How to Avoid Inflammation
Reducing chronic inflammation from the body appears to lower the effects of many issues, such as autoimmunity disorders (Hashimoto’s disease, Rheumatoid arthritis, Multiple sclerosis, psoriasis, etc), obesity, irritable bowel disease, heart attack and stroke.
If the cause of the acute inflammation is not removed from the body, and it persists for months to years at a time, the symptoms of these diseases start to appear after the damage is already done.
The human body is incredibly resilient, and usually has the ability to regenerate, if the appropriate measures are taken. But if it is neglected and subjected to pharmaceuticals, there will be severe side effects that reduce the overall quality of life and potentially cause more downstream effects.
Before we start discussing how to reduce the symptoms of chronic inflammation, I think it is worth mentioning that inflammation is not inherently bad.
Inflammation is part of the immune system’s defense mechanism to rid the body of potential pathogens and to destroy any cells that are no longer of any use.
Typically, when all cylinders are firing correctly, the symptoms of inflammation are a sign that your immune system is doing a good job of healing wounds and fighting infections.
Unfortunately, the pain, heat and swelling that is present during acute inflammation is mildly unpleasant and we associate it with the pathogen itself.
So, by taking NSAIDs, like ibuprofen or aspirin, you are only really reducing the result of the problem (by inhibiting an enzyme that assists inflammation) rather than fixing the cause.
In fact, by taking NSAIDs you’re increasing the chance of damaging your intestinal wall, which may allow more pathogens through, and possibly cause more inflammation in the long run.
Not to mention increased chances of heart attack or stroke and kidney damage.
Now, I’m not saying that you should suck it up and deal with the pain, but you should consider applying some foresight to prevent the pain happening in the first place.
So, how do we take action without receiving a prescription from the doctor?
1) Remove “fake” sugary foods, fried foods, grains, nightshades, and grain fed meat from your diet.
- The usual excuses for not adhering to these rules include: “I can’t live without these foods and I would rather die early”, “Healthy food is too expensive”, “Grains are fine because our species survived off of them for the last 10000 years”, and “Healthy foods always change and this is too confusing”. My answers to these are: those fake foods are created to be addictive and once you remove the addiction you won’t be as hungry or crave as much food; real food has much better value for money; grains did help the population grow, but stunted their physical and mental development in the process; and I have included a list to follow, if you need it, for free.
- Grains and nightshades contain lectins, a damaging protein designed to protect the plant from being eaten, therefore causing intestinal discomfort. They do this by binding to the intestinal cells and opening tight junctions. This allows lectins and pathogens better access to travel around the body and cause downstream effects. Some cultures have eaten grains and nightshades with very little issues for years, and this can be explained by the removal of the hull (in the case of rice and wheat), cooking and soaking, and the removal of skins and seeds from nightshades.
2) Eat leafy greens, wild and grass-fed meat, and foods with omega-3 fatty acids.
- We all know of the incredible health benefits of incorporating a variety of leafy green vegetables into our diet. Everything from increasing bone density, promoting healthy skin and hair, reducing chances of multiple types of cancer, and of course reducing inflammation.
- Good quality fatty acids such as Omega-3 can be found in fatty fish, walnuts, flaxseeds, grass-fed meat and pastured eggs. Fats are not the enemy and we need to stop thinking of them as such. Fat was a crucial food source for our ancestors due to the high caloric density. High glycemic carbohydrates were used to fatten us up for the winter, when food was scarce. The effect grains have on cows is a good demonstration of this effect.
3) Avoid chronic stress and make sure you get good quality sleep.
- This is another rule that seems easier said than done, due to our culture believing that time equals money. Studies have shown that creativity is inhibited when stress is increased and chances of accidents occurring also increase. Chronic stress leads to atrophied immune tissue, higher levels of anxiety, sleep disturbances and weight gain. Digestion, growth and reproduction also take a seat when stress rules the body.
- Without sleep our bodies don’t have a chance to recover from the metabolic by-products that were produced during the day. When you are asleep your cerebral spinal fluid clears metabolites out of the ventricles of the brain ready for a new day. Sleep is also when your brain has a chance to consolidate memories. So, if you want to skip your sleep, in order to be “more productive”, be prepared to feel more absent minded and move through life in a world of fog.
