and connective tissue. Proteins are found in meats, beans, and nuts/seeds.
- Carbohydrates: provide our cells energy for metabolism and carrying out cellular function. Sources are carbohydrates are found in fruits, vegetables, and whole grains such as oats , quinoa, and rice.
- Fats: these provide our bodies with an energy reserve, aid in hormone production, and allow for absorption and transport of vitamins and minerals. Fats are found in oils (such as olive and coconut), dairy products, and meats.
Specific nutritional needs will vary, but general recommendations for macronutrients are as follows:
- Protein: 1.0 – 1.6 grams per kilogram of bodyweight or up to 35% your daily caloric intake
- Carbohydrates: 35-45% your total daily caloric intake
- Fats: 15-35% of your total daily caloric intake
There are different subtypes of macronutrients (which I explore more in-depth in my article here) and not all of these subtypes have the same nutritional value. For example, carbohydrates obtained from eating a diet rich in vegetables and whole grains will be required in greater abundance than carbohydrates obtained from a diet high in refined sugar.
Micronutrients are nutrients that our bodies require in smaller amounts. They function in immune support, cell growth and repair, and hormone regulation and consist of:
- Fat soluble vitamins: such as vitamin A, D, and E, which are carried by lipids (fat molecules) and stored in body fat.
- Water soluble vitamins: such as vitamins B and C. Unlike fat soluble vitamins, water soluble vitamins are not stored in the body and should be consumed daily.
- Minerals: such as calcium, potassium, and magnesium. These are inorganic nutrients that are found in our soil and water and are absorbed by the plants and animals we eat. The quality of the soil in which our food grows will affect the mineral content of the foods we consume. All the more reason to protect God’s creation!
While micronutrients are harder to track, the good news is a diet rich in whole foods will supply most of what our bodies need. Your physician can further conduct lab work to identify areas of excess or deficiency.
Another important factor to consider when examining your nutrition is hydration. Our bodies are composed of 75% water and adequate intake is important for maintaining the health and function of our cells. At least two-third of our daily fluid intake should come from plain water, however our bodies will also absorb water from other beverages and from the foods we consume.
Where do Calories Fit in the Picture?
Calories are not a nutrient that our bodies obtain, but rather a unit of measurement that shows how much energy our bodies obtain from a certain kind of food. Not all calories are equal, though, and the quality of our calories matters just as much as the quantity. A person can experience health problems related to nutrition despite adequate caloric intake. I explore this topic more in my article about my love of whole foods, which you can read here.
When Our Nutrition is Unbalanced
God created nutrients from plants and animals as a means of not only maintaining our bodily health, but also giving us energy to participate in activities that are most meaningful to us. Disease and injury begin to appear when people have problems with either the quantity or quality of their nutrition. God has created our bodies with red flights and flare signals that will tell us if something is off with the way we are nourishing our bodies, and these nutritional deficits are not always indicated by hunger. Sometimes they show up as:
- Chronic fatigue
- Sleep disturbances
- Chronic aches and pains
- Elevated blood glucose levels
- Multiple injuries and lack of healing
- Mood swings, irritability, and reduced motivation
- Impaired reproductive and gastrointestinal function
- Stagnation towards or regression from a physical fitness goal
If you are experiencing any of these symptoms or have question about how nutrition can help you meet a specific health goal, I encourage you to elevate your concerns to a trusted physician, physical therapist, or registered dietician. Food tracking can also be beneficial for looking at your overall nutrient intake and to identify areas that may be deficient. It is recommended to track for a least one to two weeks so you can have a thorough look at your nutritional intake. Using a journal or a food tracking app such as myfitnesspal can help you identify areas that you can improve upon. If the idea of tracking your nutrients seems daunting, tracking just protein intake is a great place to start since a lot individuals are generally lacking in this area.
Nutrition as a Means of Spiritual Nourishment
As Christians, we recognize that our salvation and purpose in life is not derived from the foods we consume and in what quantities, but rather in the saving grace of Christ Jesus. On one hand, we are called to care for our bodies and to respect them as temples for God, and examining our nutrition can help facilitate our wellbeing. On the other hand we cannot worship our health more than Christ. Learning about nutrition should not create anxiety, worry, or pride in regards to the foods that we consume. Instead, we can use nutrition as a means to learn about God’s incredible design for the human body and to help our temples get the fuel they need in order to live out our respective ministries. The resources available to us and our life circumstances will influence what aspects of our health we can tend to at the time. It is my prayer that no matter what kind of season you are in, you can be equipped with the knowledge and tools to make choices that promote your well-being with the resource available to you.
" Go, eat your food with gladness, and drink your wine with a joyful heart, for God has already approved what you do." Ecclesiastes 9:7
Be well,
Andi
Sources for Extra Reading
Nutrition: Micronutrient Intake, Imbalances, and Interventions
Nutrition: Macronutrient Intake, Imbalances, and Interventions