Chronic Inflammation
Chronic inflammation can lead to and aggravate a number of health conditions, including cancer, hormonal balance, neurological diseases, mood disorders, gut issues, autoimmunity and the like. When I say "inflammation", I am referring to the beginning stages of destruction on a cellular level. These cellular reactions require cofactors, enzymes, vitamins, and minerals in order to operate in either the pathway of destruction and inflammation, or toward health and regeneration. We can influence the direction of these reactions by increasing the particular cofactors, enzymes, vitamins, and minerals that promote an anti-inflammatory pathway. Our biggest source of these nutrients come from what we put into our bodies day in and day out. If we fuel our system with inflammatory foods, we will promote inflammatory pathways. Remember, food is medicine too.
This is not a diet; this is a way of being. This may be difficult for many to follow in the beginning. This is not a short term battle. This is a change in our current pattern of life in order to achieve lasting results, better health, and overall happiness (I believe). It will take determination, strength, and compassion.
Here we will discuss our relationship with food and the dietary suggestions that aim to decrease inflammation. I highly recommend that you start allowing yourself to enjoy the best quality foods available.
Basic guidelines to a healthy diet pattern.
Basic Regimen with Whole Foods Supplementation for Optimal Health
The Anti Inflammatory Diet
Do not eat anything that is processed or packaged (the deadly P&P). This is the basis of a whole foods, plant based diet (WFPB diet). If it wasn’t grown directly from the earth or taken straight from an animal it is not considered a part of the WFPB. The reasons I so adimately fight against the deadly P&P are long and arduous but include:
One of the biggest environmental factors in our poor health comes from constantly eating chemicals, plastics, and various other compounds that can act as hormone and neurotransmitter disruptors (among many things). One of the main sources of plastics and their derivatives (xenobiotics) in our diet is the plastic that surrounds our food. This includes microwaving food in plastic (ziplock bags, plastic tupperware, plastic plates, styrofoam, non glass reusable containers, etc.), storing hot food items in plastic (coffee, leftovers), cooking in plastic lined pots and pans (Teflon coated), and to a lesser extent freezing food in plastic.
There are generally numerous preservatives, synthetic food dyes, and stabilizers added to anything processed. Check the ingredient list. If you can’t read it, have no idea what it is, or sounds oddly chemical (2,3 fluoro-blah blah…), chances are high that you’ll be ingesting things that can disrupt hormone and neurotransmitter balance, and digestion. It’s best just to avoid anything processed and packaged to begin with. Remember, this is a lifestyle change.
In order to move out of the processed and packaged mentality and into the WFPB way, we’ll have to learn where to shop for convenient whole foods and how to cook.
Do not add sugar to drinks or food. Eat less then 2Tbsp per day. In general this means avoiding all soda and flavored beverages, and only buying “unsweetened” products (yogurt, kefir, alternative milk products, tea). High fructose corn syrup is a derivative of corn, which has it’s own list of problems, but you will never run into this if you don’t buy anything processed. Organic Cane sugar is still sugar and in excess can cause inflammation (just like anything in excess). As a general rule for sugar use, avoid cooking with it and sprinkle it on dishes just before eating to avoid excessive use. This same concept also applies to salt. Honey is my favorite sugar, especially local unpasteurized honey, due to its antimicrobial and antioxidant properties that you don’t find in other sugars and processed honeys. . Molasses is my second favorite sweetener for it’s high mineral content. Stevia is a plant and can naturally sweeten your food. I prefer to add a leaf to my drinks as opposed to buying the powder (which can be very potent). Agave nectar and coconut syrup are highly processed. I advise people to avoid these sweeteners. If you are aiming for weight loss, overeating sugars (and dairy and proteins) will not get you there.
Do not eat refined grains Breads, pastas, baked goods, crackers, packaged and processed (the deadly P&P). Refined grains have a greater effect on insulin levels because of their processing. If you must eat flours, try making them at home fresh, as opposed to buying flour from a store. You can easily do this in a food processor. Add whatever grain you would like to flour and blend with the S blade for 1-3 minutes. Limit flour based foods to < 1 serving per day.
