Let’s look at a topic that significantly impacts people’s lives: inflammation.
Inflammation is a condition that affects many of my clients, causing pain and chronic disease and hindering them from living life to the fullest. In this discussion, I aim to shed light on inflammation and how you can take control through your dietary choices.
We are all aware that we are what we eat, and if you have heard me speak before, you know that I emphasise the importance offood as medicine.
Today, I want to emphasise that we can utilise food to manage inflammation, thereby controlling disease conditions and chronic pain and preventing future illnesses. It is worth knowing that many chronic diseases, including autoimmune disorders, dementia, diabetes, obesity, and certain cancers, are all driven by inflammation.
70% Of Chronic Diseases Can Be Controlled Through Diet And Lifestyle Choices.
This means that you have the power to reduce 70% of the risk simply by modifying your everydaylife, as only 30% of these risks are directly attributed to genetics.Your actions can influence yourgenes, and this is where the field of epigenetics becomes particularly fascinating. I find itexcitingto explore how we can shape our health and prevent diseases through the science of epigenetics.
Going back to inflammation, it is crucial to understand that what you eat directly impacts yourbody’s inflammatory response. By adopting specific eating patterns, you can help control inflammation.
It is important to note that a certain level of inflammation is necessary in the body. For instance,when your body encounters a virus or bacteria, it mounts an inflammatory response to defend against the infection. Similarly, a short-term inflammatory response is necessary to promote healing when you sustain a cut or injury.
However, chronic inflammation is uncontrolled and can be likened to an out-of-control bushfire,causing extensive damage to the body and surrounding areas. By reducing chronic inflammation,we can prevent the damage and destruction that leads to disease conditions.
Autoimmune diseases like Rheumatoid Arthritis or Hashimoto’s Thyroiditis, as well as conditions like Dementia and Diabetes, can arise due to this uncontrolled inflammation. Therefore, if you are experiencing chronic inflammation, anydisease, orchronic pain, examining your diet and eating habits can help reduce inflammation and facilitate the body’s healing process.
Success Stories…
Allow me to share the success stories of some of my clients who have benefited from adoptingan anti-inflammatory eating plan.
One of my clients, a mother of two young children, experienced pain that limited her ability to engage in activities with her kids. Shewould struggle with pain when playing with them and couldnot engage inexercise like Pilates. After being diagnosed with Rheumatoid Arthritis, she sought my guidance to learn more about available options.We worked together to make small manageable changes to her nutrition and eating plan,focusing on identifying foods that contributed to inflammation in her body.
Through minor modifications, an increased intake of essential fatty acids such as omega-3s, anda herbal formula to help balance her immune system, she experienced a reduction in pain within a few months. She regained her ability to play with her children, resumed her exercise routine, and even started running again.
Witnessing These Transformations And The Positive Impact On Her Life Is Truly Remarkable….
Another client, a gentleman in his late sixties, came to mediagnosed with Rheumatoid Arthritis. He was an active individual who participated in various sports that brought him joy and improved his mental well-being. However, the pain caused by his condition hindered his ability to engagein these activities, affecting his mental well-being. By making minor adjustments to his diet, focusing on essential fatty acids and incorporating a herbal formulation,the inflammation in his body was significantly reduced. As a result, he experienced a marked improvement in his joint pain, mobility, and overall quality oflife.
He could resume his favourite sports activities and regain the joy and fulfilment they brought him..
These are just a couple of examples that highlight the power of nutrition in managinginflammation and its impact on health.
The Game Plan…
Let’s delve into some key dietary strategies that can help control inflammation:
1. Supercharge your plate:
Fill your plate with fresh fruits, vegetables and salad. Eat the rainbow–have a variety of salads, fruit and vegetables to increase the antioxidant and phytochemicals that help combat inflammation. These foods can also reduce cravings, reduce calories, support gut health and help with weight loss
2. Incorporate anti-inflammatory fats:
Include sources of healthy fats in your diet, such asavocados, oliveoil, nuts, seeds, and fatty fish like salmon or sardines. These foods containomega-3 fatty acids, which have been shown to reduce inflammation.
3. Limit refined sugars and processed foods:
Highly processed foods, sugary beverages, andsnacks can promote inflammation. Opt for whole, natural sweeteners like honey or maplesyrup, and choose whole foods over processed options whenever possible. Processed foods contribute to weight gain and irregular blood sugar levels.
4. Reduce or avoid pro-inflammatory foods:
Certain foods can trigger inflammation in some individuals. Common culprits include refined carbohydrates, trans fats, saturated fats,and foods high in additives and preservatives. Pay attention to how your body responds to different foods and consider eliminating or minimising those that cause inflammation for you.
5. Activate your taste buds:
Incorporate anti-inflammatory spices into your meals, such as turmeric, ginger, cinnamon, and garlic. These spices not only give flavour to your meal but have been shown to have potent anti-inflammatory properties and can be easily added to various dishes. Some of these herbs I incorporate into herbal formulations for clients as needed.
6. Enjoy regular activity:
Regular activity can help your genetics control inflammation and weight. Excess body weight can contribute to inflammation. Find an activity you enjoy–walking, Pilates, yoga, team sport, or dancing. Whatever activity it is that you enjoy and doesn’t cause pain–do it regularly to help support you. Moderate exercise helps reduce inflammation, but be aware that intense exercise can contribute to inflammation.
Balance is the key…
Incorporate these lifestyle and dietary habits into your daily routine. By making these tips routine, it becomes easy to follow, and you no longer need to consciously think about making it mandatory. It just becomes routine…..Remember, everyone’s body is unique, and eating plans are individual.
It’s always a good idea to consult with a healthcare professional like a Naturopath who can provide personalised guidancebased on your specific needs and medical history. In conclusion, by adopting an anti-inflammatory eating plan and making informed dietary choices, you cantake control of inflammation and promote overall health and well-being
Small changes can lead to significant improvements over time, so start incorporating these strategies into your daily life and witness their positive impact on your health.
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This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
