Anti-inflammatory Eating

Anti-Inflammatory Eating
Written by L. Lee Coyne on 11 May, 2014 4:29 PM

Anti-inflammatory eating plan. These are a few guidelines for healthy diet.

Anti-inflammatory Diet Guidelines

The literature over the last 10 years has shown a trend of blaming CHRONIC INFLAMMATION for very wide array of non- infectious disease conditions. So, in addition to anti-inflammatory supplements like Omega 3 and Alfalfa, it seems prudent to follow an anti-inflammatory eating plan. These are a few guidelines for such a plan.

Components of an Anti-inflammatory Diet (focus on meats, fish, eggs, dairy and leafy vegetables) is really what my 40-30-30 eating plan is all about. If I were to change the contents of my book, I would probably remove any reference to whole grains and would not be afraid to add more fat.

Note: All food is unhealthy without friendly gut bacteria adapted to the food. This would include organic unflavoured yogurt, sauerkraut, kimchi, komboocha, kefir and of course the optiflora probiotic supplement.

  • Low starch and other simple sugars — insulin and high blood glucose are inflammatory; so use complex polysaccharides (not starch); starch only in small portions and preferably in unprocessed, – less than 30 gm in any meal, less is healthier, grains are frequently a problem – gluten/gliadin intolerance.
  • No high fructose corn syrup — high free fructose (in contrast to sucrose) is inflammatory and contributes to cross-linking of collagen fibers, which means prematurely aged skin; it also goes directly to the liver and may contribute to “fatty liver” and insulin resistance.
  • High ratio of omega-3 to omega-6 fats — most vegetable oils (olive oil is the exception) are very high in omega-6 fats and are inflammatory and should be avoided; omega-3 fats from fish oil cannot have their full anti-inflammatory impact in the presence of vegetable oils; omega-3 supplements are needed to overcome existing inflammation — take with saturated fats
  • No trans fats — all are inflammatory
  • Saturated fats are healthy and reduce the peroxidation (rancidity) of omega-3 fatty acids at sites of local inflammation, e.g. fatty liver. Saturated fats should be the major source of dietary calories. They are the most natural fat available.
  • Vegetable antioxidants — vegetables and fruits, along with coffee and chocolate supply very useful, anti-inflammatory anti-oxidants
  • Responsible daily supplements: Multivitamin/mineral (Vita-Lea), Alfalfa tabs 12+ /day (major anti-inflammatory), 1200 mg + of molecularly distilled fish oil (with 600+ mg being Omega 3),  1,000 mg vitamin C; 2,000-5,000 i.u vitamin D3 (to produce serum levels of  at least 90ng/ml); 750 mg glucosamine  and other antioxidants (Vivix Tonic – resveratrol based is very powerful).

Learn more: Anti-inflammatory Diet Guidelines
Dr. L. Lee Coyne, The Healthy Professor
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The Hazards of NSAIDs

The Hazards of NSAIDs

Most people think of ibuprofen as an innocuous, over–the-counter comfort for aches and pains. Some are so lulled into a sense of safety and efficacy, that they keep these pills in their purses and nightstands for even daily use. In addition to other known risks, its effects on the small and large intestine may be best summarized by this statement:

“The initial biochemical local sub-cellular damage is due to the entrance of the usually acidic NSAID into the cell via damage of the brush border cell membrane and disruption of the mitochondrial process of oxidative phosphorylation, with consequent ATP deficiency” healing or feeding

For anyone who recognizes the role of brush border integrity and energy production in health, this is quite a damning assertion. We need the gut lining to keep the gut contents away from the blood stream. Resulting increases in permeability allow for luminal factors (intestinal contents) to access the immune system and to set off autoimmune and inflammatory processes. More recent evidence suggests that unbalanced gut bacteria set the stage for NSAID-induced permeability through neutrophil stimulation. These changes occur within three to six months. There are no ways to mitigate these negative effects, which argues for getting to the root of why one is experiencing pain and resolving it through lifestyle change rather than suppressing it with medications that will whack-a-mole their way to new, chronic, and potentially more debilitating symptoms.

5 Things You Should Know About Chronic Pain

5 Things You Should Know About Chronic Pain

pain changes people

Aside from the obvious problem with chronic pain – there are many other downsides to chronic pain that are important to know about. For those living with and enduring chronic pain, pass this along to your loved ones to help them understand and be supportive. 1. Pain is rarely “all in your head” People in pain are often treated as if their pain is actually made up or greatly exaggerated. While it is true that pain is subjective (people simply perceive pain differently) and some people may report pain because they have other agendas – for the vast majority, the pain is real and present. It is not made up. The problem is that chronic pain is often caused by types of anatomical problems that are difficult or impossible to diagnose using standard medical tests, and pain cannot be diagnosed like other medical problems (such as a broken bone that can be seen on an X-ray). Fortunately, most in the medical community are now trying to understand and appreciate that chronic pain is real and needs to be treated and managed differently.

2. Pain is not the only problem – it breeds other health problems Thoughts and emotions related to the pain also can come into play and aggravate or alleviate the pain. For example, depression, which is a serious disease, can worsen the pain. Sleep problems, again caused by the pain, can also make the pain worse. And increased pain usually leads to increased sleep problems. Often all conditions related to the pain need to be treated concurrently in order for the patient to get any relief.

3. Pain is deeply personal Everyone experiences and expresses pain differently. Any two people with the exact same health condition are likely to feel and express their pain in unique ways depending on a number of factors. Newer chronic pain theories now have physiological explanations for how and why people experience pain differently. When it comes to back pain, this is especially true. Two people can have the same type of herniated disc, but one feels only slight discomfort and the other feels intense, burning pain that is unresponsive to conventional treatment. It is also not uncommon that no anatomical cause of the pain can be detected. Why is this point important? It means that chronic pain often needs to be treated as the primary problem, which is different than the conventional medical approach of identifying and treating the underlying problem causing the pain.

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4. Chronic pain is its own beast Unlike acute pain, which functions as a warning signal (e.g. I just stepped on a nail – better move my foot!), chronic pain does not have any useful function. It just is. Often, chronic pain is caused by nerves that continue to send pain signals to the brain. When dealing with chronic pain, often one of the most frustrating things is that there is nothing to “fix”. It just exists in your body.

5. Chronic pain is LONELY After awhile, many people with chronic pain – especially pain that is caused by a condition that cannot be seen – begin to feel isolated. Here the Internet has done a world of good helping people in pain connect with others in similar situations and find a supportive peer group through online communities of people in similar situations. There is a post about this on our message boards: Letter to Normals from a Person with Chronic Pain & The Spoon Theory Having a clearer understanding of how chronic pain works, as well as the central role that the mind plays in the experience of chronic pain, is becoming more mainstream in the medical community. Patients who start to gain more understanding of their own chronic pain may also benefit in terms of gaining increased emotional support, more effective and sustainable pain management, and even possibly harnessing the power of their minds to assist in coping with the pain. Further Reading: Chronic Pain Coping Techniques – Pain Management