Legumes: Beans, lentils, and other legumes are an excellent source of fiber. Eat these in their whole bean form.
Consume 7 – 10 servings of fruits and vegetables per day (9 servings is the American Heart Association recommendation). At least half of these servings should be vegetables. Colorful fruits and vegetables contain a myriad of phytochemicals that are anti-inflammatory. Choose a “rainbow diet” of fruits and vegetables from every color (bell peppers, tomatoes, oranges, sweet potatoes, carrots, persimmons, purple russian kale, rainbow chard, blueberries, etc.)
Include AT LEAST one serving of each per day
Have Nuts and/or Seeds Every Day. 1 serving of nuts per day (8-10 nuts). Consume a variety of nuts — raw, unsalted nuts are preferred. Especially beneficial nuts include pumpkin seeds, sunflower seeds, almonds, cashews, Brazil nuts, flaxseed, sesame seeds, and walnuts. Limit nut butters to < 2Tbsp/d
Eat “clean proteins” This means decreasing red meat to 1x/wk and only eating organic and grass fed. The hormones and chemicals that are used on general meat crops get circulated through the animal and deposited throughout it’s musculature and fat cells. We then eat that meat and fat and consequently give ourselves a low dose of hormone therapy with it. Stick to lean proteins: eggs, nuts, legumes/beans, and seeds, especially when eating out as you generally have no idea where the meat is from. Chicken is my least favorite meat, only because it is one of the most adulterated meats available today. If you eat chicken it is imperative that you buy ORGANIC and FREE RANGE. Treat yourself to very high quality, organic, 100% grass fed red meats (lamb is my favorite). Whenever you eat meat, you should also be eating at least twice as many servings in vegetables.
Overeating both dairy and other proteins ultimately promotes inflammation (along with a rise in insulin, despite popular belief). Unless we are incredibly active, the RDA value for protein is sufficient (~46-56g/d). Most Americans eat over 100g of protein per day! If you are a meat eater, there is a very low likelihood that you need to supplement with protein powders, bars, shakes, etc. (which are all processed by the way…). Limit animal products to meals and eat fruits and vegetables for snacks. In general I do not support protein replacement products for the average person. If you feel that you need extra protein support, I advise you to talk with your physician or nutritionist.
Eat Quality Fats. Not all fats are created equal. Eating an abundance of “bad” or inflammatory fats and not enough “good” or anti-inflammatory fats can lead to a long list of problems, including cardiovascular disease, diabetes, and metabolic disruption. The mentality of “low fat” should be avoided entirely. Fats are an essential part of our diet, health, and wellbeing. Every cell in our body uses fat in order to function properly. Our brain is almost 60% fat. Being meticulous about the quality of fat, instead of the quantity of fat, will dramatically benefit every aspect of our health.
Dairy follows the same rules as “clean proteins”. Eating organic and local is best. Limit your consumption to one (if any) dairy serving per day.
There is controversy in the nutrition community over the use of oils. I primarily cook with butter. I advise most patients to do this is they are following the anti inflammatory diet. If you are eating meat and/or dairy with every meal or greater than one serving per day, then you should not cook with butter, as you’re already getting enough saturated fat. Avocado oil is my second favorite fat base, but you don’t have to cook with fats. My website has additional information and recipes on how to cook without oil and butter under the nutrition resources tab.
Decrease consumption of foods high in omega-6 fatty acids, such as soybean, corn, safflower, and sunflower oils. Omega-6 fatty acids can increase pro-inflammatory markers in the body if eaten in excess. Many of these oils are widely used in the deadly P&P, so again, it’s best just to avoid them entirely. Grains are also high in omega-6 fatty acids. Avoid hydrogenated fats/trans fats in the form of shortening, margarine, and in many baked and prepackaged foods. Again, you will not run into this if you avoid the deadly P&P.
Consume 3-10g of naturally occurring omega-3’s per day.
Bitter tastes. Learn to love them. This taste helps stimulate our digestive system, including major key players like our liver and gallbladder, helping us digest and absorb vital nutrients. Some examples of “bitter” foods are: the brassicaceae family members (broccoli, brussel sprouts, cabbage, artichokes, dark leafy greens, kale, chard, asparagus), grapefruits, gentian (the root used to make “bitters”), burdock root, rumex, and dandelion.
