2. Integrative Medicine
• 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
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3. What Is Inflammation?
Inflammation is the cornerstone of
the body’s healing system.
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4. Chronic inflammation
• It is now evident that chronic
low levels of inflammation are
the root cause of a number of
diseases
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5. Should we be concerned?
• Cardiovascular Disease • Chronic Obstructive Lung Disease
( Emphysema and Bronchitis)
• Cancer
• Asthma
• Alzheimer’s Disease
• Arthritis
• Chronic Pain
• Inflammatory Bowel Disease
• Type 2 Diabetes
• Stroke
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6. 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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7. Anti-inflammation Can we put out the fire with diet?
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8. Components of an anti-
inflammatory diet
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9. Macronutrients
• Fat (30%)
• Carbohydrate (40-50%)
• Protein (20%)
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11. 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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12. Types of fats
• Saturated (1)
• Monounsaturated (2)
• Polyunsaturated (1)
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13. 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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14. 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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20. Fiber
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.
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22. 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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23. 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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24. What comes with
Protein? Plants
• Fiber
• phytonutrients
• whole soy foods (edamame,
soymilk, tofu, tempeh)
• beans and legumes
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26. 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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28. Herbs and Spices
• Contain powerful anti-
inflammatory agents
• turmeric
• ginger
• garlic
• chili
• basil
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29. green tea 3-5 cups a day
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30. 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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31. 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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32. 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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33. 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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34. 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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