What is the Anti-Inflammatory Protocol and what is it used for?

Changing how and what we eat, as well as managing stress and getting enough restful sleep has been shown in research studies to reduce pain and symptoms in people with chronic inflammatory diseases such as Rheumatoid Arthritis, Fibromyalgia, Hashimoto’s Hypothyroidism, Celiac disease, etc.. As well, there is increasing evidence that cardiovascular disease, including heart attack and stroke are inflammatory in nature and that lowering risk is best managed through dietary and lifestyle changes. For those with a strong family history of heart disease, the Anti-Inflammatory Protocol dove-tails perfectly with a low-carb high healthy fat diet.


Knowing which foods promote inflammation and why and which foods are evidence-based to have anti-inflammatory properties  and why is essential for those seeking to reduce pain and symptoms associated with a chronic inflammatory condition. Choosing foods that are nutrient densepromote gut healthaddress diet-related disruptions in hormone-regulation and that target immune system regulation are key in the Anti-Inflammatory Protocol.

Nutrient density – Every system in the body, including the immune system requires an array of vitamins, minerals, antioxidants, essential fatty acids, and amino acids to function normally. Micronutrient deficiencies and imbalances are considered key players in the development and progression of autoimmune disease, therefor attention is put on consuming the most nutrient-dense foods available. A nutrient-dense diet provides the ‘building blocks’ that the body needs to heal damaged tissues. The goal is to supply the body with a surplus of micronutrients to correct both deficiencies and imbalances, supporting regulation of the immune system, hormone and neurotransmitter production.

Gut health – It is thought that ‘gut dysbiosis’ (gut microbial imbalance) and ‘leaky gut’ may be key facilitators in the development of autoimmune disease. The foods recommended on the Anti-inflammatory Protocol support the growth of healthy levels and a healthy variety of gut microorganisms. Foods that irritate or damage the lining of the gut are avoided, while foods that help restore gut barrier function and promote healing are encouraged.

Diet-related Disruptions in hormone regulation – What we eat, when we eat, and how much we eat affects a variety of hormones that interact with the immune system. Eating foods with too much sugar or ‘grazing’ throughout the day, rather than eating food at set meals spaced apart deregulate these hormones. As a result, the immune system is typically stimulated. Promoting regulation of these hormones through diet, in turn has a modulating effect on the immune system. As well, dietary hormones that impact the immune system are also profoundly affected by how much sleep we get, how much and what kinds of activity we do, and how well we reduce and manage stress, so looking at diet and lifestyle together, is key.

Immune system regulation – Our intestines are home to millions of bacteria which live in symbiotic relationship with us.  We provide food for them and when in balance, they maintain the integrity of the gut wall, which serves as a protective barrier. When our gut ‘flora’ gets out of balance, having an excess of pathogenic bacteria, this protective barrier becomes compromised, resulting in small ‘holes’ that permit exchange between the inside of our gut and the blood stream.  This is what is called “leaky gut“. Endotoxins produced by the proliferation of “bad” bacteria can get into the blood stream, stimulating the immune system, and resulting in systemic inflammation. What becomes critical is to limit the factors that contribute to excess of the “bad bacteria” and restore a healthy amount and diversity of “good” gut microorganisms, so that the gut once again functions as a protective barrier, and immune system regulation is achieved.

What is the Anti-Inflammatory Protocol?

The Anti-Inflammatory Protocol identifies foods that promote inflammation from those that research indicates have anti-inflammatory properties. It isn’t simply a list of “eat this” and “don’t eat that”, but explains what about a particular food promotes inflammation or inhibits it. It explains the role of key inflammatory -producing compounds such as lectinssaponins and protease inhibitors, and which foods they are found in, and how eating those foods contribute to “leaky gut“. Which grains can one eat?  Which should be avoided? What about beans and lentils? Are there some better than others?

The Anti-Inflammatory Protocol explains which healthy cooking and eating fats won’t contribute to the production of Advanced Glycation End-Products (AGEs) – and how this compound causes oxidative damage to the cells in the body. Knowing this enables people to know whether oils such as grapeseed for example, are a good choice and if not, why – as well as which other oils would be preferable.

