Food is your most important medication. Eat the rainbow from whole food sources every day, aiming for 7-9 servings, especially from above the ground high fiber veggies!

Helps lower inflammation, blood pressure, and improve memory:

Red Whole Foods: red apples, red peppers, red grapes, tomato, red onions, red berries, radishes

Reduces type 2 diabetes risk, asthma, osteoporosis, and some cancers, improves healthy sperm counts: 

Orange Whole Foods: apricots, orange peppers, pumpkin, butternut squash, sweet potato, turmeric

Reduces risk of asthma, type 2 diabetes, metabolic syndrome, promotes healthier vision: 

Yellow Whole Foods: yellow apples, banana, ginger, olive oil, summer squash, yellow peppers, jack fruit

*Emphasize this list! Reduces risk of many cancers, depression, heart disease, cell damage, detoxification, healthy estrogen: 

Green Whole Foods: green apples, artichoke, avocado, green sprouts, broccoli, broccolini, celery, bokchoy, green cabbage, herbs, spinach, snow peas, green olives, leafy greens, green tea, cucumbers, Brussels sprouts, green beans, green peppers

Promotes healthy cognition, improves blood pressure, reduces blood sugar and risk of heart disease, improves immunity: 

Blue/Purple Whole Foods: Blue, purple, and black berries, purple grapes, prunes, purple cauliflower, purple cabbage, eggplant, plums, purple and black rice, purple peppers, purple potatoes, black olives

Decreases some cancers, reduces cholesterol, type 2 diabetes, and risk of heart disease: 

White/Tan/Brown Whole Foods: apples, legumes, cauliflower, cassava root, coconut, garlic, jicama, mushrooms, nuts, onions, pears, seeds, dragon fruit, tea, organic soy (GMO-free), whole grains (i.e. barley, whole oats, quinoa, teff, amaranth, brown rice)

Craving sugar and processed foods and breads? Replace with the above food choices for more energy, mental clarity, weight maintenance, and improved overall health. Need more guidance on the root cause of your symptoms and disease management? Schedule an appointment with us! RopheFM.com 

Reference: The Institute of Functional Medicine. ifm.org

Vitamin D, what many people may think of as the “sunshine vitamin”, has been increasingly on the radar as to its vital importance to a multitude of bodily functions¹²³. Without adequate vitamin D, the body is unable to properly absorb the calcium needed for strong bones⁴. Low vitamin D levels can also contribute to stiffer blood vessels and increased risk of high blood pressure and cardiovascular disease⁵. Low levels can affect thyroid health, contribute to depression, bone loss, and impede the body’s natural ability to respond to infection and chronic inflammation⁵⁶.

Vitamin D is found in many foods that we eat, such as salmon, eggs, many mushrooms, and fortified dairy and fortified plant-based milk. Of course, one of the best sources of vitamin D is sunshine⁶. However, this certainly has to be balanced with skin cancer risks, and can be challenging for folks living in northern hemispheres of the United States, or in highly polluted areas that shade the sun.

Importantly, lack of sunshine is only one contributor to low vitamin D levels. There is a correlation between obesity and low vitamin D levels, although it is not fully known what optimal supplementation level is needed to achieve appropriate active levels of circulating vitamin D⁷. Issues such as Crohn’s disease, ulcerative colitis, celiac disease, age, ethnicity, history of bariatric surgery, chronic gastritis, certain medications, and poor gut health from an overly process diet, can also contribute to inadequate absorption of vitamin D⁵⁸. Further, this can also cause a deficiency in a multitude of other vitamins and minerals that are essential for regulating our body’s systems and controlling chronic inflammation⁶.

But what is an optimal level of vitamin D? Medical professionals have long known of vitamin D’s importance. Yet, it’s often overlooked during an annual exam and not routinely tested for in many cases. Depending on a particular lab, normal values are generally considered to be between 30 and 100 ng/mL⁹. 

