The Concept of Bio-Individuality
We live in a society where we are constantly bombarded with advice about diets and food choices. There's always a new trend or superfood that promises to be the magic fix to all our health problems. Social media, news, and influencers throw tips at us non-stop, which can make it tricky to figure out how to set and prioritize our own wellness goals, especially when life gets hectic with work, family, and everything else.
Making it even more complicated, nutrition science itself is filled with contradictory studies that have their own set of flaws and limitations. This messiness is a big reason why nutrition advice can be so confusing, and why individuals often don’t know where to start when it comes to their own health journey. One day, fats are evil, and the next day, everyone should be eating butter.
Enter bio-individuality: the concept that there is no one-size-fits-all solution when it comes to wellness. Bio-individuality recognizes that every individual's nutritional needs vary due to a mix of external and internal factors like genetics, food preferences, emotional well-being, lifestyle habits, our physical environment, stress-levels, and more. As researchers continue to study the human body, they are learning that different bodies have incredibly different responses to similar foods. “It is now clear that the impact of nutrition on health cannot be just understood by assessing what people eat, as this is strongly influenced by how the nutrients and other bioactive compounds derived from foods interact with the genes and extensive gut microbiota that individuals have.” In other words, each of us is like a unique puzzle, with our own special biological makeup and requirements.
You've probably experienced this in your own life; perhaps you're famished in the morning while your friend can go without food until lunch, or maybe you've tried running only to find that yoga or surfing suit you better. Maybe you've tried adding more kale to your diet, only to find that it causes gas and bloating (kale can be challenging for some individuals to digest, particularly those with sensitive digestive systems or gut issues like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).
This is bio-individuality in action – what works for someone else might not work for you, even if it’s considered “healthy.”
This is important because when you eat, you're not just nourishing your body, you're feeding the trillions of microbes that live inside your gut. Every system in the body is impacted, including our hair, skin, gut, energy levels, mood, hormones, sleep, brain, bones, bowel movements, and more. Practitioners are increasingly recognizing the value of tailored strategies to optimize health outcomes and promote individualized well-being through personalized medicine and nutrition. This approach involves moving away from a one-size-fits-all model of healthcare and towards more customized interventions that consider each person's unique biological makeup, lifestyle factors, and health goals. This is also where a Health Coach can come in, helping you come up with a tailored strategy that works specifically for your body and your needs. You can read more about what a Health Coach is here.
General Health Tips
I've spent a lot of time talking about how confusing health and wellness advice can be, but there are some fundamental tips that nearly all health practitioners unanimously agree on. Just be sure sure to tailor each of these tips to suit your unique needs:
Include Plenty of Fresh Fruits and Vegetables: Aim to fill half your plate with colorful fruits and vegetables at each meal. These nutrient-rich foods provide essential vitamins, minerals, and antioxidants that support overall health. Note which fruits and vegetables make you feel your best, and any that make you feel uncomfortable.
Choose Lean, Organic Proteins: Choose lean meats that are organic, locally sourced, and free-range whenever possible and / or incorporate plant-based protein sources such as beans, lentils, tofu, and tempeh into your meals. Protein is crucial for muscle repair, immune function, and satiety.
Reduce Sugar and Processed Foods: If you start with just one tip, start with this one. Minimize your intake of sugary drinks, snacks, and processed foods high in refined carbohydrates. Instead, focus on whole foods like whole grains, nuts, seeds, and legumes for sustained energy and better nutrient absorption.
Prioritize Sleep: On average, aim for 7-9 hours of quality sleep each night (although everyone has varying sleep requirements). Quality sleep is essential for physical and mental well-being, helping with hormone regulation, mood stability, and overall energy levels.
Incorporate Exercise: Find enjoyable forms of physical activity that suit your preferences and lifestyle. Whether it's walking, cycling, yoga, dancing, or weightlifting, regular exercise promotes cardiovascular health, strengthens muscles and bones, and enhances mood and cognitive function. You don’t have to go to the gym for an hour every day – just start with a 10-20 minute walk.
Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support optimal bodily functions. Water helps regulate body temperature, aids digestion, flushes out toxins, and keeps skin healthy.
True health flourishes when you listen to your body’s needs and give it the love and nourishment it craves, unique to you. It’s all about tuning into your body's cues rather than following generic advice. After all, you know your body best.