Newsletter #2: The importance of diet
March 2, 2011
When I began my practice, with the exception of malnutrition, conventional medicine did not consider diet important in the development of chronic disease. Now, some thirty years later, there is overwhelming scientific evidence that diet (and nutrition) are not only important, they are essential in the prevention of virtually all forms of chronic disease and in achieving optimal health.
And yet I find that there is often confusion and uncertainty in how patients view the critical role that diet plays in our health and what the simple core principles of a truly health diet are. Advertisements and seemingly contradictory information from countless sources (including an alphabet soup of diet books) have convinced many patients (understandably) that there really are no clear consensus guidelines. This couldn’t be farther from the truth!
To cite one example: The most comprehensive report in history on diet and cancer was published in 1997. It took four years to complete and reviewed 4,500 studies from thousands of scientists and resulted in a landmark consensus document written by the preeminent cancer researchers from around the world. What was their number one recommendation: choose a diet that is predominantly plant based, rich in a variety of fruits, vegetables, nuts, and beans, minimize animal protein and saturated fat (animal and dairy), eliminate transfat (which is found in virtually all processed foods) and minimize refined carbohydrates (dessert and snack foods that are made from white flour and sugar) and eat more whole grains.
What do the American institute for Cancer Research, The World Cancer Research Foundation, The National Cancer Institute, the World Health Organization, The Food and Agriculture Organization of the United Nations and the American Cancer Society have in common?, precisely the same general guidelines.
It also turns out that these general principles not only dramatically reduce risk for all the major chronic diseases; heart attacks, diabetes, auto immune disease and age related changes in our brains, they also provide the template for permanent weight loss, more energy and a heightened sense of well being. The consensus sciences in these areas is just as strong, but rather then bog you down with documentation, read some of the books at the end of the newsletter. Try to buy organic foods as much as possible.
The good news is that any changes you make in this direction will be beneficial. As with exercise and stress reduction (the other two key components in optimizing health) every little bit counts. For my patients that have strongly implemented these lifestyle changes they have seen beneficial effects on hypertension, type 2 diabetes, cholesterol and cardiac risk, osteo- arthritis, allergies, digestive disorders, osteoporosis and the list goes on. There is strong scientific support for all of these beneficial effects. So don’t be misled! Fad diets and the multi- billion dollar diet industry have over a 95% recidivism rate within two years of reaching maximal weight loss! Isn’t it nice to know that the same choices that make you healthy will help to permanently reduce weight! At any point in my practice I have patients that have made these lifestyle changes and have had very significant weight loss.
These dietary and lifestyle changes work best when the digestive system is fully functional , and metabolic and hormonal factors that affect weight gain and other forms of physical stressors; pain, headaches, fatigue ,mood disorders etc. are not compromising your ability to implement these changes in your life. We often tend to food cravings, overeating and comfort foods when we don’t feel well. Food sensitivity, gluten and lactose intolerance and poor digestion and assimilation of nutrients can compromise the beneficial effects of even the healthiest diet. As I see you in the clinic for a specific complaint, I welcome your comments and questions on diet and (as with the other components of preventive health care) I hope to be a source of encouragement and practical advice.
In future newsletters I will address many subjects that relate to diet and health, nutrition, the role of exercise and the healthy brain. Eventually our web site will consolidate and summarize these subjects for easy reference. Although it is true that the net effect of disregarding preventive health care guidelines has profound effects on disease prevention across the board, I would much rather have you think of how much these changes can improve the quality of your life. Wellbeing and preventive health care go hand in hand. I hope you will keep this newsletter as a reminder.
Here are two books that may be helpful: Eat to Live by Joel Fuhrman M.D. This is a very readable and informative book with practical dietary suggestions. The China Study by Thomas Campbell Ph.D. explains the findings of the largest study to date on the effects of diet on health. I also recommend a new dvd documentary entitled “Forks Over Knives” which presents this material in an entertaining and informative manner.
To Your Health and Wellbeing,
Dennis R Tucker, Ph.D., L. Ac.