However, a vitamin D level of 35 might be “normal” but is it optimal? Functional medicine experts suggest optimal levels should reside somewhere between 50 and 80 ng/mL depending on the inidividual. Yes, vitamin D toxicity can occur with very high vitamin D supplementation, although this is rare in comparison to the chronically low vitamin D levels that often exist today. Traditional recommendations are Vitamin D3 supplementation from 400 to 800 units of vitamin D3 daily, although in many cases, this is not adequate to bring a person up to optimal levels. It is generally thought that anything at or less than 5,000 units daily is safe, although much higher short-term doses may be needed for somebody with extremely low levels of vitamin D⁴⁹. However, supplementation requires an individual approach that considers an individual’s unique needs, risk factors, response to supplementation, and a combination of other lifestyle interventions through adequate nutrition, exercise, sleep, and other supplements and medications⁶.

If vitamin D levels were more carefully considered on an individualized basis as part of a comprehensive treatment plan, it could prevent some of the polypharmacy that is often the first “go to” to for presenting conditions, if nutrition imbalances were first optimized. Many medical insurance companies will cover vitamin D lab testing if there is a risk of low levels or reduced absorption of this key nutrient. Remember to ask your provider about your vitamin D levels, particularly in the presence of IBD, IBS, chronic gastritis, bariatric surgical history, obesity, thyroid, disease, osteopenia, depression, reduce energy, or other mood concerns, especially if exposure to natural sunlight is limited. 

Remember that optimizing vitamin D levels is not a lone cure for chronic conditions, but coexists with other lifestyle factors, such as adequate sleep, a non-processed whole food diet, regular movement, stress reduction, and mental and spiritual health. Traditional medicine has its value in treating many conditions, but it should never be a substitute for treating the root causes that may be contributing to those conditions in the first place. Want to learn more? Check out my blog post on functional medicine!

1.         Fakheri RJ. Vitamin D Supplementation: To D or Not to D? Mayo Clinic Proceedings. 2024;99(4):529-533. doi:10.1016/j.mayocp.2024.01.003

2.         Sha T, Wang Y, Zhang Y, et al. Genetic Variants, Serum 25-Hydroxyvitamin D Levels, and Sarcopenia: A Mendelian Randomization Analysis. JAMA Network Open. 2023;6(8):e2331558-e2331558. doi:10.1001/jamanetworkopen.2023.31558

3.         Bluher AE, Kearney T, Vazifedan T, Baldassari CM. Vitamin D Deficiency and Pediatric Obstructive Sleep Apnea Severity. JAMA Otolaryngology–Head & Neck Surgery. 2025;151(1):72-77. doi:10.1001/jamaoto.2024.3737

4.         Sfeir JG, Drake MT, Khosla S, Farr JN. Skeletal Aging. Mayo Clinic Proceedings. 2022;97(6):1194-1208. doi:10.1016/j.mayocp.2022.03.011

5.         Rebelos E, Tentolouris N, Jude E. The Role of Vitamin D in Health and Disease: A Narrative Review on the Mechanisms Linking Vitamin D with Disease and the Effects of Supplementation. Drugs. 2023;83(8):665-685. doi:10.1007/s40265-023-01875-8

6.         Mavar M, Sorić T, Bagarić E, Sarić A, Matek Sarić M. The Power of Vitamin D: Is the Future in Precision Nutrition through Personalized Supplementation Plans? Nutrients. 2024;16(8):1176. doi:10.3390/nu16081176

7.         Tobias DK, Luttmann-Gibson H, Mora S, et al. Association of Body Weight With Response to Vitamin D Supplementation and Metabolism. JAMA Netw Open. 2023;6(1):e2250681. doi:10.1001/jamanetworkopen.2022.50681

8.         Luttmann-Gibson H, Mora S, Camargo CA, et al. Serum 25-hydroxyvitamin D in the VITamin D and OmegA-3 TriaL (VITAL): Clinical and demographic characteristics associated with baseline and change with randomized vitamin D treatment. Contemporary Clinical Trials. 2019;87:105854. doi:10.1016/j.cct.2019.105854

