THE ANTI-INFLAMMATORY DIET
Inflammation is caused by excessive prostaglandin PGE2 formation due to incorrect fatty acid metabolism caused by eating the wrong foods. All your supplements and medicines will have a better effect if you avoid these foods during treatment of your condition. At a later stage, a few of these may be enjoyed again, but in very small quantities.
CUT THESES FOODS OUT
peanuts, coconut, fatty meat, dairy fat, sugar, chocolate, alcohol and stimulants.
Arachidonic acid found in peanuts and coconut (including coffee creamer and related products) is a major culprit for PGE2 formation. They may be considered as “health ” products but if you are having inflammatory problems with associated swelling and pain and you consume these products: stop. Often you flare up after peanuts and coconut.
Trans-fatty acids found in heated oils ( hard margarine ) and fat from milk, red meat, pork & lamb are trouble makers.
Drastically reduce intake of: Fatty red meat and dairy fat.
Too much alcohol or “hard tack” can trigger off a stress response in the body and aggravate inflammation.
Sugar and chocolate must go. Blood sugar becomes unstable and insulin gets out of control, so cut them out.
Wheat is not tolerated by most people and is a major pro-inflammatory agent in the O blood type. Avoid especially: white flour, pasta, cakes and biscuits:they are poison to you and create unwanted antigens in your body.
Caffeine found in painkillers, tea and coffee is out. Other amphetamines are lurking in slimming pills, ‘herbal” stimulants, uppers and, of course, substances like Ritalin. If you suffer from allergies, pain, swelling and other forms of inflammation then beware of these stimulants! Is a buzz in the brain worth the pain?
EAT THESE FOODS DAILY
Omega 3 oils come from flax and salmon or oily fish (also rich in Vitamins A and D) Take 2 or 3 teaspoons of Flax oil.
Omega-6 is a pro-inflammatory EFA while Omega-3 is a neutral EFA. Therefore, a diet that contains a lot of Omega-6 and little Omega-3 will produce inflammation while a diet rich in Omega-3 and little Omega-6 will reduce inflammation.
Use olive oil for cooking. It does not convert to trans-fatty acids. Heated butter or ghee is also a stable fat.
Go for leaner cuts of beef, chicken and lamb. Try more turkey, ostrich or game. (Only if they suit your blood type)
Use skimmed milk, rice milk or soy milk. Have tofu, yogurt, cottage cheese, and lots of fish whenever you can.
Find substitutes for sugar, chocolates, stimulants, tea, coffee, amphetamines and strong booze. Good brain stimulants are foods rich in protein and omega 3 & 6 oils. Keep the blood sugar stable with a good meal or snack every 2 hours. Finally have a substantial breakfast and you will be so full of energy you will no longer need stimulants
Stick to one or two glasses of natural red or white wine or a little good quality beer, if you are allowed to drink alcohol. There is medical evidence that a little wine & beer have a positive effect your constitution and mental wellbeing.
Have less salt, so avoid salty snacks and junk foods. Use potassium chloride as a salt substitute called (no salt). Too much sodium results in a potassium deficiency. Take 1/4 teaspoon of cream of tartar(potassium citrate) daily in water
Ground up flax seeds (whole seeds do not release the essential fatty acids) and sesame seeds eaten with a little cereal, sprinkled onto sandwich fillings or mixed with water and swallowed quickly, a few times a day. This helps to break down saturated fats that aggravate inflammation and clog blood vessels. It also relieves constipation, promotes healthy bowel movement & helps for slimming as it aids in controlling low blood sugar and hunger pangs.
Eat whole grained foods and wholesome organic health-nutty products. Barley helps all inflammatory conditions. If you cannot get barley flakes or flour, try grinding up whole, or pearl barley from the supermarket. It makes a lovely porridge and keeps hunger at bay for hours as it is very low on the glycaemic index at 28. Good news for slimmers and diabetics. You can add barley flour to soups, stews, baking and even pancakes & flapjacks. It is high in fibre, especially the kind that flushes out cholesterol. Monks in Tibet used to live almost exclusively on barley.
Soya scores 20 on the glycaemic index and has just about every health benefit you can think of. Have it every day.
TAKE THESE SUPPLEMENTS DAILY
Take 2 or 3 teaspoons of Flax oil daily on porridge, in salads or on vegetables. Even this alone, makes a difference.
Omega 3 and Omega 6 Essenrial Fatty Acids in adequate daily amounts (above RDA) to control inflammation.
Calcium and magnesium; full RDA.to correct acidity and supply adequate calcium to prevent damage to bone.
A multivitamin and mineral supplement with extra Vitamin C plus MSM : 500mg – 1g once or twice daily.
Zinc 5 -15 mg daily ( taken with the multivitamin or extra B complex )
Vitamin E (200 – 400 iu) plus one Vitamin A+D (cod liver oil ) capsule once a day or take Beta Carotene.