Chronic inflammation can both lead to and aggravate a number of health conditions. The following dietary suggestions aim to decrease inflammation.
Eat a Low Glycemic Diet
Refined grains and sugars can be pro-inflammatory.
Consume 7 – 10 Servings of Fruit and Vegetables per Day
Colorful fruits and vegetables contain a myriad of phytochemicals that are anti-inflammatory. Choose a “rainbow diet” of fruits and vegetables from every color.
Green leafy vegetables, cabbage family vegetables, onions, berries, cherries, citrus fruits, and pomegranates are particularly anti-inflammatory.
Have Nuts and/or Seeds Every Day
Consume a variety of nuts — raw nuts are preferable. Especially beneficial nuts include pumpkin seeds, sunflower seeds, almonds, cashews, Brazil nuts, flaxseed, sesame seeds, and walnuts.
Use Quality Fats
Unsaturated fats high in omega-3 fatty acids are anti-inflammatory. Best sources include cold water fish, flax seeds, and walnuts. Flaxseed oil is an excellent plant source of omega-3 fatty acids and is great for salad dressings but should not be heated.
Use extra virgin olive oil as main oil for sauces, salad dressings, and marinades. Unrefined coconut oil and be used for sautéing.
Decrease consumption of foods high in omega-6 fatty acids, such as soybean, corn, safflower, and sunflower oils. Omega-6 fatty acids can increase pro-inflammatory markers in the body if eaten in excess. Many of these oils are widely used in processed foods, so be sure to read labels.
Avoid hydrogenated fats/trans fats in the form of shortening, margarine, and in many baked and prepackaged foods.
Load up on Herbs and Spices
Herbs and spices have strong anti-inflammatory properties and can be added in creative ways to most foods. Examples include ginger, garlic, turmeric, curry, rosemary, basil, cinnamon, hops, nettles, and thyme.
Black, green, red, and white tea (Camellia sinesis) may help reduce inflammation due to the high polyphenol and antioxidant content.
Herbal tea infusions, such as rosehip and nettle, may also be beneficial.
Get your Probiotics
Fermented foods are an excellent source of probiotic bacteria which help to keep the digestive tract healthy and may reduce inflammation. Food sources include kombucha, miso, sauerkraut, yogurt, kefir, and kimchi.
Many industrial chemicals and pesticides can irritate the immune system. Choose organic foods and “green” personal care and cleaning products. Refer to the Environmental Working Group www.ewg.org for more information.
Minimize Alcohol Intake
While modest intake of red wine has an anti-inflammatory effect, excess alcohol intake can increase inflammation and irritate the digestive tract.
Practice Stress Reduction
Psychological stress can increase the inflammatory response. Physical activity, yoga, and meditation may be helpful to reduce stress.
Consider Food Allergy Elimination
Food allergies can often cause inflammatory symptoms in the body. The common food allergens are milk, eggs, fish, wheat, tree nuts, peanuts, soybeans and shellfish.
Instead of masking allergy symptoms temporarily with medications, naturopathic physicians are trained to look at the big picture to uncover root causes of your susceptibility.
The Total Load – the collection of challenges to a person’s health
Your total load varies by day, week or over the years. Like a bucket that is too full, the body ability to cope becomes overwhelmed and creates allergic reactions. Instead of focusing on a “single cause”, you can make a “little difference in a lot of areas” then the whole system works better.
Bioflavonoids which stabilize mast cells which release histamine. We carry Aller C by Vital Nutrients. 2-3 capsules, 2 – 3 times/day.
Optional – Nettle tea with local honey. 1 to 3 cups daily. Steep 20 minutes for the most benefit. Nettle is traditionally used for symptoms of allergies and raw local honey may be useful to slowly desensitize people to local pollens by slowly exposing the immune system.
Once Symptoms Hit: Treatment for Acute Allergies / Hay fever symptoms
A higher dose of mixed bioflavonoids with Vitamin C (Aller C by Vital Nutrients) 3-4 capsules 3 times/day
Quercetin (a single bioflavonoid) – high dose instead of mixed bioflavonoids. 1,500 mg 3 – 4 times daily for a few days. This works great for hives, watery eyes, sneezing and even histamine symptoms for some food intolerances.
Herbal Tincture – Allergy Sinus Tincture made at BNHC – eyebright, goldenseal, horseradish, nettle, yarrow. 2 dropperfuls every 1 – 2 hours as needed. Tastes terrible but worth it because it works!
Homeopathic Eye drops to sooth itchy red eyes.
Seasonal allergies can knock down people for weeks and have them relying on medications that have side effects. With Naturopathic medicine, you have the opportunity to return to a healthy state with positive side effects for your whole body. Let us know if we can help!
Nocturnal Enuresis (bedwetting) is a common and embarrassing problem. There can be various factors that may play a role such as bladder size, a hormone imbalance, chronic constipation, a or a structural problem. Read More about Bed-wetting from Mayoclinic.org. But sometimes all it takes is a lab test. I have been helping kids and young adults identify food sensitivities that cause bedwetting since I learned about the link over 20 years ago at a nutritional medical conference.
