I absolutely love Dr. Mark Hyman and have been following him for years. He shares a lot of complex science in an easy to understand way. He has many stories of how he applies functional medicine principles with his patients and ways in which you might apply them to real life.
Dr. Mark? but isn’t he on Quack Watch? Why yes he is! My best guess for this is because functional medicine as a field is relatively new and we are all right to feel skeptical until it’s proven reliable. It wasn’t that long ago that massage and chiropractic were considered questionable, but through decades of reliable results they are not popular healing modalities. And at the end of the day, most of his recommendations are things your grandparents would recommend: eat real food, exercise and sleep well.
- Nutrient-Dense Diet: Emphasize whole, minimally processed foods such as vegetables, fruits, nuts, seeds, and lean proteins. Limit processed foods, refined sugars, and unhealthy fats.
- Healthy Fats: Incorporate sources of healthy fats like avocados, nuts, seeds, and fatty fish rich in omega-3 fatty acids. These fats support brain health and reduce inflammation.
- Manage Stress: Practice stress-reducing techniques such as mindfulness, meditation, deep breathing exercises, yoga, or spending time in nature.
- Regular Physical Activity: Engage in regular exercise, including both cardiovascular activities and strength training, to maintain muscle mass, bone density, and overall health.
- Adequate Sleep: Prioritize quality sleep by establishing a consistent sleep schedule, creating a conducive sleep environment, and practicing relaxation techniques before bedtime.
- Hydration: Drink plenty of water throughout the day to stay hydrated and support various bodily functions.
- Intermittent Fasting (IF): Consider incorporating intermittent fasting into your routine, which can promote cellular repair processes and may have benefits for longevity. In my personal opinion, one of the best ways to incorporate this is by not eating for 3-4 hours before bed. I always think this should be done with careful consideration. IF is not simply skipping meals. It needs to be done on a foundation of nutrient dense foods so that you have a reserve to draw from during your fasting hours. If you have a hectic schedule and low-nutrient diet, this is probably not a good starting point for health. One added benefit to IF that is absolutely counter-intuitive is that is actually decreases ghrelin and increases leptin. That is, it decreases the hormone that makes you feel hungry and increases the hormone that makes you feel full. On the flip side, eating before bed can increase ghrelin and decrease leptin for 24 hours, causing you to feel more hungry and less satisfied. In other words, once you get on a schedule, this style of IF becomes easier.
- Social Connections: Cultivate strong social connections and maintain meaningful relationships, as social support has been linked to improved longevity and overall well-being.
- Mindful Eating: Practice mindful eating by paying attention to hunger and fullness cues, savoring each bite, and avoiding distractions while eating. Check out my 2-minute mindful eating video to get you started!
https://youtu.be/VVT2dhETZkM?si=etJZ9Tgg82lOLWwb - Supplementation: Consider supplementing with vitamins and minerals as needed to address specific deficiencies or support overall health. However, it’s essential to consult with a healthcare provider before starting any new supplement regimen. Please be careful before you start spending money to treat your body like a science experiment! If you’re looking for a more affordable option, see if you live near a functional medicine or naturopathic school that takes patients to be seen by their students.
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