Every meal should be at least ½ vegetables. You do not have to eat grains, legumes, fat, and protein at every meal. This is also supported by our government through their “The Healthy Plate” campaign.
Timing
Chronic inflammation can lead to and aggravate a number of health conditions, including cancer, hormonal balance, neurological diseases, mood disorders, gut issues, autoimmunity and the like. When I say "inflammation", I am referring to the beginning stages of destruction on a cellular level. These cellular reactions require cofactors, enzymes, vitamins, and minerals in order to operate in either the pathway of destruction and inflammation, or toward health and regeneration. We can influence the direction of these reactions by increasing the particular cofactors, enzymes, vitamins, and minerals that promote an anti-inflammatory pathway. Our biggest source of these nutrients come from what we put into our bodies day in and day out. If we fuel our system with inflammatory foods, we will promote inflammatory pathways. Remember, food is medicine too.
This is not a diet; this is a way of being. This may be difficult for many to follow in the beginning. This is not a short term battle. This is a change in our current pattern of life in order to achieve lasting results, better health, and overall happiness (I believe). It will take determination, strength, and compassion.
Here we will discuss our relationship with food and the dietary suggestions that aim to decrease inflammation. I highly recommend that you start allowing yourself to enjoy the best quality foods available.
Basic guidelines to a healthy diet pattern.
- DRINK MORE WATER. ½ your body weight in ounces per day
- Do not eat processed and packaged foods (fast food, microwavable meals, anything flavored, chain food restaurants, anything with preservatives and/or chemicals, processed snack foods)
- Limit the consumption of sugars to 6 teaspoons a day (2Tbsp) (added sugars, cane sugar, beet sugar, HFCS, agave nectar, honey, maple syrup, etc)
- ½ of your meal plates are vegetables. Eat them first.
- Keep animal products to meals only (this includes dairy)
- Limit dairy to 1 serving per day and only buy organic (and preferably cultured)
- All snacks are vegetables and fruits.
- Nuts and seeds are encouraged. Limit nut butters to < 2Tbsp per day
Basic Regimen with Whole Foods Supplementation for Optimal Health
- Matcha Green Tea Powder, 1tsp/d in 16oz of water
- Turmeric, 500-6000mg/d (or used in cooking)
- Incorporation of exotic mushrooms into the diet 2-3x/wk
- Omegas: 2Tbsp/d chia seeds, 2Tbsp/d hemp seeds, or eating fish 2-3x/wk.
- Probiotics: eat one fermented food product per day (kimchi, kefir, sauerkraut, kombucha, etc.)
- Antioxidants: eat 7-9 servings of fruits and vegetables per day
- Fiber: eat 7-9 servings of fruits and vegetables per day or supplement with 1-2Tbsp fiber (ground flax seed, psyllium husks, hemp seeds)
The Anti Inflammatory Diet
Do not eat anything that is processed or packaged (the deadly P&P). This is the basis of a whole foods, plant based diet (WFPB diet). If it wasn’t grown directly from the earth or taken straight from an animal it is not considered a part of the WFPB. The reasons I so adimately fight against the deadly P&P are long and arduous but include:
One of the biggest environmental factors in our poor health comes from constantly eating chemicals, plastics, and various other compounds that can act as hormone and neurotransmitter disruptors (among many things). One of the main sources of plastics and their derivatives (xenobiotics) in our diet is the plastic that surrounds our food. This includes microwaving food in plastic (ziplock bags, plastic tupperware, plastic plates, styrofoam, non glass reusable containers, etc.), storing hot food items in plastic (coffee, leftovers), cooking in plastic lined pots and pans (Teflon coated), and to a lesser extent freezing food in plastic.
There are generally numerous preservatives, synthetic food dyes, and stabilizers added to anything processed. Check the ingredient list. If you can’t read it, have no idea what it is, or sounds oddly chemical (2,3 fluoro-blah blah…), chances are high that you’ll be ingesting things that can disrupt hormone and neurotransmitter balance, and digestion. It’s best just to avoid anything processed and packaged to begin with. Remember, this is a lifestyle change.
