Is it possible to reduce
inflammation by changing our diet? The answer is yes. There are many scientific
studies showing that certain foods cause inflammation while others reduce inflammation.
Some people have chronic inflammatory diseases like rheumatoid arthritis, ankylosing spondylitis,
ulcerative colitis and they report improvements in their symptoms when changing their eating habits.
Today I’ll answer some questions: What is the anti-inflammatory diet?
Is it healthy? For how long do I have to
try until I see the benefits? So, let’s talk about anti-inflammatory diet today
First, I need to explain what inflammation is, so you understand why the anti-inflammatory
diet is so important. And maybe that will help you to adhere to this diet for the rest
of your life, not only for a few months. Inflammation is a normal reaction of
the body to any threat, insult, trauma, attack or infection. Your immune system reacts by
sending white blood cells to combat the insult, for example to kill the bacteria or eliminate
the cancer cells. However, in auto-immune diseases there will be chronic inflammation
that is not normal. Auto-immune diseases occur when your immune system recognize your own cells
as something that is threatening, and then, it will start attacking the normal cells.
This is what happens in rheumatoid arthritis, psoriasis, ankylosing spondylitis,
inflammatory bowel diseases, some types of thyroiditis, diabetes type 1,
multiple sclerosis and many other diseases. We don’t know if fibromyalgia, a chronic pain
condition is an auto-immune disease or not, but there are some recent indications that people with
fibromyalgia have some chronic inflammation going on, because there are some inflammatory markers
that are higher in people with fibromyalgia. Now, if you are overweight pay attention to this.
Fat tissue releases pro-inflammatory molecules, such as leptin and cytokines. So, even
if you adhere to an anti-inflammatory diet, your levels of inflammation may not go
down because your body is constantly releasing these pro-inflammatory substances from the
excess fat that you are carrying around. Before I continue, remember that this video is
for educational purposes only. If you have a condition that needs medical advice, please talk
to your doctor. And if there is an emergency, go to the nearest emergency department.
I usually do not recommend my patients to do a radical diet for a few months and after
that they can come back to their regular diet. I think that doesn’t work. My approach is
to incorporate healthy eating habits in your life for good. If this diet is overwhelming
to you, try changing one thing at a time. It is better to go slow and stick to it, than
to abandon it because you could not persevere. Remember, you are what you eat.
So, what is an anti-inflammatory diet? I’m sure you will NOT be surprised by it, as
there are a lot of common sense in this diet. If you know someone who need to see this video
press the “share” button below and send to them. 1. Avoid white bread, white flour and gluten.
Replace by gluten free flour like almond flour, oat flour, brown rice flour, corn
flour, tapioca or cassava flour. 2. Avoid white sugar any kind of
sugar or artificial sweeteners. Replace by home made sugar-free jams or just
plain fruit that already contains sugars. It takes time to retrain your taste buds to sense
natural sugars in fruits, vegetables or milk. Once you train your taste buds
without any added sugar or sweetener you will be surprised how awful it tastes when
you add anything to sweeten your drinks or food. 3. Avoid soda, pops and any
kind of carbonated drinks. Replace by water, home made teas, freshly squeezed
citrus fruits like oranges, lemons and limes. Or berry smoothies, like strawberry,
blackberry, raspberry or blueberries. 4. Avoid processed foods.
Replace by fresh, raw vegetables and fruits. Replace processed meat by buying raw meat,
poultry or fish, and you cooked yourself at home, then it is very different from boxed meat or fish.
I find that very few people understands what processed food is. Just look at the package
food that you have in front of you. Is it in the original state that you would find in nature?
So, if the food that you have has been cooked, canned, frozen, packaged or changed with
fortifying substances or preservatives, then, this is processed food. Even the healthiest
ingredient can be processed and then you lose all the benefits. For example, fish is very
healthy, we will talk about that later, but if you buy a box where the fish has been
prepared in a factory, fried in unhealthy oil, and added preservatives to last longer in
the shelves, then it is processed fish. 5. Avoid unhealthy fats like
trans fats or hydrogenated oils. Just read the labels and you will find these
unhealthy fats in a lot of ingredients, including margarine, shortening,
packaged meats, hot dogs, cookies, muffins, cupcakes, frozen pizza,
microwave popcorn, and many more. Replace by healthy fats,
like extra virgin olive oil, canola oil, and nuts like walnuts and almonds.
