You might have heard of the anti-inflammatory diet and wondered what it is? Or maybe this is the first time you’ve heard this term and are curious why we, as health experts, are so enamored with the approach? Perhaps you already know how crucial this step is and wish to learn exactly how to reduce inflammation?
You’re in the right place!
The positive changes we see clinically — day in, day out — by focusing our attention here is profound. Our patients experience life-altering results. Pain relief, even resolution, respite from the symptoms of an irritable bowel, improved gut health, a reprieve from depression, better muscle and joint function. The list goes on!
This raises an important question: how can an anti inflammatory diet possibly be so beneficial?
Before we answer that, let’s step back to the beginning…
What is inflammation and why does it happen?
We often think of inflammation as what happens when we are hurt; a sprained ankle, a twisted knee, even tonsillitis. Injury or infection results in the “5 cardinal signs of acute inflammation”; heat, pain, redness, swelling, and a loss of function.
The aim?
The rapid delivery of immune cells and fluid, protection against further injury, and a pinpoint focus on the healing process.
Once under control this acute inflammatory response is wound back and, eventually, switched off.
In chronic inflammation, though, the types of immune cells and fluid change. And the process continues. This is incredibly damaging to your health but its effects can sneak up, unnoticed until it’s really obvious.
Think about it this way…
If an unexpected deluge of trash rained down over your town, collectors and community members would gather each piece until the township was clean and tidy again. Then, with no waste left to recover, the effort could be paused.
However, if rather than a downpour there was an incessant drizzle, a constant workforce would be required. If there were insufficient staff to cleanse the area entirely, mess would slowly but surely accrue; mounting over time.
In chronic inflammation, the latter occurs. The build-up of toxic chemicals and overenthusiastic immune cells damage tissues. See, they are designed for a short-term response not an ongoing one.
So, given that this process may be silent, how might you know if your body is inflamed?
Warning signs that you may be suffering from chronic inflammation
There are common warning signs, ailments and diseases that point to underlying chronic inflammation. These include… - Arthritis - Autoimmune diseases like rheumatoid arthritis, lupus and ankylosing spondylitis - Brain fog - Depression - Digestive discomfort or problems - Feeling off balance - Heart disease, diabetes, cancer - Insulin resistance - Joint pain and stiffness - Low grade fever - Memory difficulties - Muscle aches or weakness - Tiredness This list is incomplete yet provides insight into how vast the problem is. Achieving health, then, requires the reduction of chronic inflammation. This is where the power of an anti inflammatory diet is found. Are you eating to promote inflammation or wellness? As the saying goes, “You are what you eat.” The foods you choose to consume either deliver the building blocks for wellbeing, or knock them down. Foods that reduce inflammation raise health. Foods that raise inflammation, reduce it. It’s not surprising really… If you’ve ever gorged on chips, chocolate and soda, you might recall how you felt afterward. (I’m guessing, not very well.) Contrast this with how well you feel after eating loads of fresh veggies and lean protein for some time. (Energized and healthy) Now imagine this over the longer term…
(Remember the accumulation of trash in our example)
Have your food choices worked to build your health or cause harm?
Foods that reduce inflammation can transform your health
There is ample research that reveals how crucial is it to reduce inflammation… and how diet is a foundation piece for achieving this.
In 2002, Dr. David Seaman, my clinical nutrition teacher, published the first paper that correlated inflammatory eating to chronic degenerative diseases. His work has been cited numerous times, including by researchers at the Centers for Disease Control and Prevention (CDC) and Harvard University. He started a revolution in our food-inflammation-health understanding.
Since that time, Dr Seaman has revealed how added sugars, certain oils and processed grains increase inflammation. In doing so, they fire the flames and contribute to — if not cause — modern chronic diseases. Arthritis, cancer, colitis, diabetes, heart disease, pancreatitis included. In fact, the addition of the four letters ‘itis’ denotes inflammation.
