Innholdsfortegnelse for The Anti-Inflammatory Plan i The Anti-Inflammatory Plan

Inflammation occurs in response to infection, injury (a splinter in the skin, as here) or harmful toxins. It involves a complex sequence of biochemical events, which include the release of chemical messengers (such as histamine), a widening of blood vessels, increased blood flow, and the movement of plasma and immune cells (such as neutrophils) to the site of the threat. Acute inflammation is characterized by the five cardinal signs (see above). Once the threat has been neutralized, the inflammatory response will resolve and normal functioning of the surrounding tissues can resume.…

Working in a preventative rather than reactive manner is the most effective approach to keeping yourself well, and much of my work as a practitioner involves hunting for information and insights into a person’s state of health. Information about your health will enable you to be proactive and take action, where necessary, to stop inflammation in its tracks. The more you can understand what is going on behind the scenes, and what may be driving inflammation, the more effective you can be at keeping yourself well. This quiz will help you get a sense of how much inflammation is present and identify key areas that are causing the most trouble. Mark answers from 0 to 3. 0 = No, never experience this issue/symptoms don’t occur 1 = Yes, occasionally 2…

Driving, public transport, desk jobs and computers may have made things quicker and more efficient, but they’ve made us significantly less healthy. You may have heard the phrase ‘sitting is the new smoking’, and it is certainly true that being too sedentary increases the risk for many chronic health conditions such as heart disease, stroke, colon cancer, metabolic syndrome, type 2 diabetes and depression. Being too sedentary has a profound, negative effect on almost every area of health, from the functioning of the cardiovascular and lymphatic systems to the vitality of the immune system. Becoming more active can positively impact chronic inflammation in a variety of ways. Regular exercise has been shown to increase the production of interleukin 6 (IL-6), a powerful anti-inflammatory protein. When you exercise, your muscle cells…

In this chapter, all aspects of food and nutrition are covered, including what to eat to support health and longevity, which cooking methods lock in nutrients and reduce the production of inflammatory compounds, and how to personalize your diet and decipher which commonly aggravating foods may be unsuitable for you. You’ll discover the worst offenders for driving up inflammation and the most powerful anti-inflammatory foods to help you combat inflammation and achieve optimal health.…

The following foods are the worst offenders for fanning the flames of inflammation: • Sugar• Artificial sweeteners – acesulfame, aspartame, neotame, saccharin and sucralose• Refined carbohydrates – white flour, chips, potato crisps, biscuits, cakes, desserts, breakfast cereals, pizza• Refined fats and oils and trans fats (found in vegetable oils and margarine)• Factory-farmed meat• High-mercury fish such as tuna and swordfish• Genetically modified soya, processed soya products (including meat substitutes and anything containing soya protein isolate)• Processed ‘free-from’ products that are high in sugar and artificial ingredients• Food additives (such as sodium benzoate, sodium nitrate, BHA and BHT, MSG and carrageenan)• Artificial food colourings…

Turmeric Turmeric comes from Curcuma longa, a flowering plant that belongs to the ginger family. Native to India and Southeast Asia, its medicinal properties have been celebrated for centuries. The turmeric spice itself is found underground, in the rhizome, or root like stem of the plant. There are over 50 names for turmeric in the ancient Indian language of Sanskrit, including jayanti, meaning ‘one that wins over diseases’, and bhadra, meaning ‘lucky’.4 One of the most powerful ingredients to have in your anti-inflammatory armoury, turmeric has many scientifically proven benefits and can even rival some anti-inflammatory drugs, without the unpleasant side effects.567 The reason turmeric is so useful for inflammation is largely due to the chemical compound curcumin, which gives the spice its distinctive golden colour. Health benefits of curcumin…

To make nuts easier to digest, you can soak them before consuming. Soaking activates the sprouting process and helps to remove phytic acid and enzyme inhibitors, which can hinder mineral absorption and impede digestion. Add 2 cups of walnuts to a bowl and cover with filtered water and 1 teaspoon of salt. Leave to soak for 5–8 hours. When they’re ready, discard the water and rinse the nuts well. They can be consumed as they are, or you can get a crunchier texture by putting them in a dehydrator or oven on the lowest setting (no higher than 65˚C/150˚F) for 12–24 hours.…

