[Exploring Life] The word diet is commonly associated with methods of restricting food intake in order to lose weight. Adjectives are used to promote a particular dietary style. For example a low carbohydrate diet implies a restriction on the intake of a particular class of food in order to lose weight. Another more important sense of the word refers to a prescribed selection of foods that form the basis for healthy eating. Dr. Andrew Weil’s Anti-Inflammatory Diet & Pyramid prescribes a selection of foods designed to reduce inflammation in the body in order to reduce the risks of age-related disease, promote healing, and optimize health. In this sense it is a lifelong proactive selection of foods based on principles that guide our choices about what to eat and also what not to eat.
The Mechanics of Inflammation
We have all probably had some type of injury or infection that resulted swelling and soreness in the body. This episodic form of inflammatory reaction is the immune system’s normal response to an adverse condition. Inflammation, however, may become chronic through poor eating habits. Chronic inflammation in the body is degenerative and destructive because it aggravates the immune system. Chronic aggravation of the immune system eventually damages it and it begins to function improperly, and this in turn leads to disease and illness.
But inflammation isn’t always helpful. It also has destructive potential. We see this when the immune system mistakenly attacks normal tissues in such autoimmune diseases as type 1 diabetes, rheumatoid arthritis, and lupus. And we now know that inflammation also plays a causative role in heart disease, Alzheimer’s and Parkinson’s diseases, as well as other age-related disorders, including cancer.
- Dr. Andrew Weil’s Q&A: Influencing Inflammation?
Some types of food result in the creation of pro-inflammatory compounds called AGE (advanced glycation end products), which cause an immune response in the body. Blood sugar levels in the body become unstable and this is one course of disease and illness over time. Foods that promote inflammation are:
- An imbalance of omega-3 and omega-6 fatty acids. Frequently omega-3 fatty acids are in deficit while omega-6 fatty acids are in excess;
- Excessive carbohydrates (bread, white potatoes, crackers, chips, snack foods, pastries, sweetened drinks) create an inflammatory response in the body;
- Fast foods;
- Any product containing high fructose corn syrup;
- The fat in meat and poultry.
The Anti-inflammatory Diet
The core principles of the anti-inflammatory are simple and form the basis for healthy eating:
- Aim for variety;
- Eat fresh food;
- Do not eat processed foods or fast foods;
- Eat mostly fruits and vegetables.
Dr. Weil's Anti-Inflammatory Food Pyramid
These principles are similar to those described by Dr. Mark Hyman’s four principles of healthy eating and four criteria for selecting food. Another very significant issue is the quality of our fresh food supplies, which often travel large distances before reaching us and are frequently toxic.
Weil provides more details related to caloric intake, carbohydrates, fat, protein, fiber, phytonutrients, vitamins and minerals, other dietary supplements, and water. I find this section complicated and perhaps overly scientific. Historically nutritionism has, after all, been the root cause of many mistakes and a source of poor advice. However, Weil’s advice in each of these areas is more oriented to providing common sense rather than scientific data.
Summary
The anti-inflammatory diet describes an approach to eating designed to reduce the occurrence of inflammation in the body. Chronic inflammation degenerates the function of the immune system and is a cause of disease and illness over time. The principles of this diet form the basis for healthy eating in general and are therefore lifelong.
