The Nine Pillars of Nutrition by Eric Darche

Optimizing one's health cannot be done on a whim. It requires a minimum of knowledge and discipline. Here are some simple rules to follow in order to promote genuine and lasting health over time.

1) Energy balance:Caloric intake must be adjusted for humans to avoid deficiencies and excesses.

Hunter-gatherer foods: bulky foods rich in water and with a low caloric density. However, they have a high nutritional density. This is the case forOkinawansfor example(who hold the world record for longevity according to various researchers).Most modern foods that have appeared in the last ten thousand years, as well as those processed and refined by the food industry, have a high caloric density.(high calorie content)"and a low nutritional density"(low in various nutrients): cereal products, potatoes, cheeses, butter, sweets, chocolate bars, sodas, mayonnaise sauces, etc.

2) Micro-nutritional balance(vitamins and minerals)

The examination of Paleolithic human remains(beginning 3 million years ago and ending 12,000 years ago, or the "Neolithic agricultural period")Does not show any deficiencies in vitamins and minerals.

The foods that appeared in the Neolithic era are less rich in micronutrients, vitamins, trace elements, enzymes, etc. If we also consider the methods of intensive production...(with synthetic plant protection products - pesticides, herbicides -),The refining of food products and all the processes of industrialization and commercialization, which are more or less harmful to the chemical integrity of our food, help us better understand why today, despite a varied diet, one can be deficient in vitamins B1, B6, B9, C, D, magnesium, potassium, zinc, iodine, and selenium.

The deficiency of these nutrients contributes to an increased risk of degenerative diseases.

3) Antioxidant balance:These molecules are capable of neutralizing reactive oxygen species."Free radicals"That are formed at every moment in our body: vitamins C, E, A, flavonoids, polyphenols, and vitamin P.

The lack of antioxidants promotes premature aging of the body and facilitates the development of numerous degenerative diseases.

4) Glycemic balance:"Favors foods with a low or moderate glycemic and insulin index. This was the case with the Upper Paleolithic diet."

Foods that appeared with the Neolithic era, such as cereals, potatoes, and dairy products, contribute to excessively increasing blood sugar and insulin levels.

5) Fatty acid balance:The balance between saturated, monounsaturated, and polyunsaturated fatty acids has been present for millions of years among our ancestors.

Today, we observe an alteration in the fatty acids marketed by the food industry, as the extraction has been achieved through heating the seeds or using chemical solvents. In various cases, the diet of many people is imbalanced in terms of the ratio of saturated, monounsaturated, and polyunsaturated fatty acids.

6) Protein balance:"Neither too much nor too little, of good quality and not altered by cooking; be careful of glycation or caramelization of animal proteins."

7) Acid-base balance:The ancestral, pre-agricultural or prehistoric diet was slightly alkaline.

Man has evolved over 7 million years in such an environment, which greatly influences our genetic conditioning. The peoples"hunter-gatherers"Modern populations have maintained a lifestyle with a predominantly alkaline diet. In 1960, the urinary pH of a tribe in New Guinea was measured between 7.5 and 9. The modern diet- where cereals, dairy products, and salt predominate -Contributes to acidifying the body and promoting diseases such as cancer, osteoporosis, diabetes, atherosclerosis, and kidney diseases.

8) Sodium-potassium balance:Our ancestors benefited from a diet rich in potassium and low in sodium.(Fruits and vegetables are rich in potassium and sodium).

Since the Neolithic era, sodium consumption has increased by 400% while potassium consumption has decreased by the same amount. This promotes hypertension and cardiovascular diseases. Today's diet is too rich in sodium and too poor in potassium.

9) Balance in fibers and complex carbohydratesPrehistoric diets provided 100 grams of fiber each day. Today, the best recommendations suggest 3 to 4 times less. This mainly represents the consumption of soluble fibers from fruits, legumes, and root vegetables.

Fibers favorably influence blood sugar levels, gut flora, and intestinal transit. They are provided by fresh and dried fruits, vegetables, and cereals. The latter are best consumed in moderation, preferably choosing those that contain little or no gluten, especially for those intolerant to this molecule.

Henceforth, by observing these 9 pillars, you will notice an improved inner well-being associated with more vitality and dynamism in your daily life.