The foundation of your anti-inflammatory strategy should be good food. No supplement can remedy the harmful effects of a poor diet, nor can it replicate the magical synergy of nutritional compounds, enzymes and cofactors that are found in food. However, certain factors can make it difficult to meet all nutritional needs through food alone. Modern intensive agricultural methods have led to soil becoming increasingly depleted of nutrients, while many of us have a greater need for nutritional support due to stress, less time outdoors and increased exposure to food and environmental toxins. Certain supplements, such as the B vitamins opposite, can help keep inflammation at bay. Sub-standard supplements, however, tend to contain long lists of unnecessary excipients, such as bulking agents, fillers and preservatives, as well as synthetic forms of…

TURMERIC AND COCONUT MILK LATTE SERVES 1 | PREP: 5 minutes | COOK: 5–10 minutes Commonly known as ‘golden milk’, this warmly spiced latte provides a comforting ‘hug in a mug’ at any time of day, not just breakfast. Turmeric and ginger have powerful anti-inflammatory properties and are great for supporting digestion. Reduced-fat canned coconut milk is used, but you can use full-fat if you want a creamier latte. • 250ml (8½fl oz) reduced-fat coconut milk• 1 tsp ground turmeric• 1 tsp finely grated root ginger• freshly ground black pepper• 1 cinnamon stick• 2 cardamom pods, crushed• pinch of nutmeg• stevia, to taste Tip: Adding 1 teaspoon coconut oil will make it easier for your body to absorb the turmeric. Variations: • Unsweetened almond milk can be substituted for the…

AVOCADO CHOCOLATE MOUSSE SERVES 4 | PREP: 10 minutes | COOK: 4–5 minutes A great way to sneak a vegetable into a dessert, the avocado gives this mousse a wonderful velvety texture. Avocados are among the most nutritious foods you can eat, rich in healthy fats as well as vitamins A, B3, B5, B6, B12, C, E and K, and essential minerals. They contain beneficial polyphenols and antioxidants that can protect against inflammation. • 2 large ripe avocados• 3 tbsp cocoa powder• a squeeze of lime juice• ½ tsp vanilla extract• 75g (3oz) coconut cream• 100g (3½oz) plain dark chocolate (70% cocoa solids), broken into squares• 5–10 drops liquid stevia or 60g (2oz) powdered sweetener, to sweeten• shaved dark chocolate and fresh raspberries, to serve Variations: • Sprinkle with coconut…

+30 Easy and healthy recipes Chronic inflammation’s effects on your short- and long-term health aren’t small - but preventing it is simpler than you think. Find out how to adjust your lifestyle habits and nutrition thanks to The Anti-Inflammatory Plan, backed by the latest scientific research and authored by a nutritional expert. Look inside for: • Tools to diagnose the level of inflammation in key areas of your body • The positive effects of improved sleep, exercise and stress reduction…

After the immune system has dealt with an issue, inflammation should calm down, so physiologically things can return to normal. If the issue is not resolved, however, the small, helpful fire can become a raging, destructive force. When the immune system continues to fan the flames of inflammation in a misdirected attempt at healing, it can wreak havoc. This is what is known as chronic inflammation. Chronic inflammation can damage your DNA, promote the build-up of dangerous plaque in your arteries and disrupt your brain function. It can damage tissues and create internal scarring. It can drive disease processes that increase your risk of developing chronic health conditions and slowly degrade your health. What starts as the tool to keep you healthy and protect you from harm, paradoxically becomes the…

• Pollution (including industrial pollution and car exhaust)• Pesticides and weedkillers• Cosmetics• Home-cleaning products• Synthetic air fresheners and scented candles • Dental amalgam fillings • Mercury from certain fish, including tuna, swordfish, shark and king mackerel• Tattoos• Fire retardants in mattresses, carpets and furniture• Nonstick cookware • Chemicals in paint and plastic • Chemicals in tap water (such as fluoride, lead and chlorine)• Household mould • Occupational exposure (for example, farmers exposed to pesticides or builders exposed to asbestos)…

Green tea leaves and matcha powder both come from the same plant, Camellia sinensis. They can have different nutritional profiles due to processing methods. Matcha powder is made from green tea leaves that have been ground into a fine powder. Matcha is grown in the shade, forcing the plant to produce more chlorophyll to better convert any sunlight that reaches the plant into energy, whereas most green tea plants are grown in the sun. Shade-growing results in more nutrients, more antioxidants and a stronger flavour. Additionally, matcha powder dissolves in water, so you consume the entire leaves (and all their nutrition) rather than just infused water. Both have excellent anti-inflammatory qualities, but matcha is more concentrated and tends to be more expensive.…

