The Anti-Inflammatory Diet; How To Feel Better and Live Longer
Chapter One
Chronic inflammation is bad, and acute inflammation is good. Examples of good acute inflammation would be soreness after a workout, the body's response to food poisoning, or broken bones.
Examples of bad chronic inflammation include failure of the body to clear an infection like mono or Lyme disease or inflammation from environmental exposures that lead to things like
cancer. There is a theory that low-grade chronic inflammation can trigger autoimmune disease. Increased body fat and dysfunction of mitochondria with aging both increase inflammation levels. New-line diets that have been shown to reduce inflammation include DASH and Mediterranean. Diets that increase inflammation include sugars, refined carbohydrates, and processed meats.
Chapter Two
Fatigue, migraine, digestive problems, eczema, and anxiety all are related to
high chronic inflammation per the author.
Chapter Three
A leaky gut is the cause of the excessive inflammatory response. Creating a healthy gut barrier that prevents a leaky gut includes a healthy vagus nerve. Alternating hot and cold showers over four minutes may help vagal nerve function. Proper bacteria in the gut may help relieve inflammation from specific overgrowth. To test for this, obtain a GI-MAP microbial assay plus stool test. Eliminating things from the diet one by one can also help determine what is causing inflammation. Gluten, dairy, alcohol, artificial sweeteners and medications like ibuprofen can all be contributors. Burying natural fibers(from the farm!) is important because bacteria break these foods down into short-chain fatty acids which help protect the lining of the gut and prevent leaky gut.
Aim for 25 to 35 grams of fiber per day.
Chapter Four: A Weighty Problem.
Recommended healthy foods include fatty fish such as salmon, tuna, and mackerel. Green leafy vegetables such as kale, spinach, cabbage, and arugula. Bright-colored vegetables such as pumpkin squash and bell peppers. Whole grains that are minimally processed such as brown rice or fruits such as berries, apples, cherries and spices such as turmeric, garlic, and ginger, and nuts such as walnuts and almonds. Coffee and tea contain anti-inflammatory compounds as well.
As known commonly, high stress and lack of sleep are associated with increased weight gain.
Chapter Five: Heart.
Just 60 minutes of exercise a week can improve cholesterol levels. Clogged heart arteries are associated with fat deposits that then cause inflammation, cascade, and as the body tries to break those down a plaque rupture can occur causing a heart attack.
Testing one two three:
Tests that are helpful in relation to checking the body for inflammation and other disease include fasting insulin level, and fasting blood sugar, ideal actually in 70 to 85 whereas the risk reduction level is 100. Oxidized LDL cholesterol and a high ratio of triglycerides to HDL are signs of insulin resistance. C-reactive protein is a general inflammatory marker in the blood and is associated in numerous studies with cardiovascular complications even in those who have unknown cardiovascular disease.
A high white count can be a sign of inflammation as white blood cells are an acute phase reactant. Omega-3 index checks omega-3 versus omega-6 in your body. A ratio of 4 to 1, 6 to 3 is ideal. 6's are vegetable oils, red meats, dairy, and seafood while 3's are cold-water fish, walnuts, and flax seeds. Ferritin tells us the storage form of iron but when elevated can be a sign of inflammation as well. Fecal calprotectin is something found in a stool sample and helps differentiate inflammatory bowel disease from irritable bowel syndrome. Eosinophil protein X is a sign of allergic-driven inflammation of the gut. Secretory IgA, also a fecal test is decreased when there is bacterial overgrowth or toxins in the gut and elevated when the immune system is trying to fight something off. TSH risk reduction elevated level is 4 but the optimal level is 2.5 or 3.
Chapter Six: Food and The Inflammatory Diet.
Mediterranean diet at a glance is sparing for meat and sweets. Weekly can have poultry, eggs, cheese, and yogurt. At least twice a week fish and seafood and daily whole grains, vegetables, fruit, olive oil, beans, nuts, and herbs.
So basically a farm not factory diet with meat being provided sparingly as far as red meat and occasionally when it comes to chicken, eggs, and cheese. Omega-3 is found in fish and flax seeds but the other healthy fat is monounsaturated which will be found in nuts, seeds, olives, and avocados. These help decrease inflammation when used in prudent amounts. Gluten intolerance provokes other intolerances such as whey, casein, or glide-on. For a treat, dark chocolate squares and berries have been shown to decrease insulin resistance. Only a square or two of dark chocolate should be considered healthy. Turmeric and bone broth drink can help conditions associated with inflammation.
Tuna and avocado are a good pair. Yogurt and flaxseed are a good pair. Salmon and broccolini are a good pair. Tomatoes and olive oil are good pairs. Kimchi and eggs are a good pair.
But try to buy pasture-raised eggs as the omega-3s tend to be better. Cinnamon at a dose of 1 to 6 grams per day will help insulin sensitivity. Sage-flavored or rosemary-flavored water and cayenne actually have anti-inflammatory properties.
Supplements CoQ10 help mitochondrial function and are used for coronary diseases, autoimmune diseases, and neurologic diseases. The dose is 100 to 200 milligrams per day. Vitamin D deficiency is common and associated with several conditions. Recommended dosage daily is 15 to 20 micrograms. Fish oil has omega-3 fatty acids and as discussed previously 200 to 2000 milligrams per day. It's recommended by the book (I would recommend actual fish over supplements). Vitamin C is an anti-inflammatory and free radical eliminator that helps reduce inflammation. The recommended daily dose is 75 to 90 milligrams per day (I would recommend food high in vitamin C, raw food).
Over age 65 the BMI in the 27 to 29 range actually has the lowest mortality risk even though considered overweight. Under age 65 shoot for less than 27. (better yet get an actual body composition study with a new) Flexibility training including stretching yoga or tai chi may actually be beneficial for blood vessels as well as muscles and reducing injury.
Another emphasis is on vagal nerve toning. Recommends singing, cold water on your face, and alternating hot and cold in the shower every 30 seconds for four or five minutes.
20 recommendations for a healthy immune system and less inflammation;
- Lose excess weight to a BMI of 29 if over age 65 and 26 if under 65.
- Make sure you get adequate sleep. Avoid back-to-back weight sessions or exercise sessions but instead do high-intensity workouts no more than one or two times a week.
- Singing in the shower, alternating hot and cold.
- Avoid medication.
- Meditation, breathing, yoga, and type nervous system treatments.
- Strength training.
- Breathing patterns such as a 4-7-1, inhaling for a count of four, holding the breath for seven, then exhaling for eight.
- Read nutritional labels, (I recommend raw food thus this would not be necessary)
- Sleep more
- 14 grams of fiber a day per every thousand calories. Basically, shoot for about 30 grams of fiber a day.
- Get outside and take a hike.
- Have a routine.
- Rotate your vegetables.
- Good dental hygiene.
- Shrink your waist through reduction of body weight, (Fasting is the method I recommend)
- Vaccinations to minimize severe infections.
- Quit smoking or vaping.
- Make sure you live in an area where you feel safe.
- Eliminate things in your diet if you feel bloated or achy or gassy.
- Add some spice or seasoning that can be beneficial to your food. Turmeric, cayenne pepper, ginger, and garlic.
Chapter Seven: Recipes
I do not recommend using this as a research resource, both because many of the items require significant preparation time making health not convenient, but also because some ideas such as making smoothies and being healthy are incorporated in their recipes despite the evidence that processing fruits and vegetables into juice is a negative way to handle the raw food.