9.         Williams SE. Vitamin D supplementation: Pearls for practicing clinicians. Cleve Clin J Med. 2022;89(3):154. doi:10.3949/ccjm.89a.21021

“Food is your most important prescription” is what I often tell my patients. A pill might be necessary but should be implemented at the top rungs of the ladder climb to wellness, not as first line therapy or mono therapy. Proper nutrition, sleep, movement, and emotional and spiritual health are the key to achieving maximum wellness and quality of life. A pill is created for preventing or muting a disease process but does not guarantee wellness or improved well being. Traditional medicine focuses on treating disease while functional medicine looks at the root causes of disease and focuses on achieving maximum wellness.

The important thing is to take charge of one’s health by starting with small changes. When grocery shopping, a good rule of thumb is that if it exists in a bottle, can, box, or bag the food is automatically questionable. The best place in the grocery store to find the most nutritious foods is the outer perimeter. This is where fresh whole vegetables, fruits, meats, seafood, eggs, and dairy are generally located. 

Grocery stores with bulk food options are also a great way to save money on whole grains, nuts, and seeds that can be purchased in larger quantities. Organic, local, and non-GMO foods are always preferred but understandably these are not always options in some areas. Frozen vegetables without added ingredients can be a good affordable alternative where fresh produce may be lacking. Yes, processed foods may cost less, but the cost of healthcare continues to escalate and will likely outpace the added cost of taking healthy preventative measures now.

Daily movement is also necessary to maintain physical function, improve sleep, increase metabolism, and improve emotional health. I have my patients start with small sustainable goals, such as walking at lunch, walking the golf course, or joining a local dance class with a friend. Yoga is an alternative that can be done with an online video at home and is easily adaptable to a variety of abilities. The important thing is to move every day, starting with as little as 10 minutes and increasing from there.

Sleep is critical and a non-negotiable element of optimizing health. If sleep is difficult, improving nutrition and increasing daily physical activity is often enough for some people to discover dramatic improvement. Sleep hygiene is also critical. Sleep should occur in a relaxing environment, in a cool dark bedroom that is absent from electronic devices, televisions, and mobile phones. It’s important to establish a regular bed time and rising time. Supplements such as magnesium glyconate 350-400mg and melatonin 3-6mg taken 30-60 minutes before bed can also help promote a restful nights sleep. 

Tobacco and alcohol use can also disrupt cellular health that contributes to heart disease, chronic respiratory illnesses, heart disease, bone loss, and poor mental health. For example, tobacco cessation can often stunt or reverse the course of chronic illness, and in some cases, decrease an individual’s pill burden, while improving well being and quality of life. It’s important to ask why dependence on alcohol or tobacco has become so important and then seek guidance from a health care professional for cessation support.

At this point, many of my patients who start with these initial changes find they are losing weight, sleeping better, have increased energy, and their mental health improves dramatically. Mental, spiritual, and physical health cannot be separated. The body is a whole and must be treated as such. People will model those they spend their time around. The first goal is to engage in healthy affirming relationships, breaking off those that are toxic, and seek help from a counselor, minister, healthcare provider, and/or a trusted family member. It’s also vital to take care of one’s own mental and physical health first. 

An emotionally drained and physically compromised person can offer little benefit to someone else. This may require learning to say “no”, taking regular work breaks to breathe deeply, eating a healthy meal, or standing to stretch. Spiritual health is vital; knowing one’s purpose and worth is a key element in determining readiness for change and being able to release unhealthy control. It’s also important to recognize the signs of burnout and seek help early. 

Sometimes lifestyle changes, while the most important first step to achieving maximum wellness, may not be enough alone. A functional medicine practitioner can assist with balancing hormones, detoxification, incorporating traditional medicine when needed, and weeding out root causes of persistent health disrupters. All is required is a readiness to change and to value maximum health over simply treating disease.