Some people are concerned about the goitrogen content of cruciferous vegetables. Goitrogens can interfere with thyroid function by preventing the uptake of iodine. Realistically you’d have to eat a huge amount to cause a problem, but if you have thyroid issues and you want to be on the safe side, just avoid having lots of green smoothies or juices made with raw cruciferous vegetables. You can lessen any impact by cooking – steaming greatly reduces the level of goitrogens but preserves the nutritional content. Broccoli sprouts don’t contain any goitrogens, and are by far the richest source of sulforaphane. They can be grown easily at home in a sprouting tray.…

SMOKY SPICED ROASTED CHICKPEAS MAKES approx. 500g (1lb 2oz) | PREP: 10 minutes | COOK: 25–35 minutes Roasted chickpeas make a delicious, healthy snack that is high in protein. Rather than soaking dried chickpeas and cooking them from scratch, canned are used here for convenience. The roasted chickpeas also add crunch to salads and rice bowls. • 2 x 400g (14oz) cans chickpeas, drained and rinsed• 2 tbsp olive oil• ½ tsp fine sea salt• 1 tsp smoked paprika• ½ tsp ground cumin seeds• ½ tsp ground ginger• a pinch each of ground cinnamon and cayenne pepper Tip: You don’t need to use expensive extra-virgin olive oil – any olive oil will work well, as the spices provide the flavour. Variations: • For a touch of heat, add a little…

Inflammation is the body’s way of responding to things that can cause harm, such as injury or infection. It is a complex process involving many different chemicals. The body initiates this process in an attempt to protect and heal itself. When inflammation is helpful While our planet is profoundly beautiful, it can also be dangerous. Our bodies are exposed to a multitude of harmful bacteria, viruses and toxic chemicals every day. The body has an impressive array of defence mechanisms to protect us from these dangers and inflammation is one of its most useful tools. An important biological function of our immune system, inflammation protects us from harm and keep us healthy. Inflammation can stop infection, clear toxic substances, and seal off and heal open wounds. You will know your…

Cardiovascular system Chronic inflammation is recognized as the main driving force behind the development of atherosclerosis. A sustained level of inflammation can encourage plaque formation and trigger blood clots, both of which can significantly increase the risk of heart attack and stroke. Brain The brain is separated from the immune system by the blood-brain barrier, a tightly packed layer of cells that lines the blood vessels to the brain. The brain does, however, have its own immune system, called the neuroimmune system, which protects the brain from foreign cells, toxic chemicals and infection. When the neuroimmune system responds to a harmful, stimulus, inflammation occurs in the brain and central nervous system. Ongoing inflammation can increase the risk of depression, anxiety and neurodegenerative diseases like Parkinson’s and Alzheimer’s. Muscle Skeletal muscle…

Blood tests are a particularly useful tool and contain a wealth of useful information to help you both identify and track inflammation. Although by no means an exhaustive list, here are some useful markers to look for. If any of these are elevated, this is a sign that you are dealing with inflammation. The longer inflammation continues, the more you are at risk of developing a chronic health condition. hs-CRP This marker measures the level of a C-reactive protein, which rises when inflammation is present. Raised levels are a risk factor for heart disease and stroke, and they can contribute to many other conditions that involve chronic inflammation. Levels above 1mg/l indicate inflammation is present. Levels can rise after a meal so, for the most accurate reading, try to fast…

• Having a hobby/doing things you love• Learning something new• Breathing fresh air• Spending time in nature• Taking time for stillness and quiet• Being with friends and family• Belonging to a group or community• Human touch, such as hugging, holding hands or getting a massage• Regular exercise• Quality sleep (seven to nine hours)• Holidays/time off• Having healthy boundaries• Being able to say ‘no’ when needed• Prioritizing your self-care and understanding that it is not self-indulgent• Laughter• Listening to uplifting music• Mindfulness practices, such as meditation or breathwork• Unplugging from social media (‘tech detox’)• Decluttering your home, especially keeping your bedroom tidy and restful…

• Get some sunlight exposure during the day to help regulate your circadian rhythm• Avoid intense exercise after 8pm• Reduce/avoid caffeine, alcohol, sugar and chocolate• Eat melatonin-boosting foods• Come off all screens at least one hour before bedtime• Avoid anything stimulating before bed, such as watching the news or checking work emails• Have a relaxing bedtime wind-down routine • Try sleep-supporting supplements such as vitamin B6, magnesium, zinc, 5-HTP, holy basil extract, L-theanine and cannabidiol (CBD)• Drink chamomile or passion flower tea• Use calming essential oils such as lavender, clary sage, bergamot and Roman chamomile• Keep your bedroom dark and cool• Go to bed early enough to allow seven to nine hours’ sleep a night…

