Nutrition To Prevent And Fight Chronic Disease
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This presentation discusses ways to prevent and fight inflammation that can contribute to chronic diseases such as obesity, diabetes, high blood pressure, and cardiovascular disease. The lecture will include discussion about foods and dietary practices that can help protect, restore, and maintain your health.
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Nutrition To Prevent And Fight Chronic Disease
- 1. The Anti-Inflammatory Diet Presented by: Jill Gora, M.D. Family Physician September 16, 2015
- 2. Inflammation
- 4. Acute Inflammation • Lasts for minutes, hours, days • Essential for healing • Beneficial process
- 5. But what if inflammation goes on too long, or occurs in a place where it’s not supposed to be?
- 11. Theory • Chronic overproduction of pro-inflammatory molecules leads to chronic inflammation • Certain foods can attenuate or mitigate the pro-inflammatory process
- 12. Anti-Inflammatory Diet • Derived from the healthiest components of the Mediterranean & Asian diets • Often credited to Andrew Weil, M.D.
- 13. Mediterranean Diet • High in vegetables, fruits, nuts, beans & extra-virgin olive oil • Low in meat • Includes moderate alcohol consumption (1 glass daily)
- 14. Prevention of Cardiovascular Disease with the Mediterranean Diet Estruch,R et al. N Engl J Med 2013. DOI:10.1056.NEJMoa1200303
- 15. Results • People in the two Mediterranean Diet groups were 28-30% less likely to have a heart attack or stroke • Low fat diet resulted in no significant cardiovascular benefit Estruch, R et al. N Engl J Med 2013.DOI:10.1056/NEJMoa1200303
- 16. Asian Diet • High in soy in all forms • Reduces Prostate Cancer in Asian men • Reduces Lung Cancer in men who have never smoked
- 18. Vegetables • 4-5 servings/day (minimum) • Dark leafy greens • Cruciferous vegetables • Carrots, beets, onions, peas, squashes • Sea vegetables • Rich in flavinoids & carotenoids • “Eat the rainbow” • Raw & cooked, organic
- 19. Fruits • 3-4 servings per day • Low glycemic index fruit (berries, stone fruits, oranges, pink grapefruit, cherries, red grapes, apples, pears, pomegranates) • Avoid tropical fruit • Rich in flavinoids & carotenoids • “Eat the rainbow” • In season (frozen), organic
- 20. Beans & Legumes • 1-2 servings per day • Black beans, chickpeas, black-eyed peas, lentils, adzuki, Anasazi • Rich in folic acid, Mg+, K+, soluble fiber • Low glycemic index • Eat well-cooked whole or pureed into spreads (like hummus)
- 21. Pasta • 2-3 servings per week • Organic pasta, whole wheat noodles, rice noodles, bean thread noodles, buckwheat noodles like udon & soba • Pasta cooked al dente has a lower glycemic load than fully-cooked pasta • Adding vinegar also lowers glycemic load
- 22. Whole & Cracked Grains • 3-5 servings per day • Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats • Digest slowly, reducing frequency of spikes in sugar that promote inflammation • Grains should be visible to the eye • Not whole wheat bread or products made from flour
- 23. Healthy Fats • 5-7 servings per day • Nuts (especially walnuts) • Avocados • Seeds (ground flaxseed, hemp seeds) • Omega-3 enriched eggs • Extra virgin olive oil and expeller-pressed organic canola oil (not corn or soy) • Cold water fish
- 24. Fish & Seafood • 2-6 servings per week • Wild Alaskan salmon (especially sockeye) • Sardines • Black cod (sablefish) • Albacore tuna • Herring • Rich in omega-3 fats • Can replace with 2-3 grams fish oil supplement per day
- 25. Whole Soy Foods • 1-2 servings per day • Tofu, tempeh • Edamame • Soy nuts • Soymilk • Contain isoflavones that have antioxidant activity and protect against cancer • Choose whole soy foods (not fractionated)
- 26. Cooked Asian Mushrooms • Unlimited amounts • Enokidake, shiitake, maitake • Wild mushrooms • Contain compounds that enhance immune function • Avoid white button, portobello & crimini which have agaritine (carcinogen) • Never eat raw mushrooms!
- 27. Other Protein • 1-2 servings per week • High quality natural cheese (Emmental Swiss, Jarlsberg, Parmesan) • Organic yogurt • Omega-3 enriched eggs or free-range chicken eggs • Skinless poultry • Grass-fed lean meats
- 28. Healthy Herbs & Spices • Unlimited amounts • Turmeric, curry powder (which contains turmeric) • Ginger • Garlic (dried & fresh) • Chili peppers • Basil • Cinnamon • Rosemary • Thyme
- 29. Tea • 2-4 cups per day • Choose white, green or oolong tea • Rich in catechins, potent antioxidant compounds that reduce inflammation • Avoid black tea • Drink teas unsweetened • With/without caffeine
- 30. Supplements • High quality multivitamin multimineral supplements that includes antioxidants (Vitamin C, vitamin E, carotenoids, selenium) • Co-enzyme Q10 • Fish oil (2-3 grams daily) • Vitamin D3 (2,000 IU daily)
- 31. Red Wine • Optional, 1 glass per day • 5 oz. wine • 12 oz. beer • 1.5 oz. 80 proof spirit • 1.0 oz. 100 proof spirit • Wine & beer both contain ethanol and resveratrol • Red wine confers greatest benefit • Spirits have no resveratrol
- 32. Healthy Sweets • Sparingly • Dark chocolate (70% or more pure cocoa) • Provides polyphenols with antioxidant activity • Unsweetened dried fruit • Fruit sorbet
- 33. Conclusion • Learn to read package labels • Make meals from scratch (ideally) • Buy locally, and in season • Avoid pre-cooked items • Avoid items with artificial flavor/color • Exercise, stress reduction, sleep
Editor's Notes
- Classic signs of REDDNESS, HEAT, PAIN, SWELLING, LOSS OF FUNCTION
- But what is inflammation lasts for more than a few days – what if it lasts for WEEKS, MONTHS, YEARS?