In order to move out of the processed and packaged mentality and into the WFPB way, we’ll have to learn where to shop for convenient whole foods and how to cook.
Do not add sugar to drinks or food. Eat less then 2Tbsp per day. In general this means avoiding all soda and flavored beverages, and only buying “unsweetened” products (yogurt, kefir, alternative milk products, tea). High fructose corn syrup is a derivative of corn, which has it’s own list of problems, but you will never run into this if you don’t buy anything processed. Organic Cane sugar is still sugar and in excess can cause inflammation (just like anything in excess). As a general rule for sugar use, avoid cooking with it and sprinkle it on dishes just before eating to avoid excessive use. This same concept also applies to salt. Honey is my favorite sugar, especially local unpasteurized honey, due to its antimicrobial and antioxidant properties that you don’t find in other sugars and processed honeys. . Molasses is my second favorite sweetener for it’s high mineral content. Stevia is a plant and can naturally sweeten your food. I prefer to add a leaf to my drinks as opposed to buying the powder (which can be very potent). Agave nectar and coconut syrup are highly processed. I advise people to avoid these sweeteners. If you are aiming for weight loss, overeating sugars (and dairy and proteins) will not get you there.
Do not eat refined grains Breads, pastas, baked goods, crackers, packaged and processed (the deadly P&P). Refined grains have a greater effect on insulin levels because of their processing. If you must eat flours, try making them at home fresh, as opposed to buying flour from a store. You can easily do this in a food processor. Add whatever grain you would like to flour and blend with the S blade for 1-3 minutes. Limit flour based foods to < 1 serving per day.
Legumes: Beans, lentils, and other legumes are an excellent source of fiber. Eat these in their whole bean form.
Consume 7 – 10 servings of fruits and vegetables per day (9 servings is the American Heart Association recommendation). At least half of these servings should be vegetables. Colorful fruits and vegetables contain a myriad of phytochemicals that are anti-inflammatory. Choose a “rainbow diet” of fruits and vegetables from every color (bell peppers, tomatoes, oranges, sweet potatoes, carrots, persimmons, purple russian kale, rainbow chard, blueberries, etc.)
Include AT LEAST one serving of each per day
- Green leafy vegetables (kale, chard, spinach)
- Cruciferous family vegetables (asparagus, broccoli, cabbage, cauliflower). These vegetables are nature’s liver cleansers. These foods are very high in sulfur compounds, aiding in the liver’s detoxification pathways. These sulfur compounds help promote the regulation and production of other important antioxidants like glutathione and n-acetylcysteine.
- Dark fruits/berries (marion berries, salmonberries, blackberries, pomegranates, bing cherries, blueberries, raspberries, strawberries)
Have Nuts and/or Seeds Every Day. 1 serving of nuts per day (8-10 nuts). Consume a variety of nuts — raw, unsalted nuts are preferred. Especially beneficial nuts include pumpkin seeds, sunflower seeds, almonds, cashews, Brazil nuts, flaxseed, sesame seeds, and walnuts. Limit nut butters to < 2Tbsp/d
Eat “clean proteins” This means decreasing red meat to 1x/wk and only eating organic and grass fed. The hormones and chemicals that are used on general meat crops get circulated through the animal and deposited throughout it’s musculature and fat cells. We then eat that meat and fat and consequently give ourselves a low dose of hormone therapy with it. Stick to lean proteins: eggs, nuts, legumes/beans, and seeds, especially when eating out as you generally have no idea where the meat is from. Chicken is my least favorite meat, only because it is one of the most adulterated meats available today. If you eat chicken it is imperative that you buy ORGANIC and FREE RANGE. Treat yourself to very high quality, organic, 100% grass fed red meats (lamb is my favorite). Whenever you eat meat, you should also be eating at least twice as many servings in vegetables.
