If you want to eat for long-term health, lowering inflammation is crucial.
Inflammation in the body causes or contributes to many debilitating, chronic illnesses — including osteoarthritis, rheumatoid arthritis, heart disease,Alzheimer’s disease, Parkinson’s disease, and even cancer.
That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles.
Recent research finds that eating this way not only helps protect against certain diseases, but it also slows the aging process by stabilizing blood sugar and increasing metabolism.
Plus, although the goal is to optimize health, many people find they also lose weight by following an anti-inflammatory eating pattern.
Here, I’m sharing the 11 principles I recommend everyone incorporate into their diet for optimal health:
1. Consume at least 25 grams of fiber every day.
A fiber-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods.
To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).
2. Eat a minimum of nine servings of fruits and vegetables every day.
One “serving” is half a cup of a cooked fruit or vegetable, or one cup of a raw leafy vegetable.
For an extra punch, add anti-inflammatory herbs and spices — such asturmeric and ginger — to your cooked fruits and vegetables to increase their antioxidant capacity.
3. Eat four servings of both alliums and crucifers every week.
Alliums include garlic, scallions, onions, and leek, while crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts.
Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer.
If you like the taste, I recommend eating a clove of garlic a day!
4. Limit saturated fat to 10 percent of your daily calories.
By keeping saturated fat low (that’s about 20 grams per 2,000 calories), you’ll help reduce the risk of heart disease.
You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compoundsformed during cooking.
5. Consume foods rich in omega-3 fatty acids.
Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis — conditions that often have a high inflammatory process at their root.
Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney and soy. I also recommend taking a good-quality omega-3 supplement.
And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:
6. Eat fish at least three times a week.
Choose both low-fat fish such as sole and flounder, and cold-water fish that contain healthy fats, like the ones mentioned above.
7. Use oils that contain healthy fats.
The body requires fat, but choose the fats that provide you with benefits.
Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.
8. Eat healthy snacks twice a day.
If you’re a snacker, aim for fruit, plain or unsweetened Greek-style yogurt (it contains more protein per serving), celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.
9. Avoid processed foods and refined sugars.
This includes any food that contains high-fructose corn syrup or is high in sodium, which contribute to inflammation throughout the body.
Avoid refined sugars whenever possible and artificial sweeteners altogether. The dangers of excess fructose have been widely cited and include increased insulin resistance (which can lead to type-2 diabetes), raised uric acid levels,raised blood pressure, increased risk of fatty liver disease, and more.
10. Cut out trans fats.
In 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason — studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body.
A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select margarines, crackers, and cookies are just a few examples of foods that might contain trans fats.
11. Sweeten meals with phytonutrient-rich fruits, and flavor foods with spices.
Most fruits and vegetables are loaded with important phytonutrients. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots.
And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.
by ROSALIND RYAN, femail.co.uk
Your mother’s advice that carrots can help you see in the dark may have been more than a ploy to get you to eat vegetables.Research has now proved that eating certain foods can improve your eyesight, reverse the signs of optical ageing and keep your eyes in good health.
One of the most common causes of poor sight is a condition called macular degeneration. This condition accounts for 50 per cent of all blindness and sight problems in the UK.
Imagine that your eye is like a camera. There is a lens and an opening at the front that focuses objects onto the retina at the back of your eye. The macula lies in the centre of the retina, which is sensitive to light.
Sometimes the cells of the macula become damaged and you lose the ability to appreciate colours or focus on detailed activities like reading. The condition rarely causes total blindness but can blur your central vision and sometimes make you sensitive to light.
It normally affects those over 60 years old, earning the name age related macular degeneration (ARMD), but a genetic form of the condition can also affect children and young people.
Doctors do not know exactly why the cells of the macular start to fail. One theory is that ARMD is triggered by free-radicals, harmful chemicals that your body picks up from sunlight, the atmosphere and cigarette smoke.
But there are some steps you can take to protect your eyes for the future. Follow our guide to eating your way to better eyesight.
