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The archenemy of health, processed Even most restaurants cook with them
foods typically contain multiple because they are cheap.
components that create the perfect
Ironically, these fats have convention-
storm of inflammation: sugar, refined
ally been promoted as heart-healthy.
grains, and hydrogenated vegetable
They are quite the contrary. Incredibly
oils (we will address the latter two
inflammatory, industrial seed oils are
below).
often bleached, deodorized, and high-
Remove all sugar from your diet. ly processed using caustic chemicals
Ditch the processed and packaged that form free radicals. The end result
foods, which contain ridiculous is a cheap, highly toxic substance.
amounts of chemicals and artificial
Trans fats are produced when in-
substances that arent even food! Toss
dustrial seed oils (naturally liquid at
the candy, crackers, chips, cookies,
room temperature) undergo a process
sodas, fruit juices, frozen dinners, soy
called partial hydrogenation, which
foods, and condiments laden with
creates a substance that is solid at
scary additives and flavorings.
room temperature. Trans fats are used
in processed and packaged foods as
INFLAMMATORY OILS a cheap way of extending shelf life.
AND FATS There is no safe consumption level for
WESTERN DIETS are high in trans fats, which damage immunity,
inflammatory fats and oils, including hormone function, insulin metabolism,
industrial seed vegetable oils such as and tissue repair; promote weight
canola oil, safflow- gain; and are linked to heart disease.
er oil, soybean oil,
corn oil, cotton-
Omega-3 to Omega-6
seed oil, and trans Imbalance
fats derived from AN IMBALANCE of anti-inflam-
partial hydrogena- matory and pro-inflammatory fats
tion. can cause chronic inflammation. We
These industrial typically consume way more ome-
seed oils are an ga-6 fatty acids (building blocks of
unhealthy source pro-inflammatory substances) in our
of omega-6 fatty modern diets than omega-3 fatty acids
acids. They are (building blocks of anti-inflammatory
found in processed compounds), producing a net inflam-
foods, frozen foods, matory effect. As mentioned earlier,
salad dressings, the large consumption of industrial
margarine, non- seed oils (omega-6 fatty acids) is a
dairy creamers, major contributing factor to this im-
and fast foods. balance.
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WE NEED both omega-3 and ome- bacteria and enzymes that help us di-
ga-6 essential fatty acids for a healthy gest the milk properly, but it also de-
body. Omega-3 fatty acids can be stroys many valuable nutrients. Even
obtained from foods such as salmon scarier, conventional dairy purchased
and other cold-water fish. Industrial from the grocery store usually comes
seed oils (bad) and nuts/seeds (good) from cows pumped with antibiotics
are examples of foods containing high and hormones, which subsequently
levels of omega-6 fatty acids. These find their way into the milk and ulti-
essential fatty acids must be obtained mately our
from food because our bodies cannot bodies.
generate them on their own. We need
People are
balance, however, as well as quality
often intol-
food sources. We dont want to get
erant of or
omega-6 fatty acids from industrial
allergic to
seed oils.
the pro-
Our ancestors typically ate a diet teins found
ranging from a ratio of 1:1 to 1:4 ome- in dairy.
ga-3 to omega-6 fatty acids. In West- Food aller-
ern diets, we usually see a ratio of 1:20 gies and
to 1:30largely due to consumption of sensitivi-
toxic industrial seed oils. ties are key
culprits in
To avoid inflammation, you must nix chronic in-
all industrial seed vegetable oils and flammation
trans fats! Improve your omega-3 to and should
omega-6 ratio by consuming more be taken
omega-3 fatty acids in the form of seriously.
wild-caught fish, grass-fed meats, and
pastured eggs. Avoid fast food and For these
processed/packaged foods at all costs reasons, conventional dairy can be
and learn which fats and oils are safe quite irritating to the gut and inflam-
to cook with (see our Anti-Inflamma- matory in nature. This is why we rec-
tory Guide to Fats). ommend avoiding them entirely.
