Back to the Basics...Our Foundation

Summertime in our neck of the woods is also construction time. The process of building a house begins by digging a hole, then by pouring footings, and lastly, the basement walls go up. The footings and walls are made of concrete, making the structure solid and, for the most part, immovable. Unlike the three little pigs who built their houses out of straw, sticks, and bricks, building a house with a strong foundation such as brick will allow it to endure for a long time.

The same can be said about your body which is your house. If your foundation is weak, your body can deteriorate quicker than having a robust and healthy body. Lifestyle is one way to fortify your body; taking foundational nutrients is another. This article will focus on the foundational nutrients needed to maintain a healthy body.

A common question at the pharmacy is, “I don’t take any vitamins, so where should I start?” That is an excellent question for a couple of reasons. First, it indicates that the patient is interested in bettering their health; secondly, they see value in supplements helping in that change.

The answer to their great question is quite simple, and we refer to it as the core 4. We call it “foundational nutrition” because it is the foundation of health; without a strong foundation, the structure or body can easily crumble. The four supplements that comprise the Core 4 are Multivitamins/minerals, Vitamin D, omega-3 Fatty Acids, and Probiotics.

Multivitamin:  A multivitamin fills in the gaps our diets don’t meet. Documentation shows that our food supply does not contain the same nutrients as 40-50 years ago. By taking a multivitamin, we exceed levels that prevent disease and illness. The goal is optimal health, and providing nutrients is essential for making that happen. A micronutrient test to determine if you are deficient in nutrients can be done for $400.

Vitamin D: Vitamin D is formed when your skin is exposed to sunlight. Unfortunately, we live too far from the equator to allow the sun to make this happen year-round. If it’s warm enough in April, the sun is potent enough, and getting 10-15 minutes of exposure should cover us until about mid-September. That means that in our neck of the woods, we won’t get our daily dose of Vitamin D for 6-7 months out of the year. It only makes sense for us to supplement, and if you are like me, my tan usually comes from the fluorescent lights of the pharmacy. I recommend 5000IU/day with K2 for adults to aid absorption. Testing can be done for as little as $50.

Omega 3 Fatty Acids or Fish Oil:  Unless you eat fish twice a week, you probably are not getting the necessary omega 3’s to help support cell structure. It is anti-inflammatory, essential for the brain, skin, and eyes, and has cardiovascular benefits. Omega 3’s are one of the few supplements that cost less to buy a supplement than if you were going to get it from a food source. Depending on the treatment plan, the dosage ranges from 1000 to 4000mg per day of EPA + DHA. You must read the label to make sure you are getting the proper dose, as some companies label their product as 1000mg of fish oil, yet the actual amount of EPA + DHA is 25-30% of that figure. If you burp up fish, your product is either rancid or poor quality. Testing your levels is an option and can be done for as little as $75.

Probiotics:  It seems a little weird that we would add bacteria to our systems, and good would come from it, but yes, that is the case. Healthy (and unhealthy) gut flora affects so many things. The immune system, skin conditions, aging, digestive disorders, mood and brain function, weight gain, fatigue, and more. It is almost impossible to help anyone not feeling optimal if they have unaddressed dysbiosis. Believe it or not, you can have a stool test done to find the makeup of bacteria in your feces, providing information about what might be happening in your colon.

As stated above, the Core 4 is foundational nutrition, and building a regimen on that is where a personalized protocol comes into play. That protocol could include joint health, gut health, inflammation, stress, or immune health, to name a few.

Treating each patient as an individual needs to happen because we are unique. One of the challenges is trying to meet the patient where they are. Here are a few examples of that:

• What kind of change are they willing to make? Can they change their diet or exercise for 30 minutes at least three times a week?

• How often can they take their supplement? I can usually convince them that if they brush their teeth twice a day, they can take supplements twice a day, and I know this because I fall into this category.

• What can they afford to spend on a regimen? Trying to work within the confines of this because if you bombard them with too much product, they can’t afford, they can shut down and quit.

• And lastly, what are the patient’s expectations? 

Today, we expect you to make that happen by taking a magic pill. I hope I don’t burst anyone’s bubble, but changing the trajectory of your health will not happen by simply taking a pill. It requires hard work and commitment, something very different than a magic pill, and it may cost you more than that perceived magic pill, but, in the end, you will be better off for it.

Now may be time to work on your foundation, keeping your body in sound condition for the next 20-30 years. Implementing the Core 4 foundational nutrition is a great way to start.

Stop by the pharmacy if you need help navigating the Core 4 or are looking for help designing a protocol to meet your needs. Please visit my website at www.irsfeldpharmacy.com to view this and other health-related articles in the blog section.

Until next time be vigilant about your health!!