Eat your greens
A recent study by the Florida International University found that eyes containing higher amounts of a nutrient called lutein were up to 80 per cent less likely to be suffering from ARMD.
Lutein protects the eye by forming pigments in the macula. The pigments help with vision by filtering out harmful blue light wavelengths that can damage the eye. The more pigments your eye contains, the less likely it is to fall prey to ARMD.
The Eyecare Trust, a national charity devoted to raising awareness of eye health, says, ‘There is increasing evidence to show that eating vegetables containing lutein is crucial to maintaining pigment density levels in the macula.’ Unfortunately lutein is not generated naturally by the body so you need to make sure you are getting enough from other sources.
These are mainly green leafy vegetables like spinach, broccoli and kale. A study in the American Journal of Clinical Nutrition found that eating a teaspoon of green leafy veggies with a small amount of fat raised blood lutein levels by nearly 90 per cent.
You need to eat lutein-rich vegetables for several months before seeing any benefits. But if you get bored of eating spinach, you can take a vitamin supplement to boost your lutein levels. These are available from all major health food stores.
A study published in Investigative Ophthalmology and Visual Science discovered that volunteers taking 10 mg of natural lutein supplements every day for 12 weeks significantly increased the amount of macular pigment in their eyes.
Start crunching on carrots
It is true – eating carrots can help you see in the dark. The essential nutrient responsible is carotene which is turned into vitamin A by the liver.
Vitamin A protects the eyes by helping to absorb the light energy that passes into the eye. Increased levels of vitamin A means
your eyes can absorb more energy and become more sensitive in dim light, helping you see more effectively.Karen Sparrow, spokeswoman for opticians Vision Express, says, ‘Children that are deficient in vitamin A often have dry eyes and in extreme cases can suffer from night ‘blindness’ where they have trouble seeing in the dark.’
Good sources of carotene are carrots, mangoes and cabbage. You can also find it in cod liver oil, milk and eggs.
Another fruit famed for its ability to boost night vision is blueberries. Anecdotal evidence from RAF pilots in World War Two shows they felt their night vision improved after eating blueberries.
The ‘magic’ ingredient in blueberries is a group of compounds called anthocyanosides. These attach to the area of the retina that is responsible for adjusting the eye to see in the dark.
You will need to eat blueberries for more than two months before starting to notice any effects. If they are difficult to get hold of, you can take them in capsule form or tablets, available from good health food shops. Aim to take up to 600 mg every day.
Read more: http://www.dailymail.co.uk/health/article-99368/Can-eat-improve-eyesight.html#ixzz3uisUgsa0
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8 Signs You May Have Gluten Intolerance
Almost anybody can tell you at least a little bit about gluten, as it has become quite the villain in today’s dietary world. In reality, gluten intolerance is a very serious issue and, although it may be up on the radar recently, it is more than just a passing fad.
Most people tend to consider gluten intolerance to be a food allergy or they may equate it with celiac disease. It is neither. It is a condition that occurs in the gut and if it is not cared for properly, it can affect your lifestyle in many ways.
When gluten proteins remain undigested in the gut, they are considered a foreign invader by the body and treated as such. As a result, your gut can become irritated and the absorption of food is reduced significantly.
Gastrointestinal issues can cause a number of uncomfortable problems, including pain, diarrhea and vomiting. When it comes to gluten intolerance, however, the signs may be similar or they could be quite different. Unfortunately, an issue with gluten intolerance often goes undiagnosed because most people continue to eat gluten and simply ignore the symptoms they are experiencing. Doing so can lead to additional diseases and autoimmune problems that could last a lifetime.
The following are 8 common signs that could point to gluten intolerance. If you are experiencing these symptoms with any severity, your doctor should be consulted.
1. Stomach Pain – One of the most common signs of gluten intolerance is stomach pain, along with other gastrointestinal issues. Those issues can include bloating, diarrhea, gas and constipation. When you eat foods that contain gluten, it can irritate the lining of the small intestine and can affect your ability to absorb vitamins and minerals from the food you’re eating.
