Diet Plan to Control and Prevent Inflammation
· Studies have shown that chronic inflammation damages the body and causes serious illnesses including heart disease, stroke, many cancers, and Alzheimer's disease.
· Stress, lack of exercise, genetic predisposition, exposure to toxins such as cigarette smoke and pollution, and most recently certain dietary choices can all contribute to such chronic inflammation.
· Free radicals stimulate inflammation and continue the inflammatory cycle.
· Chronic inflammation weakens the immune system.
People at risk for chronic inflammation include:
² those with a family history of heart disease especially if the cholesterol
or blood pressure is high
or blood pressure is high
² those with insulin resistance
² diabetics
² diabetics
² people with autoimmune disease such as rheumatoid arthritis, lupus, fibromyalgia, Crohn’s disease and thyroid deficiency
² those with a history of obesity, estrogen replacement therapy or smoking
These people are likely to have elevated C-reactive protein.
C-reactive protein is a test that indicates inflammation. These conditions can result to serious illnesses. Clinicians suggest for individuals with these problems to have their CRP tested. If abnormal, another test called inflammatory Cytokine Test Panel is highly recommended to determine further cause of the problem.
Maintaining a healthy body weight can reduce inflammation. There is a link between weight and arthritis. The heavier you are the more likely you are to get arthritis.
Foods that can cause inflammation
Ø Processed Foods
Research at Mount Sinai School of Medicine showed that cutting back on these foods can reduce inflammation and help restore the body’s natural defenses.
² These include processed meats such as bacon, sausage, ham, sausage, frankfurters, and luncheon or deli meats.
² Canned foods with large amounts of sodium or fat
² High calorie snack foods such as chips and candies
² Frozen dinners high in sodium or fat
² Packaged cakes or cookies
² High sugar cereals
² These include processed meats such as bacon, sausage, ham, sausage, frankfurters, and luncheon or deli meats.
² Canned foods with large amounts of sodium or fat
² High calorie snack foods such as chips and candies
² Frozen dinners high in sodium or fat
² Packaged cakes or cookies
² High sugar cereals
Ø Trans fats
² These include margarine, vegetable shortening, partially hydrogenated oils
² They are found in many baked products.
Ø Saturated fats
² They raise LDL (bad) cholesterol) and promote inflammation throughout the body.
² They are found mostly in animal foods.
² These include butter, cream, high fat cheese, full fat milk and milk products, skin of chicken and pork, and fatty meats.
² Cut back on these foods.
² Healthy saturated fats include coconut oil and organic butter (or ghee made from organic butter). These can be essential to health and can be included in the diet sensibly. Two thirds of coconut oil are medium chain fat.
Ø Sugars and Refined Carbohydrates
High intake of sugar affects the immune system and hormone levels causing constant fatigue. It also contributes to imbalance of nutrients.
² Cut back on refined white flours in bread and pasta (look for 100% whole-grains instead). Eliminate added sugars by decreasing your consumption of sodas, pastries, candy, rich desserts, and pre-sweetened cereals.
Ø Omega-6 fatty acid
² Omega-3 and Omega-6 fats are both essential fats because our body does not make them. They have to be consumed in proper balance. Too much of either one can cause deficiency of the other. The ratio should be in the range of 2:1 - 4:1, omega-6 to omega-3. They are also called polyunsaturated fats.
² Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation.
² Research is showing that we are overloading on omega-6 and removing omega-3 from the food chain. The typical American diet tends to contain 14-25 times more omega-6 fatty acids than omega-3. This is due to increased
intake of vegetable oil such as soybean and canola oil and less intake of fish.
² The dietary imbalance between omega 3 and 6 is the cause of the increasing number of western inflammatory conditions. The current ratio is about 10:1 to 30:1 omega-6 to omega-3.
² Omega-3 is important for growth and development. It reduces inflammation and can cause the blood vessels to dilate therefore preventing clots. It includes alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
² There are two major types of omega-3 fatty acids in our diets.
§ Alpha-linolenic acid (ALA) is found in some vegetable oils, flaxseed, and in walnuts. ALA is also found in some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens.
§ Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fatty fish. The body partially converts ALA to EPA and DHA.
