Anti-inflammatory diet - JP Fitness Forums

TrainingGirl · 02-06-2006, 03:56 PM

Kaiser mentioned this in my log, and I'm wondering if anyone (inluding you K if you have more info) has any links or additional information on exactly what foods are included and excluded in an anti-inflammatory diet.

TIA

Lost Dog · 02-06-2006, 04:00 PM

Not sure what should be avoided, but fish oil is a big one to add to your diet.

A lot of people take them, but often they only take the amount that the bottle says. Usually 3 or 4 caps per day, if that. I think that's better than nothing, but an effective dose is often found at much higher levels. 3-6g of combined EPA/DHA is often used. That can mean swallowing 10-20 capsules per day, however.

Marykaa · 02-07-2006, 02:14 AM

LOST DOG.. I never knew "why" take more.. but I hurt myself alot and for long times .. elbow, shoulder etc.. from what you're saying I'll more for a while.. should I really feel a difference or just believe in it?

Lost Dog · 02-07-2006, 09:09 AM

I don't know if you'll notice anything or not. I believe it.

I don't have anything to link, but I've read all sorts of omega-3 sections of books in the health and diet section of the bookstore. The one thing I found to be a common thread, no matter what the bent of the author (vegetarians aside, of course), was a belief that Fish Oil based Omega-3s were good for you and helped with inflamation and ALL SORTS of other maladies.

The lack of Omega-3s in the modern diet likely leads to all sorts of medical problems. Short term, like inflamation, asthma, etc., and long term, like cancers, obesity, etc.

Throughout history, all animals products were richer in Omega-3s, since they were free to graze on grasses, etc. The feeding of grains and protein supplements causes them to be lower in Omega-3s and higher in Omega-6s. This is bad.

Take fish oil and try to minimize sources of Omega-6s (soy bean oil is the most common source in modern diets, with corn oil a close second (I think). These oils are common in everything, including "healthy" salad dressings).

PaulJ · 02-07-2006, 09:14 AM

TG

here are two links.

http://www.drlockie.com/profiles/diet_art.htm

http://www.nfra.net/fibromyalgia_diet.php

The fibro and arthritic diet are similar in ways . You won't like some of the requirements though. That being said, my sister has fibro and when she watches her diet sher pain levels do decrease. Hope these help or lead to what you were looking for

BFG · 02-07-2006, 09:36 AM

thinks back to parents grwoing up taking Cod liver oil

TG have you done a search on a support group for your condition??? I think alot say non dairy but ould be wrong

BFG · 02-07-2006, 09:37 AM

here ya go read and errr digest.....

http://nutrition.about.com/od/dietsf...inflamfood.htm

BFG · 02-07-2006, 09:39 AM

was totaly wrong on dairy that was for those with myelin impairment sorry

OldGuy · 02-07-2006, 09:45 AM

You might want to check out some articles written by Udo Erasmus. He's been researching EFA's for years and is considered an expert on them

www.udoerasmus.com

Lost Dog · 02-12-2006, 12:53 PM

TG,

I forgot an important thing in my posts about the Omega-3s. I kinda said it, but I kinda glossed over it. It's important to lower the amount of Omega-6s as much as to raise Omega-3s. It's the ratio of 3s to 6s that's out of whack in our diets today. Too many 6s, compared to 3s, and we become far more succeptible to inflammation.

Most of us here are aware of the good and bad carbs, but often in our lower-carb diets, we keep eating soybean oil, corn oil, peanut oil, etc. at the expense of other, more healthful fats. Many of these original food sources are fine and contain other healthy properties, but it must be remembered that it takes an effort to LOWER the 6s while raising the 3s. You can eat soy, corn, and peanuts (and I do), but try to avoid these oils, when possible.

One can swallow 20 caps of fish oil per day, but if they keep eating the "healthy" low carb dressings, filled with soybean or corn oil, they'll never get the ratio even close to good.

Walnut oil makes delicious dressings! Canola oil (Thanks, Canada!) is great for cooking and for dressings where you don't want a distinctive flavor.

At this point, you're probably thinking "Yeah, yeah! I've got it already! Stop typing!" So I will...