2. Dizziness – Although most people would ignore this issue or consider it to be something else, gluten intolerance can often lead to disorientation, brain fog and feeling as if you are off-balance. Those issues are more likely to occur after you eat foods that contain gluten.
If you constantly have a cloudy feeling, don’t consider it to be normal, it isn’t! After you removed gluten from your diet, you may feel as if the cloud has been lifted from your thoughts.
3. Mood Swings – It is true that many different issues could lead to mood swings but gluten intolerance is one of those issues that should not be ignored. Many people that have such an intolerance feel as if they are anxious, irritable and upset for no reason after eating gluten.
4. Migraines – headaches can occur for many reasons as well but gluten intolerance can lead to chronic migraines and it should be considered a warning sign. Typically, the migraine will occur anywhere from 30 to 60 minutes after you eat.
5. Skin Itchiness – Due to the fact that your gut is having a problem processing gluten, inflammation is likely to follow. Your skin may also experience problems as a result of the inflammation, and it can show in a number of different ways. When your gut is unhappy, it can lead to dry, itchy skin and issues such as psoriasis and eczema.
6. Fibromyalgia – Approximately 4% of the population in the United States, mostly women, suffer from fibromyalgia. There are some rheumatology experts who feel as if gluten sensitivity may have a lot to do with the prevalence of fibromyalgia. It may not be directly related to it, but the gluten sensitivity could cause health problems that would lead to a secondary form of fibromyalgia.
7. Chronic Fatigue – When there are problems in the body, you are likely to feel mentally and physically exhausted. Even though you may be getting plenty of sleep at night, you still wake up in the morning feeling as if you are drained. This also has a lot to do with inflammation and the energy your body is expanding while it tries to manage the gluten proteins that you should not be eating.
8. Lactose Intolerance – The symptoms of gluten intolerance and lactose intolerance are very similar to each other. That is why it shouldn’t be surprising that individuals who have a problem with lactose may be more likely to have a problem with gluten proteins. In addition, dairy can lead to acid reflux and in turn, that can be a large part of gluten intolerance.
Posted by Erin Peck – Healthy eating! #Weightloss
You’ve heard the argument for getting your 5-7 servings of fruits and vegetables a day, but maybe you need another reason to choose an apple over a Snickers bar and steamed veggies over buttered bread. In addition to weight loss, clearer skin, and a better feeling body, fruits and vegetables contain natural antioxidants that fight aging. The free radical theory of aging states that we age because our cells accumulate free radical damage from exposure to smoking, air pollutants, the sun, and chemicals. To fight premature aging of the cells you can eat foods high in antioxidants that counteract and fight free radicals.
Next time you go shopping toss these antioxidant rich foods in your basket and eat to good health!
This tree-like veggie is known in the health community for providing the most concentrated source of vitamin C, a premier antioxidant nutrient. Vitamin C provides support of the body’s oxygen metabolism and lowers the risk of chronic inflammation and cancer risk. If that wasn’t enough, broccoli contains several carotenoids, which function as key antioxidants.
You may skip over these fruits, but apricots pack a powerful punch of antioxidants including carotenoids and vitamin A, which is needed for cell growth and immune system function. This fruit is also good for your vision, full of potassium, and contains a healthy serving of fiber.
These fruits may already be your favorite topping for yogurt and granola or a sweet treat after dinner, but these small berries provide the body with specific antioxidants that can’t be found in any other food. In addition to high levels of vitamin C and anthocanines, raspberries contain ellagitannins, which make up 50 percent of a raspberries antioxidant effect.
This tiny fruit is packed full of queritrin and ellagic acid, which fight off the body’s cancerous cells to prevent cancer from developing. Try to eat an organic version of this fruit or drink cherry juice for your daily dose of these cancer-fighting antioxidants.
Contrary to the popular belief that this water-packed summer treat is made up of only water and sugar, watermelon is actually a nutrient dense food that is full of antioxidants. This melon is full of vitamin C and lycopene, which is associated with a decreased risk of prostate cancer.
