Feeding inflammation


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Nutrition for Inflammationnnnnnnn

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Feeding inflammation

  1. 1. Omega -6 fats, found in safflower, soybean, corn and sunflower oils, are brokendown into two main constituents: arachidonic acid (AA) and gamma-linolenic acid(GLA). Too much AA leads to inflammation. Because the typical American diet isoverloaded with the vegetable oils mentioned above, AA is produced in copiousamounts, in fact 20-30 times more than is needed! GLA, while an omega-6 fat,does have anti-inflammatory properties because it is not converted to the pro-inflammatory AA. GLA is converted to dihomogamma-linolenic acid (DGLA) whichcompetes with AA in the breakdown and if it wins, will negate the pro-inflammatoryeffects of AA. Again, this isnt meant to be a biochemistry lesson but it is importantto understand that consuming too much of the polyunsaturated, omega-6 fats canlead to a greater amount of inflammation in the body due to high levels of AA. Theeasiest way to help this situation is use extra virgin olive oil.The omega-3 family of polyunsaturated fats have very positive health outcomes. Inaddition to helping control inflammation, omega-3 fats have been proven to do thefollowing: Decrease risk for coronary artery disease Decrease hypertension Improve insulin sensitivity Reduce tenderness in joints with individuals with rheumatoid arthritis Protect against stroke caused by plaque buildup and blood clots Lower triglycerides and raise HDL (the healthy cholesterol) levelsOmega-3 fats are converted to the beneficial compounds that most people haveheard of: EPA and DHA. However, the same enzyme is shared in convertingomega-3 fats to EPA and DHA as is used in the conversion of omega-6 fats toAA. Because we eat a high amount of vegetable oil and processed foods, laden withomega-6 fats, and so little omega-3 fats, the conversion to the pro-inflammatory AAwins and we are left with a higher inflammatory response in our bodies. Proteolytic Enzymes : "Lysis" means degradation, and proteolytic means thedegradation of proteins. During inflammation, toxic proteinaceous material is releasedwhich can foster disease unless it is removed. Neutrophils release proteolyticenzymes when they arrive at the scene, to solubilize this material and preventinfection. Topical solutions of proteolytic enzymes have been utilized to decrease
  2. 2. inflammation and increase healing. For instance, one of these enzymes,trypsin, in arecent study, increased the ability of the skin layer to form new cells, and accountsin part for, "the healing acceleration due to proteolytic enzymes".Bromelain, anotherof these enzymes, "has therapeutic effects in the treatment of inflammation and softtissue injuries", and was found to reduce skeletal muscle injury. Researchersdiscovered that Chymotrypsin, another proteolytic enzyme, normalized the functionsof the hypophyseoadrenal systems in the incidences of inflammation studied.Calcium helps transport essential minerals to the site of inflammation. After periodsof trauma, the system tends to be alkaline, and it is important for an acid-calcium todeliver healing nutrients to binding sites. An acid environment solubilizes and ionizesthe insoluble calcium salts in the body (calcium has to be ionized in the intestines inorder to be absorbed). How ever I do recommend getting your calcium through foodsrather than supplementation.Magnesium is involved in numerous processes that affect muscle function includingoxygen uptake, energy production and electrolyte balance. Thus, the relationshipbetween magnesium status and exercise has received significant research attention.This research has shown that exercise induces a redistribution of magnesium in thebody to accommodate metabolic needs. There is evidence that marginal magnesiumdeficiency impairs exercise performance and amplifies the negative consequences ofstrenuous exercise (e.g., oxidative stress). Strenuous exercise apparently increasesurinary and sweat losses that may increase magnesium requirements by 10-20%.Based on dietary surveys and recent human experiments, a magnesium intake lessthan 260 mg/day for male and 220 mg/day for female athletes may result in amagnesium-deficient status.Manganese is an important component of Manganese Superoxide Dismutase(MnSOD), which battles the damaging free radicals that cause swelling. Immediatelyafter trauma, the body starts coding for more MnSOD to be produced. Repletion ofmanganese after inflammatory trauma is necessary to keep up the free radicaldefense system. Recent research has shown MnSOD to be an efficient anti-inflammatory agent in models of acute and chronic inflammation; administration hasdecreased swelling up to 50-70%. In another study, "MnSOD at 5 microgramsproduced a significant suppression in knee joint swelling at 24 hours., "these findingssupport a therapeutic potential of MnSOD in inflammatory disorders...". Manganese
