The Anti-Inflammatory Diet and Disease

Evolution in the United States

Alternative Food Pyramid

New US Food Advice

Food Business Intensive chicken and cow farming Relies on cheap raw materials such as corn, soy, wheat, sugar, palm oil antibiotics fertilizers GMOs Pesticides Preservatives

Changing Food

Inflammation: A common final pathway Cardiovascular disease Cancer Neurodegenerative disease Autoimmune disease DM Obesity

What is Inflammation? Complex orchestration of pro-inflammatory and anti-inflammatory events Mediated by eicosanoids Prostaglandins, thromboxanes, leukotrienes, Hydroxylated fatty acids, lipoxins, prostamides, isoprostanoids Silent inflammation vs. painful inflammation

Phases of inflammation Initiating event- Pro-inflammatory attack response/cellular destruction Anti-inflammatory healing response/Cellular rejuvenation

Δ6-Desaturase Omega 6 Fatty Acid Omega 3 Fatty Acids (Linoleic Acid) Omega 3 Fatty Acids (alpha-linolenic acid) Δ6-Desaturase Gamma-linolenic acid (GLA) Evening Primrose Oil Borage Oil Black Current Oil Eicosapentaenoic Acid (EPA) COX Lipoxygenase Δ5-Desaturase Arachidonic Acid Prostaglandins PGE1, PGE3 (Favorable) Less Inflammatory Leukotrienes Cyclo-oxygenase (COX) Lipoxygenase Docosahexaenoic acid (DHA) Prostaglandins (PGE2) (Inflammatory) Leukotrienes

Leukotriene Inhibitors: COX II Inhibitors: Arachidonic Acid (in cell membrane) Phospholipase A-2 Steroids Free AA Colchicine Aspirin Cyclo-oxygenase Pathway Lipoxygenase Pathway Sulfasalazine NSAIDs Leukotriene Inhibitors: Accolate, Singulair, Zyflo COX II Inhibitors: Celebrex, Vioxx, Mobic Prostaglandins & Thromboxanes Leukotrienes

FAT IS GOOD!! Depending on what kind…. Omega 3 fatty acids (fish oils-EPA, DHA; plant sources -ALA) Mono-unsaturated fats (canola and olive oils) Decreased fat consumption since the 1960’s associated with obesity epidemic—CHO intake has increased dramatically Glycemic index/glycemic load

Types of fats Saturated: beef and other animal fats, dairy Monounsaturated (omega-9): olive and canola oils

Polyunsaturated fats (essential FA’s): Omega-6: Linoleic acid (LA)--vegetable oils, seeds, nuts Gamma Linolenic Acid (GLA)--borage and primrose oil Arachidonic Acid(AA)--meat products — Omega-3: Alpha Linolenic Acid (ALA)--legumes, leafy vegetables, flax, flaxseed and canola oils) Eicosopentanoic acid (EPA)-fish oil Docosahexanoic acid (DHA)--fish oil, breast milk

Avoid or Reduce Trans-fatty acids BAD! Omega-6 fatty acids Margarine Corn oil, cottonseed oil, grapeseed oil, peanut oil, safflower oil, sesame oil, soybean oil, sunflower oil, partially hydrogenated oils Any product with long shelf life (crackers, pastries, chips)

How much Omega-3 fats do you need? Strive for Omega 6: Omega-3 ratio of 4:1 (usual SAD (Standard American Diet) 16:1 Maintenance 2.5 g/d Improve hear function 5 g/d Treat chronic pain 7.5 g/d Treat neurological disease >10g/d Sears, The Anti-Inflammation Zone, 2005

Types of Fish Oil Fish Contamination with PCB, dioxin, and Hg Higher in AA than fish oil Crude fish oil High contamination Health food grade Still some contamination with PCB’s and dioxins Ultra-Refined EPA/DHA Concentrates Removal of PCB’s and other toxins Can be used in high doses (“weapons grade”)

Requirements for an Ultra-refined EPA/DHA concentrate Total long-Chain Omega-3 >60% Dioxins< 1 ppt Mercury <10 ppb PCB’s<30 ppb

