In this newsletter I am excited to share information from Jack Challem’s book called “Inflammation Syndrome”.
In his book he discusses his 14 essential points in an Anti-Inflammation diet which I will share with you.
1. Eat a Variety of Fresh and Whole Foods
Fresh, whole foods have not been processed or altered beyond refrigeration, cutting or slicing, and cooking and look something like the way they did in nature.
2. Eat More Fish, Especially Coldwater Varieties
Coldwater fish, such as salmon, herring, and sardines, contain the largest amounts of the most biologically active dietary omega-3 fatty acids.
3. Eat Lean Meat from Free-Range or Grass-Fed Animals
4. Eat a Lot of High-Fibre, Nonstarchy Vegetables and Fruits
If you are trying to lose weight, do not eat any form of potato and minimise your intake of corn.
5. Use More Spices and Herbs to Flavour Foods
Avoid salt – our meals typically contain far more sodium than potassium. This alters the body’s acid-alkaline balance, leading to lower bone density and increased muscle loss.
6. Use only Healthy Oils for Cooking
It is recommended that extra-virgin oil be your primary cooking oil.
Extra-Virgin Olive Oil is made from the first pressing of olives. Any olive oil that is not labelled “extra virgin” has undergone subsequent processing.
Two other cooking oils are just as good, however, and have different advantages, in that their flavour is more neutral and they can be used at high temperatures. They are macadamia nut oil and avocado oil.
7. When Thirsty, Opt for Water and other Natural Beverages
8. Snack on Nuts and Seeds
9. Eat Organically Produced Foods as Much as You Can Afford To
Many pesticides are oestrogen mimics, meaning that they stimulate the effect of oestrogen and may disrupt the activities of your own hormones.
Although the connection between pesticides and inflammation is tenuous, there is a clear link between pesticides and certain diseases, such as cancer and Parkinson’s disease, which do have inflammatory underpinnings. In any event, it is smart to minimise your exposure to pesticides.
When it comes to meat, try to buy cuts from free-range or grass-fed animals. These two choices are likely to be pesticide free and also relatively high in anti-inflammatory omega-3 fatty acids,
Often “organically raised” chicken and beef are from animals fed organic grains that, organic or not, are high in pro-inflammatory omega-6 fatty acids. These omega-6 fatty acids are incorporated into the animals’ fat and ultimately into yours.
10. Identify and Avoid Food Allergens
Food allergies and allergy like food sensitivities rev up the immune system and promote either acute or chronic low-grade inflammation.
Wheat, dairy, and soy are the most common food sensitivities, but people can be sensitive to any type of healthy or junk food.
Food allergies can also take the form of a food addiction … simply think about the foods you really love, crave, or can’t imagine living without.
Nightshades are another problematic group of foods for many people, particularly those with rheumatoid arthritis.
This family of plants includes tomatoes, potatoes, eggplants, and bell and chilli peppers.
11. Avoid Conventional Cooking Oils
Olive, macadamia nut, sesame, walnut and coconut and avocado oils and a little butter are fine.
It is recommended to throw out any bottles of corn, soybean, peanut, safflower, sunflower, canola and cottonseed oils.
These processed cooking oils are high in pro-inflammatory omega-6 fatty acids, and they are also found in many processed and packaged foods.
Partially hydrogenated vegetable oils, which contain trans fats, are among the worst of these oils because they alter how your body processes fats.
12. Strictly Limit Sugars and Sugary Foods
The consumption of sugars and sugar like carbohydrates (white breads, muffins, pasta, bagels) increases the levels of C-reactive protein, a marker and promoter of inflammation.
Added sugars can go under the name of: sucrose, high-fructose, corn syrup, dextrose, glucose, fructose, corn syrup.
“Raw sugar” might sound healthier, but it is merely dirty white sugar that contains almost undetectable amounts of a few minerals.
An occasional little bit of honey is acceptable – it is far too sweet to
consume in excess.
13. Limit Your Intake of Refined Grains
Both wheat and rice contain lectins, a family of proteins that interferes with the absorption of vitamins and minerals. Some research indicates that lectins may trigger an abnormal immune response and may also be a factor in rheumatoid arthritis.
14. Consider Reducing Your Intake of Dairy Foods
Many people, particularly Asians and Africans, lose the ability to digest milk after childhood.
In addition, no species (other than humans) naturally consumes the milk of another species.
Cow’s milk is intended to nurture calves, not humans, just as human mother’s milk is meant only for human babies.
If you are not dairy sensitive, adding small amounts of hard cheese and a little unsweetened yogurt to your diet should be fine.
Smoking and Inflammation
Tobacco elevates levels of C-reactive protein, a powerful promoter of inflammation.
Even after a person stops smoking, his or her CRP levels remain higher than normal for years.