Build A Healthy Diverse Microbiome for Longevity by Deirdre Kohley, RPh
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hat is the one thing a person can do to create optimal health and lessen chances for chronic disease? It’s no surprise to hear that the USA spends the most per capita on health care, and yet we are not the healthiest people on this planet. Looking at the Blue Zone that exists in America, gives the information needed to reverse this trend. Loma Linda, California is one of the five Blue Zones that exist around the world, where the population lives longer, many to 100 plus years in vibrant health. That’s almost 25 years longer than the average person in the United States lives, revealing many are in poor health. What secret sauce do the folks from Loma Linda use to extend their years? New York Times bestselling author and National Geographic Fellow, Dan Buettner, explored and studied the Blue Zones and has nine reasons that explain this phenomenon. While spirituality, sense of community, low stress and exercise are parts of the story, what they consume is reported to have the most profound effect. Eating balanced caloric real whole food, mostly plants, nuts and seeds, and including sources of animal protein that are free from hormones and antibiotics, has given them extended years. If alcohol is consumed, it’s a type of wine that is high in polyphenols, making it a beneficial beverage compared to other spirits. UC Berkeley has written about the studies which show that consuming legumes three times weekly and nutrientdense vegetables, fruits and whole grains daily, have given the population of Loma Linda a distinct advantage over those who shovel in the standard American diet. How can one optimize nutrition to make profound changes in longevity and overall health? There is conflicting data and so many differing opinions shouted out in various media by well-educated professionals that what to eat becomes confusing. Compound that with information spread by those only interested in making
a profit from the confusion and it becomes exasperating. While the truth about what to eat, when to eat, and how much to consume can be different, depending upon one’s health condition, it does not have to be so complicated as to give up and reach for the quick fix fast food. Just eat real food. Learn about the goodness of fat. Low fat is out. Ancestral diets, aka Paleo and Keto have replaced the misguided high carbohydrate fiasco. Decide to give up sugar-laden junk food, artificial sweeteners, and prepared frankerfoods. Instead choose fresh or frozen mostly organic vegetables, fruits, nuts, and seeds. Learn to soak and sprout legumes and grains, find a source of grass-fed or pastured animal protein, wild-caught seafood and cultured or fermented dairy. Some may need to modify this list by eliminating foods that are allergens or choose to be gluten free due to chronic inflammation or autoimmune conditions. Is it necessary to hop aboard the gluten-free train? According to Dr. David Perlmutter, the answer is “give it a try”. When Alessio Fasano, world-renowned pediatric gastroenterologist, researched and found evidence linking gluten-intolerance to gut dysbiosis, diabetes, and brain inflammation, it provided hope for many suffering from conditions that appeared to have no cause. Treatment success for such a mysterious ailment as fibromyalgia, by simply eliminating gluten, is exciting for those who will dive in and adopt the food matters approach. Ulcerative colitis, rheumatoid arthritis, and Hashimoto’s thyroiditis have all responded to a 5“R”approach to healing. The first “R” is removing the offending inflammatory foods. Deciding to get real with food choice can begin with the simple act of purging the kitchen. Gather information from experts like Izabella Wentz, JJ Virgin or Josh Axe, make a plan to follow and go shop the perimeter of the grocery store. Most of the less processed food hangs out in produce and refrigerated sections. Better yet, go to the local farmer’s
market and buy meat, eggs and produce according to the season and build a good foundation for a healthy gut microbiome. This universe of organisms living in everyone’s intestines is made up of bacteria, viruses, fungi and other microorganisms and it’s responsible for keeping us healthy. A healthy microbiome helps absorb and produce key nutrients for our biological systems keeping the body in balanced, happy homeostasis. Keeping those quadrillion organisms alive and in symbiosis to effectively extract nutrients can be augmented by eating cultured foods like real pickles, sauerkraut, kim chi, yogurt, kefir, and sourdough bread. These foods provide probiotics in a natural form, perhaps avoiding the need to buy probiotics in concentrated capsule or liquid form. To bring it all together, try a great handplate experiment to provide fuel for the gut microbiome and balanced macronutrient portions for covering micronutrient needs. Start with 1-2 tablespoons of cultured sauerkraut. Fill most of the plate with a mix of steamed and/or raw multi-colored vegetables, a palm-sized protein portion, one or two thumbed sized healthy fat portions, occasionally a fruit, often a few nuts and seeds, and reserve grains for weekly treats. Experiment with dairy from differing sources like cow, sheep, goat or camel milk. If it causes congestion, stomach upset, thick tongue, or foggy thinking, leave it out. There is a new book on the horizon from Dr. Mark Hyman with a title that says it all. What the Heck Should I Eat? will be the common sense real food version that will provide a road-map for sustainable healthy eating for a healthy gut microbiome and a longer vibrant life. Deirdre (Dee) Kohley, RPh, is owner of Bluewater Wellness and is a graduate of Ferris State University and has lived all her life in Muskegon. Dee continues to find ways to ways to reach women who genuinely want to get well or live an optimal life. She loves digging into research to find new ways to help people. Dee is married and has seven children and eight grandchildren who keep her busy. She loves the beach and spending time outside enjoying the seasons. You can contact her by going to her website www. bluewaterwellnessteam.com or calling 616-2962422 or 231-730-5211. See ad page 17. March 2018
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