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still intact, making it more easily digest- they pass almost entirely intact into
ible and beneficial for the body. Raw the bloodstream (where they dont
milk contains anti-inflammatory and belong). This creates an opening that
immune-enhancing constituents. Many allows other foreign pathogens and
report significant health benefits after unwanted food particles to also enter
adding raw dairy to their dietses- the bloodstream, thus invoking an
pecially raw fermented dairy such as immune response and chronic inflam-
yogurt and kefir. Raw dairy may not be mation if left unresolved. This situation
right or health-supportive for everyone, is often referred to as leaky gut and
though. We recommend doing your own can be a huge source of inflammation
research to decide whether it is right and a gateway to chronic disease con-
for you. ditions such as autoimmune disorders.
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NIGHTSHADES (FOR SOME)
NIGHTSHADES MAY be a
source of inflammation and pain for
some people. A group of foods in the
Solaneceae family, nightshades in-
clude tomatoes, potatoes, eggplant,
goji berries, bell peppers, and hot
peppers (including chili peppers, cay-
enne pepper, and paprika). These are
common, often overconsumed staples
in our Western diets.
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He describes triggers as factors Disease doesnt happen overnight.
that exacerbate the inflammatory Even though people are often shocked
response once the body is when diagnosed with diseas-
already primed. The list es like cancer, diabetes,
below is a list of triggers or multiple sclerosis,
that can play a role in that disease has usually
chronic inflammation been manifesting for
and are involved in the years. When negative
experience of nega- symptoms arise like
tive physical, mental, the ones listed below,
or emotional symptoms. they are warning signs
It is important to work on that your body is no longer
addressing these factors (in functioning in a state of ease.
conjunction with diet) to decrease Ongoing, unresolved joint pain (or
your risk for developing or ridding any of these symptoms that persist) is
the body of chronic inflammation. a red flag alerting you to investigate
what is going onnot a prompt to find
infections
the quickest way to make the symp-
physical injury (injuries not fully toms go away (e.g., popping pills) and
healed may be the result of low-
grade inflammation from a then forgetting about it.
pro-inflammatory diet)
allergies/food sensitivities SUBJECTIVE MARKERS
overuse of antibiotics, NSAIDS, OF CHRONIC
other drugs
INFLAMMATION
smoking and tobacco
constant fatigue and low energy
being overweight (fat cells secrete
inflammatory chemicals such as generalized swelling or water
interleukin-6 and CRP) retention
environmental toxins ongoing, unresolved pains (joint/
muscle pain)
chronic stress
high levels of emotional stress
sleep deprivation
skin irritations, rashes
leaky gut
allergies, asthma, nasal congestion
high blood pressure
ulcers or GI upset
excess weight, especially around
YOU MIGHT be asking yourself, the waist
How do I know if I am inflamed?
Good question. If you have been We recommend you take the Inflam-
eating the Standard American Diet for mation Syndrome Quiz in -
any number of years, you likely have for deeper insight
some degree of inflammation and the into whether you may be suffering
symptoms that go along with it. from chronic inflammation.
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OBJECTIVE MEASURES mation. Weve already outlined many
pro-inflammatory foods present in the
OF INFLAMMATION
Standard American Diet.
THERE ARE objective measures
doctors and health practitioners use We want to avoid these foods: sugar,
to detect inflammation in the body. processed foods, industrial seed oils,
Below is a list of tests you may wish to trans fats, conventional dairy, and
talk to your health practitioner about grains.
if you suspect you are inflamed, are -
experiencing any negative symptoms, -
or wish to incorporate it into a routine
evaluation of health.
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Eat plenty of healthy fats and use Incorporate fermented foods. As
safe oils for cooking. Check out our youve learned, at least 70 percent of
Anti-Inflammatory Guide to Fats our immune system resides in our gut.
to get the details. It is crucial that you Fermented foods help us maintain a
cook with and consume the healthy healthy balance of gut bacteria, crit-
fats while avoiding the toxic ones! ical regulators of our immune sys-
tems and inflammation. Examples of
fermented foods include sauerkraut,
kimchi, and beet kvass.
