Saturday, 5 March 2016
You 'ARE' what you 'EAT'
How Does Food Impact Health?
The food we eat gives our bodies the "information" and materials they need to function properly. If we don't get the right information, our metabolic processes suffer and our health declines.
If we get too much food, or food that gives our bodies the wrong instructions, we can become overweight, undernourished, and at risk for the development of diseases and conditions, such as arthritis, diabetes, and heart disease.
In short, what we eat is central to our health.
The nutrients in food enable the cells in our bodies to perform their necessary functions. This quote from a popular textbook describes how the nutrients in food are essential for our physical functioning.
"Nutrients are the nourishing substances in food that are essential for the growth, development and maintenance of body functions. When nutrient intake does not regularly meet the nutrient needs dictated by the cell activity, the metabolic processes slow down or even stop."
In other words, nutrients give our bodies instructions about how to function. In this sense, food can be seen as a source of "information" for the body.
Thinking about food in this way gives us a view of nutrition that goes beyond calories or grams, good foods or bad foods. This view leads us to focus on foods we should include rather than foods to exclude.
Instead of viewing food as the enemy, we look to food as a way to create health and reduce disease by helping the body maintain function.
Why should I care?
The nutrients in food give our bodies the information and materials they need to function properly. But our daily diets may not always be providing all the information our bodies need.We all know that we need to get a basic balance of nutrients every day, but we may not be aware of the standard nutrients needed for the body to function.
Moreover, some of our processed foods, junk foods include chemically-altered fats and sugars that may be giving our bodies the wrong signals.
The Functional Medicine Perspective
One component of Functional Medicine focuses on how diet impacts health and function. When Functional Medicine practitioners examine the role of nutrition in chronic disease, they look at multiple systems, such as the digestive system, the immune system, and the detoxification system, because of the interconnections between those systems. For instance, because 80% of the immune system is contained in the gastrointestinal system, a person's issues with immunity could be related to faulty digestion.
Functional Medicine maintains that chronic disease is almost always preceded by a period of declining health in one or more of the body's systems.
One of the ways Functional Medicine seeks to address declining health is to provide the foods and nutrients needed to restore function. This is a cost effective, non-invasive intervention that aims to stop the progression into disease.
Example of Cardiovascular Disease
When taking a nutritional approach to health and disease, it is important to understand that one disease might have multiple causes, and one underlying dysfunction might cause multiple diseases. Cardiovascular disease may be among the clearest examples of this concept.
Researchers have shown that the development of heart disease can be triggered by multiple factors. These factors include insulin resistance, elevated homocysteine, oxidative stress, elevated cholesterol, hypertension, heavy metal toxicity, stress, and inflammation.
Each of these factors can be influenced by nutrition and each, in turn, impact our nutritional needs.
To conclude, food with correct nutrients can be the medicine to your body if taken with care. As I always say FOOD is MEDICINE. Take Care.
Friday, 4 March 2016
Foods & Inflammation in Body
What does inflammation have to do with cancer?
Our body’s immune system forms a defensive shield that any fighting force would be proud of. One of its most powerful weapons is inflammation, a carefully orchestrated manoeuvre designed to eliminate enemies such as bacteria, injured cells and chemical irritants. Without it, we probably wouldn’t survive beyond infancy.But inflammation has a split personality – one that can wreak havoc for those unfortunate enough to experience it. And we now know that inflammation’s dark side is a powerful force in cancer development, where it aids and abets tumour growth and spread around the body.Prolonged inflammation can damage your body’s healthy cells and tissue, and weaken your immune system.However, not all inflammation is bad. Your body’s inflammatory response is essential for you to heal. This response tells your body’s immune system to send white blood cells and chemicals to help fight off infection or repair an injury.But when inflammation persists, or when your body triggers a response when you don’t have an infection or injury, it’s cause for concern.
Other causes of chronic inflammation can include obesity, smoking, stress, lack of exercise, exposure to secondhand smoke and diet choices. And worse, chronic inflammation often shows no signs.
The good news is you can reduce chronic inflammation and lower your cancer risks. It starts with your diet.
Add more plant foods to your plate - Plant foods are the only foods that contain anti-inflammatory phytonutrients. Plus, they are high in the antioxidants and fiber your body needs to stay cancer-free. Fiber also can lower levels of C-reactive protein (CRP), a protein in the blood that signals inflammation.
