anti inflammatory diet

February 8, 2012 Pain Relief

Are You Eating The Number One Best Anti Inflammatory Food For Pain Relief?

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Certain foods containing natural anti inflammatory compounds can fight inflammation in your body and relieve pain, all without the use of drugs. Even better, many anti inflammatory foods make delicious additions to your meals, livening up your diet and healing your body all in one fell swoop.

The mother of all anti inflammatory foods is actually a spice called turmeric. Turmeric is a bright yellow-orange colored spice that is frequently used in Indian curries. It has a warm, peppery flavor that is slightly bitter. Turmeric has been used as a healing spice in Ayurvedic and Traditional Chinese Medicine systems throughout history due to its powerful effects on the body, which go far beyond just pain relief.

Health Benefits of Turmeric

While turmeric may best be known for its natural anti inflammatory compound curcumin that’s responsible for reducing muscle and joint pain, the bright yellow root has many other physical benefits. Turmeric is a powerful detoxifier and anti oxidant food. During one study, rats fed turmeric showed a dramatic increase in two liver detoxifying enzymes, suggesting that daily ingestion of turmeric may help mitigate the effects of dietary carcinogens (like pesticides, residue from plastic, and preservatives).

Turmeric has also shown promise in slowing the progression of neuro-degenerative diseases like Alzheimer’s and multiple sclerosis, although researchers aren’t sure how the anti inflammatory spice functions in this regard. And turmeric has an additional litany of health benefits, from lowering cholesterol to cardiovascular protection.

With anti inflammatory effects comparable to over the counter drugs such as Motrin and none of the unsafe side effects, it makes sense to include turmeric as an integral part of your diet.

Tasty Ways to Eat Turmeric

Turmeric is perhaps most delicious when cooked up in a savory curry. Just make sure you use pure turmeric powder to make your curry as tests done on curry spice blends have shown that their content of turmeric is minimal, so you won’t get the full benefit.

Sprinkle turmeric on egg dishes, use it when sauteing vegetables, mix it into a homemade salad dressing or veggie dip. You can also use fresh turmeric root, which looks a lot like ginger root and is available at many health food stores, in vegetable juice in place of or in addition to ginger.

When I started drinking green veggie juices chock full of ginger, another powerful anti inflammatory food, and turmeric, I noticed pain relief within three days. Consuming fresh turmeric has the added benefit of keeping all the delicate enzymes intact, the full function of which we don’t fully understand yet. I have noticed that consuming whole foods in their raw, unadulterated form usually yields the most potent results.

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October 30, 2011 Pain Relief

Interview with Mike Mahler: Addressing Systemic Inflammation for Pain Relief and Longevity

About Mike Mahler

Today I’m honored to bring you an interview with internationally recognized strength trainer, kettlebell instructor and nutrition expert, Mike Mahler. Mike has always been an inspiration to me. He is deeply knowledgeable about all facets of fitness and is a superb teacher, having the ability to synthesize complicated scientific concepts into logical and actionable strategies for health.

Mike Mahler has taught numerous strength and conditioning workshops and seminars around the world, most recently focusing on nutrition and lifestyle strategies for hormone optimization and combating systemic inflammation. Mike has published hundreds of articles on training and nutrition and is the creator of several DVDs including Advanced Kettlebell Training and Hormone Optimization.

I’ve asked Mike to share his knowledge of systemic inflammation, its effects on physical aches and pains and its correlation with aging.

Without further ado…

What is systemic inflammation, what causes it and why should we be concerned about it?

Inflammation is the result of an immune response to irritation, infection, or injury. When we are under stress, eat the wrong foods, workout too much, fail to get enough deep sleep and restoration, we develop a high level of inflammation that the immune system has a hard time keeping at bay. As a result, we develop GI tract issues such as IBS (irritable bowel syndrome), joint pain, muscle pain, and ultimately serious diseases as the immune system becomes very week after years and years of fighting inflammation and no longer functions adequately. The immune system can even become confused and attack healthy tissue and this is what autoimmune diseases are such as arthritis are.

Many people have high inflammation due to too much Omega 6 consumption and not enough Omega 3. Omega 6 is pro-inflammatory and ramps up levels of AA (arachidonic acid). Omega 3 is anti-inflammatory and ramps of levels of ALA (alpha linolenic acid). According to essential fatty acid expert, Udo Erasmus you want a 2:1 ratio of Omega 3 to 6. This is especially important for people that are already experiencing the negatives of too much inflammation.

