Doll and Peto in 1966 published a study that suggested that 35% of all cancers are associated with poor nutrition. In October 2004 in a review article Michael Donaldson stated that 30% to 40% of all cancers can be prevented by dietary and lifestyle measures alone. The “free radical” theory of disease and ageing reinforces their findings. It proposes that highly charged molecules known as free radicals cause cumulative cellular damage, ageing of the cell and possibly initiate process that can result in the development of cancer and other degenerative diseases. Anti-oxidant vitamins are known to “soak up” and neutralise these free radicals. Where do you get these anti-oxidant vitamins from? Mostly from vegetables and fruit. We need to saturate our system with these anti-oxidant vitamins to counteract the damaging effects of free radicals so your focus needs to be on fresh, natural food.

The overwhelming emphasis from advertising nowadays tends to be on modern, processed, high (saturated) fat, high salt, high sugar foods. We are eating far too much of this processed and refined carbohydrate. This is one of the major contributing factors to the dramatic increase in obesity in the western world. We need to re-develop the “hunter gatherer” philosophy of nutrition and focus on a wide variety of food that is as close as possible to coming straight out of the ground. Dietary diversity is very important to ensure that we get all the vitamins, minerals and trace elements that our metabolism needs to function efficiently.

Vegetables from the red, orange, yellow, green and white varieties provide a broad range of vitamins and minerals and other ill-defined nutrients broadly grouped as ‘phyto-nutrients’! Natural grains and cereals are far more nutritious than the refined and often sugar laden cereals that comes out of a cardboard box. Generally speaking, the more human intervention involved in the presentation of food to our table, the lower the nutritional value inherent in the food. 30 years ago we were encouraged to eat more carbohydrate – but the pendulum has now swung too far and we tend to eat far too much refined carbohydrate in the form of white bread, pasta, white potato, biscuits and pastry, and worst of all, sugar. (See the Article, Fructose – Sweet Poison)

Complex carbohydrates (with low Glycaemic Index) found in fruit and most vegetables are digested slowly and contribute well to stable metabolism. Refined carbohydrates (with a high Glycaemic Index) are absorbed quickly, contribute to a rising blood sugar level and are readily stored as excess body fat. Save them for special occasions – like birthdays and Christmas!

A good question to ask yourself is this. Do you know anyone who eats too many vegetables? Probably not. Consider that a salad is very high in nutritional value and also high in water content. You can eat a lot of salad and walk away form the table feeling comfortable, and well nourished. Eat the same bowl full of pasta and you are likely to feel uncomfortably full for hours afterwards – full of fat funding calories too, but lacking in vitamins!

On a positive note it is pleasing to note the change in emphasis in Melbourne cuisine to food of a “lean and clean” presentation particularly all the delicious salads now available. You aim when you eat is to provide yourself with fresh, natural food. Salads fit the bill perfectly and certainly conform to the hunter gatherer philosophy. It’s hard to find food that’s fresher, better and more nutritious than this! I frequently talk about salads as an easy way to improve your nutrition. There is a huge variety of salad ingredients to make up different salads every day. Lunch is unlikely to get boring if you learn to be creative!

Despite a great focus on good nutrition it is important to take a close look at your health status. Regular check ups are very important and our doctors not only provide a comprehensive medical assessment but as well, take the role of educator and counsellor in the principles and practice of preventive medicine. We provide the incentive for you to learn how to minimise the risks of illness, disease, disability and dissatisfaction with life.

The benefits of good health management start early. It’s like the compound interest effect of investing in superannuation. Little contributions early on make for dramatic returns later on. The same principle applies to your own investment in you future health. Do it now because you can’t buy good health later. You are the one that needs to be in control – no one else is going to do it for you. You have to regain control of your own health; to manage your own quality LIFEstyle management program.

LIFEstyle certainly has a much better ring to it than DEATHstyle don’t you think?

The ball is in your court. You need to create a “hunter gatherer” lifestyle out there in the modern, downtown, high-tech jungle of city life.

Dr Stephen Jelbart

MBBS BSc FACNEM

Nutrition Specialist

Medical Director

Executive Health Management & The Bourke Street Clinic

Links: Fructose - Sweet Poison              Walnut salad.