You don’t know what you don’t know!
There is so much confusion about healthy food choices. Most of us have not been reading peer-reviewed, evidence-based articles on the science of nutrition and the food choices that may lead to the best health. Instead, we generally rely on what tastes good to us, what our family and friends eat, and what is promoted by our culture.
Data indicates that two-thirds of humans are overweight, half of us are dying of cardiovascular disease, and/or being diagnosed with diabetes or prediabetes. We have an epidemic of chronic illness leading to so much suffering.
That does not have to happen!
Looking around the world there are areas we call “Blue Zones” and healthier populations than ours. What is different in these places?
The foods have much more fiber, regular physical exercise, and supportive social connections.
Dietary patterns associated with improved health typically include:
- High intake of fruits, vegetables, legumes, whole grains, nuts, and seeds.
- Limited consumption of ultra-processed foods, refined carbohydrates, and sugar-sweetened beverages.
- Fiber from foods grown in nature is the missing macronutrient and has a number of clinically relevant effects…
- Reduction in LDL cholesterol and toxins (for every added 10 grams of fiber there is a reduction by 10% of heart disease and colon cancer)
- Improved glucose control and insulin sensitivity (this often results in improved control of diabetes and can result in medication use)
- Enhanced satiety and weight regulation
- Promotion of a healthy gut microbiome. This is so important! The microbiome is the trillions of bacteria that populate your lower intestinal tract, and by feeding these bacteria their food, they produce butyrate (an anti-inflammatory chemical) and serotonin (an antidepressant and antianxiety hormone).
And you might not be aware that plant foods, as grown in nature, can ultimately stimulate the L cells in your lower intestine, and these special cells actually produce a protein called GLP-1. Yes, this hormone is the diabetic and weight loss medication that you see on TV almost every night.
You may not be aware of the free local resources that can help you transition to and sustain healthier lifestyle choices.
Lifestyles Medicine online (livelifestylemedicine.com) lists a variety of free classes, both online and in person, that provide support to help people transition to healthier lifestyle choices and maintain habit change.
Along with the free classes, the list also includes free shopping tours, community walks, movies, and potlucks. And free counseling is available.
You might not have known about this before, but now you do. If you are considering healthier lifestyle choices, check out the free resources … they could save you a lot of suffering.
Charles “Charlie” Ross, DO, has been a practicing osteopathic physician in Oregon for over 40 years. He is board-certified in Lifestyle Medicine, Family Medicine, and Emergency Medicine. Ross works to change the practice of medicine from treating symptoms to treating the root causes of disease. He wrote this for The Chronicle. Contact him at
[email protected].
LEARN MORE
■ MONDAY, MAY 4: Sense and Non-Sense in Plant-Based Nutrition, 7-8:30 p.m. at the Springfield High School Auditorium, 875 N. 7th St. This free community event focuses on how science-informed nutrition can optimize health and what medical professionals should understand about diet to save lives. Includes an educational presentation, a Q&A session, and a signing for Dr. Klaper’s new book. Hosted by Live Lifestyle Medicine and supported by the Eugene Plant-Based Providers.
■ WEEKLY ON TUESDAY: Lifestyle Medicine classes at 7 p.m. at the First Christian Church of Springfield at 395 West Centennial Blvd, Springfield. No sign-up is needed. … Zoom: livelifestylemedicine.com
■ WEEKLY ON THURSDAY: Live Lifestyle Medicine Virtual Open Forum: Click Here from 5-6 p.m. at livelifestylemedicine.com. No sign-up needed.