Later,

Roland

oxymoron · 02-14-2006, 09:04 AM

TG, I'm on board with everything that has been said here about fish oil/Omega-3. Another thing that should be a big part of an anti-inflammatory diet is lots of green tea (preferably from good quality young loose leaves). Doubtless you'll have come across this already as I see there is quite a bit of info on this on the 'net..

I started taking the combo of green tea/fish oil about a year ago and found I was able to go off some stomach acid meds that I'd been taking for years after a few months. I can't help but wonder if inflammation was part of the reason as my family is very auto-immune susceptible..

oxymoron · 02-14-2006, 09:12 AM

Also, re the O-3's - probably best to go with a super pure variety in your situation.. I have a list from John Berardi's forum of his recommendations for who produces these purified oil caps...

The Zone, Nordic Naturals, Carlson and Genuine Health

Kaiser · 02-14-2006, 10:25 AM

LD has given good advice. Here's the best quick summaries I've ever seen on the subject. I'd post the entire thing, but it is copyrighted and I don't want JP to get busted.

Essentially, avoid hydrogenated fats and trans fatty acids, something most of us here do anyway. Take in fish oil, loads of antioxidant foods, soy, and a ton of ginger and turmeric and citrus-sourced bioflavanoids. The great thing about this diet is it is pretty much 'clean eating' as we define it anyway, and you just add a little more of 'the good stuff'.

http://www.drweil.com/u/QA/QA252779/
http://www.drweil.com/u/QA/QA357903/
http://www.drweil.com/u/QA/QA359518/

OldGuy · 02-14-2006, 01:27 PM

Interesting reading.

Lost Dog · 02-14-2006, 05:33 PM

TG,

I know I only read the book ( http://forums.jpfitness.com/showflat...0#Post22054938 ) the other day, but I already believed a lot of the "paleo" dietary theory after reading from Berardi and our good Doctor Williams over the past year or so.

First, I have absolutely no training of any sort involving fitness or nutrition, so this is just a normal (in theory) guy writing this...

That being said, there might be a link between inflammation in the joints (among other things) and a high acid level (acidosis) in the blood and other bodily fluids. I never really cared about acid/base balance. I tried to eat veggies with every meal and I add baking soda to my protein shakes, but other than that, big whoop, right?

I was turned off by the first Paleo Diet book, as it had no relevence to anyone who does physical activity, but the 2nd book (above) did a good job of convincing me. I might even go buy the 1st book, just for the details within.

Anyhow, one has to decide for him/herself. There are no quick fixes and cure-alls, but I can't NOT send this info to you.

Out of curiosity, I used google and found an article on over-acidity and rheumatoid arthritis. Worth a glance.

http://www.findarticles.com/p/articl...ch/ai_97994372

By the way, the book I've linked at the top doesn't claim any cures or preventions of your ailment. In fact, there's no mention of it in the book. This is my reading of the book and other articles and linking these things in my mind. I don't want to set the wrong expectations.

Lost Dog · 02-14-2006, 05:53 PM

So, I didn't actually say what my point was. The book does an excellent job of advising what to and not to eat to keep acid/base balance in check.

The crux is that our typical diets of dairy, grains, legumes, and meats (which are all acid producing), without enough fruits and veggie (alkaline/base) to counter that results in a net acidisis of the blood. The theory is that this blood acidosis causes all sorts of ailments.

http://www.thepaleodiet.com/nutritio...ols/acid.shtml

Eliminating or reducing the acid producers and increasing the base producers can help to get things in line.

The diet in the books is very similar to Berardi's 7 Habits, but with some exceptions:

Avoid starchy carbs, grains, legumes, etc. EXCEPT after a workout. Make sure that you're taking in enough fruit and veggies to keep acid/base balance.

Lean meats with pretty much every meal.

Avoid most dairy products (protein powders are okay for workout purposes). Particularly hard cheeses, which are the worst acid producers.

Eat as much vegetables and fruit as you like. Likely more that we eat now.

Really, the biggest deviation from the 7 Habits is the dairy aspect, Berardi seems okay with yogurt, while he's made it clear that he thinks milk is bad for us. Many of his diet plans include yogurt, cottage cheese, and low fat/fat free cheeses. The Paleo Diet recommends no dairy.

Nuts and seeds are fine, but no peanuts (in agreement with Berardi here, too.)

That's about it...