kye + arthritis   8

Ultra Prevention - Healing / Our Genes
Here is a summary of recommendations to help improve pain without pills:

Eliminate or reduce your intake of red meats, egg yolks, and shellfish to reduce your arachidonic acid levels;
Supplement your diet with healthy sources of the essential omega-3 fatty acids EPA and ALA by increasing your intake of:
Fish and fish oils (eicosapentanoic acid)
Ground flax seeds or flax oil
Pumpkin seeds
Hemp oil
Increase your intake of anti-inflammatory foods and spices such as:
Turmeric (and it derivative, curcumin)
Garlic & onions
Citrus fruits
Increase your fiber intake from foods such as whole grains, fruits & vegetables, nuts, seeds and legumes;
Exercise including aerobic and muscle strengthening;
Practice mind-body techniques:
Tai Chi and Chi Gong

The chief fatty acid responsible for inflammation is one called arachidonic acid. A diet rich in arachidonic acid contributes to the cycle of pain and inflammation. Foods that are rich in arachidonic acid include animal meats, egg yolks, and shellfish. One step in stopping inflammation is reducing dietary intake of these foods.

But arachidonic acid (AA) can also be synthesized or produced by our bodies. To reduce the production of AA in our bodies we can increase our intake of “anti-inflammatory fats” such as EPA (eicosapentanoic acid) from fish, and ALA (alpha-linoleic acid) from sources including flax, pumpkin seeds, walnuts and soybeans.

Research has also shown that certain foods and spices can block the enzymes that fuel the process of pain and inflammation. These anti-inflammatory foods and spices include ginger, cayenne, turmeric, garlic & onion, rosemary, and herbs such as Boswellia (an Ayurvedic herb), wintergreen, licorice root, and black willow. Additional nutrients including Vitamin E and Quercetin (a natural anti-inflammatory found in foods such as citrus fruits, apples, onions, parsley, tea, and red wine) also inhibit enzymes that trigger inflammation.

Just as anti-inflammatory foods can have a profound effect on the cycle of pain and inflammation, so does our immune system. Over one-third of our entire immune system is located in the gastrointestinal tract. Reducing inflammation throughout the body therefore requires a healthy gastrointestinal tract. Inflammatory bowel diseases such as Crohn’s disease and Ulcerative Colitis are also commonly associated with arthritis. We can support the health of our gastrointestinal tracts by eating a healthy diet with adequate fiber intake, avoiding unnecessary antibiotics that upset the balance of bacteria in the gastrointestinal tract, and avoiding foods we may be sensitive or allergic to.

Several studies have also suggested that wheat (or gluten, a chief protein in wheat) allergy has been associated with some forms of arthritis including rheumatoid arthritis, and that a gluten-free diet can improve arthritis symptoms in rheumatoid arthritis patients. Wheat allergy is one of the top 6 food allergies along with eggs, milk, nuts, soy, and shellfish.
arthritis  inflammation  arachidonic.acid 
october 2010 by kye

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