Foods that combat inflammation. Include plenty of these anti-inflammatory foods in your diet:
Tomatoes
Olive oil
Green leafy vegetables, such as spinach, kale, and collards
Nuts like almonds and walnuts
Fatty fish like salmon, mackerel, tuna, and sardines
Fruits such as strawberries, blueberries, cherries, and oranges
Anti-inflammation foods
On the flip side are foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease. Particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.
Anti-inflammatory eating
To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,”.
Stress, unhealthy inflammatory foods and low activity levels can make this risk even worse.
Here is a list of 13 anti-inflammatory foods that are supported by science.
1. Berries - Berries are small fruits that are packed with fiber, vitamins and minerals. Although there are dozens of varieties, some of the most common berries include:
Strawberries.
Blueberries.
Raspberries.
Blackberries
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce the risk of disease.
Your body produces natural killer cells (NK), which help keep your immune system functioning properly.
One study found that men who consumed blueberries every day produced significantly more NK cells, compared to men who did not.
2. Fatty Fish - Grilled Salmon - Fatty fish are a great source of protein and the long-chain omega-3 fatty acids, EPA and DHA. Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
Salmon.
Sardines.
Herring.
Mackerel.
Anchovies.
3. Broccoli - Broccoli is extremely nutritious.It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts and kale.Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer.
4. Avocados - Avocados are a true “superfood.” They’re packed with potassium, magnesium, fiber and heart-healthy monounsaturated fats.
They also contain carotenoids and tocopherols, which are linked to reduced cancer risk.
In addition, one compound in avocados has been shown to reduce inflammation in young skin cells.
5. Green Tea - You’ve probably already heard that green tea is one of the healthiest beverages you can drink.It’s been shown to reduce the risk of heart disease, cancer, Alzheimer’s disease, obesity and other conditions. Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.
6. Peppers- Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects.Bell peppers contain the antioxidant quercetin, which has been shown to reduce one marker of oxidative damage in people with sarcoidosis.Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier aging.
7. Mushrooms - Mushrooms are fleshy structures produced by certain types of fungi.Thousands of varieties exist throughout the world, but only a few are edible and grown commercially.These include truffles, portobello mushrooms and shiitake, to name a few.Mushrooms are very low in calories and rich in all of the B vitamins, selenium and copper. Mushrooms also contain lectins, phenols and other substances that provide anti-inflammatory protection.
8. Grapes - Grapes contain anthocyanins, which reduce inflammation.They may also decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s disease and eye disorders.Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.
9. Turmeric - Turmeric is a spice with a strong, earthy flavor that’s often used in curries and other types of Indian dishes.It has received a lot of attention for its content of the powerful anti-inflammatory nutrient curcumin.Turmeric is effective at reducing the inflammation related to arthritis, diabetes and other diseases. When people with metabolic syndrome took 1 gram of curcumin daily, they experienced a significant decrease in CRP when compared to placebo.Eating black pepper along with turmeric enhances the effects. Black pepper contains piperine, which can boost curcumin absorption by 2,000%.
10. Extra Virgin Olive Oil - Extra virgin olive oil is one of the healthiest fats you can eat.It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.Many studies have analyzed olive oil’s anti-inflammatory properties.It’s been linked to a reduced risk of heart disease, brain cancer and other serious health conditions.
11. Dark Chocolate and Cocoa - Dark chocolate is delicious, rich and satisfying. It’s also packed with antioxidants that reduce inflammation. These may also reduce the risk of disease and lead to healthier aging.Flavanols are responsible for chocolate’s anti-inflammatory effects, and also keep the endothelial cells that line your arteries healthy.
12. Tomatoes - The tomato is a nutritional powerhouse. Tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
13. Cherries - Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation. Although the health-promoting properties of tart cherries have been studied more, sweet cherries also provide benefits.
As I always say " Food is Medicine"
Our body’s immune system forms a defensive shield that any fighting force would be proud of. One of its most powerful weapons is inflammation, a carefully orchestrated manoeuvre designed to eliminate enemies such as bacteria, injured cells and chemical irritants. Without it, we probably wouldn’t survive beyond infancy.But inflammation has a split personality – one that can wreak havoc for those unfortunate enough to experience it. And we now know that inflammation’s dark side is a powerful force in cancer development, where it aids and abets tumour growth and spread around the body.Prolonged inflammation can damage your body’s healthy cells and tissue, and weaken your immune system.However, not all inflammation is bad. Your body’s inflammatory response is essential for you to heal. This response tells your body’s immune system to send white blood cells and chemicals to help fight off infection or repair an injury.But when inflammation persists, or when your body triggers a response when you don’t have an infection or injury, it’s cause for concern.
