Clean Eating Actions Fight Inflammation
Combat the Fight Against Inflammation with Clean Eating
Simply put, Clean Eating has a major impact on your recovery from injury and pain, providing the body sufficient nutrients that promote healing, and an adequate source of energy in the recovery and healing process. If you have experienced an injury there is going to be inflammation. An environment that promotes anti-inflammation is vital to managing acute injury, recovery from surgery, and protecting the body from the degenerative nature of inflammation.
Specific anti-inflammatory foods have the ability to boost energy, promote healthy body weight, and fight inflammation.
It is not just how much you eat, but are you eating the right foods.
Attention to, and the discipline of Clean Eating Actions provide the necessary environment for healing, and fights the effects of aging.
The Fight Against Inflammation
Inflammation is a primary source of pain and many diseases. This includes osteoarthritis, heart disease and metabolic syndrome, that can progress to Type II Diabetes, and pain syndromes like fibromyalgia and diabetic neuropathy.
Thomas von Zglinicki of Newcastle University is quoted from an article in the Economist(Aug. 2016), Adding Ages: The Fight to Cheat Death is Hotting Up.
Ageing cells are characterised by mitochondrial damage and have difficulty recycling damaged or broken cell machinery. They produce pro-inflammatory factors called cytokines which move neighbouring cells to senescence; chronic progressive inflammation of this sort drives various age-related diseases.
The influence of inflammation becomes a cellular disorder that, overtime, becomes a systemic disease.
Inflammation can easily be observed with local trauma(contusion), a sprained ligament, or an overuse injury leading to tendinitis. Acute injury can disrupt the local environment of joints leading to the cascade of degenerative joint disease.
Inflammation can be initiated systemically by poor gut microbiota, food particles leak out of the gut(leaky gut), and the body fights this with an inflammatory response.
Local and systemic inflammation leave biological markers, or biomarkers, that provide measurable indicators of some phenomenon such as disease, infection, or environmental exposure.
Biomarkers of Inflammation include:
Pro-Inflammatory Cytokines – Rheumatoid and Degenerative Joint Disease
C-Reactive Proteins(CRP’s) – Coronary Artery Disease
Pro-Inflammatory Gene Expression – Obesity and Metabolic Syndrome(Pre-Diabetes)
There are many foods that “feed into” the inflammation process.
- White wheat
- Processed foods
- High Saturated Fats
- High Omega-6 to Omega-3 Ratio
Later you will discover foods and practices that reduce inflammation, establish a healthy environment to assimilate nutrients, and provide adequate energy for physical and mental activity that is required at work, home and play.
Promote Healthy Body Weight
Carrying extra body weight places additional load on many systems of the body.
The musculoskeletal system(bones, joint, muscles-tendons and ligaments) experiences continued stress when carrying extra body weight. Joint loads increase, muscles and tendons work harder, and metabolic demands are strained. If overweight, or obese, you are most likely carrying a larger portion of your body mass as fat.
Consider that carrying an extra 10-15-pounds of additional body weight and how that compares to hucking around a 15-pound backpack all day.
Muscle strain is experienced.
Joint structures become more painful.
Foods that fight inflammation also promote cellular metabolism and prevent obesity.
Excess body weight is an inflammation problem that must be controlled through lifestyle change.
Provide Adequate Energy
The food you eat provides energy to the body and brain to sustain daily function, healthy immune system and metabolic requirements, among others. The provision of nutrients enables physical and mental function, healing and recovery, and the status of cellular function.
Energy derived from high fructose sugar does not provide an efficient source of energy.
“Fructose, on the other hand, is a bit different. Fructose will be processed by the intestines as well, and then directed toward the liver, but the liver will then take more fructose than it needs, even if it has enough energy. Fructose therefore rarely gets delivered to other parts of the body and is instead stored as fat. This starts a vicious cycle, contributing to all the diseases we know to make up metabolic syndrome.
Fat from the liver will often be transferred to the blood, making for higher cholesterol and triglycerides; this means an increased likelihood of developing cardiovascular disease. On top of this, liver fat affects insulin’s ability to do its job, making the body more inclined to develop diabetes. And when insulin is not working correctly, this often translates to even more fat in the liver.”
The Bottom Line
Avoid High Fructose Corn Syrup found as an additive in many foods and beverages.
NO SODA, NO ENERGY DRINKS!
To Sustain Energy Choose Foods from:
- Complex Carbohydrates
- Lean Protein
Clean Eating Actions
The challenge that exists with providing adequate energy through the food you eat is not necessarily
HOW MUCH YOU EAT,
rather, IT’S ABOUT
THE FOOD YOU CHOOSE to EAT,
WHEN YOU CHOOSE to EAT, and
HOW THAT FOOD FUELS the BODY and BRAIN.
Take a couple basic steps in this “Idea of Eating”.
Eat Food that Fuels Energy for the Brain and Body
Eat a plant-based diet 5 days per week.
This includes only fresh, organic(if possible) fruits and vegetables, beans/legumes and whole grain foods and nuts.
Make it a point to include 1-2 Tablespoons of Olive or Avocado Oil to every meal.(Avoid overheating oil with cooking).
When, and if, you do eat meat do not make it the center-piece of your plate.
Instead, include slices of lean meat to your Salad or Veggies.
Healthy fats provide an efficient source of energy, stabilize insulin and glucose levels, and are important for nerve function.
Lean Protein provide healthy Omega-3’s, lean muscle mass for strength and fiber when sourced from beans and legumes. High-Fiber foods support gut health, a “hot bed” for systemic inflammation.
Low Glycemic Carbohydrates provide healthy polyphenols, reduce inflammatory biomarkers, and control body weight.
Restrict the Time of Day You Eat
This is a form of Caloric Restriction and Intermittent Fasting. Click Link to Learn More.
This does not require starving yourself.
It requires Intermittent Fasting(IF) periods in a given day. It also allows you to eat good food that provides the nutrients necessary for energy, support of body functions, and promotes healthy aging.
Caloric Restriction (CR) repeatedly delayed disease onset, thereby prolonging HealthSpan.
“the ability of a system to maintain or return to homeostasis in response to challenges”
CR and certain dietary factors can prevent age-related diseases like
- Cardiovascular Disease (CVD)
- Metabolic Syndrome and Type 2 Diabetes
- Neurodegenerative Diseases(Alzheimer’s Disease, Parkinson’s Disease)
- and other Inflammatory conditions.
Caloric Restriction activates cellular, anti-oxidative, anti-inflammatory and metabolic actions through the Sirtuin Pathway.
The Food You Choose to Eat Fights Inflammation
— New Direction (@newdirectiondoc) August 15, 2016
There are specific Polyphenol Foods that Mimic Caloric Restriction referred to as Sirt-1 Foods. There are Polyphenols that can be provided by food and supplementation. Foods:
- Olive Oil
- Dark Chocolate
- Omega-3’s found in fish oil, salmon
- Hydroxytyrosol: Extra Virgin Olive Oil(EVOO) and Leaf
- Resveratrol and Trans-e-Viniferin: Grapes, Red Wine, Grape Clusters and Grape Stems
- Quercetin: Onions and Apples
Follow these actions and focus on making small changes initially. Incorporate new foods and recipes into your daily diet. By implementing a time-restricted eating plan(CR/IF) and choosing healthy foods with naturally sourced supplements you can make a lasting impression on how fighting inflammation impacts your healing and health.
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