One of the current most popular diets is the Paleo diet. I’ve written in my book, The Symbiont Factor, about how there is fossil evidence supporting the Paleo diet as the way ancient humans ate, and have some additional thoughts on this controversial subject. Like many diets, the Paleo diet has evolved as many individuals and organizations promote their own vision of what a Paleo diet would have been or should be. This is normal, but for someone trying to learn how and why to eat a certain way, it can be bewildering! On one extreme is a Paleo vision that seems really more like an Atkins diet with some vegetables, on the other more like a Vegetarian diet with a little seafood added in. So, with that in mind, why would someone choose a Paleo diet? The basic concept is that our species has spent the majority of its evolutionary trajectory consuming a diet that did not include simple carbohydrates, large percentages of grains or any processed foods. This part of Paleo seems to be univerally agreed on as the building blocks of the diet movement-but what about proteins? I’ve read a great deal about our ancestral origins, and I’m going to run it up the flagpole to see who salutes! I grew up spending much of my childhood in the woods hunting or picking food, fishing or catching things to eat along streams and ponds, and catching blue crabs in the Hudson River (and yes they were yummy). I’ve always followed the licensing and bag limit rules, but since being a child I’ve also somewhat kept tally of those times that I could have taken game if I were starving, yet didn’t because it was out of season in some way. Now I know that many people who follow a Paleo diet likely have an image of ancient hominids that is a bit more romantic or idealized than what I’m about to describe, but hang in there and consider it! First, if we had to survive by hunting and fishing, most of us would starve-some quite quickly. Even if there were no rules, as in ancient paleo societies, hunting and fishing as we think of it today would not work well at all. There is too much energy expenditure involved in an individual capturing an animal for meat. Ancient humans worked around this in a few ways: group cooperative hunts, trapping, and alternative sources of protein. Native Americans, for example, let their children hunt small game while the men either raided other camps and tribes or hunted larger prey in groups. This strategy raised the odds that somebody would catch something! There is evidence that ancient Man had similar divisions of labor, with men hunting game while women and children foraged for other sources of nutrition such as tubers, plants, and…insects. Plains Indians of course had different strategies for hunting Bison, including stalking under cover, chasing on horseback (technically not until they had horses after the Spanish brought horses to the Americas) and driving herds toward pit traps, ambushes or ledges. Fishing is a similar example, with fish being far easier to net or trap than to catch! Fossil remains suggest that any civilizations living near the ocean probably subsisted more on shellfish than anything else for protein. This is evidenced by huge fossilized piles of shells that have been discovered. Having moved to Downeast Maine recently, I can attest to the difference in energy expenditure involved. Any game animals I’ve seen are distant and fleeing, yet I can walk down to the shore and pick a bucket of mussels off the rocks in a few minutes, getting enough to feed several people. Ancient man almost certainly spent much time near or in the water foraging for food. Our bodies come equipped with a functional dive reflex that makes short underwater excursions easier than many would believe! With this in mind, where does it leave ancient people that lived further inland? If you were in the wilderness and had to survive, what would be the easiest and safest source of high-quality protein, fats and nutrients? No, it isn’t that deer that you may or may not ever get…it is insects. They are plentiful and nutritious, and rarely fight back much. I know this sounds “gross” and might not fit what most Paleo afficionados would like to think, but consider it for a moment. Other primates eat insects, survival experts have touted them as a food source, and it doesn’t take nearly as much energy to get enough to sustain life. Some modern businesses have emerged to supply a modern version that is more accessible and perhaps more presentable, in forms such as protein powders or flavored varieties. One of the criticisms of Paleo diets is the need for meat, and the environmental cost/footprint to produce meat. Readers of The Symbiont Factor will also know that commercial meat has a huge number of chemicals included, antibiotics and pesticides, hormones and other goodies, which wreak havoc on our microbiome and our health. Organically raised meat is the way to go, and yet from a global perspective, would it even be possible for many more people to raise and eat organically grown meat? Probably not, as the yield per-acre is lower (don’t get me wrong, that’s a good thing compared to feedlot beef, but not necessarily possible on a global scale). While some of us are still hunters and occassionally can stock the freezer with the original organic, free-range meat, there is still a large part of the population that doesn’t hunt for ethical, geographical or practical reasons. In many families it may have been several generations since anybody hunted! Insects can produce more protein and nutrition with less global impact. I’m not ready to give up completely on meat, but when considering a true Paleo diet, an ento-diet (entomology is the study of insects) is worth study. We’ve been a bit spoiled by sanitized, clean, packaged, pretty foods that don’t resemble their original source in any way-and yet, several times each year there are outbreaks and recalls of such foods due to infectious organisms found in them. Is “sanitary” really an illusion after all? Is it even better for us? Again, in The Symbiont Factor, I reviewed something known as the “Hygiene Theory,” which is the observation that the human being requires a certain degree of bacterial and allergen exposure in order to develop a balanced immune system. When all food is sterile and has no contribution to our inner microbiome, and our children grow up in a sterile, Mr. Clean type of household, the risk of autoimmune diseases is far greater. These can be simple allergies or as severe as ALS, MS, Rheumatoid Arthritis and other modern plagues that are largely the result of our attempts to isolate ourselves from the microbial world. Maybe it is time to consider what we would call “alternative” sources of protein, though they were probably a central source of nutrition for much of mankind’s life. I know, it feels like more of a Paleo thing to eat a Bison steak than chili-lime crickets, but…don’t let it bug you!
One of the most common pain classes of pain relievers are NSAIDS. This stands for non steroidal anti inflammatory drugs and these are available over the counter (Ibuprofen, Motrin, Tylenol and aspirin are examples) and by prescription (Indocin, Mobic, Toradol and many others). It is estimated that up to 90 million prescriptions for NSAIDS are written in the US every year. This rate of prescribing is estimated to cause as many as 16,500 deaths per year and many more hospitalizations.
What is not discussed as often is the role of NSAIDS in damaging intestinal linings and gut bacterial populations. The damage causes enteropathy, or damage to the intestines. This damage results in altered/abnormal gut bacteria populations, a condition known as dysbiosis. Increased intestinal permeability also creates increased inflammation.
Abnormally increased inflammation is one of the things that causes pain! Isn’t that what NSAIDS are used to treat? It gets more interesting: Increased intestinal permeability is one of the underlying factors driving many conditions like Crohn’s disease, Multiple Sclerosis and Asthma. All three of these conditions are very serious and painful!
Inflammation is the common denominator in pain of most types. Gut bacteria play a huge role in the control of inflammation as the symbiont colony helps to manage the functions of the immune system. Anything that is damaging to the gut bacteria is likely to also increase inflammation and pain syndromes. It has been found that NSAIDS cause damage to gut bacterial colonies. It is even possible that the damage to the intestinal walls is in part due to dysbiosis triggered by the drugs!
Instead of taking NSAIDS and causing all of these problems, consider other more natural approaches to temporary pain relief. Some of these approaches and products have a great deal of research supporting their use. Probiotics would be one recommendation, for the reasons stated above: maintaining normal immune function goes a long way to inhibiting inflammatory pain pathways. A second complimentary product would be curcumin. This spice is possibly the most researched natural anti-inflammatory substance we know of today, and it does not cause the problems that NSAIDS cause.
A healthy lifestyle that includes reduced stress, probiotics, a prebiotic/gut bacteria-healthy diet and non-harmful anti-inflammatory supplements such as curcumin can go a long way to reducing chronic pain! More information about the relationship between symbiotic bacteria and pain reduction strategies will be found in The Symbiont Factor which is on track to be published in June 2014.