
Functional nutrition focuses on addressing the root causes of health issues rather than just managing symptoms. By understanding how different systems in the body communicate through various symptoms you may be experiencing, we can better support overall well-being. Systems of the body each have their own unique way of communicating and symptoms are like messages from the body.
In this blog post, we will explore a few key systems of the body and highlight symptoms of imbalance along with functional foods that can support each system.
Gut Health & Functional Nutrition
Your digestive system has many ways of communicating imbalance. A few of these symptoms include bloating, gas, pain, food sensitivities or intolerances and irregular bowel movements.
To Target Gut Health:
Include Probiotics:Â Incorporate fermented foods like yogurt, kefir and sauerkraut to support gut flora balance.
Fiber-Rich Foods:Â include berries, avocado, sweet potato, Brussel sprouts, broccoli, leafy greens, chia seeds, flax seeds and legumes (lentils, black beans). Choose organic whenever possible and non-BPA cans.
Bone Broth:Â Rich in collagen, supports gut lining integrity.
Nervous System/Brain Health & Functional Nutrition
Symptoms of imbalance in our brain health include mood swings, anxiety, brain fog, poor concentration and poor memory. Targeting our gut imbalances often helps to improve our brain and mental health as these systems are connected by our gut-brain axis.
To Target Brain Health:
Omega-3 Fatty Acids:Â Found in fatty fish (salmon, sardines), walnuts, and flaxseeds, supports brain function.
Herbal Teas: use adaptogenic teas like Holy Basil or Ashwagandha tea can promote relaxation and reduce stress. Adpatogens come from plants that help us 'adapt' to stress.
Mindful Practices:Â Incorporate meditation or deep breathing exercises to support overall nervous system health.
Liver and Detoxification & Functional Nutrition
The most common sign that our body may need detoxification strategies to support the liver is fatigue. Other symptoms that may show up include skin rashes and issues like acne, eczema, headaches and stubborn weight that will not release.
To Target Liver Health:
Cruciferous Vegetables:Â include a serving daily of broccoli, cauliflower, cabbage, leafy greens or Brussels sprouts to support liver detoxification.
Nutrition:Â include balanced meals with whole foods; choose organic whenever possible
Herbal Support:Â Milk thistle and dandelion root can aid liver function.
Heart Health & Functional Nutrition
Symptoms of Imbalance in our heart health may include high blood pressure, elevated cholesterol levels or chest pain.
To Target Heart Health:
Increase fibre: aim for 20 to 25 grams of fibre daily from raspberries, lentils, chickpeas, quinoa, edamame, avocado, broccoli, pears
Potassium-Rich Foods:Â Bananas, sweet potatoes, leafy greens like spinach and ground flax help to regulate blood pressure.
Daily Movement:Â Include a minimum of 20 minutes of daily movement like walking or swimming to support cardiovascular health.
Immune System & Functional Nutrition
Symptoms of immune system imbalance may include frequent colds and infections, allergies, chronic fatigue, unexplained issues or skin rashes.
To Target Immune Function:
Go for Colourful Foods:Â boost antioxidants with deeply pigmented berries, pomegranate seeds, beets, leafy greens, red peppers, citrus, tomato, black beans. Antioxidants are stored in colour pigments. Choose organic whenever possible
Boost Zinc:Â found in lean meats, legumes, and seeds, supports immune response. Choose grass-fed, pastured animal proteins and non-BPA cans.
Prioritize Sleep:Â Aim restoring quality sleep to support immune system resilience.
Skin Health & functional nutrition
Our skin is considered one of our most communicative organs. Imbalances in other systems can often show up on our skin. For example, certain skin rashes can be a symptom of gut imbalance or frequent fungal infections may be a symptom of immune system imbalance. Other symptoms may include dry skin or excessive sweating, increased bruising or pale dull skin.
To Target Skin Health:
Antioxidant-Rich Foods:Â Berries, dark leafy greens and nuts protect against oxidative stress.
Hydration:Â Drink adequate fluids in the form of herbal teas, filtered water, fresh pressed juices or mineral waters daily to keep skin hydrated.
Healthy Fats: from fish, avocado, flaxseed, Brazil nuts, extra virgin olive oil or organic coconut oil support skin barrier function.
Conclusion
While these tips provide a general approach to supporting various systems of the body through functional nutrition, every individual is unique. Working with a certified practitioner can provide personalized guidance tailored to your specific health needs and deeper insights into optimizing your well-being.
Stay tuned for my upcoming series that will provide deeper insights into each system, providing more detailed strategies to help you achieve optimal health and vitality. Remember, your journey to optimal health begins with understanding and addressing the root causes of imbalance, paving the way for a more vibrant life.
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