Measuring your waist to hip ratio is useful to identify if you have an excess of visceral fat. You can be a healthy weight but still have a high amount of visceral fat. How to measure your waist to hip ratio: 1. Waist – use a tape measure to check the distance around your waist, starting just above the belly button.2. Hips – measure the distance around the widest part of your hips and buttocks.3. Divide your waist size by your hip size to calculate your waist to hip ratio. A healthy ratio is 0.80 for women, and 0.90 for men. Anything above this indicates a high amount of visceral fat and increased risk of disease.…

The vegan diet has exploded in popularity in recent years. But is it the best choice for fighting inflammation? Not necessarily. A vegan diet that is filled with sugar, processed meat substitutes and refined carbohydrates will hike up inflammation just as much as an unhealthy diet that contains animal foods. In fact, it is more likely to cause inflammation if nutritionally dense foods such as meat and eggs are replaced with refined grains and vegetable oils – the mainstays of convenience vegan foods. It’s also difficult to get everything you need on a vegan diet without careful planning. Many vegan diets are lacking in protein, zinc, iron, calcium, iodine, vitamins D and B12. It’s impossible to get enough B12 on a vegan diet without eating fortified foods or taking a…

The quality of olive oil is very important. Follow these tips to ensure you’re getting the most out of it: • Look for olive oil that says ‘cold pressed’ or ‘extra virgin’ on the label. Avoid any that say ‘refined’, ‘pure’, or ‘light’ (this means the oil is a poor-quality refined oil that lacks the health benefits of cold-pressed oil)• Olive oil stored in dark glass bottles is best• Store your olive oil out of direct sunlight and away from heat (in a cool cupboard is ideal, away from your oven or hob)• Once opened, olive oil stays fresh for one to two months. Buy smaller bottles if you can’t use it up in that time A common misconception is that you can’t cook with extra virgin olive oil. Extra…

Vitamin D Optimal vitamin D levels are essential for good health, and a deficiency is associated with increased levels of inflammation. Aside from sunlight exposure, we can get vitamin D from oily fish, beef liver, eggs and shiitake mushrooms. If your levels are adequate, but you want to stay topped up, a good maintenance dose is between 500–2000 iu daily. If you are deficient you will likely need much more, so it’s wise to get your levels tested regularly. When purchasing a supplement, look for one that contains both vitamins D3 and K2 as they work synergistically together. Omega-3 Good omega-3 status is one of the best protections against inflammation. The best sources are oily fish, seafood and pastured eggs. Aim to eat oily fish three times a week, and…

CHICKEN AND COCONUT CURRY SERVES 4 | PREP: 15 minutes | COOK: 35 minutes This delicately spiced curry served with nutty brown rice is a great way to get your daily anti-inflammatory ingredients and dietary fibre. If you want to make it hotter, add another chilli or a teaspoon of red chilli flakes. • 3 tbsp olive oil• 450g (1lb) skinned organic chicken breast fillets, cubed• 1 red onion, thinly sliced• 3 garlic cloves, crushed• 1 hot red chilli, diced• 2.5cm (1in) piece fresh root ginger, peeled and diced• 1 tsp cumin seeds• 2 tsp ground turmeric• 1 tsp ground coriander• 1 tsp garam masala• 400ml (14fl oz) reduced-fat coconut milk• 240ml (8fl oz) chicken stock• 150g (5oz) fine green beans, trimmed and halved• 200g (7oz) baby spinach leaves• 100g…

THE SCIENCE: 1 Fowler, S.P., Williams, K., Resendez, R.G. ‘Fueling the obesity epidemic? Artificially sweetened beverage use and long-term weight gain’. Obesity (2008). 16:8:1894–900. LIFESTYLE: 1 Twohig-Bennett, C., Jones, A. ‘The health benefits of the great outdoors: a systematic review and meta-analysis of greenspace exposure and health outcomes.’ Environmental Research (2018). 2 Patel, A.V., Bernstein,, L., Deka, A., Spencer Feigelson, H., Campbell, P.T., Gapstur, S.M., Colditz, G.A., Thun, M.J. ‘Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults.’ American Journal of Epidemiology (2010). 172:4:419–29. NUTRITION: 1 Simopoulos, A.P. ‘The importance of the ratio of omega-6/omega-3 essential fatty acids.’ Biomedicine and Pharmacotherapy (2002). 56:8:365–79. 2 Czaja-Bulsa, G. ‘Non coeliac gluten sensitivity – a new disease with gluten intolerance.’ Clinical Nutrition (2015). 34:2:189–94. 3 Johnston,…