² Omega-3 fats include olive oil especially extra virgin olive oil, macadamia nut oil, flax oil, hemp seed oil (should not be heated), avocado; flaxseed, wheat germ, pumpkin seeds, pumpkin butter; nuts like almond, and walnuts; cold water fish such as salmon, mackerel, herring, albacore tuna (at least twice a week); cod liver oil; and kiwi fruit seed oil.
² Omega-6 is pro-inflammatory that can cause allergic reactions. They can narrow the walls of the blood vessels causing clots. Two types of omega-6 of concern are linoleic acid (LA) and arachidonic acid (AA). LA comes from vegetable oils. AA comes mainly from animal sources such as meat, egg and dairy products.
² Omega-6 includes corn, soybean, canola or rapeseed, palm, safflower, sunflower, peanut, cottonseed, grapeseed and mixed vegetable oils.
² Some omega-6 fats that can reduce inflammation include evening primrose oil (EPO), borage oil, and black currant seed oil.
Ø The nightshade family includes some common fruits and vegetables, including:
² Potatoes (except sweet potatoes)
² Tomatoes
² Eggplant
² Sweet & hot peppers
² Ground cherries (a small orange fruit somewhat similar to a tomato)
² Goji berries
These vegetables contain a chemical alkaloid called solanine, which can trigger pain in some people.
The bottom line is that some people have a problem with nightshades while others don't. Experiment with these foods and pay close attention to how your body reacts.
Ø Rancid fats. Don't heat oil to the point that it's smoking, since that oxidizes fats and turns them into inflammation boosters. Also, avoid old peanut butter and that chocolate bar stashed away for years in your pantry.
Ø Excess alcohol. Avoid drinking more than one or two alcoholic beverages a day; too much
alcohol can cause changes in the intestinal lining, allowing bacteria to pass through into the
bloodstream, triggering inflammation.
Ø Excess alcohol. Avoid drinking more than one or two alcoholic beverages a day; too much
alcohol can cause changes in the intestinal lining, allowing bacteria to pass through into the
bloodstream, triggering inflammation.
Anti-Inflammatory Diet
ü Eat plenty of fruits and vegetables. Especially those with deeper and brighter colors. They are packed with vitamins, minerals, fiber, antioxidants and phytochemicals that are great for inflammation defense.
ü Minimize saturated fat. Cut back on red meats and full fat dairy foods. They raise the bad cholesterol that triggers inflammation.
ü Eat lean protein sources such as chicken; soy and soy foods such as tofu and tempeh, along with other legumes.
ü Cut back trans fats from hydrogenated foods such as margarine and vegetable shortening. They are found in many commercial baked products including crackers and cookies.
ü Eat a good source of omega -3 fats especially fish at least twice a week. Three grams or more of omega 3 has been found to be effective against inflammation.
ü Watch your intake of refined carbohydrates such as pasta, refined flour, and white rice. They cause quick spikes in blood sugar levels, causing the production of advanced glycation end products that effect inflammation.
ü Eat plenty of whole grains such as brown rice, bulgur wheat, oats, quinoa, wild rice, etc.
ü Your body needs water. Drink tap, bottled or sparkling water. Include 100% fruit juice, herbal tea, low sodium vegetable juice.
ü If you are not eating fatty fish take supplemental fish oil, 2-3 grams a day containing both EPA and DHA.
ü Include spices such as ginger, turmeric, rosemary, curry powder, cinnamon, oregano, garlic, hot chilies and dill. They have antioxidants that can fight inflammation.
ü If you drink alcohol do so in moderation and choose red wine. Red wine contains resveratrol, a phytochemical that is anti inflammatory.
ü You may enjoy dark chocolate (70% cocoa) in moderation including hot cocoa. They protect against inflammation.
Shed excess pounds
¶ Losing even 5% of your body weight can lower your risk of heart disease and diabetes. When you lose weight you lose the abdominal fat that produce inflammatory triggers.
¶ Exercise lowers the risk of inflammatory diseases. It has been shown to lower C-reactive protein level. A combination of aerobic and non-aerobic exercise for about 20-30 minutes daily is recommended.
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