Lowering excess inflammation makes you more disease proof to cancer, heart disease, stroke, diabetes, Alzheimer’s disease, asthma, arthritis and IBS. I am not going to say that you will never get these diseases if you address inflammation but it definitely stacks the odds in your favor.

How can you tell if you have systemic inflammation that is out of control?

Some signs of high levels of inflammation include joint pain, muscle pain, GI tract issues, and low energy. You can also do a blood test for HS (highly sensitive) c-reactive protein. C-reactive protein is a measurement of inflammation.

I know you’re a huge proponent of hormone optimization. Is there a connection between hormone levels and systemic inflammation?

When inflammation goes up, the body has an immune response to lower it by increasing cortisol levels, as cortisol is an anti-inflammatory hormone. The hormonal pathway goes from the master sex hormone Pregnenelone to cortisol instead of the ultimate stress management hormone DHEA and you are left with much lower levels of DHEA, androstendione, testosterone, and progesterone. Thus lowering inflammation is critical for hormone optimization. DHEA in particular is a potent anti-inflammation hormone and one that is depleted when we are under long-term stress.

What role does systemic inflammation play in physical aches and pains (back pain, neck pain, stiff, tight muscles, etc) commonly referred to as “aging?”

It plays a big role and generally constant pain in one area is a sign of high levels of systemic inflammation. Lowering high levels of inflammation overall well help with pain that seems isolated such as elbow pain and knee pain. A high level of inflammation is a sign that we are out of balance and need to address it. Stress management or even better stress eradication is a must in addressing high levels of inflammation.

What other physical ailments and diseases are correlated to systemic inflammation?

I think every ailment and disease can be correlated to high levels of inflammation. When we have inflammation that is out of control we are much more disease prone. Heart disease, asthma, arthritis, you name it. Inflammation is definitely a factor.

What foods combat inflammation? Which foods make it worse?

High sugar and processed food consumption are the primary causes of inflammation. I firmly believe that sugar plays the biggest role in all diseases and is highly addictive. Sugar addiction is not much different than hardcore drug addiction as far too many people realize. Tell the average person to cut out sugar for a week and they will have some serious withdrawal symptoms before the week is up. Too much caffeine consumption also causes a lot of inflammation.

Sugar causes inflammation by prompting the hormone insulin to be elevated all the time. Insulin is not something we want high all day long. It constricts the arteries and raises blood pressure. It causes a great deal of inflammation. What we want is insulin sensitivity, which means we only have to produce a small amount to get the job done. Insulin is a critical hormone for life and without it our cells will die and us with it. The key is to keep insulin sensitivity high by eating a good amount of high quality protein, healthy fats, and low glycemic carbs such as legumes, berries and many vegetables at each meal.

Taking longer stretches in between each meal such as 6-8 hours will also play a big role in keeping insulin sensitive and inflammation down. According to Byron Richards, author of The Leptin Diet, Insulin starts going down three hours after we eat. When that occurs, the hormone glucagon is released from the pancreas to pull energy from the liver and then stored body fat to keep our glucose levels stable for optimal functioning. Thus, we are essentially getting a snack on stored body fat in between each meal.

Regarding specific foods that lower inflammation that will vary with each person. This is why food sensitivity testing is important. It tells you exactly which foods are ideal for you. Why every diet ultimately fails without exception is that it cannot take you as an individual into account. Food sensitivities are food allergies in slow motion. I learned about this from my friend Dr Peter Rouse of the AF performance center in Santa Monica.

When we hear about inflammation, we typically think about taking anti-inflammatory drugs like aspirin or ibuprofen. Are there any natural anti-inflammatory supplements you’d recommend in place of these?

Yes and I have two favorites for lowering inflammation: magnesium oil and systemic enzymes.

Magnesium is critical for overall health and lowering inflammation and magnesium oil is the best source of magnesium as it by passes the GI tract and has much higher absorption. It has also been shown to ramp up the stress management hormone DHEA that I can personally attest to as it took me from low normal to high normal. Here are some key benefits of magnesium from a book called The Magnesium Miracle

