Alvin H. Danenberg, DDS May 7, 2016
Now it’s time to make a difference and be proactive. My goal is to help you bring chronic inflammation to its knees.
The methods to reduce chronic inflammation in the body include an anti-inflammatory diet and an anti-inflammatory lifestyle. Results are not going to happen by taking a pill to solve the problem. It will take repeated and significant efforts on your part. But, your personal benefits will be life changing.
1. Human cells and gut bacteria must be kept happy. They must be fed what they require.
Nourishment with nutrient-dense foods is the answer. These include animal products from nose to tail. Animals should be pastured or wild caught and allowed to eat their natural diet. They should not be fed foods that have been genetically modified or contaminated with any chemicals, hormones, or antibiotics. Other nutrient-dense foods include vegetables, fruits, nuts, and seeds.
Three foods that are not on everyone’s radar are: (1) sea vegetables (seaweeds), which are unusual vegetables that offer significant nutrient density; (2) liver, which contains nutrients that are hard to find elsewhere in such concentration, and (3) fermented foods like sauerkraut, kimchi, and kefir, all of which are loaded with live cultures of good bacteria for the gut.
In addition, fiber from vegetables and fruits support the growth and function of healthy bacteria in the gut.
2. The gut lining must be kept intact. Anything that could damage this lining or the healthy balance of microbes must be eliminated.
Some of the unhealthy substances that are damaging to the healthy balance of flora in the gut and to the delicate gut lining are:
- Processed grains
- Processed sugars
- Processed food products that have unhealthy ingredients (including added sugars, unhealthy fats, chemicals, preservatives, food coloring, etc.)
- Legumes in general (some legumes can be soaked and cooked properly to make them less of a problem)
- Unhealthy fats (including man-made trans fats and any partially-hydrogenated or hydrogenated fats) as well as excessive omega 6 fatty acids from processed vegetable oils (including corn oil, soybean oil, peanut oil, canola oil, safflower oil, etc.)
- Pasteurized and homogenized milk and milk products from cows that have been grain fed
- Continued bouts of antibiotic treatment and other toxic substances
3. Specific lifestyle habits are necessary to support the immune system and reduce chronic inflammation.
Stress Reduction is a difficult goal. We live in a society where external stresses and self-imposed stresses are a part of daily life. This is one area where I have much work to do personally. Here is an example where stress alone caused severe damage in the mouth.
Whatever excuses you may have, the reduction of most stress is in your power. Stress reduction is essential for health. Ways to reduce stress include:
- Deep breathing
- Progressive muscle relaxation
- Advice from a qualified mental healthcare provider
Restorative Sleep is the way your body reconditions itself. It means obtaining 7-8 hours of sleep a night. It should be in a quiet, cool, and dark environment to be most beneficial.
Effective Exercise includes the correct amount and correct intensity of aerobic and anaerobic sessions that are customized for your body. Also, non-exercise movements are biologically necessary including walking and standing rather than sitting at a desk most of the day. Excessive exercise as well as a sedentary lifestyle can contribute to chronic inflammation.
4. Vitamin D from the sun is an important ingredient to maintain health and reduce inflammation.
Vitamin D has been shown to be vital in many normal biological functions in the body. The best source is proper exposure to sunlight. An excellent app to determine how much sun you may require based on where you live, the time of year, your age, your skin color, the amount of clothing you wear, etc. is called D Minder.
Other natural sources of vitamin D include cod liver oil, wild caught fatty fish, pastured egg yolks, and grass fed butter.
One way to determine how much vitamin D is in your blood is to have your healthcare professional order a blood test called 25-Hydroxy Vit D Test.
There are supplements of vitamin D3 you could consume. However, you need to have vitamin K2 as well as Vitamin A in your diet for these supplements to work properly throughout your body.
So, that does it. Eat better; feel better; live better. The Holy Grail for health seems to be (1) giving your body what it needs and (2) removing from your body what it does not need. Easier said than done, but definitely doable. At 69 years of age, I am a living example of how I transformed my life with a healthy diet and lifestyle. Read my story.