Current research suggests that the transition from a wild, omega-3 fatty-acid rich diet abundant in vitamins, minerals, phytonutrients, and fiber to a diet high in processed foods, refined sugars & flours, and nearly absent of nutrients has led to a pandemic of obesity, metabolic syndrome, and diabetes, as well as dementia. This was a conclusion from a study published in JAMA 12 years ago and speaks to the current state of health care in the United States.

Statistically, the US ranks 37th in health care worldwide with 2/3 of our current population overweight. This is the first generation in history that will not live as long as their parents. Foundational nutrition is a new concept developed by the author to address basic nutritional needs of women & men based on the daily assault from our environment.

Multivitamins

The Standard American Diet (SAD) results in multiple nutrient deficiencies. Multivitamins provide a convenient way to take a variety of nutrients to prevent such deficiencies from occurring. They typically contain at least 100% of the US Recommended Daily Allowances (RDA) for nutrients; however, this may not be sufficient as RDAs were developed back in the 1920s when soils were not depleted. Multivitamins should never take the place of a healthy diet but should be taken with food. Recommended products allow the best compliance, which is most often a once daily product. Companies such as New Chapter, Metagenics, & Thorne are most often used at our facility.

Essential Fatty Acids (EFAs)

EFAs are not manufactured in the body and must be consumed in our diet. They are anti-inflammatory compounds that make healthier cell membranes in our brain, heart, and immune system. EFAs improve mood, memory, pain, & cholesterol levels. Currently, there is a debate over which manufacturing process is better: molecular distillation vs. cold-pressing. As long as the product is made using one of these production methods, a quality product is ensured. Commonly recommended products include Wholemega™ from New Chapter or ProOmega™ from Nordic Naturals. Dosages vary based on use but commonly range from 1000mg-4000mg per day.

Antioxidants

Free radicals come from a variety of environmental sources including air, water supply, plastics, and the SAD. Free radicals cause cell damage, resulting in inflammation leading to depressed immune function, cancer, heart disease, and diabetes. Antioxidants combat free radicals by reducing their energy, preventing their formation, and minimizing the damage they induce. Some examples include

vitamins A,C,E, selenium, zinc, green tea, turmeric, resveratrol, alpha-lipoic acid, dark chocolate, red wine, & blueberries. Quality products include items from Thorne Research, New Chapter, & Enzymatic Therapy.

Greens

Greens have been called nature’s perfect superfood as they provide an easy way to meet our daily fruit & vegetable intake. Greens combine vitamins, minerals, enzymes, antioxidants, phytonutrients, & fiber. Greens support the detoxification of our bodies while improving its oxygenation. Additionally, greens alkalinize the body, which prevents cancer cells from forming. There are a multitude of greens products to choose from, but commonly recommend products include Barlean’s Greens™, Phytoganix™,or BerryGreen™. They are available in powder or pill form and should be taken with or after meals.

Fiber

Americans consume on average between 3 & 10g fiber per day while our ancestors averaged 4-6 times as much. Fiber decreases blood sugar, appetite, & cholesterol. Suggestions for increasing fiber in the diet include: beans, vegetables, nuts/seeds, certain fruits, and water. If these are insufficient to promote regularity, a good fiber supplement is recommended. Always start slowly when taking fiber supplements and take with at least 8oz. water and 2 hours apart from any medications or supplements. Psyllium supplements can have mild estrogenic activity and should be avoided. Products like Organic Triple Fiber™ from RenewLife are recommended.

Magnesium

Magnesium deficiency is commonly overlooked in traditional medicine. Magnesium is involved in over 300 reactions in the body including heart function, calcium absorption, nerve & muscle function, and the stress response. Some symptoms of magnesium deficiency include: constipation, poor sleep, headaches, muscle spasms, anxiety, & arrhythmias. Commonly recommended products are chelated forms of magnesium including citrate, aspartate, or glycinate. It is advisable to start slowly with the dosage as too much causes diarrhea and abdominal cramping. Daily dosages range from 100-600mg.

Vitamins D3

Vitamin D deficiency is highly prevalent in the US with estimates as high as 60% in the Northeast region. Vitamin D3 is the most researched nutrient in the nutritional industry today. In addition to its role in calcium absorption, vitamin D3 helps improve immune function, mood, & inflammation. Dosages of 4000-5000IU are now being used in adults. Vitamin D3 should always be in the oil-soluble form and taken with or after meals.

Vitamin K2

Vitamin K2 is a key nutrient involved in bone, heart, & liver health. Vitamin K2 has been shown to decrease arterial calcification in our calcium dominant society. Its role is best described as a “traffic cop” in the body, guiding the calcium into our bones and not simply to our arterial walls. Vitamin K2 has no role in blood clotting and can safely be used in patients taking anticoagulants. The current recommended daily dosage for vitamin K2 is 45mcg daily.

Modern Mediterranean Diet

The SAD is associated with multiple nutrient deficiencies, increased inflammation, glycemic load, & constipation. The Modern Mediterranean Diet pyramid is almost the exact opposite of the current Diet pyramid advocated by our government. It calls for increased consumption of water, fiber, fruits, & vegetables along with decreased consumption of red meat, refined sugars & flours, juices, and other acidic foods. It also calls for eating 5-6 meals per day, eating a healthy breakfast, and finishing the last meal 2-3 hours before bedtime.

Exercise

Sedentary lifestyles have been shown to increase the occurrence of cardiovascular disease and other inflammatory diseases. Exercise has been shown to improve balance, muscle & bone mass, insulin sensitivity, tissue oxygenation, mood, & life expectancy while decreasing stress levels. Exercise should be done for at least 30 minutes daily and should contain a balance of aerobic, anaerobic, and weight training regimens.

Conclusion

While the sad state of healthcare will continue in this country, it is up to us to take charge of our health and reverse the unfortunate direction. It is important to remember our foundation in nutrition as it lays the groundwork for all future additions. Let us remember the words of our founding father Benjamin Franklin who said that, “A small leak can sink a great ship.”