I want people to understand in simple terms how omega 6 (ω-6) fats compete for binding sites and elongation enzymes with omega 3 (ω-3) fats, as this enables them to determine whether foods such as nuts and seeds should be included in an anti-inflammatory diet. If they understand the role of hormones such as insulin and what causes it’s release, they can determine for themselves whether products like agave syrup or coconut sugar are preferable to table sugar when following an anti-inflammatory protocol. I find that once people understand the theory as to why they should eat less of certain foods (explained in ways that don’t require an educational background in science!) and they also understand which types of foods they should aim to eat more of, they are empowered to make dietary choices that contribute to reducing inflammation, as well as symptoms, along with risk factors for other inflammation-related conditions.

I consider my primary role is as an educator. I don’t want to tell someone they need to eat this food on this day and this other food on the next day.  It is far more rewarding and helpful to them, if I help them know how to make these decisions themselves.

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To our good health,

Joy


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Multivitamins in the prevention of cardiovascular disease

Multivitamins are used to prevent vitamin and mineral deficiency; however there is a common belief that taking multivitamins may prevent cardiovascular disease (CVD). This study published in the November 7, 2012 of the Journal of the American Medical Association demonstrated among this population of US male physicians that taking a daily multivitamin for more than a decade of treatment and follow-up did not reduce major cardiovascular events, including nonfatal myocardial infarction (MI), non-fatal stroke and CVD mortality.

Multivitamins are used to prevent vitamin and mineral deficiency; however there is a common belief that taking multivitamins may prevent cardiovascular disease (CVD).  This study published in the November 7, 2012 of the Journal of the American Medical Association demonstrated among this population of US male physicians that taking a daily multivitamin for more than a decade of treatment and follow-up did not reduce major cardiovascular events, including nonfatal myocardial infarction (MI), non-fatal stroke and CVD mortality.

THE STUDY

The Physicians’ Health Study II (PHS II) is a randomized, double-blind, placebo-controlled trial investigating several different vitamins including beta-carotene, vitamin E, vitamin C and a daily multivitamin. PHS II launched in 1997 with continued treatment and follow-up through 2011. The other three arms of the study looking at beta-carotene, vitamin E and vitamin C have been previously published. This study on the use of multivitamins, was just released November 7, 2012 and is entitled “Multivitamins in the Prevention of Cardiovascular Disease in Men – The Physicians’ Health Study II Randomized Controlled Trial”

SUBJECTS

A total of 14,641 male US physicians initially aged 50 years or older, including 754 men with a history of CVD at randomization, were enrolled and randomly assigned to either receive a daily multivitamin or a placebo. Of men enrolled in PHS II, 5% had a history of MI or stroke.

THE RESULTS

Over an average follow-up of ~11 years, 1732 CV events occurred, but this rate of CV events was no higher among men taking placebo than those taking a daily multivitamin.

There was no statistically significant difference in rates of MI, all stroke, hemorrhagic stroke, ischemic stroke, congestive heart failure, angina, coronary revascularization, CVD mortality, or overall mortality.

No major differences in negative effects were seen between the group receiving the multivitamin or the placebo

CONCLUSION

There is a concern that people who think they are benefiting from taking a daily multivitamin may be less likely to participate in preventive health behaviors, such as diet and exercise that are both known to reduce the risk of cardiovascular disease. Furthermore, people with heart disease or risk factors may continue to lead unhealthy lives yet take daily vitamins supplements in the hope of reducing their risk of future problems while avoiding making the needed lifestyle changes. This distraction from effective CVD prevention is viewed as the main ‘hazard’ of daily multivitamin supplementation.

The PHS II participants as a whole, exercised regularly, ate reasonably well, and didn’t smoke so the group probably represented, on average, a well-nourished population who already have adequate or optimum intake levels of nutrients, for which supplementation may offer no benefits. Multivitamin supplementation may play a role in nutritionally at-risk populations or those with nutritional deficiencies.

HOW TO KNOW IF YOU ARE GETTING ADEQUATE NUTRIENTS?

The best way to determine if you are getting all the nutrients in the amounts you need for your age and gender is to have your diet assessed by a Registered Dietitian.  BetterByDesign Nutrition has several different packages to meet your needs.  Remember, that visits to a Registered Dietitian are covered by most extended benefit plans.  As well, many companies have Employment Assistance Programs (EAPs) that will cover short term visits to a Registered Dietitian.  Click on the “Assessment Options” to see the various services we offer.