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     

   ²   those with insulin resistance 
  
   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

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. 

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.

Foods and Nutrients that Keep Stress at Bay

v Carbohydrates boost serotonin levels.
   

    §  Serotonin is a neurotransmitter that can help you relax and feel calm, boost your mood, help subside cravings, help you sleep and even reduce pain. Increased level of serotonin can help you concentrate and work better.
    §  Eating only carbohydrates will trigger the release of insulin into the blood stream. Insulin clears all the amino acids out of the blood, with the exception of tryptophan. Tryptophan is an amino acid that competes with other amino acids to cross the blood brain barrier. Once it enters the brain it is converted to serotonin. Milk contains tryptophan. Warm milk has a 
relaxing effect on the body.
    §  Complex carbohydrates are high in fiber and have low glycemic index. They will promote the more focused and calming effect of serotonin release and less of the sleepy, sluggish feeling. They reduce cortisol a stress related hormone that increases sugars in the blood stream. They include whole grain breads and cereals, beans, fruits and vegetables.  They curb hunger longer.
    §  High glycemic carbohydrates such as white bread, sugar and other low fiber starches require a strong insulin response. They get the most tryptophan into the brain and has the most serotonin produced. Sweets or simple sugars will give you quick energy but because it’s absorbed rapidly they can diminish your mood quickly. Remember a little sugar goes a long way.
    §  Instead of reaching for a muffin as a snack, try walnuts and an apple. The fiber and good fat will also curb your appetite longer. Try mixing crushed walnuts into yogurt as a snack or sprinkling walnuts over salads. An oat bran English muffin with fruit preserve or hummus with tahini is another example.
    §  Rich sources of tryptophan include red meat, fish, poultry, eggs, dairy products, sesame, sunflower and pumpkin seeds, chickpeas, peanuts, oats, chocolates and spirulina.


v B Vitamins help reduce stress and maintain healthy nerves and brain cells.
    §  Folate or folic acid deficiency appears to impair the metabolism of neurotransmitters that are important for mood. 
    §  Sources of folate include fortified breakfast cereals, broccoli, leafy green vegetables such as spinach and kale, liver, legumes or beans and orange juice.


vAntioxidants attack free radicals which cause the body stress.
    §High levels of Vitamin C help ease stress levels and reduce cortisol.  Citrus fruits, including oranges, grapefruits, and berries are good sources of vitamin C, but you would need a supplement to reach high level of this nutrient.
   §  Vitamin E helps fight cellular damage linked to chronic stress. Nuts, seeds, and vegetable oils are the best sources of vitamin E along with green leafy vegetables and fortified cereals.


v Magnesium helps keep cortisol levels low.  
It increases ability to handle and overcome stress and aids in better sleep. Magnesium works as a muscle relaxant. Food sources include  dark green leafy vegetables, bananas, dried apricots, avocado, almonds, cashews, beans, peas, seeds, soy products, brown rice and millet.


vVitamin D may increase levels of serotonin. 
Cod liver oil, salmon, mackerel, and tuna are high in vitamin D. Cow’s milk, soy, almond, and rice milk, orange juice and ready to eat breakfast cereals are all fortified with vitamin D.


v Omega-3 fatty acids help brain cells and mood lifting neurotransmitters to function properly so you can deal with stress more effectively. They also reduce anxiety, boost concentration, and improve mood. They are found in fish such as salmon, mackerel, herring, halibut and sardines. Other food sources are canola oil, flaxseed, avocado, omega-3 fortified eggs, walnuts, and DHA fortified Horizon and Silk milk.


v Dark chocolates produce endorphins. 
Endorphins are neurotransmitters that gives us comforting feeling, They are rich in antioxidants and can help reduce levels of stress hormones. Choose those with 70% cocoa or better. Drink hot cocoa. Warm drinks raise your body temperature, a feeling we associate with comfort, so it triggers a similar response in our brain.


v Hot tea such as chamomile, white tea, and black tea lowers cortisol and will help the body relax. Try Chai, an Indian black tea with spices or Rooibos, reddish brown tea similar to black tea in taste. Green tea is packed with theanine, which increases the brain’s output of relaxation-inducing alpha waves and reduces the output of tension-making beta waves.

v Drink a glass of cold water. 
Keep well hydrated. Dehydration puts the body in stress and raises cortisol levels.


v Eating breakfast can help your moods be more consistent and can prevent food cravings later in the day.


v Eating small, frequent meals will provide you a consistent supply of energy throughout the day and help you avoid feeling tired or overly hungry.


v Low to moderate intake of caffeine (50-300 mg) 
has been shown to increase alertness, energy, and ability to concentrate as well as improve mood, memory, and performance. Caffeine is now touted as being high in antioxidants and may prevent heart disease and cancer. Too much caffeine causes the body to release adrenaline which increases body stress levels. It can also make you dependent, nervous, irritable, hypersensitive or can bring on headaches. For this reason it would be wise to limit coffee up to 16 ounces a day.


v Other non-food stress relievers:

§  Try walking or other form of exercise. The air and exercise invigorates by stimulating the endorphins that de-stress you.

§  Get adequate sleep. Sleep deprivation is a chronic stressor.

§  Organize your work and space.

§  Listen to music that you enjoy.

§  Aromatherapy using lavender essential oil, body lotion, massage oil, and bath salts are de-stressors.

§  Try meditation or controlled breathing exercise. Tai chi, Pilates and yoga are believed to trigger endorphins.