What is an anti-inflammatory diet? Lose fat Eat small meals Have some protein at every meal but reduce red meat and dairy (Avoid charred, overcooked foods) Cold water fish (salmon, mackerel, sardines, herring) Eat primarily fruits and vegetables Leafy green vegetables, nuts, flaxseeds or oil Take your fish oil

Anti-inflammatory Lifestyle Exercise Quit smoking Weight loss Stress management Vagal nerve stimulation via abdominal breath work Treatment of depression Social support

Onions/ Apples Quercetin Arachidonic Acid (in cell membrane) Phospholipase A-2 Onions/ Apples Quercetin Turmeric Curcumin Rosemary Ursolic acid Red Pepper Capsaicin Ginger Onions/Apples Quercetin Turmeric Curcumin, Feverfew Perthenolides Free AA Onions/Apples Quercitin Cyclo-oxygenase Pathway Lipoxygenase Pathway Boswellia Bosellic Acid Rosemary Carnosol Prostaglandins & Thromboxanes Leukotrienes

Mediterranean Diet More tolerable than low fat diets and associated with improved long term weight loss (McManus 2001) Risk reduction of death from CAD = 0.67 compared to usual AHA diet (Trichopoulou et al, 2003)

Something fishy?

American Heart Association Recommendations ·   Healthy individuals should take two servings of fish(salmon, sardines, tuna, mackerel, trout) weekly along with flaxseed, canola, and soybean oil ·  Patients with CHD should consume higher doses, 1 g/d of EPA + DHA, which may require fish oil supplementation Utilize complex carbohydrates, higher in fiber and lower in glycemic load to reduce risk of CHD AHA Recommendations: Intake of omega-3 fatty acids. Women’s Health in Primary Care. 2003.6(1): 25-26 (Consensus opinion) Hu F, Willett W.Optimal diets for prevention of coronary heart disease. JAMA. 2002;288:2569-2578 {Systematic review}        

How intake of Omega-3 Fatty Acids is helpful Stabilization of atherosclerotic plaques Reduction of inflammation by mediation prostaglandin synthesis pathway Improved ratio of omega-3 to omega 6 FA reduces arachidonic acid and pro-inflammatory, pro-platelet aggregatory cytokines Enhances PGE1 and PGE 3 and less inflammatory leukotrienes(see diagram) Thies F, et al. Association of n-3 polyunsaturated fatty acids with stability of atherosclerotic plaque: RCT, Lancet, 2003;361:477-85 Harper, Beyond the Mediterranean Diet: the Role of Omega-3 Fatty Acids in the Prevention of CAD, Prev Cardiol, 2003;6(3):134-46

A word about… Glycemic Index (rate of absorption of glucose) Glycemic Load (ratio between GI and CHO content) www.glycemicindex.com

High Glycemic/Load Foods Increase: Inflammation Risks of heart disease, diabetes Examples include: White bread, glucose (GI= 100) Potatoes, white rice Pastries, white flour Sweets, carbonated soft drinks

Lower GI/GL reduces risk Whole grains Fruits Vegetables Legumes Or…mixing high GI/GL foods with those with lower GI/GL

Superfoods to decrease inflammation BEANS Pinto, navy, Great Northern, lima, garbanzo(chickpeas), black beans, lentils, green beans, sugar snap peas, and green peas BLUEBERRIES Purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries, and all other varieties of fresh, frozen, or dried berries BROCCOLI Brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard green, Swiss chard OATS Wheat germ, ground flaxseed, brown rice, barley, wheat, buckwheat, rye, millet, bulgur, wheat, amaranth, quinoa, triticale, kamut, yellow corn, wild rice, spelt, couscous ORANGES Lemons, white, and pink grapefruit, kumquats, tangerines, limes PUMPKIN Carrots, butternut squash, sweet potatoes, orange bell peppers

