Good Nutrition Comes First

Before there can be good health, there must be good food. Not food as entertainment, and not food as a chemical product engineered in a laboratory and sold in a box — real food, the kind human beings have thrived on for as long as there have been human beings.

The modern food industry has done to eating what too much of modern medicine has done to healing: turned a basic human good into a profit machine. The shelves are lined with ultra-processed products loaded with sugar, salt, industrial oils, and additives whose names no one can pronounce — products designed to be craved, not to nourish. The result is written across the population: obesity, diabetes, heart disease, and minds clouded by diets that starve the brain while filling the stomach.

It does not have to be this way. The way back is simple, and it has always been simple. Fresh vegetables and fruits. Whole grains. Legumes. Clean fish and modest portions of honest protein. Foods that look like what they are. Meals prepared with a little care and eaten with a little gratitude.

I write this as a physician, and I write it as a man in his seventies who lives it. Good food, daily movement, and an active mind are not luxuries — they are the foundation on which a flourishing life is built. Nutrition is not a fad and it is not a punishment. It is the first medicine, the daily one, the one no one can take from you. 

Good nutrition comes first — because everything else in health stands on it.

 Watch a dolphin move through open water, or a salmon fight its way up a waterfall, or a bear lead her cubs down a forest path, and you are watching health as it was meant to be — a living creature flourishing in the element it was made for. No creature in nature is asked to merely subsist.

Human beings belong to that same order, however far modern life pulls us from it. We were not built for fluorescent light, sealed rooms, and endless screens. We were built for open sky, green ground, moving water, and air that smells of something alive. When we return to those things, the body remembers. Blood pressure settles. The mind clears. Something in the spirit loosens its grip on worry.

This is not sentimentality — it is the oldest health knowledge there is. I walk outdoors with my dog every day, in all seasons, and those walks do what no prescription pad can do: they restore proportion. The toucans, the panda, the whales and reefs on this page are not decoration. They are reminders of the standard — a life lived fully, in its element, on its own terms.

Visit this page the way you would visit a park: slowly. Let the images do their quiet work. Then go outside and take the real thing — a walk, a shoreline, a patch of trees. Nature nurtures good health in body, mind and spirit — freely, daily, and for everyone.

Music, movies, theater, literature, and other forms of entertainment can play a meaningful role in nurturing mental, emotional, and spiritual well-being. Beyond providing enjoyment, these experiences can offer comfort, inspire creativity, stimulate the imagination, and help us better understand ourselves and the world around us. Music can soothe anxiety, lift our spirits, awaken cherished memories, and provide an emotional outlet when words are not enough. Movies and dramatic stories can transport us beyond the pressures of daily life, encourage empathy, explore the complexities of the human experience, and remind us of the enduring values of courage, compassion, love, and hope. Comedy and laughter can ease tension and help us gain perspective, while uplifting stories, beautiful melodies, and thought-provoking performances can renew our sense of purpose and connection. Art and entertainment can also bring people together, bridge cultural differences, and provide a shared language for emotions that might otherwise remain unexpressed. When enjoyed thoughtfully and in balance, these experiences can offer a welcome refuge from stress, stimulate the mind, enrich the spirit, and remind us that well-being involves more than the absence of illness. It also encompasses joy, imagination, meaningful human connection, and the freedom to experience the beauty, creativity, and emotional richness of life.

Sports and regular physical activity offer benefits that extend far beyond building strength, endurance, and physical fitness. They can play an important role in nurturing a healthier, more balanced life by supporting the interconnected needs of the body, mind, and spirit. Physically, movement helps maintain cardiovascular health, improve mobility, strengthen muscles and bones, and promote energy and vitality. Mentally and emotionally, sports can provide a constructive outlet for stress, encourage concentration, strengthen self-confidence, and develop patience, discipline, and resilience. Whether participating in an individual activity, enjoying recreational exercise, or competing as part of a team, people can experience a sense of accomplishment, belonging, and connection with others. Sports can also teach valuable life lessons about perseverance, cooperation, respect, and responding to both success and disappointment with perspective and grace. Time spent moving outdoors can offer the additional benefits of fresh air, contact with nature, and a welcome break from the pressures of everyday life. At their best, sports encourage us to challenge our limitations without losing sight of balance, enjoyment, and personal well-being. When adapted to individual abilities, interests, and health needs, regular physical activity can become a rewarding part of a natural, holistic approach to health—helping us remain active, engaged, resilient, and connected throughout life.