The Food – Bedwetting Connection Evidence is Not New
A study done of 100 children in 1965 and published in the reputable Annals of Allergy showed the evidence but was long forgotten in conventional medicine. The study was summarized by Dr. James Breneman in 1978: “Of the 100 patients subjected to the food exclusion program, 87 were completely controlled as long as they avoided their particular food allergens … The average number of days to control these 87 was 4.87 … the ingestion of a food to which the patient was sensitive would temporarily reproduce enuresis.” 2 Of the 100 children, 13 did not improve due to non-compliance or other explanations such as bladder infection, inflammation, and a physical obstacle restricting flow of the urine out of the bladder.
Food Sensitivities are Not Food Allergies
Despite the words often being used interchangeably, there is a difference.
Food allergy symptoms are sudden (minutes to hours) and often dramatic such as with peanuts. An Epi Pen is often needed, and the person must never eat the food. Testing for food allergies will not rule out food sensitivities.
Food sensitivities are different. The time from ingestion to symptoms developing can be hours or even days later. This is why people do not associate their symptoms with ingesting the food. Sensitivities to foods can cause a wide variety of other chronic symptoms besides bedwetting: headaches, gastrointestinal issues, musculoskeletal pain, mental and emotional changes, skin issues and more.
Breneman JC. Nocturnal Enuresis, A Treatment. Annals of Allergy. 1965;185-191. (summarized in Dr. Beneman’s book, Basics of Food Allergy, 1978, Chapter 8, pages 54-66., as cited on in an article by Jonathan V Wright, MD, at https://www.meridianvalleylab.com/stop-that-bedwetting/.)
I feel liberated after EFT and I have been feeling better every day. Since Emily Yuen and I figured out what had been bothering me and dealt with it through the process of EFT I have been able to give myself self-care without effort. I feel like a light switch turned on and it has changed my perspective. I am now excited to tackle my health challenges and struggles. What a great surprise!
Your liver is a workhorse. The work of
detoxification is happening everyday, whether you’re “on a cleanse” or not. The
liver’s detoxification process is complex, but most simply is divided into two
steps, aptly named Phase 1 and Phase 2. This infographic found on www.integrativefamilypractice.com
shows an overview of how the liver works.
Pathways and Nutrients:
Phase 1 Detoxification:
The purpose of Phase 1 is to reduce
toxicity of chemicals. This process occurs via a special set of enzymes, called
Cytochrome P450. Antioxidants is very important for this phase, to neutralize
toxic metabolites as chemicals are broken down.
Slow Phase 1 detoxification may occur due
to lack of blood flow, sometimes a result of aging or low physical activity. It
can also run slow due to deficiency in vitamin and mineral cofactors needed for
enzyme function (like riboflavin, niacin, magnesium, and iron). Heavy metal
toxicity is especially damaging to this phase.
Extra fast Phase 1 detox can be
problematic as well, especially if Phase 2 is slow; in this case, antioxidants
become overtaxed and may cause oxidative damage and/or chemical sensitivity.
Phase 2 Detoxification:
Toxins processed through Phase 1 continue to
Phase 2, called conjugation, where a side group is added to improve the body’s
ability to eliminate the toxin. There are six main pathways in Phase 2,
and some chemicals can be detoxed through more than one.
The Sulfation Pathway: detoxifies bacterial
toxins, Tylenol, BPA, sex hormones, thyroid hormones, neurotransmitters, and
xenoestrogens (estrogen-like chemicals).
The Glucuronidation Pathway: detoxifies
medications like aspirin, food additives like benzoates and preservatives, and some
The Glutathione Transferase Pathway: detoxifies
heavy metals, solvents, and pesticides.
The Acetylation Pathway: detoxifies histamine,
serotonin, salicylic acid, tobacco, and car exhaust.
The Amino Acid Conjugation Pathway: detoxifies toluene
(a solvent), benzoate (a food preservative) and other environmental chemicals.
The Methylation Pathway: detoxifies hormones,
neurotransmitters, or toxins, by making them water soluble; detoxifies amines
(serotonin, melatonin, histamine, tyramine, and all of the catecholamines:
dopamine, norepinephrine, epinephrine), phenols (salicylic acid—aspirin,
cannabinoids, estradiol, and BPA), and many other chemicals. Genetic mutations
in the methylation cycle can cause mental/emotional imbalance, migraines,
hormone imbalance, and toxicity.
Important cofactors throughout Phase 2
include B vitamins, especially methylated versions of folate and B12, trace
minerals such as iron, manganese, and molybdenum, amino acids like choline,
cysteine, methionine, taurine, and others, like magnesium and vitamin C.
