Optimal nutrition is important across the board. As diseases of nutritional deficiency, such as diabetes, obesity and heart disease, increase, we must all re-evaluate how we view food. It’s important to start your kids on a healthy, balanced nutritional program. Women, men and children will benefit from continually improving the meals laid on the table. (I recommend the film Food Inc. and Michael Pollan’s book, Food Rules, which both provide good, solid, easily implementable suggestions for the entire family.)

Women, as a group, do have unique health issues to consider when deciding how to eat. Women face increasing risk of breast cancer, osteoporosis and heart disease. Many women struggle with discomfort of hormonal imbalances, such as PMS, perimenopause or difficult menstrual cycles.

The good news is that many of the food choices that prevent disease are similar for the various conditions. Optimal nutrition is basic and eloquent, yet often difficult to obtain in our modern world. The modern food industry challenges us to find a diet that is free of toxic chemicals, artificial ingredients and other “edible foodlike substances” (as per author Michael Pollan). And yet, good nutrition is as much about what we don’t eat, as what we do.

I often challenge my patients, friends and family members to eliminate a short list of ingredients from their diet, including substances such as high-fructose corn syrup, artificial colors, sweeteners and preservatives, nitrites and nitrates, MSG (monosodium glutamate), hydrogenated or partially hydrogenated oils, as well as non-organic and genetically modified foods (GMO). Sounds simple enough, but when you start reading food labels, you realize how challenging this becomes.

Elimination of “bad” foods goes a long way, especially in terms of risk reduction for cancer and diabetes. But of course, it is also important to look at what we are eating.

Here, simplicity wins again. Increase intake of whole foods: foods that are as close to the way they came out of the earth as possible. Eat foods that have three or less ingredients listed on the package, or better yet, foods without a package. Include a variety of clean, colorful foods that are high in fiber, and low in calories and sugars. Foods such as fruits, vegetables, beans, legumes and raw nuts and seeds.

For women, a few additional rules can be very helpful. Vegetable based sources of calcium, like broccoli, kale, spinach and Swiss chard provide better bone support than animal protein. In fact, vegetable sources of most nutrients have been shown to be more healthful. Studies show that vegetarian women have lower rates of cervical dysplasia and cancer, osteoporosis and endometriosis, among others.

Many hormonally-related issues respond well to dietary improvements. Flax seed and the cruciferous vegetables, such as broccoli, cauliflower, cabbage and Brussels sprouts, optimize hormone metabolism and clearance. Green tea also helps clear hormones, and has been shown to decrease risk of breast cancer recurrence.

A high fiber, low animal protein diet greatly decreases the risk of colon cancer, one of the most common female cancers.

For most any ailment, nutrition provides at least a partial answer. Specific female health concerns respond to specific, affective nutrients, based on historical trends and modern science.

In general though, a basic, nutrient-rich, toxin-free diet supports optimal health. To quote Michael Pollan one last time:

“Eat food. Not too much. Mostly plants.”

To learn more about how you can stay healthy and prevent disease by optimizing your diet, contact the doctors at the Mountain-River Naturopathic Clinic in Frisco. (970) 668-1300 or www.mountainriverclinic.com.