Online seminar recap: The anti-inflammation guide to eating
Nutritional solutions to inflammation
Nadine Khoury, registered dietitian and Clinic Manager, Nutrition at Medcan led participants through the nutritional science behind inflammation, foods to eat and avoid to reduce inflammation, and how to prepare anti-inflammatory meals.
After Nadine explained the difference between acute and chronic inflammation, she covered the effects on health. Diseases that are associated with elevated inflammatory markers include neurological disorders, cancers, cardiovascular diseases, obesity and metabolic disorders.
There’s a substantial amount of evidence to suggest that many nutrients can modulate inflammation both in the acute and chronic phases. Nadine reviewed the evidence that reveals how certain foods and eating patterns may cool this response.
Pro-inflammatory nutrients
- Excess calorie intake: studies have shown that reducing calorie intake by 30% can decrease blood levels of inflammatory markers
- Refined carbohydrate excess: foods made with processed flours that are low in fiber and rich in sugar and starches are linked to chronic diseases such as obesity, metabolic syndrome, and type 2 diabetes
- Trans fatty acids from processed foods like hydrogenated oils, fast foods, stick margarine and fried foods
- Saturated fatty acids from processed meats including bacon and sausages
- Omega-6 fatty acids from corn, safflower, sunflower, peanut and other oils
Anti-inflammatory nutrients
- Omega-3 polyunsaturated fatty acids: consuming approximately 3 oz of fatty fish (eg, salmon, herring) 5 times per week for 8 weeks resulted in significant lowering of pro-inflammatory markers
- Ascorbic acid (Vitamin C): taking a supplement of 1 g/day of vitamin C has been shown to have a positive impact on symptoms of rheumatoid arthritis; this also decreased measures of oxidative stress and improved artery wall function of individuals with high blood pressure
- Sources of Vitamin E found in almonds, wheat germ, sundried tomatoes, olive oil and sunflower seeds
- Polyphenols and phytochemicals, the aromatic compounds found in many foods such as citrus fruit, cabbage, onions, berries , green leafy vegetables, tea, cocoa, coffee, red wine, spices and flaxseeds
- Prebiotics like chicory, Jerusalem artichokes, and onions
- Probotics found in cultured foods such as yogurt, kefir and fermented foods like kimchi and sauerkraut
Watch the full online seminar below.
