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Denver Nutrition, LLC
Transformation Through Nutrition
with Nutrition Therapy

Debbie Allen, MNT, CHHP
Master Nutrition Therapist

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Calm Inflammation With Food

Inflammation is the body's natural response to infection and injury. Inflammation is an important defense mechanism that helps our body to heal by bringing nutrients and immune cells to the affected area. However, whole-body inflammation, on the other hand, is damaging rather than helpful. This chronic form of inflammation is associated with a host of problems such as the painful swelling associated with arthritis, heart disease, and some kinds of cancer.

What causes chronic inflammation?
Many things can cause chronic inflammation: Stress, including the amount of stress we experience; lack of exercise, DNA genetics and a variety of toxins that we're exposed to. However, diet can play a part in the process, as well. Our everyday diet and lifestyle contributes to lower or raise our inflammation levels.

antiinflammatory-food-pyramid Eating a diet rich with anti-inflammatory foods can help minimize the pain of inflammation. Eating the proper balance of food that will provide steady energy, balanced vitamins, minerals, healthy essential fatty acids, dietary fiber, and protective phytonutrients.

Cooking, selecting and preparing foods based on scientific knowledge of how they can help your body maintain optimum health, along with influencing inflammation.

Certain foods, called anti-inflammatory foods, have the capability to reduce inflammation. Of course, the opposite of that is true as well – some foods can increase your body's inflammatory response, potentially increasing your risk of chronic disease.

Eat simple unprocessed foods
Eat whole foods that are unprocessed and that grew or lived outdoors.
Fruits, vegetables, roasted or grilled pastured lean meats, wild fish, eggs, nuts and seeds. These are items that grew or lived outdoors. Consume a more balanced ratio of "healthy fats" including omega-6 and omega-3 fatty acids.

Healthy Fats
Healthy fats from food help calm the "fire" in your gut. Foods High In Omega-3s: Walnuts, flax seeds, salmon, herring, mackerel, sardines, anchovies and trout are some great sources include. You may also consider supplementation: tuna omega oil from Standard Process is one of favorites.

Oily fish is recommended by the (AHA) American Heart Association. Eating anti-inflammatory omega-3 fatty acids from rich oily fish such as salmon, sardines, tuna, trout, herring and mackerel at least twice a week has been shown to reduce the risk of arterial plaque as well as cardiac death.

Antioxidant-Rich Fruits and Vegetables
anti-inflam-foodEat a "rainbow" of colors. The more colors you eat, the better; each color represents the presence of different health-promoting phytochemicals. Some great fruits to start eating regularly are apples, avocados, blueberries, raspberries, papaya, cantaloupe, apricots, cherries, plums and watermelon. Some antioxidant-rich vegetables include arugula, asparagus, kale, spinach, broccoli, cauliflower, squash, pumpkin, bell peppers, sweet potato and turnip greens.

Breathe Deeply to Activate Vagus Nerve
Breathing is essential to our survival and to our good health. Deep breathing activates our Parasympathetic Nervous System, which helps clear our mind, burn fat, speed up our metabolism, and remove toxins from our body. In fact, 70% of all the toxins produced in our bodies are removed through breathing!

The vagus nerve, located in our brain, is in charge of our parasympathetic nervous system — it decreases our heart rate and blood pressure by deactivating the human’s “fight or flight” mechanisms, including anxiety.
    When we stimulate our vagus nerve through breathing, we can gain control over our raging heart rate and rising blood pressure.
  • Breathe more slowly.
  • Breathe more deeply, from the belly.
  • Exhale longer than you inhale.
Inflammation Underlies Much Disease (4 minutes)
Dr Andrew Weil shares his knowlegde about how inflammation affects your body and how it’s the common underlying factor in many serious diseases:

Inflammation Triggers the Symptoms of Disease

Disease Mechanism
Allergy 4 Immune Mediated Types + Sensitivities, all of which cause inflammation
Alzheimer's Chronic inflammation destroys brain cells
Anemia Inflammatory cytokines attack erythropoietin production
Ankylosing Spondylitis Inflammatory cytokines induce autoimmune reactions against joint surfaces
Asthma Inflammatory cytokines induce autoimmune reactions against airway lining
Autism Inflammatory cytokines induce autoimmune reactions in the brain arresting right hemisphere development
Arthritis Inflammatory cytokines destroy joint cartilage and synovial fluid
Carpal Tunnel Syndrome Chronic inflammation causes excessive muscle tension shortening tendons in the forearm and wrist compressing the nerves.
Celiac Chronic immune mediated inflammation damages intestinal lining
Crohn's Disease Chronic immune mediated inflammation damages intestinal lining
Congestive heart failure Chronic inflammation contributes to heart muscle wasting
Eczema Chronic inflammation of the gut and liver with poor detoxification and often antibodies against Transglutaminase-3.
Fibromyalgia Inflamed connective tissue often food allergy related and exacerbated by secondary nutritional and neurological imbalances.
Fibrosis Inflammatory cytokines attack traumatized tissue
Gall Bladder Disease Inflammation of the bile duct or excess cholesterol produced in response to gut inflammation
GERD Inflammation of the esophagus and digestive tract nearly always food sensitivity and pH driven
Guillain-Barre Autoimmune attack of the nervous system often triggered by autoimmune response to external stressors such as vaccinations.
Hashimoto's Thyroiditis Autoimmune reaction originating in the gut triggered by antibodies against thyroid enzymes and proteins
Heart attack Chronic inflammation contributes to coronary atherosclerosis
Kidney failure Inflammatory cytokines restrict circulation and damage nephrons and tubules in the kidneys
Lupus Inflammatory cytokines induce an autoimmune attack against connective tissue
Multiple Sclerosis Inflammatory cytokines induce autoimmune reactions against myelin
Neuropathy Inflammatory cytokines induce autoimmune reactions against myelin and vascular and connective tissues which irritate nerves.
Pancreatitis Inflammatory cytokines induce pancreatic cell injury
Psoriasis Chronic inflammation of the gut and liver with poor detoxification
Polymyalgia Rheumatica Inflammatory cytokines induce autoimmune reactions against muscles and connective tissue
Rheumatoid Arthritis Inflammatory cytokines induce autoimmune reactions against joints
Scleroderma Inflammatory cytokines induce an autoimmune attack against connective tissue
Stroke Chronic inflammation promoted thromboembolic events
Surgical complications Inflammatory cytokines (often pre-dating the surgery) slow or prevent healing

Are you curious and want to learn more about calming your inflammation with food? Please contact me, Debbie Allen, Master Nutrition Therapist. Please note that I am reminding you that these tips are not intended as medical advice. Please contact me or work with your health professional to determine what’s right for you.

Good health begins with taking responsibility for our own body.
Contact Me Now to Begin Your Transformation.

If you have questions, need more information or would like to schedule
a FREE 30 minute phone consult: Call Debbie Allen, MNT at 303-782-4842.

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