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Get some sun. Enjoy moderate, safe Heal your gut.*
sun exposure to absorb adequate vi-
Eradicate infections.*
tamin D (or supplement if necessary).
Low vitamin D levels have been linked Balance hormones.*
to various inflammatory diseases.
Remove food sensitivities.*
Reduce stress.
Implement *If you have
healthy strate- symptoms of
gies to manage chronic inflam-
mental and mation or a
emotional stress chronic inflam-
(e.g., exercis- matory disease,
ing, spending addressing diet
time in nature, and lifestyle fac-
deep meditation, tors is essential
breathing tech- but isnt always
niques, Certified enough. Often-
Pure Therapeutic times, there are
Grade essential hidden inter-
oils, and doing nal sources of
things you en- stress that cause
joy). Chronic and exacerbate
stress negatively impacts your hor- inflammation,
mones and the inflammatory re- which can keep you from fully healing.
sponse. For example, a leaky or permeable gut,
low-grade infections (including para-
Practice gratitude and a positive sites), hormone imbalances, and food
outlook. Being grateful and having a sensitivities are common culprits asso-
positive outlook can protect against ciated with inflammatory diseases and
stress and inflammation. Be thankful, symptoms. We recommend you seek
surround yourself with an uplifting en- out a qualified holistic health practi-
vironment and people, meditate/pray, tioner educated in functional medi-
and spend time in nature to boost your cine to assist you with identifying and
spirits. addressing these issues. The following
links and databases can help you with
Exercise. Engage in consistent ex-
your search.
ercise to reduce stress and avoid
chronic disease. Prolonged sitting and Functional Diagnostic Nutrition
sedentary behavior increase your risk Functional Medicine Doctors
for inflammatory disease conditions
Paleo Physicians Network
such as obesity, type II diabetes, and
heart disease. On the flip side, avoid
overtraining as this, too, can cause or
exacerbate chronic inflammation.
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SUPPLEMENTS AND
COMPOUNDS
FOLLOWING IS a list of com-
pounds and supplements known or
FEELING BETTER! suggested to decrease inflammation.
It may be beneficial to include some
Many people report a reduction of these in your supplement regimen.
in joint pain, skin issues, brain fog, This is merely a list to help you initiate
allergies, and symptoms associated further inquiry. The intent of this sec-
with inflammation. Some say they have tion is to give people ideas about sup-
reduced or gotten rid of their medica- plements and compounds that may be
tions entirely (we recommend work- helpful, but we are not advising imple-
ing with a medical doctor to titrate menting them all. Most importantly, do
off medications). People often report not try to figure out a regimen on your
feeling better and losing weightwho own as many supplements interact
doesnt want that? Excess weight cre- with prescription medications or other
ates inflammation, and therefore any supplements. We recommend working
healthy weight loss can help you on with a holistic health practitioner to
your path to optimal health. find a program that works for you.
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*We personally use doTERRAs Cer-
tified Pure Therapeutic Grade oils for -
their anti-inflammatory, disease-pre- Nancy Appleton
ventative, and healing benefits. Go here
to view a list of anti-inflammatory oils.
For more information on how to get Effects of Physical Exercise on
these oils, email oilsandinspiration@ Inflammatory Markers of Ath-
gmail.com. erosclerosis
The Inflammatory Consequenc-
Resources es of Psychologic Stress: Rela-
tionship to Insulin Resistance,
Obesity, Atherosclerosis, and
Diabetes Mellitus, Type II
Dr. Mary
Enig and Sally Fallon Morell
T.S. Wiley with Bent
Foods That Can Cause or Heal Formby, PhD
Pain
Maintenance of a Positive Out-
Inflammation and Disease look During Acute Stress Pro-
Prevention Foods Raymond tects Against Pro-Inflammatory
Francis Reactivity and Future Depres-
sive Symptoms
Jack Challem
Sleep Loss and Inflammation
The Inflammatory Effects of
Vitamin D Inhibits Inflammato-
Nightshades Garrett Smith
ry Gene Signalling
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