Overeating both dairy and other proteins ultimately promotes inflammation (along with a rise in insulin, despite popular belief). Unless we are incredibly active, the RDA value for protein is sufficient (~46-56g/d). Most Americans eat over 100g of protein per day! If you are a meat eater, there is a very low likelihood that you need to supplement with protein powders, bars, shakes, etc. (which are all processed by the way…). Limit animal products to meals and eat fruits and vegetables for snacks. In general I do not support protein replacement products for the average person. If you feel that you need extra protein support, I advise you to talk with your physician or nutritionist.
Eat Quality Fats. Not all fats are created equal. Eating an abundance of “bad” or inflammatory fats and not enough “good” or anti-inflammatory fats can lead to a long list of problems, including cardiovascular disease, diabetes, and metabolic disruption. The mentality of “low fat” should be avoided entirely. Fats are an essential part of our diet, health, and wellbeing. Every cell in our body uses fat in order to function properly. Our brain is almost 60% fat. Being meticulous about the quality of fat, instead of the quantity of fat, will dramatically benefit every aspect of our health.
Dairy follows the same rules as “clean proteins”. Eating organic and local is best. Limit your consumption to one (if any) dairy serving per day.
There is controversy in the nutrition community over the use of oils. I primarily cook with butter. I advise most patients to do this is they are following the anti inflammatory diet. If you are eating meat and/or dairy with every meal or greater than one serving per day, then you should not cook with butter, as you’re already getting enough saturated fat. Avocado oil is my second favorite fat base, but you don’t have to cook with fats. My website has additional information and recipes on how to cook without oil and butter under the nutrition resources tab.
Decrease consumption of foods high in omega-6 fatty acids, such as soybean, corn, safflower, and sunflower oils. Omega-6 fatty acids can increase pro-inflammatory markers in the body if eaten in excess. Many of these oils are widely used in the deadly P&P, so again, it’s best just to avoid them entirely. Grains are also high in omega-6 fatty acids. Avoid hydrogenated fats/trans fats in the form of shortening, margarine, and in many baked and prepackaged foods. Again, you will not run into this if you avoid the deadly P&P.
Consume 3-10g of naturally occurring omega-3’s per day.
- 2Tbsp chia seeds provide approximately 3g of omegas. Try them in your favorite juice, 1L of water with lemon, smoothie, coconut milk to make pudding, etc.
- 2Tbsp flax seed oil has approximately 6g of omegas.
- 3Tbsp hemp seeds (in smoothies, as hemp milk, over yogurt, etc.)
- Eating sustainable, wild caught crab (highest in the omega-3’s of all seafood)
- Eating sustainable (wild caught) fish 2-3x/wk
Bitter tastes. Learn to love them. This taste helps stimulate our digestive system, including major key players like our liver and gallbladder, helping us digest and absorb vital nutrients. Some examples of “bitter” foods are: the brassicaceae family members (broccoli, brussel sprouts, cabbage, artichokes, dark leafy greens, kale, chard, asparagus), grapefruits, gentian (the root used to make “bitters”), burdock root, rumex, and dandelion.
Every meal should be at least ½ vegetables. You do not have to eat grains, legumes, fat, and protein at every meal. This is also supported by our government through their “The Healthy Plate” campaign.
Timing
- Eat breakfast every morning within 30 minutes of waking up. It can be as little as a spoonful of nut butter or as hearty as a kale and egg scramble. This helps kick start our metabolism and gets our day going. Even if you are not hungry, eat a little something.
- There are claims of eating protein in the morning is best. I can argue both sides. In general it is good practice to try and eat a little amount of protein with each meal (not snacks). Athletes and very active people (>60 minutes per day of moderate to high activity) should be eating protein and carbohydrates with every meal.
- Listen to your body and eat when you need to. Always sit down at a table when eating (not in your car, over the oven, at your desk, etc). Eat slow and deliberately. I like to say grace before meals for this reason. It doesn’t have to be spiritual, religious, etc. Just take 30 seconds before you dig in to admire your food.
- Avoid eating 2-3 hours before going to bed. If we sleep 7-9 hours in a night, this allows 9-11 hours of fasting per day. Eating too late at night keeps our liver running, which can disrupt our sleep. We also tend to overeat in the evenings right before our bodies begin to slow down (including digestion). This also helps promote hunger in the morning, stimulating us to eat breakfast, regulating our leptin and ghrelin cycles.