Superfoods to decrease inflammation TOMATOES Red watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya, strawberry, guava TURKEY Skinless chicken breast WALNUTS Almonds, pistachios, sesame seeds, peanuts, pumpkin, and sunflower seeds, macadamia nuts, pecans, hazelnuts cashews YOGURT Kefir SALMON Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, and clams SOY Tofu, soymilk, soy nuts, edamame, tempeh, miso   SPINACH Kale, collard, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers TEA – GREEN OR BLACK

Healthy Food from Lidl/Aldi Tinned wild salmon Tinned cooked beans Tinned Tuna Organic potatoes Organic/Free Range Eggs Sweet Potatoes Large natural live yoghurt Organic cheddar cheese Mussels , cod, smoked makerel Sundried tomatoes (though have preservative) Avocados, bag €2 Organic minced beef Brown Rice Whole wheat pasta Almonds, other nuts Brown pitta bread Nuts in shell Free range chicken Organic apples, oranges Tinned tomatoes, passata Fair trade organic bananas Olives Organic porridge oats Range fruit and veg

Shopper’s Guide to Pesticides in Produce The Dirty Dozen list 1. Apples (98% had pesticide residue) 2. Celery 3. Strawberries 4. Peaches 5. Spinach 6. Nectarines (imported) 7. Grapes (imported) 8. Sweet bell peppers 9. Potatoes 10. Blueberries 11. Lettuce 12. Kale/collard greens The Clean 15 list 1. Onions 2. Corn 3. Pineapples 4. Avocado 5. Asparagus 6. Sweet peas 7. Mangoes 8. Eggplant 9. Cantaloupe (domestic) 10. Kiwi 11. Cabbage 12. Watermelon 13. Sweet potatoes 14. Grapefruit 15. Mushrooms Researchers at the Environmental Working Group gathered data from the USDA and FDA (Food and Drug Administration) from 2000 to 2009. They ranked fruit and vegetables according to a composite score, which weighed six factors equally. These factors reflect how many pesticides were detected in testing, and at what levels. The majority of samples were washed and peeled before testing, reflecting what chemicals people might be ingesting when they eat them. The Apple was found to be the most contaminated product, jumping from third to first place, knocking celery back into second. In over 700 samples tested, 98% of the apples were found to have pesticide residues in them. Thirty-three unapproved pesticides were detected on 44% of cilantro samples tested; the highest percentage of unapproved pesticides in any tested produce since 1995. Coriander refers to the seeds (fruits) while cilantro refers to the leaves of the Coriandrum sativum plant. Ref: Article 13 Jun-11: http://www.medicalnewstoday.com/articles/228313.php. The report notes: You should not avoid eating fruit and vegetables, the authors of the report stress. The health benefits of eating five servings of fruit and vegetables each day far outweigh any health risks posed by their pesticide content. US health authorities insist that all pesticide contents in the fruit and vegetables tested were within recommended limits.

SUPERFOOD #7: WILD SALMON Lowers the risk of heart disease and cancer. The more omega-3 fish oils you eat; the lower your blood pressure In one study eating the oil in fish cut cancer incidence by over 60% 4x weekly  risk for and progression of AMD Studies suggest that fish consumption is associated with a lower risk for depression, violent behavior, Alzheimer’s disease, Attention Deficit Disorder, Atrial fibrillation. SPF nutrients TRY TO EAT Wild salmon, halibut, sardines, etc.  2 to 4 times per week

  SUPERFOOD #13: WALNUTS A handful a day can cut your risk of cardiovascular event by as much as 51% Two tablespoons of peanut butter 5 times/week cuts risk of type II diabetes by 20% Along with tea, the easiest way to improve your heath  Risk/progression of AMD SPF nutrients TRY TO EAT a handful of nuts, five times a week * Skip the salt and added oils

WALNUT SIDEKICKS Almonds Pistachios Sesame Seeds Peanuts Pumpkin and Sunflower Seeds Macadamia Nuts Pecans Hazelnuts Cashews

10 Foods to Avoid Donuts White Bread Bread with < 3 grams fiber/ slice Soda Stick Margarines White Pasta Full Fat Dairy Movie Theatre Popcorn Luncheon Meats Sugar Coated Cereal