4) Don’t be afraid to fast.
- By now I’m sure you have heard from the grape vine how amazing fasting is for your body. It gives your digestive system a chance to clear itself out, promote neurogenesis, and your immune system can destroy faulty cells and renew them. Plato was said to fast for efficiency. The typical Western diet is filled with carbohydrates that lead to insulin spikes peaks and troughs all day, so it is not surprising that the thought of not eating for a few hours seems terrifying. Once your diet is adjusted you no longer feel trapped by the addiction of constant eating, and inflammation plus subsequent chances of debilitating diseases, such as Alzheimer’s disease, decrease dramatically.
Following this plan will help to starve the “bad” bacteria within your gut, feed the “good” bacteria, remove inflammation in the gut lining, and as a result help you to lose weight and improve health. The closer you follow the plan the better results you will get.
Another tip is to drink 2–3 liters of clean, filtered water throughout the day, mixed with a pinch of Himalayan sea-salt/rock salt and a squeezed lemon, if desired.
If there are any issues with following the plan, you have severe autoimmunity or digestive issues or you would like advice on how to incorporate these ingredients into easy to make meals, contact us on Facebook: @themannacuisine.
The following list is based off of the suggested foods list from “The Plant Paradox”, by Stephen Gundry, MD.
Foods to eat:
Wild Caught Fish (not grain fed — 4oz./day): Whitefish, Freshwater bass, Alaskan halibut, Canned tuna, Alaskan salmon, Hawaiian fish, Shrimp, Crab, Lobster, Scallops, Calamari/squid, Clams, Oysters, Mussels, Sardines, Anchovies, Trout, Roe (fish eggs)
Pastured Poultry (not free-range — 4oz./day): Chicken, Turkey, Ostrich, Pastured or omega-3 eggs (up to 4 daily), Duck, Goose, Pheasant, Grouse, Dove, Quail, Cornish hen
Meat (grass-fed and grass-finished — 4oz./day): Bison, Wild game, Venison, Boar, Elk, Pork (humanely raised), Lamb, Beef, Prosciutto, Rabbits, Fresh sausages (without nitrites or smoke), Organ meats (hearts, tongue, liver, kidney, skin, marrow, intestines, gizzard), Bone broth, Gelatin and collagen, Bone marrow
Dairy Products: (Limit intake to 1 oz. cheese or 4 oz. yogurt/day) Real Parmesan (Parmigiano-Reggiano), French/Italian butter and cheese, Buffalo butter, Ghee, Goat yogurt, Goat milk, Goat cheese, Butter, Goat and sheep kefir, Sheep cheese and yogurt (plain), Coconut yogurt, Switzerland cheese, Buffalo mozzarella (Italy), Casein A-2 milk (as creamer), Organic heavy cream and sour cream, Organic cream cheese
Oils: Algae oil, Olive oil, Coconut oil, Macadamia oil, MCT oil, Avocado oil, Perilla oil, Walnut oil, Red palm oil, Rice bran oil, Sesame oil, Cod liver oil
Sweeteners: Stevia, Inulin, Yacon, Monk fruit, Erythritol, Xylitol, Raw and dark honey
Nuts and seeds: (1/2 cup a day) Macadamias, Walnuts, Pistachios, Pecans, Coconut, Coconut milk, Coconut cream, Hazelnuts, Chestnuts, Brazil nuts, Pine nuts, Flax seeds, Hemp seeds, Hemp protein powder, Psyllium
Olives: All
Dark chocolate: 72% or greater
Vinegars: All (without added sugar)
Herbs and seasonings: All except chili pepper flakes, Miso, Nutritional yeasts, Garlic, Oregano, Rosemary, Savory, Sage, Thyme, Bay leaf, Dill, Chives, Ginger, Cilantro, Wasabi, Cinnamon (ceylon), Orange and lemon zest, Tumeric, Lavender, Saffron, Tarragon
