The Anti-Inflammatory lifestyle

Lesley James, MD

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• Healing-oriented medicine that takes account of the whole person (body, mind and spirit), including all aspects of lifestyle. It emphasizes the therapeutic relationship and makes use of all appropriate therapies, both conventional and alternative

Integrative Medicine

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What Is Inflammation?

Inflammation is the cornerstone of the body’s healing system.

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• It is now evident that chronic low levels of inflammation are the root cause of a number of diseases

Chronic inflammation

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Should we be concerned?

• Cardiovascular Disease

• Cancer

• Alzheimer’s Disease

• Chronic Pain

• Type 2 Diabetes

• Stroke

• Chronic Obstructive Lung Disease ( Emphysema and Bronchitis)

• Asthma

• Arthritis

• Inflammatory Bowel Disease

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Is it possible to live well and not get sick with age?

These diseases are not inevitable even if you have a genetic risk.

There are many contributors to inflammation such as stress, environmental toxins and most importantly the food we eat.

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Anti-inflammation Can we put out the fire with diet?

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Components of an anti-inflammatory diet

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• Fat (30%)

• Carbohydrate (40-50%)

• Protein (20%)

Macronutrients

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fats

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Fat Phobia

• Fat does not make you fat

• It is the types of fat in your diet that is important

• low fat or fat free = more sugar

• avoid any fat that had been processed or chemically altered (trans fat, hydrogenated oil)

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Types of fats

• Saturated (1)

• Monounsaturated (2)

• Polyunsaturated (1)

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Good fat not Low fat

• Monounsaturated

• extra-virgin olive oil, organic if possible

• canola oil, expeller-pressed, organic

• avocado

• nuts and seed (hemp and flax seeds)

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Omega 3 Fatty Acid

• Omega 3 fatty acid deficiency is common

• fish from cold waters 2-6 times a week (wild Alaskan salmon, sardines, Alaskan Black cod)

• consider a fish oil supplement

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carbohydrates

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The Evil Carbohydrate

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Slow Carb not No Carb! www.glycemicindex.com

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Can you name some low GI foods? What about a whole grain food?

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Whole Grains

• Amaranth

• Quinoa

• Millet

• Kashi

• Oats (steel cut)

• Wheat Berries

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Try to get 40grams of fiber a day. You can do this by increasing your consumption of fruit especially berries, vegetables, beans (legumes) and whole grains.

Fiber

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protein

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Status Symbol

• Success of hunt associated with status of tribe

• liver, kidney or auto-immune disease

• takes work for our bodies to breakdown

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What comes with Protein? Meat

• Accumulation of toxins as we move up food chain (mercury, dioxin, PCB)

• saturated fats

• know where your food comes from

• www.seafoodwatch.org

• www.cornucopia.org

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What comes with Protein? Plants

• Fiber

• phytonutrients

• whole soy foods (edamame, soymilk, tofu, tempeh)

• beans and legumes

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vegetables and fruits 7 - 9 day

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Vegetables and Fruits: Phytonutrients

• eat both raw and cooked from all parts of the color spectrum

• organic when possible

• compounds with powerful health effects found in vegetables and fruits (in addition to vitamins and minerals)

• Environmental Working Group - Clean 15 and the Dirty Dozen (www.ewg.org)

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culinary herbs and spices

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Herbs and Spices

• Contain powerful anti-inflammatory agents

• turmeric

• ginger

• garlic

• chili

• basil

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green tea 3-5 cups a day

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Tea

• Rich in catechins, antioxidant compounds that reduce inflammation.

• Look for high-quality tea and inquire how to brew correctly for maximum taste and health benefits

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Mushrooms

• Asian mushrooms contain compounds that enhance immune function.

• Shiitake, maitake, oyster

• can eat in unlimited amounts

• never eat mushrooms raw

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Chocolate

• It is true! good quality chocolate in moderation is good for you

• Rich in polyphenols

• at least 70 percent pure cocoa

• avoid Dutch Processed and junk chocolate (takes all good fats out and replaces with processed fat)

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Water

• drink pure water or drinks that are mostly water(tea, very diluted fruit juice or sparkling water) throughout the day

• Use a water purifier if your tap water tastes like chlorine

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In General

• Aim for variety

• Minimize consumption of processed and manufactured foods

• Minimize consumption of flour and sugar

• Eat an abundance of fruits and vegetables (emphasis on vegetables)

• choose quality foods

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exercise and mind body practices

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Thank You

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