Primary Food: because your health is much more than what's on your plate

Health does not begin on your plate. It begins in the relationships you cultivate, the work you do, the purpose you feel, the movement of your body. These factors, which the Institute for Integrative Nutrition (IIN) calls Primary Food, have an impact on health as profound as, or greater than, any food. You can eat the most perfect diet in the world and still feel deeply unwell. If you have experienced this, it is not a coincidence. It is physiology. And it has a name: Primary Food.

The evidence is clear: you can follow the perfect diet, adhere to all healthy eating guidelines, and still not feel well physically or emotionally. And on the other hand, you can have a sequence of days or weeks where healthy eating is not part of your daily life and feel extraordinarily well. This is not a coincidence. It is physiology.

“We don't live on food alone. We need love, movement, stability, adventure, a higher purpose, and self-expression to thrive.” — Joshua Rosenthal, founder of IIN

The 12 areas of Primary Food that influence your health

During the year I studied at IIN, one of the activities that most impacted me was analyzing health through the Circle of Life, a model with 12 areas that influence overall well-being.

When one is out of balance, the others suffer the consequences:

• Relations • Career • Spirituality • Physical activity

• Creativity • Finances • Education • Health

• Home cooking • Home environment • Social life • Joy

What science proves

Primary Food is not just a philosophical concept. There is solid scientific evidence for each of its dimensions:

• A meta-analysis of 148 studies (Dr. Holt-Lunstad, Brigham Young University) concluded that social isolation increases the risk of premature mortality equivalent to smoking 15 cigarettes a day, surpassing the risks of obesity and physical inactivity.

• A Harvard study published in the American Journal of Health Promotion demonstrated that a strong sense of purpose is associated with lower systemic inflammation and greater longevity.

• A systematic review in the International Journal of Behavioral Nutrition and Physical Activity confirmed that regular physical activity significantly improves mental health and reduces depression and anxiety.

The four areas of greatest impact

Of the 12 areas I mentioned earlier, four of them have a particularly profound impact: relationships, career, spirituality, and physical activity.

These are the 4 areas that I consider primary for general well-being, and if you manage to keep them balanced and constantly nourished, the others will be positively influenced.

• Interpersonal relationships

Chronic loneliness increases the risk of cardiovascular disease equivalently to smoking 15 cigarettes a day.

I lived in Madrid for about 11 years, and there I saw the power of personal relationships. This was probably the city where I saw more elderly people going out and socializing with friends, and according to the data, Madrid is one of the cities with the greatest longevity, and it's not by chance.

Toxic relationships activate the stress system continuously and silently, while cultivating genuine and true relationships is, in itself, an act of preventive health.

• Career and professional purpose

One-third of one's active life is spent at work. When that time is dedicated to an activity that is draining or meaningless, health pays the price. It's not about demanding a perfect career, but about ensuring there is purpose and satisfaction in what you do daily.

Having a goal, a purpose, is one of the most powerful things we can have to give life to our daily lives, having a strong reason to get up in the morning is undoubtedly powerful.

• Spirituality

Spirituality does not imply religious practice. It is the connection to something greater than the individual — nature, art, meditation, a cause, family.

People with a strong sense of purpose live longer and with a higher quality of life.

I will give my example, lately I have been closely following some mentors connected to meditation and manifestation, it is something new for me, and I am exploring it with an open mind to new experiences and without blockages.

But there are two things that work very well for me: first is being with family, and second is being in contact with nature, and I have two places that make me feel quite connected: the mountains in winter and the beach at any time of year.

• Physical activity

Movement is medicine. No supplement, diet, or medication has such a broad spectrum of benefits. And no extreme is necessary: a daily 30-minute walk has a profound and documented impact.

Now there's no excuse not to do any physical activity; you can walk, you can play padel, you can do so many things. And if you can combine this activity with friends, it will reinforce this activity even more.

Want to delve deeper into this topic?

This article is based on the free guide "Health Starts Here", available here, where I also address Bio-Individuality and Dr. Mark Hyman's Food is Medicine concept.

Download the free guide

Author:

Luis Coutinho

Pharmacist | IIN Health Coach.

Founder of Balance by LC — balancebylc.com

This article is for informational and educational purposes. It does not replace professional pharmaceutical or medical advice.