Liver detoxification is complex! Be cautious about signing up for just any “detox” plan, because it’s very important to keep the liver and all it’s pathways in sync. A great detox takes the individual and symptoms into consideration. If you are interested in trying a detox, working with a Naturopathic Doctor can enhance your results. I’d love to help you choose the solution that’s right for you. Contact me at Boise Natural Health Clinic for your spring detox!
I love Brussels Sprouts – and this is such a quick way to make them. Adapted from Whole Foods Market recipe.
1.5 pounds Brussels sprouts, trimmed and halved lengthwise
3 tablespoons extra-virgin olive oil or melted coconut oil
1 teaspoon fine sea salt
1/2 teaspoon ground black pepper
Preheat oven to 400°F.
In a mixing bowl, toss trimmed and halved Brussels sprouts with oil, salt and pepper.
Place on a rimmed baking sheet and cook for 30 to 35 minutes stirring/flipping once or twice. Cook until deep golden brown, crisp outside and tender inside. Loose leaves will be especially brown and crispy.
Transfer to a bowl and serve.
Rosemary Parmesan Brussels Sprouts
Add 1 tablespoon chopped fresh rosemary to Brussels sprouts before roasting. During the last 5 minutes of roasting, add 1/4 cup pine nuts. Stir well and continue roasting until Brussels sprouts are tender. Before serving, toss with 1/4 cup shredded parmesan cheese.
Cranberry Pecan Brussels Sprouts
During the last 5 minutes of roasting, add 1 cup dried cranberries and 1/4 cup pecan pieces. Stir well and continue roasting until Brussels sprouts are tender.
Brussels Sprouts and Kale Salad
After roasting, allow Brussels sprouts to cool to room temperature. Toss with 4 cups baby kale mix, 1/4 cup crumbled goat cheese and 1/4 cup balsamic vinaigrette
In a large saucepan, cover beets with lightly salted water by 1 inch. Simmer beets, covered, 30 to 35 minutes, or until tender, and drain in a colander.
Cool beets until they can be handled and slip off skins and stems. Cut beets lengthwise into wedges. Please note: beets may be prepared up to this point 2 days ahead. Just cover and place in the fridge. Bring beets to room temperature before proceeding.
In a large skillet, stir together the balsamic vinegar, maple syrup, and Organic Valley Salted Cultured Butter. Add beets. Over moderate heat, cook beet mixture with salt and pepper to taste, until heated through and coated well.
Choose one of the following fresh herbs to enliven the senses of your holiday guests:
~Thyme – use 1 teaspoon
~Rosemary – use 1/2 teaspoon
~Basil – use 2 teaspoons or more
~Chives – to taste
Rinse the herbs well, pat dry, reserve beautiful sprigs for the garnish. Finely chop and sprinkle herbs over the beets.
Toss gently, garnish and Enjoy!
Emily Yuen has been an attentive and optimistic asset to my complex healthcare needs. It is apparent that she is passionate about her work, and very knowledgeable. I feel more promise for a healthier tomorrow in her attentive care than I ever have under the guidance of traditional American physicians.
Did you know that lawn spray has been found on 70% of pets up to 8 days after application? Find out more about allergic reactions and the dangers of pesticides, herbicides, and insecticides on the studies below. Learn alternatives to safely manage weeds see below.
Your lawn isn’t the only place you maybe exposed to dangerous chemicals. Check out the Environmental Working Group’s great links for keeping your children, pets and your home safe from toxins. Consider testing for toxic chemicals in your body at BNHC.
NAET can reduce or eliminate allergic reactions caused by chemicals such as asthma and skin conditions – read a testimonial.
Information and Studies about Pets and Lawn Chemicals:
Pesticide Action Network In the U.S., one of every two men and one of every three women are likely to develop cancer over the course of a lifetime — and pesticides are part of the reason why.
DIY Weed Spray –by Dr. Becker published in Planet Paws
“This DIY home spray is very effective at killing foliage (all plants) so it’s important to make sure it only contacts the weeds you want to kill (as it will also kill grass). Also note vinegar that is 10-20% acetic acid means it’s much stronger than regular vinegar, which is why it’s so effective for killing foliage. The essential oils add a serious extra kick for pesky weeds, but there are some cautions to be aware of before mixing up this potent brew: I recommend wearing protective gloves and eyewear (vinegar burns if you accidently get it on your skin) and if you’re sensitive to smells, a mask is also smart. Mix the three ingredients in a well-ventilated area and store in a heavy duty, non-corrosive container (the solution will dissolve cheaper plastic spray bottles quickly).
Spray weeds directly with solution in the heat of the day, in direct sunshine, preferably when temperatures are above 70 degrees. The solution works best when the soil is dry, so don’t apply it the day rain is forecasted.
Keep pets off of sprayed areas until dry (as solution can be irritating to skin). This nontoxic weed killer is super effective, but won’t harm the earth or the animals contacting the weeds after it dries. Happy spraying, and here’s to green, non-toxic lawns.”