Dr Seaman created the site DeFlame.com to share his revolutionary research and insights. We incorporate the wisdom and teachings of this pioneer in our practice to achieve wonderful patient outcomes.
Many of our treatment protocols include prescribing anti inflammatory diet foods and supportive supplementation.
Why?
The power to heal lays here…
1. An article published in Mayo Clinic Proceedings noted that increasing omega three fatty acids in the diet stabilized heart muscle impulses, reduced dysrhythmias (“abnormal beats”), balanced lipid (“cholesterol”) levels, and diminished the risk of sudden death.
2. High-quality fish oil supplementation helps to ease pain. In addition, this therapy improves cardiovascular health and clinical depression, and is effective in the treatment and prevention of neurological degenerative disease, including Parkinson’s disease, Alzheimers disease, and dementia.
Again, the right foods and supplementation are both crucial.
Note: If you take a blood thinner, we recommend caution with omega 3 fatty acids. Speak to an appropriate health professional before you begin.
The anti inflammatory diet: anti inflammatory diet foods that calm chronic inflammation
Now that you know more about how an anti inflammatory diet matters, this begs another question: which foods raise and which foods reduce inflammation? Which should you avoid and which should you consume?
Avoid: refined sugar, processed grains and meats, artificial trans fats, vegetable oils with a high omega 6 fatty acid content.
Consume: ample omega 3 fatty acids (eicosapentaenoic acid (EPA) and docosapentaenoic acid (DHA)), choose healthy fats from nuts and seeds, and enjoy loads of veggies.
Why stop at only foods to reduce inflammation? Foods are a foundation piece required to reduce inflammation. But what else can you do? I’m glad you asked… Other helpful therapies include chiropractic care, the use of essential oils, and massage therapy. Chiropractic care restores joint motion and calms inflammation. A study published in the Journal of Chiropractic Medicine found that chiropractic adjustments “caused the mediators of inflammation to present a normalization response.” In essence, the inflammatory processes were reversed. Essential oils smell wonderful, but there are deeper benefits to these fragrant plant extractions. As an article published in the journal, Molecules, said, “Essential oils being also [capable of] scavenging free radicals may play an important role in some disease prevention… If essential oils are able to scavenge some free radicals, they can also act as anti-inflammatory agents.” Free radicals are unstable molecules or atoms that can cause cellular damage within your body and are deeply involved in the inflammatory process. This means that essential oils have an important role to play to reduce inflammation.
Massage therapy reduces muscle inflammation. A study published in the journal Science Translational Medicine found that massage, “Attenuated the production of the inflammatory cytokines tumor necrosis factor–α (TNF-α) and interleukin-6 (IL-6).” In short, massage quells the inflammatory response.
How can you reduce inflammation and protect your wellbeing?
The first steps are above. Focus on an anti inflammatory diet, sensible supplementation, and consider chiropractic care, essential oils, and massage therapy.
The second step is to schedule a consultation with Dr Lindsey, Tara V or Julia to have The BRAINSPAN® Assessment performed. This unique and validated system is used to determine the levels of your critical nutrients. These can then be tracked (including your protective omega 3 fat levels). Personalized dosing can be calculated. Your anti inflammatory capacity can be maximized to help you thrive now and prevent disease in the future.
The third step is to book an appointment with our holistic health coach, Cay Maria. She will provide expert advice on personal food choices and guide you through the process of switching from a pro inflammatory to an anti inflammatory diet.
The final step is supplementation. We offer high-quality and pure products only. Protocol For Life, Balance d-flame, Omega 3 fatty acids, and magnesium supplements have changed the lives of many of our patients. It is possible to reduce inflammation, find respite from current problems and protect yourself from future illness. It requires commitment on your part and anti inflammatory expertise on ours. We look forward to providing tailored, expert care so you, too, can transform your health.
Disclaimer: This Website offers advice designed for educational purposes only and is not intended to replace the advice, treatment, or diagnosis of a healthcare professional. We recommend consulting with a registered health professional before implementing any advice.