This yummy vegetable contains some of the most powerful, polyphenol antioxidants including quercetin, which fights against cancer and heart disease, rutin which is anti inflammatory and anti-allergenic, and anthocyanins that help with urinary tract health, memory function, and graceful aging.
Probably one of the most commonly known antioxidant rich foods, these berries do pack a powerful punch of health, especially considering their small size. One cup of natural, wild blueberries contains more antioxidant capacity than 20 other fruits and vegetables. For blueberries their antioxidant power comes from the blue pigment in the berries, which protects against inflammation, Alzheimer’s disease, and other degenerative diseases.
This leafy green is already loved for its high levels of fiber, potassium, and multiple vitamins. In addition to being full of healthy goodness, spinach is full of the carotenoids luten and zeaxanthin, which protect the eyes from damage, fight against cataracts, and age-related macular degeneration.
9. Kidney Beans
You may already love beans as a source of protein, fiber, and nutrients, but kidney beans are also exceptionally rich in flavonoids, a class of antioxidants that helps fight aging and the presence of free radicals in the body.
You may already know that oranges are high in vitamin C, but this particular vitamin is the primary water-soluble antioxidant in the body. It works to prevent damage inside and outside the cells to prevent colon cancer. In addition it can reduce the severity of inflammatory conditions like asthma, osteoarthritis, and rheumatoid arthritis.
gPosted by Crisha Alyziah Miller -When you have iron-deficiency, your cells can’t get enough oxygen. How can you tell if your levels are a little low? Be on the lookout for these 10 warning signs.
Iron is crucial to biologic functions, including respiration, energy production, DNA synthesis, and cell proliferation. Although the prevalence of iron-deficiency anemia has declined somewhat recently, iron deficiency continues to be the top-ranking cause of anemia worldwide.
The human body has evolved to conserve iron in several ways, including the recycling of iron after the breakdown of red cells and the retention of iron in the absence of an excretion mechanism.
However, since excess levels of iron can be toxic, its absorption is limited to 1 to 2 mg daily, and most of the iron in the body (about 25 mg per day) is recycled by macrophages that phagocytose senescent erythrocytes. The latter two mechanisms are controlled by the hormone hepcidin, which maintains total-body iron within normal range, avoiding both iron deficiency and excess.
Hepcidin is a peptide hormone that is synthesized primarily in the liver. It functions as an acute-phase reactant that adjusts fluctuations in plasma iron levels by binding to and inducing the degradation of ferroportin, which exports iron from cells. In iron deficiency, the transcription of hepcidin is suppressed. This adaptive mechanism facilitates the absorption of iron and the release of iron from body stores.
In most cases, iron resistance is due to disorders of the gastrointestinal tract. Partial or total gastrectomy or any surgical procedure that bypasses the duodenum can cause resistance to oral iron. Laparoscopic Roux-en-Y gastric bypass, which is performed in selected obese patients to reduce caloric intake and to correct diabetes, is an emerging cause of iron deficiency and anemia because the procedure effectively removes an active iron absorption site from the digestive process and increases gastric pH. Helicobacter pylori infection decreases iron absorption because the microorganism competes with its human host for available iron, reduces the bioavailability of vitamin C, and may lead to microerosions that cause bleeding. Since it is estimated that half the world’s population is infected with H. pylori, clinicians should be aware of the possibility of infection and provide treatment in order to eradicate this source of iron-resistant iron-deficiency anemia.
Patients with malabsorption and genetic iron-refractory iron-deficiency anemia may require intravenous iron. Intravenous administration is also preferred when a rapid increase in hemoglobin level is required or when iron-deficiency anemia caused by chronic blood loss cannot be controlled with the use of oral iron, as is the case in patients with hereditary hemorrhagic telangiectasia. Active inflammatory bowel disease is an emerging indication for the use of intravenous iron; oral iron is not only ineffective but may also increase local inflammation. Intravenous iron is essential in the management of anemia in patients with chronic kidney disease who are receiving dialysis and treatment with erythropoiesis-stimulating agents.