- But what is inflammation lasts for more than a few days – what if it lasts for WEEKS, MONTHS, YEARS?
- Dr Weil is a graduate of Harvard Medical School, and was trained as a Rheumatologist. He is the Director of the Center for Integrative Medicine at the College of Medicine at the University of Arizona. Your handouts tonight are taken from his course in The Anti-Inflammatory Diet which I took.
- Landmark study by Estrich in 2013, looking at whether the Mediterranean diet prevents cardiovascular
- Landmark study by Estrich in 2013, looking at whether the Mediterranean diet prevents cardiovascular
- Soy should always be non-GMO
- You should eat more vegetable than fruits – they should not be equal. One serving = 2 cups salad greens, 1/2 cup vegetables cooked, raw or juiced. Include dark leafy greens such as spinach, collard greens, kale, Swiss chard). Cruciferous vegetables are broccoli, cabbage, Brussels sprouts, kale, bok choy, cauliflower. Sea vegetables are kelp and seaweed. Vegetables are rish in flavinoids & carotenoids, with both antioxidant and anti-inflammatory effects. Eat the rainbow – go for a wide range of colors, eat them both raw and cooked, and choose organic when possible. In-season vegetables are cheaper, and more nutrient-rich.
- You should eat less fruit than vegetables, 3-4 servings per day. One serving = 1 medium size piece of fruit, ½ cup chopped fruit, ¼ cup dried fruit. Healthy choices are raspberries, blueberries, blackberries, strawberries, peaches, nectarines, plums, oranges, pink grapefruit, red grapes, apples, pears, pomegranate. These fruits have a low glycemic index. Foods with a high glycemic index cause glucose levels to rise quickly in our bloodstream, which create insulin spikes which ultimately promotes inflammation. Avoid tropical fruit which has a higher glycemic load and higher fructose. Rich in carotenoids and flavenoids which have antioxidant and anti-inflammatory activity. Eat wide variety of colors, choose local and organic if possible (think local farmer’s markets). Although vegetable and fruit consumption is associated with a decreased overall mortality, canned fruits are associated with increased mortality.
- Al dente means when pasta has “tooth” to it (not fully cooked).
- One serving = ½ cup cooked grains. Steel cut oats are better than instant oatmeal because it digests slowly, reducing sugar spikes.
- 1 serving = 1 teaspoon oil, 2 walnuts, 1 tablespoon flaxseed, 1 oz. avocado. Eliminate corn and soy oil, which are high in Omega-6 fatty acids.
- One serving = 4oz. fish or seafood. These are cold-water fish, ad very high in omega-3 fats, which are strongly anti-inflammatory. Even if you eat fish onl once a week, studies show that deceases your rate of a fatal heart attack by 16%, and lowers your incidence of a stroke by 14%. If you choose not to eat fish, take a molecularly distilled fish oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day.
- One serving = ½ cup tofu or tempeh, 1 cup soymilk, ½ cup cooked edamame, 1 oz. soynuts. Only use soy from non-GMO soybeans. Choose whole soy foods over fractionated foods like isolated soy protein powders and imitation meats made with soy isolate.
- Never eat raw mushrooms because they all contain small amounts of toxins. The toxins are destroyed by heat so cook thoroughly.
- 1 portion = 1 oz. cheese, 8 oz of dairy, 1 egg, 3 oz cooked poultry or lean meat. In general, you should reduce consumption of animal food. If you eat chicken, choose organic cage-free chicken and remove the skin and associated fat.
- Turmeric and ginger are powerful natural anti-inflammatory agents. Turmeric has been found to be anti-inflammatory and pain relieving properties in patients suffering from osteoarthritis at a dose of 2 grams per day. Absorption is greatly increased by black pepper, which inhibits its breakdown in the liver and intestine. Cinnamon may decrease the spike in glucose in the bloodstream by slowing the gastric emptying rate.
- Made of the leaves of the evergreen shrub camellia senensis. You can decaffeinate tea by steeping for 1 minute, then pouring off the tea and adding fresh hot water.
- Supplements help fill any gaps in your diet when you are unable to get your daily requirement of micronutrients. Fish oil supplements have anti-inflammatory properties. Look for “molecular distillation” to remove contaminants such as mercury.
- If you do not drink, don’t start.
- Sparingly = 1 oz. chocolate a few times per week.
- Try to look for items that have 5 ingredients or less.