Check my other video about omega-3 fatty acids. Well, if you like this video so far,
give a thumbs up here. Let’s continue 6. Reduce red meat. There is no need to
eliminate all red meat from your diet if you want to follow an anti-inflammatory diet.
Watch my video about vitamin B12 to hear more about deficiency of this vitamin, especially in
people who restrict red meats from their diet. But it is good to limit the amount of
red meat to one or two meals per week. Replace red meat by beans, lentils, chickpeas and
whole grans like kernels, quinoa, bulgur, brown rice or oatmeal. Also green leaf vegetables like
spinach, kale and brocolis are highly recommended. 7. Limit the amount of alcohol. There is
no need to eliminate alcohol completely, but it is important to reduce the amount for
a number of reasons, to avoid intoxication, alcohol use disorder and also obesity,
as alcohol contains a lot of calories. Replace sweetened cocktails, beer, spirits
by red wine. One glass of red wine a day is safe and it is rich in antioxidants.
8. Limit the amount of coffee. There is no need to eliminate coffee as there
are benefits, but drink too much is not healthy. Also, you may be adding too much
cream, milk, sugars or sweetener to your diet. Replace some coffee by green tea. Green tea
contains antioxidants and many healthy compounds. 9. Avoid packaged snacks, especially when
you are in a rush, hungry, and tired. You know when you get home, after a long day,
when you want to grab a quick bite, sit and relax for a while. That is the dangerous hour.
Have some containers with healthy snacks ready to grab. Keep an individual portion of
nuts or fruits. Keep the leafy greens in your fridge clean and ready to eat, toss some
olive oil and vinegar and eat a big salad. Leafy greens like spinach, kale and collards
are excellent anti-inflammatory ingredients, you may use and abuse them. Toss them
in smoothies, meat or bean dishes. The anti-inflammatory diet is a healthy
diet. So, even people who do not have chronic inflammation or chronic pain,
they may benefit from adopting this diet. In order to stick to this diet,
I recommend the PSCE approach: PLAN
Plan your meals before you go to the grocery store, including the recipes and ingredients,
and make a list of what you need to buy SHOP
Only buy the ingredients in your list. Well, of course, if you see a similar ingredient
that is on sale, or in season, and you can easily replace that in your meal plan, then go for
it. But avoid the isles of processed foods, sweets, artificial drinks, and canned foods. Spend
more time in the vegetables and fruit sections. Explore and be adventurous.
COOK Try to cook all your meals at home. Limit
the amount of take-outs and restaurant to very few special occasions, like birthdays
and anniversaries. Invest in a nice pan set, maybe a slow cooker, a good blender, and
measurement tools. If finding time to cook is a problem, then try to cook large
batches for the whole week and freezing. EAT mindfully
Take your time to enjoy the meal, eat mindfully observing the aroma, colours, texture and taste.
Eat slowly and if possible, make it an occasion to socialize with family, neighbours or friends.
At my home, this is how I practice PSCE: I kind of memorized almost all recipes that I make
regularly, so I don’t need to make a list anymore. Only when I want to try a new recipe, then
I bring the list of ingredients with me to the grocery shop. I shop only once a week.
I avoid going to the grocery store more often because I always end up buying some
unhealthy stuff that I see and can’t resist. Then, I cook dinner every evening,
and I always calculate 8 portions. That is because we are a family of 4 people, and
we always eat the leftovers the next day at lunch. If there are more than 8 portions, then I freeze
them in single portions for an emergency day that I am super busy or lazy. I also prepare
a healthy breakfast every morning. We eat dinner most of the days together as a family.
Lunch is not always the case as each one of us we are usually working or in school, but we
always bring our lunch boxes to school or work to warm up and eat there.
Remember WE ARE WHAT WE EAT! Watch my next video here. I talk about vitamins,
nutrients and diet a lot in my channel. This is a topic that I think is extremely important and not
a lot of doctors reinforce this to their patients. And don’t forget to subscribe to this channel.
Goodbye
