Articles
Dietary recommendations
A basic way to view the importance of diet in regards to our chronic health problems is in terms of the levels of essential nutrients (vitamins, minerals, protein, healthy fats) our diet provides. While this issue is certainly important the influence of diet goes well beyond this. Various aspects of diet influence virtually every contributing factor in chronic illness. Diet can be seen as one therapeutic tool to modulate the mechanisms behind disease. For example diet is a key regulator of inflammation, antioxidant/oxidative balance and even influences the expression of many of our genes. You probably already have a reasonable diet by normal standards and compared to most people, but diet can always be improved upon. Unlike most treatments dietary optimisation is cheap and what goes into your mouth is something you have complete control of, as opposed to your exposure to environmental chemicals and stressors, so it is something you should take complete advantage of.
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Mechanisms of illness modulated by diet.
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Fatty acid balance.
The balance of omega-3 and omega-6 fatty acids in particular are major inflammation mediators. These fats are the basic precursors of eicosanoids, a major class of inflammation signalling chemicals and also influence expression of inflammation modulating genes. Over consumption of omega-6 fats leads to the excess production of pro-inflammatory eicosanoids whereas omega-3 fatty acids produce anti-inflammatory eicosanoids. The ratio of N6/N3 fatty acids has gradually gone up and up over the past few generations due to changing dietary habits.
One of the key factors leading to this change is the types of oils we eat in packaged foods and in cooking. Packaged foods typically contain oils which are high in omega-6 fats. Foods containing oils high in omega-6 fats listed in the following table should be avoided and these oils should never be used in cooking. Extra virgin olive oil is the healthiest oil for cooking. It is not only low in omega-6 fatty acids its predominant fat, oleic acid, and phytonutrients such as squalene are specifically anti-inflammatory in nature. Avocado is another example of a healthy fat to include in your diet.
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Total omega-6 content/100 grams oil
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Sugar.
Eating refined sugar produces a surge of insulin and stress hormones (cortisol and adrenalin). This both puts a great stress on our hormonal system and promotes inflammation. Sugar is also nutritionally devoid and displaces other nutrient rich foods. Sugar has little satiety value and high energy content, so promotes weight gain. Sugar also promotes a blood sugar rollercoaster, leading to blood sugar excesses and deficits (hypoglycemia) as well as sugar cravings and addiction. Sugar also feeds intestinal yeast and certain problematic bacteria, worsening gut ecology balance. This is just a few of the many deleterious effects of refined sugar consumption. Avoid refined sugars (including soft drinks, fruit juices, cordial, honey, jam, lollies, molasses, maple syrup, corn syrup, brown sugar, candy, etc.) and foods which contain refined sugars (most breakfast cereals, muesli bars, ice cream, chocolate, biscuits, cookies, cakes, etc.).
Artificial sweeteners are a whole other story. Aspartame is almost certainly the worst and should be strictly avoided.
Antioxidant rich fruits.
Natures most perfect fruits are berries. Berries are the foods most rich in antioxidants and possess anti-inflammatory properties. They are also the fruits lowest in total sugar content and best tolerated by those with fructose malabsorption. Fructose malabsorption. Have a daily serving of antioxidant rich fruits. Buying frozen berries is generally the easiest way to achieve this. Avoid fruit juices and dried fruits as they provide excess levels of fructose and exacerbate intestinal bacterial/yeast balance, among other issues.
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Total antioxidant capacity per serving size (serve = 1 cup)
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Dark coloured anti-inflammatory plants foods.
The dark pigments in plant foods contain an array of phytochemicals which have a long list of therapeutic effects. One noteworthy outcome is reducing inflammation, both by direct anti-inflammatory action and by genetic modulation of genes relating to inflammation.
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Special note on inflammation. When we think of inflammation we tend to think of redness/swelling associated with acute injuries/infections and issues like dermatitis and colitis. However chronic inflammation is probably associated in one degree or another with just about every chronic illness. Diabetes, obesity, heart disease, alzheimer’s disease, major depression, ME/CFS and autism are just a few example of illnesses which involve inflammation. Diet is one of the key regulators of inflammation and our modern diet is highly pro-inflammatory. |
The following is a list of some of the key anti-inflammatory foods as listed in Dr. Leo Galland’s (www.mdheal.org/) book ‘The Fat Resistance Diet’. Include a significant proportion of these foods in your diet on a daily basis. As discusses in Dr. Galland’s book lowering inflammation through diet increases sensitivity to a hormone called leptin, a key hormone involved in energy metabolism and appetite, making weight loss immensely easier.
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BEVERAGES (UNSWEETENED)
NUTS AND SEEDS (FRESH,UNSLTED, NOT ROASTED)
VEGETABLES
HERBS AND SPICES
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Whole grains.
Whenever consuming grain products (cereals, breads, pastas, rice, etc.) always choose whole grains. Refined (white) grain products are nutrient depleted and promote blood sugar/insulin imbalances. Consuming refined carbohydrates is also pro-inflammatory. Look over the following table comparing the nutrient content of whole grain rice to white rice. Notice how vitamin E goes from 0.72 to 0.05. That is a 93% drop. The findings are much the same with other grains.
Whole grains are also lower in glycemic index and glycemic load, which is a measure of how much a food raises a persons blood sugar levels. Lower GI/GL is associated with more stable blood sugar, lower appetite and lower levels of inflammation. Refined grains also stimulate the activity of numerous genes related to stress, inflammation and insulin resistance. In summary there is a huge difference between whole grains and refined grain products.
Water.
Fereydoon Batmanghelidj, M.D., author of ‘Your Body’s Many Cries for Water’ recommends around 33 ml for every kg of body weight. Dr. Frank Shallenberger, author of 'Bursting With Energy', recommends a similar level of water as part of a comprehensive program to increase cellular energy production.
Celtic sea salt.
Celtic sea salt, produced in France, is highly unrefined and has a markedly different mineral balance to regular salt. Celtic sea salt should be used in place of regular table salt.
Dr. David Brownstein (www.drbrownstein.com/), author of the book ‘Salt: Your Way to Health‘ an expert on the therapeutic use of unrefined salt, has reported improvement in the following areas with the use of celtic sea salt and recommends avoiding common salts, which among other things often contain aluminium (anti-caking agent 554 is Sodium aluminosilicate).
Dr. Brownstein recommends celtic sea salt salt along with a high intake of water. Celtic sea salt is also the salt recommended by Fereydoon Batmanghelidj, M.D., author of ‘Your Body’s Many Cries for Water’.
For an excellent article on salt see ‘Shattering the Myths About One of Nature’s Most Necessary Nutrients’ by David Brownstein, MD. Dr. Brownstein also has a brief video online about celtic sea salt, ‘The Health Benefits of Celtic Sea Salt Brand’.
Chemicals/toxins in foods.
Nutritional medicine expert Dr. Sarah Myhill writes:
- "... chemicals in the diet inhibit enzyme systems and slow up metabolism – this applies to drugs as well as food additives and pesticide residues. Avoid additives, colourings, flavourings etc, avoid plastic wrappings (especially if heated!) on food and try to switch to organic foods wherever possible."
