The
Anti-Inflammatory Diet
Submitted
by
Dr.
George I. Traitses B.Sc.(Hon.), D.C., M.Sc., C.H.N., C.N.M., A.C.R.B. 3,
C.R.A.
Health
professionals are focusing increasing attention
on
inflammation and the anti-inflammatory diet.
Before
we look at what goes into that diet and why
anyone
would follow it we need to know what
inflammation
is.
What
is the inflammatory process?
Inflammation
can be good or bad. When its good, its
a
natural response by the body to cutting ourselves,
for
example. The immune system sends white blood
cells
and other substances to the site of the injury to
get
the healing process going.
Not
all injuries to the body are as obvious as a cut finger,
though.
Stress can contribute to chronic inflammation,
as
well as a sedentary lifestyle. Our genes
can
increase the likelihood of chronic inflammation.
So
can exposure to a variety of toxins, including secondhand
tobacco
smoke. A wide variety of causes
can
bring about chronic and invisible inflammation.
Why
should we be concerned?
A
low-grade chronic inflammation damages blood
vessels,
which increases the likelihood of heart problems
and
auto-immune illnesses like lupus or rheumatoid
arthritis.
It has also been implicated in the development
of
certain cancers, in diabetes, and in stroke.
Inflammation-related
conditions include Alzheimers
and
Parkinsons disease, as well as other age-related
disorders.
Learning
how specific foods influence the inflammatory
process
is the best strategy for containing inflammation
and
reducing long-term disease risks.
Testing
for inflammation
A
substance known as C-reactive protein (CRP) is
produced
by the liver. When inflammation is going
on,
the level of CRP becomes elevated. Doctors can
measure
the level of general inflammation by using a
blood
test, the hs-CRP (high-sensitivity C-reactive
protein)
test.
Treatment
and prevention of inflammation
through
diet
The
anti-inflammatory diet is not a cure-all, but it is
among
the best choices we can make a scientifically
proven
way of maintaining optimum health. One of
the
major plusses of going on such a diet is that it
provides
us with steady energy and the necessary
vitamins,
minerals, essential fatty acids, dietary fiber
and
protective phytonutrients.
It
is not designed as a short-term diet, nor as a
weight-loss
regimen, but as a dietary lifestyle. Its a
major
shift away from grabbing a slice of pizza, a
Twinkie
and a soda and calling that lunch. By
choosing
to follow an anti-inflammatory diet, we are
making
a conscious choice in favor of feeling better
now
and in the future.
What
contributes to inflammation?
The
first step toward leading an anti-inflammatory life
is
knowing what kinds of foods are likely to make us
sick
(or sicker). Our culture puts a high priority on
convenience.
We want foods, for example, that are
fast
and easy preferably packaged, and not cooked
by
us. The quickie foods we turn to as fuel to keep
us
alert through long days of work or play are major
culprits
in the spread of invisible inflammation.
What
contributes to health?
The
anti-inflammatory diet is easy to remember and
follow.
Lots of fresh fruits and vegetables are its
foundation.
It includes three to five half-cup servings
of
whole and cracked grains, one to two half-cup
servings
of beans and legumes, and five to seven
teaspoons
of healthy fats each day. Cooked brown
rice
is easy to make and healthful, while bread
should
be kept to a minimum because it is
processed.
The daily allotment of good protein and
omega
3 fatty acids can be found in two to six four ounce
servings
of wild Alaskan salmon, herring and
sardines.
Other
sources of protein are not recommended for
daily
consumption. These include omega-3 enriched
eggs,
natural cheese, other dairy products, and poultry
or
other skinless meats they can be consumed
three
to five times a week.
Beverages
concentrate on water and tea. Two to four
cups
of white, green, or oolong teas a day are suggested.
A
glass or two of organic red wine per day is
acceptable.
For sweets, dark chocolate, sorbet, and
unsweetened
dried fruits are recommended but
white
sugar is not.
Recipes
available
The
anti-inflammatory diet includes such a wide variety
of
possible ingredients that a shift in that direction
should
not leave anyone feeling hungry or
deprived.
A quick Google search will turn up many
simple
anti-inflammatory recipes that should appeal
to
most peoples tastes and culinary preferences.
Check
them out.
For
more information on health and safety visit the Ontario Chiropractic
Association
Web
site at www.chiropractic.on.ca or call 1877-327-2273.
Dr.
George Traitses, 416-499-5656, www.infinite-health.com
<sidebar>
Quick
Tips
Avoid
white sugar and white flour.
Try
to include carbohydrates, fat, and protein at
each
meal.
Read
labels in the grocery store avoid anything
that
is hydrogenated or even partially hudrogenated.
Keep
saturated fats found in butter, cream,
high-fat
cheese, unskinned chicken and fatty meats
to
a bare minimum.
Extra
virgin olive oil should be your main cooking
oil.
Small
amounts of avocados and nuts are
good
especially walnuts, cashews, almonds, and
nut
butters.
Decrease
consumption of animal protein
except
for fish and moderate quantities of high-quality
natural
cheese and yogurt.
Experiment
with vegetable protein, especially
from
beans.
Remember
your fiber. Fruits (especially
berries),
vegetables (especially beans) and whole
grains
are rich in fiber.
Fruits
and vegetables should reflect all colors
of
the rainbow and should especially include
berries,
tomatoes, orange and yellow fruits, and dark
leafy
greens. Together with mushrooms, these provide
a
healthy dose of your daily required phytonutrients.
