by Scott B. Elsbree, M.D. 

“Eat your vegetables” Many of us remember hearing three words from our parents at the dinner table as children: “Eat your vegetables.” This constant refrain, along with other nutritional advisories (such as the so-called “food pyramid,” which places wheat and corn in the center of our American diet) have influenced eating habits in both positive and negative ways.  

These two examples illustrate the profound impact of dietary choices on overall health, wellness, and cognitive function. They also emphasize the need for a more holistic approach to nourishment, while tracing the devolution of our ancestral nutritional origins to what has since become the “Modern Western Diet.”  

Our Nutritional Heritage 

50,000 years ago, our nomadic hunter-gatherer ancestors foraged for diets rich in green leafy vegetables and the plant-based oils they contain. As such, our digestive systems evolved to effectively digest and assimilate nutritional elements from these types of foods. Back then, protein was consumed through nuts, seeds, insects, worms, snakes, squirrels, or fish if there was access to a water source nearby.  

Modern Day Nutrients 

Domesticated grains such as wheat, corn, rice, and oats were not on the menu in these primordial times. The animals eaten back then never consumed these grains either. Humans had no access to cane sugar, high fructose corn syrup, or other processed ingredients. In fact, many of these modern food items are less than 50 years old.  

Our eating habits have changed radically over the last few thousand years, but our digestive physiology has not. The Modern Western Diet represents an ill-fated nutritional devolution which many nutritional historians believe will mark our demise as a viable species on this planet. The result is a malnutrition pandemic—too much of the wrong nutrients.  

The Result: Inflammation 

The consequence of this pandemic is an increasingly overweight and unhealthy population, robbed of the opportunity to achieve optimal health and wellness. Today in the United States, 40 percent of elementary school children are obese. 59 percent of all adults in this country are either overweight or obese as well. Type 2 diabetes has also reached epidemic levels, and  at the heart of these maladies is malnutrition.  

The high caloric content and inflammatory nature of many foods we consume are major predictors of chronic health decline. Inflammation contributes to loss of well-being and aging acceleration. Many cancers and degenerative illnesses such as  osteoarthritis, cardiovascular disease and Alzheimer’s dementia are also caused by chronic inflammation.  

Our “gut flora,” the multitude of bacteria  in our intestines, are influenced by our dietary choices. These bacteria can either lead to inflammation or help us minimize inflammation and unlock critical nutrients in our food. The types of nutrients we feed these bacteria determines the types of bacteria inside of us—healthy or unhealthy.  

What Is the Cure? 

Making sensible, practical dietary and lifestyle choices will help us achieve optimal health and longevity. Practices such as stress management, consistent exercise, adequate sleep, and a healthy work-life are crucial steps in the right direction..  

We also need to prioritize whole, nutritious foods such as vegetables, fruits, nuts, seeds, and lean proteins. Choose organic and locally-sourced options whenever possible to minimize your exposure to pesticides or other additives. Here are some guidelines to follow:  

1. Limit Grains and Gluten: Reduce or eliminate grains from your diet, especially those which contain gluten. Explore alternative whole grains like quinoa, buckwheat, and amaranth.  

2. Embrace Healthy Fats: Consume sources of healthy fat, such as avocados, olive oil, coconut oil, and fish rich in omega-3 fatty acids. This will promote energy and brain function.  

3. Moderate Protein Intake: Ensure a moderate intake of high-quality proteins to sustain your muscle maintenance and overall well-being. Incorporate sources like grass-fed, grass-finished meat, wild-caught fish, and plant-based proteins.  

4. Explore the Ketogenic Diet: If this is suitable for your particular health goals, experiment with a ketogenic diet. Gradually transition into a low-carbohydrate, high-healthy fat dietary plan, and monitor how your own unique body responds to this change.  

Dr. Scott Elsbree, M.D., P.A., is the lead practitioner at Luma MD Skin Rejuvenation and Wellness Center. His practice is located at 2601 Cattlemen Road, Suite 305, Sarasota. For more information and to schedule an appointment, call 941-342-1333, ext.2, or visit LumaSkin.com.