Other causes of chronic inflammation can include obesity, smoking, stress, lack of exercise, exposure to secondhand smoke and diet choices. And worse, chronic inflammation often shows no signs.
The good news is you can reduce chronic inflammation and lower your cancer risks. It starts with your diet.
Add more plant foods to your plate - Plant foods are the only foods that contain anti-inflammatory phytonutrients. Plus, they are high in the antioxidants and fiber your body needs to stay cancer-free. Fiber also can lower levels of C-reactive protein (CRP), a protein in the blood that signals inflammation.
Foods that combat inflammation. Include plenty of these anti-inflammatory foods in your diet:
Tomatoes
Olive oil
Green leafy vegetables, such as spinach, kale, and collards
Nuts like almonds and walnuts
Fatty fish like salmon, mackerel, tuna, and sardines
Fruits such as strawberries, blueberries, cherries, and oranges
Anti-inflammation foods
On the flip side are foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease. Particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.
Anti-inflammatory eating
To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,”.
Stress, unhealthy inflammatory foods and low activity levels can make this risk even worse.
Here is a list of 13 anti-inflammatory foods that are supported by science.
1. Berries - Berries are small fruits that are packed with fiber, vitamins and minerals. Although there are dozens of varieties, some of the most common berries include:
Strawberries.
Blueberries.
Raspberries.
Blackberries
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce the risk of disease.
Your body produces natural killer cells (NK), which help keep your immune system functioning properly.
One study found that men who consumed blueberries every day produced significantly more NK cells, compared to men who did not.
2. Fatty Fish - Grilled Salmon - Fatty fish are a great source of protein and the long-chain omega-3 fatty acids, EPA and DHA. Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
Salmon.
Sardines.
Herring.
Mackerel.
Anchovies.
3. Broccoli - Broccoli is extremely nutritious.It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts and kale.Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer.
4. Avocados - Avocados are a true “superfood.” They’re packed with potassium, magnesium, fiber and heart-healthy monounsaturated fats.
They also contain carotenoids and tocopherols, which are linked to reduced cancer risk.
In addition, one compound in avocados has been shown to reduce inflammation in young skin cells.
5. Green Tea - You’ve probably already heard that green tea is one of the healthiest beverages you can drink.It’s been shown to reduce the risk of heart disease, cancer, Alzheimer’s disease, obesity and other conditions. Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.
6. Peppers- Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects.Bell peppers contain the antioxidant quercetin, which has been shown to reduce one marker of oxidative damage in people with sarcoidosis.Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier aging.
7. Mushrooms - Mushrooms are fleshy structures produced by certain types of fungi.Thousands of varieties exist throughout the world, but only a few are edible and grown commercially.These include truffles, portobello mushrooms and shiitake, to name a few.Mushrooms are very low in calories and rich in all of the B vitamins, selenium and copper. Mushrooms also contain lectins, phenols and other substances that provide anti-inflammatory protection.
8. Grapes - Grapes contain anthocyanins, which reduce inflammation.They may also decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s disease and eye disorders.Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.
9. Turmeric - Turmeric is a spice with a strong, earthy flavor that’s often used in curries and other types of Indian dishes.It has received a lot of attention for its content of the powerful anti-inflammatory nutrient curcumin.Turmeric is effective at reducing the inflammation related to arthritis, diabetes and other diseases. When people with metabolic syndrome took 1 gram of curcumin daily, they experienced a significant decrease in CRP when compared to placebo.Eating black pepper along with turmeric enhances the effects. Black pepper contains piperine, which can boost curcumin absorption by 2,000%.
10. Extra Virgin Olive Oil - Extra virgin olive oil is one of the healthiest fats you can eat.It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.Many studies have analyzed olive oil’s anti-inflammatory properties.It’s been linked to a reduced risk of heart disease, brain cancer and other serious health conditions.
11. Dark Chocolate and Cocoa - Dark chocolate is delicious, rich and satisfying. It’s also packed with antioxidants that reduce inflammation. These may also reduce the risk of disease and lead to healthier aging.Flavanols are responsible for chocolate’s anti-inflammatory effects, and also keep the endothelial cells that line your arteries healthy.
12. Tomatoes - The tomato is a nutritional powerhouse. Tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
13. Cherries - Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation. Although the health-promoting properties of tart cherries have been studied more, sweet cherries also provide benefits.
As I always say " Food is Medicine"
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