By Barbara Sealock
The United States is facing alarming increases in the rates of inflammatory diseases, obesity, and chronic health conditions resulting in the dangerous over-use of prescription drugs. The CDC (Center for Disease Control) states that the average American is on 14 prescription medications! However, the U.S. ranks a paltry 37th in the world for Health Index Rating in a study conducted by the WHO (World Health Organization).
Health experts are focusing their attention on nutrition and diet in an effort to solve this unprecedented health problem. “The human gut plays a huge role in immune function,” Says Dr. Natalia Shulzhenko, author of a report in Clinical Reviews in Allergy and Immunology. “This is little appreciated by people who think its only role is digestion.”
Although not generally recognized, the intestines have more immune cells than the entire rest of the body. The digestive system does far more than digest food, absorb nutrients, and protect from viruses and infection. It also fights inflammation throughout the body and is responsible for eliminating toxins.
The foods we eat give our body “information” and the materials it needs to function properly. But, if we do not get the right nutritional “answers,” metabolic processes suffer, inflammation occurs, and health issues result.
An overload of toxins and chemicals can tax the immune function of the digestive system, causing autoimmune conditions like leaky gut, arthritis, fibromyalgia, celiac, irritable bowel disease (IBD), and other inflammatory disorders and conditions.
Scientists tell us that immune dysfunction begins with a so-called “failure to communicate” in the human gut, including the proper balance of healthy microbes and probiotics which help to control inflammation.
The Standard American Diet, unfortunately, does little to help that balance, and the overdose of antibiotics in the U.S. further destroys the essential flora necessary to complete digestion, maintain immunity, and control imbalances caused by toxins in our environment and in processed foods.
But in spite of the direct link between inflammation and a myriad of health issues, the food we eat is often overlooked as the source of the problem.
Avoiding overly processed and acidic foods high in sugar, fats, and artificial ingredients is essential to protect the body against inflammation. “Clean” whole foods such as the Mediterranean diet with plenty of fresh fruits and vegetables, little or no red meat, no chemicals or additives, and an abundance of omega-3 foods, have proven effective in lowering inflammation and protecting immunity.
Minimizing the following types of food is essential to good health.
Inflammatory Foods
- Refined sugars
- Polyunsaturated vegetable oils
- Trans Fats—as found in fried and fast foods and some commercially baked goods
- Red meat/processed and feedlot-raised meat
- Dairy Products—with the exception of kefir and yogurt
- Alcohol
- Refined Grains and Gluten
- Artificial Food Additives
- Food Allergens or Sensitivities
Adding these types of food to the diet can bring immediate health benefits.
Anti-inflammatory Foods
- Green Leafy Vegetables
- Bok Choy
- Celery
- Beets
- Broccoli
- Blueberries
- Pineapple
- Turmeric
- Ginger
- Wild Salmon
- Bone Broth
- Walnuts
- Coconut Oil
- Chia Seeds
- Flaxseeds
- Sprouted Seeds
- Whole Grains
- Wild Meats
Combining anti-inflammatory foods with regular exercise is a powerful way to fight inflammation. Staying physically active and making whole, fresh, unprocessed food choices a priority can help establish and maintain wellness and freedom from inflammatory issues and disease.
Researchers Wardlow & Insel state in Perspectives in Nutrition: “Nutrients are the nourishing substances in food that are essential for the growth, development, and maintenance of body functions.” Essentially, that means if a nutrient is not present, functional aspects of human health decline.
When we think of food in this way, we can begin to focus on foods to include rather than foods to avoid in our diet, with fewer ingredients and no unrecognizable additives. By reading food labels carefully and avoiding inflammatory foods, you can help yourself to better health.
As Hippocrates so famously said, “Let food be thy medicine and medicine be thy food.”
Next month: Are food sensitivities affecting your health?
For more information on nutrition and food sensitivities, please contact Shawn Bladel, D.C. at Eastland Chiropractic & Lifestyle Center. Dr. Bladel offers food sensitivity testing through the Lifestyle program “Nourish.” Eastland Chiropractic & Lifestyle Center offers a variety of lifestyle programs in addition to chiropractic and physical rehabilitation services. To find out more, contact them at 309-662-8418.