  3. 3. also functions in protein metabolism, essential for rebuilding after injury. It is alsoimportant for healthy nerves, along with the growth and reproduction of bones. ANTI-INFLAMMATORY DIET SAMPLE: (These meals are only suggestions of the way to eat.) I like to practice this kind of eating year round, through out the race season Im particular about gluten and its effects on the body and recovery.BREAKFAST: Soon after you wake up have this meal to get your metabolism on the upstroke.Try to make vegetables a part of your breakfast in some form. Since most havebreakfast “on the go” here are a few easy meals that will start your day right.Banana or apple with 1-2tbl of sunflower or almond butterEgg and vegetable omelet with fresh berries. If trying to cut calories eat one eggand three egg whites. If after a morning workout, add a piece of sprout bread orbrown rice bread.Smoothie with Almond milk, frozen berries, high-quality protein powder, and someground flax, chia seed, or almond butter. Also a good time to get in some veggiesin the form of greens.Oatmeal with high-quality protein powder and a tbl. Of peanut butter(a good choiceon the days you exercise strenuously).MIDMORNING SNACK: To sustain energy through out the day keeping blood sugar levels balanced is key.Try to think between 250-300 calories for snacks.A handful of almonds/nuts and some fruit.2 oz of turkey or other lean meat and a small piece of fruit.Apple and a tbl or two of sunflower, almond, or peanut butterLUNCH: Watch eating simple (high glycemic carbs mid day as a lot of us do). They willmake you feel tired after lunch into the afternoon. The more water you drink at thistime of day, the better you will feel in general.Organic chicken breast or fish seasoned with olive oil and herbs,1/2 avocado orother veggies.
  4. 4. Large mixed green salad made with lean meat, veggies, and avocado (no cheese).Use dressing sparingly, and avoid creamy dressings.Half of a turkey, or 4 oz of Wild salmon and avocado sandwich with small mixedgreen salad.Fresh chicken, or salmon and vegetable soup.AFTERNOON SNACK: Think Nutritious snack for energy!A handful of raw nuts with an apple or other fruitRaw veggies and hummusRaw, organic energy bar (larabar,kind bar,Vega Sport bars,etc)DINNER: If you want to sleep well, stay away from rice and pasta at this meal. Avoidstarchy carbs (unless during a glycogen load for event). Try a banana puddingdessert.Grass-fed beefsteak and a saladA large stir-fry or vegetable-based dinner with shrimp, chicken, or tofu addedRoast chicken with asparagus, green beans, or broccoli and a green saladGrilled wild salmon with veggies and a green saladBEFORE BED: Some like to have that before bed snack, be cautious here and choose wisely. ;)A square of dark chocolate (70% cocoa) if you have a craving for sweetsA handful of nutsA cup of herbal tea,preferably Green Tea (unless it goes right through you)Unsweetened almond or hemp milk with a teaspoon of chia seedslow fat cottage cheese (great for recovery)FLUIDS:Minimum of 2 liters of water a dayFresh-processed juices (best post exercise)A cup or two of coffeeAs much herbal tea as you want. Concerned about caffeine, watch the green,black,or white teas as they have caffeine as well. To much caffeine disturbs the adrenalglands which can effect sleep patterns, and other nerve issues.AVOID Soft drinks! In my words...JUST CRAP. They can also set off an insulinresponse in your body.
  5. 5. This is a snipit sample of Clean Eating and eating to help fight the bodies dailyInflammation response. ENJOY!B es t F oo d S ou rc es of Vi tami n sThe following foods provide the best sources of the vitamins listed in the tables.Remember that the foods lose their vitamins with storage and cooking sohandling and preparation are important to ensure maximum nutritional qualitiesare available at the time of consumption. Vitamins Sources in Foods (Non B Group)Vitamin A Vitamin C Vitamin D(preformed)Beef liver Oranges Canned sardinesFatty fish (mackerel) Brussels sprouts MackerelMilk Strawberries HerringEgg yolks Broccoli ShrimpCheese Collard greens Fortified milkBeta Carotene Vitamin E Vitamin K Wheat germ oil Safflower oilPeaches Turnip greens Sunflower oilSweet potatoes Broccoli SpinachCarrots Cabbage Wheat germSpinach Spinach ButterAcorn squash Beef liver Eggs OatsRemember that most of the B vitamins are found naturally together and they arebest consumed together as they each work best as part of the group. B Group Vitamin Sources in FoodsVitamin B1 Vitamin B2 Vitamin B3(Thiamine) (Riboflavin) (Niacin)What germ Chicken Beef liverHam Salmon MilkBeef liver Beef YoghurtPeanuts Peanut butter AvocadosGreen peas Potatoes Collard greensPork Sunflower seeds YeastBrown rice PrunesVitamin B5 Vitamin B6 Vitamin B12(Pantothenic acid) (Pyridoxine) (Cobalamin)
  6. 6. Beef liver Bananas Beef liverEggs Avocados ClamsAvocados Beef TunaMushrooms Chicken YoghurtMilk Fish MilkNuts Seeds CheeseGreen vegetables cabbage EggsFolic Acid Biotin(Vitamin BC)Beef liver Beef liverSpinach AlmondsOrange juice Peanut butterRomaine lettuce EggsBeets Oat branCarrots Unpolished riceEgg yolk MeatAvocados Dairy productsApricotsSample Meals: 1.Eggs, free range and cage free (soft boiled or poached is best), lightly steamed asparagus, goat cheese, mixed green salad, cold pressed olive oil 2.Steak, grass fed and hormone free, steamed broccoli, mixed green salad, cold pressed flax seed or olive oil, and a bowl of fresh organic strawberries 3.Salmon baked and wild caught, small baked sweet potato, mixed green salad, olive oil and fresh organic tangerine 4. Chicken breast, grilled and hormone free, small serving of brown rice and black beans, fresh salsa with organic tomatoes, avocado, and cilantro, and one half fresh papaya 5. Turkey breast, roasted and hormone free, steamed green beans, a handful of fresh walnuts, mixed green salad with cold pressed olive oil and bowl of fresh raspberries.