Chronic inflammation effects your bones, joints, heart and blood vessels.
It sets the stage for suffering, immobility, depression and increased mortality.
What can we do about it, how to fight it?
I already talk with you about Dr. Perricone's anti-inflammatory program, now I want to give you some info about another anti-inflammatory program, it is PAMM (Pan-Asian Modified Mediterranean diet) which was developed by Dr. Sinatra, MD-one of the most seen cardiologists. This is a combination of Mediterranean -The Create diet and diet of people living on the side of Pacific ocean.
The Cretan diet consist of fresh fruits and vegetables, beans, whole grains, fresh fish, monounsaturated olive oil, some turkey, chicken and lamb.
The diet of Pacific is full of fruits, fresh fish, vegetables, seaweeds and soy products.
The PAMM diet loaded with low glycemic index carbohydrates, healthy fats and fiber- all of these can help to keep inflammation in check. For example, getting adequate amounts of fiber will quarantee good transit time and intestinal health. When fiber moves through the intestine it washes out toxins, beneficent for good bacteria, enhances mineral absorption and reduce both-inflammation and cholesterol. In 2004 was conducted study on postmenopausal women, who increased amount of fiber in the diet and decreased CRP ( C Reactive Protein- inflammatory marker ) by 45% in two weeks. The most fiber you can find is in whole grains such as buckwheat, whole wheat, oat, pasta, beans, nuts, some vegetables as broccoli, celery, kale, Swiss chard, beets and some others.
It is recommended to increase your intake of:
Oatmeal, complex carbohydrates pastas such those made with whole wheat, spelt or Jerusalem artichoke
Slow burning, low glycemic index vegetables as asparagus, kale, broccoli, spinach, Brussels sprouts
Legumes such as chickpeas, lentils, soybeans ( organic)
Fresh herbs such as rosemary, thyme and basil
Fruits such as berries, plums, pears, apricot, apples ( melons, kiwi, grapes are suitable too but they contain more sugar and higher in glycemic index)
Sources of EFA-Essential Fatty Acid and protein, such as organic eggs and wild cold water fish
Healthy fats such as olive, coconut, sesame, avocado oils
Nuts and seeds-flax seeds, walnuts, almonds
Soy products such as tofu, soy milk, tempeh
Low fat cottage cheese, grated parmesan, feta chees
You have to decrease your intake of:
Foods containing white flour, sugar-breads, bagels, cookies
Starchy vegetables such as peas, carrots and corn
Partially hydrogenated oils found in chips, crackers cookies
Canned vegetables because they are high in sodium
Processed fruit juices -they are high in sugars
Cashews- they are very high in saturated fat
Omega-6 oils such as canola, sunflower, safflower
It is very important to drink a lot of water -it will wash out toxins and make nutrients more bioavailable.
Drinking fresh juices from fruits and vegetables will give you a lot of benefits:
All nutrients will be assimilated in minutes
Fresh juice contain not only nutrients, but also enzymes that are necessary for digestion and assimilation
It will improve your energy and regenerate endocrine glands
Juicing with celery, carrots, cherries, blueberries and other colored fruits and vegetables effective for arthritis, especially for gout.
Drinking ginger tea was tradition in China for centuries, it is tonic for digestion, it absorbs and neutralizes toxins in the stomach, helps with motion sickness and nausea.
Sound very simple, just move and start to do little changes, it is the most difficult thing to do. Good Luck!
Dr. Natalie, chronic inflammation chiropractor