Eating well doesn’t have to be complicated. Following the 80/20 whole food diet — where 80% of your food intake comes from nutritious, unprocessed foods and 20% from treats —can positively impact your overall health. When paired with chiropractic care, this approach may enhance your body’s ability to heal, recover, and thrive.
Understanding Why Nutrition Is Important
Metabolic function refers to how your body processes food, breaking it down into components like amino acids, fatty acids, and glucose. These "building blocks" fuel energy production, repair tissues, and support critical functions like, neurological function, muscle movement and bone strength. A diet rich in whole foods ensures your body receives the nutrients it needs for recovery and optimal health. Research shows that proper nutrition is essential for efficient metabolic function, aiding your body in energy production and tissue repair.
Tackling Inflammation
Whole foods such as fruits, vegetables, and lean proteins supply your body with anti-inflammatory nutrients. Omega-3 fatty acids from oily fish and antioxidants from berries and leafy greens are particularly effective in reducing inflammation. Controlling inflammation may help your body respond better to chiropractic care, while processed foods and excessive sugar can contribute to inflammation, potentially hindering progress.
Supporting Strong Bones and Muscles
Strong bones and muscles are crucial for getting the most out of chiropractic care. Your body relies on essential nutrients like calcium and magnesium to maintain bone density and support muscle function. While plant-based foods like leafy greens and nuts are important, animal proteins—such as lean meats, fish, eggs, and dairy—also play a vital role. Animal proteins provide complete amino acids that are essential for muscle repair and strength. Studies show that a well-nourished body recovers faster and responds more effectively to chiropractic treatments.
Promoting Overall Well-being
Eating a balanced diet not only impacts physical health but also mental well-being. The 80/20 whole food approach is a sustainable way to ensure you’re nourishing your body while enjoying occasional indulgences. Feeling good from the inside out enhances the benefits of chiropractic care, supporting your body’s natural ability to stay healthy and strong.
The 80/20 whole food diet, where 80% of your intake comes from nutritious whole foods and 20% allows for treats, may enhance the benefits of care. By supporting efficient metabolic function, reducing inflammation, and providing vital nutrients like calcium, magnesium, and complete proteins from both plant and animal sources, this diet helps your body recover faster, strengthens bones and muscles, and promotes overall well-being.
Dr. Tommy-Lee McCafferty DC
Doctor of Chiropractic
References
1. Calder, P. C. (2021). "Omega-3 fatty acids and inflammation: From membrane to nucleus and from bench to bedside." Proceedings of the Nutrition Society.
2. Weaver, C. M. (2014). "Calcium and vitamin D requirements in children and adolescents." The American Journal of Clinical Nutrition.
3. Blumberg, J. B., et al. (2018). "The role of antioxidants in the aging process: An insight into nutritional interventions." Journal of Nutritional Biochemistry.
4. Zhang, X., et al. (2020). "The effects of omega-3 fatty acids on exercise-induced muscle damage: Mechanisms and clinical applications." Nutrients.
5. Slavin, J. L. (2013). "Fiber and prebiotics: Mechanisms and health benefits." Nutrients.
6. Brosnan, J. T. (2000). "Amino acids, then and now—a reflection on Sir Hans Krebs' contribution to nitrogen metabolism." IUBMB Life.
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