How getting tested for personal nutrition needs can lead to peak overall health.
Good nutrition is the foundation for overall wellness, but personal nutrition can vary vastly from person to person. The age-old saying, “You are what you eat,” stands true in many regards. At Integrative Medicine Clinic (IMC), Dr. Chris Link, helps patients achieve their individual nutrition goals and shares what good nutrition looks like overall.
Nutrition in its most basic form is universal for everyone. Individuals should eat well-balanced, nutrient-rich diets, consisting of healthy proteins, vegetables, and fruits. At the same time, they should avoid ultra-processed foods and those with added flavorings, colors, and sugars, as these foods provide little to no nutritional value. Beyond the rudimentary foundation of nutrition, people require certain nutrients depending on many factors, including age, activity level, lifestyle, and medical conditions.
“For instance, with older adults, it’s very important to get more protein to help them maintain their muscle throughout later life,” Dr. Link says.
Pregnant women, growing children, and individuals facing certain medical conditions often need modifications in their nutrition plans, depending upon their deficiencies. However, everyone can benefit from a better nutrition plan. One of the best ways to boost nutritional absorption is to find the proper supplements. There are three key supplements that most adults and children require for overall health: vitamin D, omega-3 fish oil, and multivitamins. Multivitamins are especially important in delivering an array of nutrients on a daily basis.
They have been shown, in recent studies, to reduce cognitive decline that could lead to dementia for more than three years,” Dr. Link says.
Vitamin D is tremendously beneficial in supporting bone health and the immune system. Just 1,000 IU (25 mcg) of vitamin D taken daily can help decrease the risk of autoimmune diseases like arthritis and Hashimoto’s thyroiditis. Omega-3 fish oil is a powerhouse when it comes to supporting the healthy function of the heart. It also helps support brain function and decreases inflammation throughout the entire body.
“Avoid falling for diets that seem too good to be true; it’s simply a matter of prioritizing whole foods,”
Dr. Chris Link, M.D.
In addition to testing for nutrient deficiencies, Dr. Link tests his patients for food allergies. Food allergies can cause those who suffer from them to struggle to get the nutrients they need. It’s common for those who have experienced serious allergic reactions to foods in the past to be tested for allergies, but those who have experienced chronic gastrointestinal conditions, like irritable bowel syndrome, psoriasis, or eczema, should also be tested for sensitivities. After determining any allergies, Dr. Link can teach patients how to appropriately fuel their bodies and avoid triggers that might worsen certain conditions.
“A simple elimination diet that takes out key foods that are likely to be problematic, like wheat, dairy, eggs, and ultra-processed foods, can be helpful in determining what foods are causing issues,” Dr. Link says.
“Avoid falling for diets that seem too good to be true; it’s simply a matter of prioritizing whole foods,” Dr. Link says.
Proper nutrition, by means of a balanced diet and proper supplementation, is essential in maintaining health for people of all ages. However, it’s imperative to steer clear of and not succumb to fad diets and health trends.
“Avoid falling for diets that seem too good to be true; it’s simply a matter of prioritizing whole foods,” Dr. Link says.
A simple method for finding whole foods is by shopping the perimeter of the grocery store. Focusing on things like fresh meats, produce, and dairy makes it much easier to avoid the ultra-processed items that tend to be stocked in the center aisles and are generally packaged in boxes or bags. Ultra-processed foods can increase the risk of cardiovascular mortality by 50% and the risk of type 2 diabetes by 12%. In addition, these foods can make some people 50% more likely to develop anxiety or depression. However, not all diets are bad.
“Some specific diets are beneficial for medical purposes,” Dr. Link says. “For example, gluten-free diets are healthy options for people who have food sensitivities.”
Limiting simple carbohydrates that negatively impact blood sugar levels can also be a good plan to follow for people who are prediabetic or diabetic. Not all diets are necessarily fad diets. Some diets serve a purpose in maintaining health, which is why it’s so important to understand individual nutritional needs.
No matter a person’s age, gender, lifestyle, or medical needs, finding the proper nutrition plan to fuel the body and maximize wellness is essential to remaining healthy, strong, and energized enough to tackle the day.
Four Common Nutrient Deficiencies
Vitamin D deficiency is typically more common as people get older. The daily recommended intake is 600 IU for adults up to age 70 and 800 IU for those 71 and older;
Signs of a vitamin D deficiency can include fatigue, bone pain, mood changes, muscle aches, and weakness. Foods high in vitamin D include cow’s milk, breakfast cereals, soy milk, mushrooms, canned tuna, shrimp, and salmon.
Iron helps red blood cells carry oxygen throughout the body. Signs of an iron deficiency may include feeling cold, tired, short of breath, or having frequent headaches. The daily recommended intake for adult men and women over 50 is 8 milligrams (mg) while 18 mg is recommended for women under 50. Foods like meat and seafood are high in iron as well as beans, lentils, grains, spinach, and fortified cereals.
*Fortified means there are added micronutrients.
Vitamin B12 supports healthy nerve signaling and red blood cell production. People progressively absorb less as they age, and vegans and vegetarians are at higher risk of a deficiency. Signs of a B12 deficiency include fatigue from anemia; numbness in hands, legs, and feet; and troubles with balance, walking, and memory. Adults need 2.4 micrograms of B12 each day.
Fish, chicken, milk, and yogurt as well as fortified nondairy milks and cereals are high in B12.
Calcium keeps bones strong, and it also helps control muscle and nerve function and regulates the heartbeat. As estrogen drops with age, people’s ability to absorb calcium diminishes. Calcium is only needed if a person’s diet does not provide 1000 – 1200 mg daily. When this happens, taking 200 – 400 mg daily is enough to meet daily health needs.
Cow’s milk, fortified soy or almond milks, yogurt, cheese, fortified cereals, and dark green vegetables, like kale and broccoli, are all high in calcium.
*Those seeking medical advice should consult a licensed physician.