Wall Street Journal Best Seller Dr. M's Seven-X Plan for Digestive Health
There is an old saying, “All illness begins in the gut”. There has been rising tide of diet-related illnesses during the last few decades. Every five years, the United States department of agriculture (USDA) provides dietary recommendations in order to improve the health of the population. These recommendations are based on current science and reflect the needs of the society.
Is It Leaky Gut or Leaky Gut Syndrome?
However, the guidelines are frequently tainted by strong arm tactics of political and industrial lobbies and as such have not been as helpful as they could have been. While being very clear on what people can eat, they frequently resort to euphemisms for foods to be avoided.
The result has been that despite the guidelines, illnesses like diabetes, high blood pressure and obesity have continued to rise. As many as 37% of the population have heart disease, 34% suffer from high blood pressure and 41% are afflicted with cancer during the life time. Obesity is rampant. Obesity increases the risk of diabetes, hypertension, heart disease, cancer and early death.
Americans eat too much fat, animal protein and refined carbohydrates while consuming too little fiber, vegetables and fruit. High fiber diet is associated with lower heart disease, diabetes and all-cause mortality. An average American diet contains only about 15g fiber per day. We need to increase it to 25-35 g/day. Fill half your plate with fruits and vegetables at each meal.
Avoid soda beverages. Opt for water instead. Don’t add more than one sugar pack to your coffee, if at all. Try healthier sugar alternative like stevia instead.
Wall Street Journal Best Seller Dr. M's Seven-X Plan for Digestive Health
Proteins have different effects on health depending upon the source. Lean white meat is healthier than the red meat. Avoid processed meat. Cold cuts and hot dogs are not healthy choices. Vegetarian diet is overall healthier than unrestricted meat-focused diet. A semi-vegetarian diet with 80-90% proteins derived from plant sources can be a reasonable compromise.
Non-meat sources of protein include eggs, beans, nuts and seeds etc. A well-balanced vegetarian diet can meet 100 percent of body’s protein needs. Most of us would like to be “healthy as a horse” and “strong as a bull”. Horses do not eat steak and neither do bulls!
Is It Leaky Gut or Leaky Gut Syndrome?
Not all fat is bad. Saturated fats and trans fats increase the risk for heart disease, whereas the unsaturated fats (olive oil and nuts) are protective. Minimize saturated fats (meats, cheese and ice cream) to less than 10% of your total energy needs. Avoid trans fats (margarine, partially dehydrogenated fats) as much as possible. Trans fats are solid at room temperature. Recently, the Food and Drug Administration proposed that trans fats should be banned from foods altogether. Drink low fat or fat-free milk.
Note: Some of the decades old data and recommendations on fats have been questioned!
Americans consume too much sodium and too little potassium. An average American consumes 3400 mg of sodium per day. Most of our salt intake comes from the processed and prepared foods we eat. Just a teaspoonful of salt may separate you from a life-long high blood pressure illness. A teaspoon of salt contains 2300 mg of sodium.
No one should consume more than 2300 mg sodium per day. An even lower threshold of a maximum of 1500 mg/day is allowed for those 51 years of age and above, as well as for all African Americans. Similar restrictions need to be followed by those with high blood pressure, diabetes and chronic kidney disease.
Calcium and vitamin D play an important role not just in bone health but also in many other critical metabolic reactions in the body. Osteoporosis is widespread, especially among women. Vitamin D deficiency is rampant and you are at risk in the absence of sufficient exposure to sun. Get your vitamin D level checked during your next visit to the doctor.
Is It Leaky Gut or Leaky Gut Syndrome?
Persons taking popular heartburn drugs like Prilosec, Prevacid, and Nexium etc. are at risk for iron, magnesium and vitamin B12 deficiency over long term. About half of the people taking such potent acid-blocking medications on a chronic basis are on them for incorrect indications and may not really need them. Talk to your health care provider.
Adding calories is easy; getting rid of the extra pad is very difficult. One medium size donut contains 200 calories. An extra 100 calories only per day can add up to 10 pounds of body weight in just one year.
A variety of diet plans have been advocated over the years. Low fat diet, vegetarian diet, DASH diet and the Mediterranean diet provide the best overall health benefits.
Finally, do not forget the power of regular exercise for health maintenance irrespective of your body weight. Lack of time is a poor excuse for lack of exercise. You can do exercises even while watching football on TV! But don’t count on exercise solely to be the main path to weight loss.
Bon appetit.
Is It Leaky Gut or Leaky Gut Syndrome?
Wall Street Journal Best Seller Dr. M's Seven-X Plan for Digestive Health
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