Getting back to health – where should we start?

Modern life is seriously bad for our metabolism, leaving many of us struggling with our physical, mental, and cognitive health. But we can take back control and reverse much of the damage that has been done to our bodies and minds. We can also learn how to protect our children from the detrimental effects of metabolic and mitochondrial dysfunction, so they never need to embark on this journey of recovery. 

Although being overweight is generally assumed to be the main indicator of poor metabolic health, studies have found that less than a third of normal-weight adults are metabolically healthy.

If you are metabolically unhealthy you could be more likely to suffer from a number of conditions, including diabetes and heart disease. Recent research has established a causal link between metabolic and mitochondrial dysfunction and mental and cognitive health problems. Poor metabolic health can also cut life expectancy by around 20 years. 
 
There are many factors that impact metabolic health, some of which are beyond our control, such as our genes, our age, our sex, childhood experiences and many environmental toxins. The good news is that no matter who we are, or what our starting point is, changing our diet can greatly improve our physical and mental health and our life expectancy.  

When working with clients to improve their physical and mental health, one of the first places we start is by cutting down on ultra-processed foods (UPFs). UPFs make up approximately 60% of the average UK diet and nearly 80% in the US. UPFs are usually digested rapidly, causing us to feel hungry again soon after eating and crave more food, they usually contain additives, chemicals, colourings, preservatives, and flavourings. They change the way our bodies respond to food, they are often stripped of nutritional value, are thought to be addictive and are linked to several health conditions.  
 
Eliminating UPFs from our diet can feel difficult. We are constantly bombarded with advertising and misled by labelling and marketing. UPFs are cheap, convenient, and tasty. UPFs are also considered by some to be the global number one cause of early death. 
 
When trying to improve our diet we often have to factor in other health conditions, working, children and other family members, as well as our own food preferences, preparation, and cooking skills. As health professionals, we are often asked “It seems everything is bad for you. What can I eat?” The best diet for your health, including your mental health, is whole foods, meat, fish, vegetables, fruit, and salads.  

Processed foods like full-fat Greek yoghurt, whole blocks of cheese and bread without preservatives are not UPFs and can make up part of your daily intake. Reading labels is a good habit to get into; if it contains ingredients the average person wouldn’t have in their kitchen, it’s probably best left on the shelf. Reducing our own UPF intake will help our children eat less of it too.
 
There are lots of things you can do to help you improve your diet and your metabolic health, even if you have tried before and struggled to sustain the change. Understanding your specific challenges, and access to support, strategies, resources, and advice can be the difference between success, and an ongoing battle to regain your health.

If you want to cut down on how much UPF you consume, and explore other ways to improve your physical, mental, and cognitive health, book a call to discuss how we can help you to live longer, well.