Flours: Coconut, Almond, Hazelnut, Sesame, Chestnuts, Cassava, Green banana, Sweet potato, Tiger nut, Grape seed, Arrowroot
Ice cream: Coconut, goat’s milk ice cream
Noodles: Cappelo’s fettuccine and other pastas, Pasta slim, Shirataki, Kelp, Miracle noodles and kanten pasta, Miracle rice, Korean sweet potato noodles
Wine: Red (6 oz./day)
Spirits: (1 oz./day)
Fruits: (Limit all but avocado) Avocado, Blueberries, Raspberries, Blackberries, Strawberries, Cherries, Crispy pears (Anjou, Bosc, Comice), Pomegranates, Kiwis, Apples, Citrus (no juices), Nectarines, Peaches, Plums, Apricots, Figs, Dates
Mushrooms: Portobello, Oyster, King oyster, Shitake, Enoki, Lion’s mane
Vegetables:
Cruciferous: Broccoli, Brussels sprouts, Cauliflower, Bok choy, Napa cabbage, Chinese cabbage, Swiss chard, Arugula, Watercress, Collards, Kohlrabi, Kale, Green and red cabbage, Radicchio, Raw sauerkraut, Kimchi
Other vegetables: Nopales cactus, Celery, Onions, Leeks, Chives, Scallions, Chicory, Carrots (raw), Carrot greens, Artichokes, Beets (raw), Radishes, Daikon radish, Jerusalem artichokes/sunchokes, Hearts of palm, Cilantro, Okra, Asparagus, Garlic
Leafy greens: Romaine, Red and green leaf lettuce, Mesclun, Spinach, Endive, Dandelion greens, Butter lettuce, Fennel, Escarole, Mustard greens, Mizuna, Parsley, Basil, Mint, Purslane, Perilla, Algae, Seaweed, Sea vegetables
Resistant starches: Tortillas or bread (made with cassava, coconut, or almond flour), Green plantains, Green bananas, Baobab fruit, Cassava (tapioca), Sweet potatoes or yams, Rutabaga, Parsnips, Yucca, Celery root (celeriac), Glucomannan (konjac root), Persimmon, Jicama, Taro root, Turnips, Tiger nuts, Green mango, Millet, Sorghum, Green papayas, Lotus root
Protein Powders (if tolerable): Hemp protein, Pea Protein, Brown rice protein isolate, Beef protein, Cricket flour
Plant-Based “Meats”: Hemp tofu, Hilary’s root, Tempeh, Quorn
Supplements (recommended in the beginning of the diet after checking with your doctor): High quality fish oil, Vitamin D3, Probiotics (with an enteric coating to prevent breakdown in the stomach)
Foods to avoid:
Non-Southern European Cow’s Milk Products (containing casein A-1): Milk, Yogurt (including Greek yogurt), Ice cream, Frozen yogurt, Cheese, Ricotta, Cottage cheese
Refined, starchy foods: Pasta, Rice, Potato chips, Bread, Tortillas, Pastry, Flour, Crackers, Cookies, Cereal, Sugar, Agave, Sweet one or Sunett, Splenda, Nutrasweet, Sweet’n Low, Diet drinks, Maltodextrin
Vegetables: Peas, Sugar snap peas, Legumes (pressure cook OK), Green beans, Chickpeas (Pressure cook), Soy, Tofu, Edamame, Soy protein, Textured vegetable protein, Beans (Pressure cook) — including sprouts, All lentils (Pressure cook)
Nuts and seeds: Pumpkin, Sunflower, Chia, Peanuts, Cashews
Fruits: Cucumbers, Zucchini, Pumpkins, Squashes, Melons, Eggplants, Tomatoes, Bell peppers, Chili peppers, Goji berries
KefirGrains, Sprouted Grains, Pseudo-grains, and Grasses: Wheat, Einkorn wheat, Kamut, Oats, Quinoa, Rye, Bulgur, White rice, Brown rice, Wild rice, Barley, Buckwheat, Kashi, Spelt, Corn, Corn products, Cornstarch, Corn syrup, Popcorn, Wheatgrass, Barley grass
Oils: Soy, Grape seed, Corn, Peanut, Cottonseed, Safflower, Sunflower, Vegetable, Canola
