Nutritional Guidelines for Managing Inflamation
and Eating for Better Health

This article will discuss simple ways to help decrease the inflammation response by improving the quality of food choices we make.

When talking about diet, there are three main nutritional components that provide our bodies with energy: carbohydrates, proteins and fat. Protein, found in animal and vegetable sources, functions mainly in building and repairing body cells. Carbohydrates are the preferred energy source for the body. There are two types of carbohydrates; complex and simple. Complex carbohydrates include bread, pasta and starchy vegetables and whole grains. Simple carbohydrates are highly refined and processed. They include table sugar, honey, syrup. Whole foods such as fruits, vegetables, nuts and seeds contain bulk and fiber. Fiber is a very important component of the diet and there are many diseases associated with lack of it. Fat is the last major component of the diet. There are two types of fat, saturated and unsaturated. Saturated fats are solid at room temperature while unsaturated fats are liquid. Saturated fats are converted by the liver into cholesterol. It is important when reading labels on foods that claim they are cholesterol-free that they are not very high in saturated fat. Saturated fats come mostly from animal sources except for the tropical oils, coconut and palm. Unsaturated fats are generally from vegetable sources. There are three types of unsaturated fats: Omega 9 contains monounsaturated fats like olive oil. Omega 6 is found in soy, sunflower, sesame seed, evening primrose, safflower and borage oil. The Omega 3s are found in the cold water fish, salmon, mackerel, sardines and flax seed. The Omega 6 and 3 contain essential fatty acids. The body cannot make the essential fatty acids so we need to get them from our diet. The Omega 3 fatty acids are the most unsaturated of all the oils and are the most subject to rancidity. They cannot be exposed to heat or light and should not be used for cooking. They should be refrigerated. A capsule of Vitamin E may be added to an Omega 3 oil to help stabilize it and prevent it from spoiling.

Manufacturers partially hydrogenate unsaturated fats to make them have a longer shelf life and in doing so, they become more like saturated fats. These partially hydrogenated fats are just as bad and in some instances worse than saturated fats in raising cholesterol and laying down atherosclerotic plaque leading to cardiovascular disease.

The choices we make can influence our health:

1. Refined carbohydrates have been chemically processed, and in doing so have taken out the natural sources of vitamins, minerals and fiber from these products. Examples of these foods are white rice, white flour and sugar. A high consumption of these refined carbohydrates may, over time, result in subtle vitamin and mineral deficiencies which could lead to chronic illness.

2. Sugar: A high consumption of sugar has been shown to impair the immune system. A study was done in which 100 grams of sugar, which is a simple carbohydrate, was given to a group of individuals. The ability of their white blood cells to engulf and destroy bacteria was severely impaired. The effect began less than 30 minutes after ingestion and lasted for over 5 hours. Whereas, 100 grams of complex carbohydrate had no effect on the immune system. The average American ingests 150 grams of sucrose and other refined sugars daily. It is believed that most have depressed immunity. *** It is important to note at this point that if you have an autoimmune disease, you may believe you have an overactive immune system so that sugar may be a good thing to help normalize you. I am sorry to say...this is not the case! In an autoimmune disease, the immune system is dysfunctional and by making the right food choices, we can help normalize our immune function.

3. Alcohol: Studies have also found that alcohol depresses the immune system. That means that it is not functioning as it normally would. It can, over time, lead to disease or exacerbate (make worse) those who are already compromised with a chronic illness.

4. Excess protein: Studies have shown that excess protein in the diet causes an increased resorption of calcium from the bone...even if the diet is high in calcium. So, simply stated, excess protein can lead to a greater incidence of negative calcium balance...leading to osteoporosis (increased bone loss). Vegetarian diets usually have a low total protein intake...and do not have this problem.

5. Soft drinks: Many soft drinks contain high levels of phosphorus. Phosphorus must be in constant balance with calcium. Excess phosphorus signals the parathyroid gland to release calcium into the blood...and its major source of calcium is bone. So if you drink a lot of soft drinks, you will increase your phosphorus level, and over time this can lead to osteoporosis.

6. Fats: I have already discussed the harmful effects of saturated fat, cholesterol and partially hydrogenated fats and the increased risks for cardiovascular disease. Now for some good news! The Omega 3 and 6 fatty acids have been shown in numerous studies to have an anti inflammatory effect on the body. How much? One serving of cold water fish, or three tablespoons of flax oil can help. Ingestion of animal sources, primarily meat, contain a high level of arachidonic acid. This is converted to a certain type of fatty acid derivative that is inflammatory. The type of prostaglandin formed from the Omega 3 and 6 fatty acids are less inflammatory than those formed from arachidonic acid. A diet that is mainly plant-based has a lower load of arachidonic acid and therefore is less inflammatory.

The possibility of food allergy and sensitivity should be considered in individuals with chronic inflammatory disorders. In these conditions, the gut lining may be damaged. The normally tight junctions in the lining of the intestinal mucosa (gut) become damaged and the gut becomes leaky allowing larger particles to pass through which normally do not.

The body identifies these particles as foreign and attacks them...setting up an inflammatory cascade leading to joint pain, fibromyalgia, brain fog and fatigue, to name a few. The symptoms can be far reaching and affect every organ of the body. This phenomenon has been termed leaky gut syndrome.

It is reported that at least 1/3 of those affected with arthritis and the associated inflammatory disorders are sensitive to a chemical found in the night shade family of plants. These are potatoes, eggplants, peppers, tomatoes and tobacco. It is believed that these solanine-containing compounds inhibit normal collagen repair in the joints and may promote inflammatory degeneration at the joint.

Several factors have been associated with one's risk of developing food sensitivities. These include Insufficient production of stomach acid and enzymes. Food cannot be properly broken down during digestion. These partially broken down foods can leak through this damaged gut lining and stimulate an immune response, resulting in inflammation.

There are many adverse food reactions which are not dependent upon the immune response that may cause similar symptoms to those in an allergic response. The most common foods that individuals react adversely to are the dairy products (milk, cheese, and eggs), wheat, yeast, chocolate, soy, peanuts, corn and citrus fruits. In addition, one must be careful of the nightshade family of plants. You may already know the foods to which you have adverse reactions.

Diet alone can have a profound effect on the way you feel. Your basic diet is the most important thing you can change. Please keep in mind that 60% of your functioning immune system surrounds your gut lining. So the choices you make can absolutely affect the way you feel. Supplements should be geared to the individuals needs and some may interfere with certain medication causing adverse effects. What works well for one, might not for another. There is no magic bullet. It is very important when supplementing or changing one's diet, to do so very carefully and with the guidance of an informed health care professional. And remember -- progress begins by taking the first step.

Dr. Lori is a Licensed Clinical Nutritionist.