Helps lower cortisol levels. Magnesium Oil helps drive up DHEA, which is a potent anti-inflammatory hormone.
Lowers levels of C-reactive protein. Magnesium deficiency equals higher CRP
Inflammatory responses are much higher when magnesium deficiency is present
People with magnesium deficiency have a hard time metabolizing inflammation fighting EFA’s.
Magnesium helps convert the essential fatty acid GLA to anti-inflammatory DGLA.
Magnesium deficiency causes lower activation of systemic enzymes. These enzymes are needed to eat up scar tissue, fibroids.
Magnesium is the ultimate stress management nutrient and supports the adrenal glands that get worn out from stress
Research shows a direct relationship between the amount of magnesium in the diet and the ability to avoid high blood pressure.
Magnesium prevents calcium buildup in cholesterol plaque in arteries, which leads to clogged arteries.
Magnesium is a vasodilator, opening up blood vessels
Magnesium is a natural muscle relaxant
Magnesium is an important part of treatment for chronic fatigue syndrome and fibromyalgia.
Magnesium helps detoxify toxic chemicals
Magnesium deficiency increases insomnia
Magnesium deficiency causes muscle weakness and fatigue

Click here for more information on magnesium oil

Next I love systemic enzymes and have been using them for many years after I learned about them from my friend Dr William Wong N.D. I have tried several good brands but my current favorite is Excylzym. Here is what systemic enzymes do:

Work to lower inflammation by eating up cytokines.
Enzymes eat scar tissue and fibrosis
Act as blood cleansers
Reduce the need for a large cortisol response to inflammation and thus lower cortisol as well.
Modulate the immune system. Helps prevent an over active immune response which can cause auto immune disorders (antibodies acting its own tissues)
Fights viruses

For more info on Excylzym, visit Mike Mahler’s website

Other supplements I like include resveratrol, curcumin, zinc, tocotrienols, and phosphatidylserine. However, Magnesium oil and systemic enzymes are by far the most powerful supplements to fight excess inflammation.

For More Information…

Find out more about Mike Mahler’s workshops, books and DVDs at www.MikeMahler.com

October 29, 2011 Pain Relief

Got Pain? Eat These Top 5 Anti Inflammatory Foods

Guest Post by Lisa Consiglio-Ryan

Whether you have knee pain, back pain, or headaches, a quick response is to reach for the ibuprofen or any drug you can find your hands on. While these drugs may provide quick relief, over time, they can actually weaken our immunity or cause unwanted side effects.

Nature has given us many foods to help ease our pain. These foods are not only tasty, but they will help you boost immunity and heal yourself. The best part is that these foods can prevent chronic pain. Now that is a big bang for your buck!

If you want to feel better, here are the top 5 must-have anti-inflammatory foods:

Turmeric: This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as Motrin, but yet having none of their side effects. Turmeric is also used to relieve motion sickness and prevent colds.

Shitake mushrooms: These mushrooms have been enjoyed by the Chinese and Japanese for centuries and are known for amazing immune-boosting properties plus cancer fighting agents. There’s no better way to enhance your health than to feast on a plate of stir-fried mushrooms. Yum! Try this delicious recipe:

Basmati Rice with Leeks and Shiitakes
Serves 2-4

1 cup brown basmati rice
2 cups water
10-15 shiitake mushrooms (fresh)
1 large leek, thinly sliced
2 garlic cloves, minced
1 Tbs. extra virgin olive oil

Cook rice in rice cooker (or use directions on box)
Trim and discard stems from mushrooms. Slice the caps thinly and set aside.

In a sauté pan over medium heat, sauté leek and garlic in oil until soft. Add mushrooms, stir and continue sautéing 10 minutes or until mushrooms are brown. Remove from heat, fluff rice with fork and fold in mushroom mixture.

Green tea: The flavonoids in green tea are potent and natural anti-inflammatory compounds that have been shown in many studies to reduce the risk of heart disease and cancer.

Goji berries: These antioxidant powerhouses are high in phytonutrients that provide protection against many chronic diseases such as dementia. So start feasting on these superfoods.

Sweet Potato (just in time for fall): The sweet potato is often overshadowed by other exotic vegetables and fruits. But it is also a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.

As always, if you are allergic to the foods listed, you must avoid them, no matter how nutritious they may be. Consuming foods that you’re sensitive to will only cause more inflammation.

You can read more on incorporating pain busting foods with the following sources:

The Acid Alkaline Balance Diet by Felicia Drury Kliment
Thrive Foods by Brendan Brazier
Eating for Beauty by David Wolfe

Do you consume any of the above anti-inflammatory foods? Which ones will you try?

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Lisa Consiglio Ryan is a Certified Health and Nutrition Coach for busy, active women and their families. Areas of expertise include weight loss, stress management, detox programs, and special diets such as vegan, vegetarian, dairy-free, and gluten-free. Services include private consulting and group seminars.

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Contact Lisa at Whole Health Designs for more information on health coaching programs: http://www.wholehealthdesigns.com.

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