In February of 2004, the cover story of Time magazine, characterized inflammation as ”The Secret Killer“. Specialists identified that inflammation was known to promote cancer, heart disease, Alzheimer’s disease, Arthritis, and many others. After that story was released, the American Journal of Clinical Nutrition revealed that chronic illness and health problems were either wholly or partially attributable to diet. When a patient ate healthy, low glycemic foods their chances of incurring these chronic diseases decreased and the patients felt healthier overall. Today 65% of adults over 20 years old are either overweight or obese, 38.5% of all mortalities are caused by cardiovascular disease, and 25% of all deaths are caused by cancer in the United States. It is estimated that upwards of one-third of all cancer deaths are due to nutritional factors, including obesity.
At Apple Health & Wellness, our providers commonly observe and consult with our patients for underlying causes of symptoms such as lethargy, poor concentration, poor sleeping, high stress, poor diet, and pain during activity or exercise. We believe that a healthy diet void of harmful pro-inflammatory foods encourages quicker rehabilitation and better overall health. If you are concerned about inflammation’s impact on your body, there are several natural indicators that providers can analyze such as: higher body mass index, an increased waist to hip ratio, or blood markers like high CRP levels, low Vitamin D levels, high fasting triglycerides, or unusually high glucose levels.
Thankfully, adjusting your diet to eliminate pro-inflammatory foods can be simple. Any diet that removes sugar, flour, omega-6 oils, trans-fats, and encourages the consumption of low glycemic index foods will help to lower inflammation levels in the body. Below are essential foods that make up a diet with reduced inflammation.
•Fish, lean meats, skinless chicken, N-3 eggs
•Fruits and vegetable
•Sweet potatoes and other tubers
•Ginger, turmeric, garlic, and other spices
•Dark chocolate (75% or more cocoa)
•Red wine and stout beer (small moderate amounts)
We encourage you to talk to our providers to see if you suffer from systemic inflammation. It is important to note, the inflammatory response is a healthy process in our body as it helps to control and contain infection and helps to heal damaged tissue. The negative effects occur when there is a prolonged response. Ultimately, it is most important to listen to your body’s natural signals. Try substituting pro-inflammatory foods for the above mentioned high glycemic foods and always remember slow steps are what ultimately yield huge gains.
-Written by Dr. Cole Hosenfeld