Food as Medicine: An Approach to Health

The concept of "food as medicine" emphasizes using foods and supplements as needed to prevent, manage, and even treat various health conditions. It is grounded in the understanding that food is critical in influencing metabolic, hormonal, and inflammatory pathways that determine overall health.
Foundations of Food as Medicine

Nutritional Building Blocks:
- Foods provide essential macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals) required for bodily functions.
- Deficiencies or imbalances can lead to disease, while optimal nutrition supports health.
Functional Components in Foods:
- Phytochemicals: Found in plants (e.g., flavonoids, polyphenols, carotenoids), these have anti-inflammatory, antioxidant, and disease-fighting properties.
- Probiotics & Prebiotics: Support gut health and immunity.
- Omega-3 Fatty Acids: Reduce inflammation and improve cardiovascular and brain health.
Epigenetic Influence:
- Diet can influence gene expression, turning certain genes "on" or "off" and affecting health outcomes.

Examples of Food as Medicine

Cardiovascular Health:
- Foods: Oats, fatty fish (rich in omega-3s), berries, dark leafy greens, nuts.
- Mechanism: Reduce LDL cholesterol, improve arterial function, lower blood pressure, and combat inflammation.
Diabetes Management:
- Foods: Whole grains, legumes, non-starchy vegetables, cinnamon, berberine-rich plants.
- Mechanism: Enhance insulin sensitivity, stabilize blood sugar levels, and reduce oxidative stress.
Gut Health:
- Foods: yogurt, kefir, sauerkraut, garlic, asparagus (prebiotics and probiotics).
- Mechanism: Promote beneficial gut bacteria, improve digestion, and strengthen the immune system.
Inflammatory Conditions:
- Foods: turmeric (curcumin), ginger, olive oil, green tea, tomatoes.
- Mechanism: Modulate inflammatory pathways and reduce oxidative damage.
Brain Health:
- Foods: Blueberries, walnuts, dark chocolate, fatty fish.
- Mechanism: Enhance neuroprotection, support cognitive function, and improve mood through neurotransmitter balance.
Cancer Prevention:
- Foods: Cruciferous vegetables (e.g., broccoli, cauliflower), green tea, garlic, citrus fruits.
- Mechanism: Contains sulforaphane, catechins, and flavonoids that inhibit tumor growth and promote cell repair.

Supplements that may support various health conditions.

1. Sleep

Key Supplements:

Melatonin:
Regulates sleep-wake cycles and is particularly useful for insomnia, jet lag, and shift work.
- Dosage: 1–10 mg, taken 30 minutes before bedtime.
- Caution: Use short-term; excessive doses can cause grogginess.
Magnesium (e.g., magnesium glycinate):
Promotes relaxation by regulating neurotransmitters and reducing muscle tension.
- Dosage: 200–400 mg before bedtime.
L-Theanine:
Found in green tea, it enhances relaxation and reduces stress without causing sedation.
- Dosage: 100–400 mg.
Valerian Root:
A natural sedative for improving sleep quality.
- Dosage: 300–600 mg.
GABA (Gamma-Aminobutyric Acid):
A neurotransmitter that promotes calmness and better sleep.
- Dosage: 100–200 mg.

2. Diabetes

Key Supplements:

Berberine:
Lowers blood glucose by activating AMPK and improving insulin sensitivity.
- Dosage: 500 mg, 2–3 times daily before meals.
- Comparable to metformin in efficacy.
Chromium Picolinate:
Improves insulin sensitivity and glucose metabolism.
- Dosage: 200–1,000 mcg daily.
Alpha-Lipoic Acid (ALA):
Reduces oxidative stress and improves insulin sensitivity.
- Dosage: 300–600 mg daily.
- Also beneficial for diabetic neuropathy.
Cinnamon Extract:
Enhances glucose uptake and reduces fasting blood sugar.
- Dosage: 1–6 g daily.
Vitamin D:
Improves insulin sensitivity in deficient individuals.
- Dosage: 1,000–4,000 IU daily.

3. Anxiety

Key Supplements:

Ashwagandha:
An adaptogen that reduces cortisol levels and promotes relaxation.
- Dosage: 300–600 mg daily.
Magnesium (particularly magnesium threonate):
It supports nervous system health and reduces symptoms of anxiety.
- Dosage: 200–400 mg daily.
L-Theanine:
Enhances alpha brain wave activity for relaxation without drowsiness.
- Dosage: 100–400 mg.
Omega-3 Fatty Acids:
Reduces inflammation and supports brain health, which may alleviate anxiety.
- Dosage: 1–3 g EPA/DHA daily.
Passionflower:
Acts as a mild sedative, reducing symptoms of generalized anxiety.
- Dosage: 500 mg daily or as a tea.

4. Cancer (Supportive Care)

Key Supplements:

Curcumin:
Potent anti-inflammatory and antioxidant; may inhibit cancer cell growth.
- Dosage: 500–2,000 mg with black pepper extract for absorption.
Green Tea Extract (EGCG):
Antioxidant and anti-cancer properties through apoptosis induction in cancer cells.
- Dosage: 300–800 mg daily.
Vitamin D:
Immune-modulating and may reduce cancer progression in some types.
- Dosage: 1,000–4,000 IU daily, based on blood levels.
Mushroom Extracts (e.g., Reishi, Turkey Tail):
Immune-boosting and may enhance the effects of chemotherapy.
- Dosage: 1–3 g daily.
Omega-3 Fatty Acids:
Reduce inflammation and cachexia in cancer patients.
- Dosage: 1–3 g EPA/DHA daily.

5. Liver Disease

Key Supplements:

Milk Thistle (Silymarin):
Protects liver cells and supports regeneration in conditions like NAFLD and hepatitis.
- Dosage: 200–400 mg, 1–2 times daily.
N-Acetylcysteine (NAC):
Boosts glutathione production, aiding in liver detoxification.
- Dosage: 600–1,200 mg daily.
Vitamin E:
Reduces inflammation in non-alcoholic fatty liver disease (NAFLD).
- Dosage: 400–800 IU daily (in supervised cases).
Choline:
Supports fat metabolism in the liver.
- Dosage: 500–1,000 mg daily.
Alpha-Lipoic Acid (ALA):
Antioxidant that may reduce liver damage.
- Dosage: 300–600 mg daily.

6. Cardiovascular Health

Key Supplements:

Omega-3 Fatty Acids (EPA/DHA):
Reduce triglycerides, lower inflammation, and improve heart rhythm.
- Dosage: 1–4 g daily.
Coenzyme Q10 (CoQ10):
It supports mitochondrial function and reduces oxidative stress, especially in statin users.
- Dosage: 100–300 mg daily.
Magnesium:
Improves blood pressure and reduces arrhythmias.
- Dosage: 200–400 mg daily.
Garlic Extract:
Lowers blood pressure and cholesterol.
- Dosage: 600–1,200 mg daily.
Vitamin K2 (MK-7):
Directs calcium into bones and away from arteries, reducing arterial calcification.
- Dosage: 90–200 mcg daily.
Hawthorn Berry:
Improves cardiac output and reduces hypertension.
- Dosage: 300–600 mg daily.