The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (3 page)

By my mid-20s I was perpetually swollen with painful bloating and could barely keep my eyes open. My gastroenterologist said, “Well, you look fine”—after which I promptly hurried to a naturopathic doctor for a second opinion. She completely changed my diet, and I finally began to understand the power of food.

Following an anti-inflammatory diet has been a game-changer for me—and the elimination of gluten and dairy has been especially transformative. I’m able to manage and control my symptoms by what I choose to eat and I’m eternally grateful for that choice.

The anti-inflammatory action plans and recipes in this book offer the tools I wish I’d had all those years ago. You’ll learn not only how to eat to support your health, but also discover delicious new recipes so you won’t feel the least bit deprived. Supported by these tools, you’ll be able to take swift and positive actions that will propel you toward better health.

W
hat exactly is
inflammation
? If you’ve ever had a cold, a cut, a rash, or a bruise, then you’ve experienced inflammation. In urgent situations, inflammation is incredibly useful—similar to when emergency personnel are dispatched to help accident victims. It activates our immune system, destroys pathogens, and delivers needed oxygen and nutrients to affected areas. However, if inflammation becomes chronic, or one’s immune system fails to work properly, a person can develop a host of diseases that can impact all aspects of day-to-day existence.

Inflammation—which is a growing problem worldwide—can be caused by such things as poor nutrition, environmental toxins, genetics, reliance on medication, stress, and limited physical activity. However, when educated and prepared, you can take control of your health, both preventing inflammation from happening or managing it when it occurs.

Inflammation is a normal, healthy response to an injury or infection. It’s a protective measure, designed to sweep out harmful invaders so we can repair and heal. Without inflammation, a simple cut from slicing vegetables or a bruise from banging your elbow could become quite dangerous.

Acute
inflammation is short-lived, allowing us to repair and move on with our lives.
Chronic
inflammation occurs when we are unable to quash the original injury, the irritant continues to enter the body, or, as is the case with autoimmune diseases, the body begins to attack healthy tissues.

Inflammation is at the root of many diseases and conditions. Any condition that ends with “itis” involves inflammation: arthritis, colitis, endocarditis, bronchitis, appendicitis, laryngitis, just to name a few. Everyone is susceptible to inflammation, though people with weakened immune systems—children, the elderly, those with autoimmune conditions—can be at an increased risk.

Health conditions linked to inflammation include:
•
Inflammatory Bowel Disease (IBD).
This includes Crohn’s disease and colitis, which occur when the digestive tract becomes inflamed, leading to poor digestion and absorption of nutrients. According to the Centers for Disease Control and Prevention (CDC) and Crohn’s and Colitis Canada, more than 1 million people in the United States have IBD, and one in 150 Canadians live with the disease—the highest of any country in the world.

•
Heart Disease.
This is a broad term for a wide range of conditions that impact the cardiovascular system. The Centers for Disease Control and Prevention (CDC) report that heart disease is the leading cause of death in the United States for both men and women, killing 610,000 people every year.

•
Obesity.
Excess weight is a worldwide problem. According to the World Health Organization (WHO), obesity rates have doubled since 1980, and 1.9 billion people around the world are obese.

•
Rheumatoid Arthritis and Osteoarthritis.
Rheumatoid arthritis occurs when the body attacks its own tissues, causing inflammation in the joints. Osteoarthritis also involves inflammation, but its cause is wear and tear in the joints over time. In the United States, 52.5 million people suffer from arthritis and CDC experts predict this number will grow to 67 million by 2030.

•
Allergies.
Food, drugs, animals, plants, mold, latex, or other toxins can cause the immune system to overreact, leading to a host of uncomfortable symptoms. The American College of Allergy, Asthma & Immunology estimates that more than 50 million Americans suffer from allergies.

•
Asthma.
This disease of the lungs involves coughing, shortness of breath, and chest tightness. The National Heart, Lung, and Blood Institute says that 25 million adults and seven million children live with this condition.

•
Lupus.
This autoimmune disease involves the body attacking its own tissues, leading to inflammation in many parts of the body. The Lupus Foundation of America indicates it mostly affects young women, and about 1.5 million people in the United States have forms of lupus; a 2002 CDC report noted that African American women are three times more likely to get lupus than women of other ethnicities.

•
Hashimoto’s Disease.
This is an autoimmune disease in which the immune system attacks and damages the thyroid, which can lead to swelling of the thyroid (called a goiter), among other symptoms. The journal
Thyroid Research
reports that Hashimoto’s is the most common hypothyroid condition in the United States.

•
Diabetes.
This occurs when the body doesn’t produce enough insulin, or can’t effectively use the insulin it creates. Many complications from diabetes involve inflammation, such as obesity, atherosclerosis, and foot ulcers. In the United States, 20.9 million people have been diagnosed with type 2 diabetes—a number that has tripled since 1980, according to the CDC.

•
Cancer.
This happens when abnormal cells grow, invade different parts of the body, and hijack healthy cells. It is the leading cause of death worldwide. According to the World Health Organization (WHO), 14 million cancer cases are diagnosed each year and that number is expected to rise by a whopping 70 percent in the next two decades.

•
Celiac Disease.
Having this autoimmune disease means the body can’t process gluten, leading to damage in the small intestine. According to the National Foundation for Celiac Awareness, approximately one in 133 Americans have celiac disease, though many people go undiagnosed. Untreated celiac disease can lead to other conditions like diabetes and dermatitis herpetiformis, an uncomfortable skin condition.

•
Multiple Sclerosis (MS).
This autoimmune disease of the nervous system results in the protective coatings on nerve cells—called myelin sheaths—being attacked and damaged. This can cause vision problems, disrupted motor function, dizziness, and muscle weakness. The National Multiple Sclerosis Society estimates that 400,000 Americans suffer from MS.

•
Skin Diseases.
Inflammatory skin conditions such as eczema, acne, rosacea, and psoriasis can lead to redness, itchiness, dry skin, skin bumps, and pimples. The
Encyclopedia of Natural Medicine
says that eczema affects two to seven percent of the
population, while two to four percent have psoriasis. According to the National Rosacea Society, 16 million Americans suffer from that condition.

•
Headaches.
Tension headaches usually involve a steady, dull pain or pressure, while migraines tend to have a throbbing or pounding quality. The WHO says nearly half of adults worldwide experience at least one headache a year; according to the Migraine Research Foundation, 36 million Americans are affected by migraines.

•
Brain Disorders.
Neurologist David Perlmutter, MD, author of
Grain Brain
, links inflammation and the consumption of sugar and carbs to a variety of brain disorders, including dementia, ADHD, anxiety, depression, and epilepsy.