FUEL: April 18, 2014

Fueling to ENDURE, Getting Specific

Spoiler Summary - Eating foods that are "low inflammatory" may improve your body and mind's resilience to the effects of stress.

Over the last couple of weeks, I've been talking about stress - one of those "things we love to hate" in life, but something we all have.  Two weeks ago I tried to show some of the science behind why some experts are starting to change their stance on stress - that it's not always a bad thing.....and that how we view, label and internalize it matters to how both our brain and bodies manage it.

Last week, I stepped a little further down the lane, with a review of some of the evidence that shows how nutrition appears to be tied to whether the stresses of life manifest as a disease. I referenced the findings of several different studies that each concluded that persons with sub-optimal diets were at greater odds of developing stress-related disease and that those with more near-optimal diets had reduced risk.

So the natural question becomes - what is the optimal stress-muting diet?

To answer this question, we go back to the evidence which had a few consistent themes:

- People who had dietary patterns that featured many highly processed foods were at much greater odds of a stress-related disorder

- People who had dietary patterns that lacked fruit/vegetable consumption were at much greater odds of a stress-related disorder

- People who had dietary patterns that were considered "low-inflammatory" appeared to have some protection against stress-related disorders.

So, this loosely translates to:  Eat many low-inflammatory foods and try to avoid (or significantly limit) highly processed foods or meals that don't incorporate fruit/veggies prominently. According to the University of Wisconsin School of Medicine and Public Health, an "anti-inflammation diet" follows three basic principles:

1. Avoid unhealthy fats. Trans-fats and fats that are high in omega-6 fatty acids cause inflammation. These fats are found in many animal products and in any foods designed to have a long shelf life. Mono-unsaturated fats, like olive oil, are better choices. Omega-3 fats, like fish oil and flax oil, are especially good for decreasing inflammation.

2. Eat fruits and vegetables. Many studies are showing that a diet high in fruits and vegetables is good for decreasing inflammation. The more servings eaten, the better. Eight to 10 servings per day is a good goal.

3. Eat fiber. Diets high in fiber are shown to help to decrease inflammation. A good goal is about 30 grams a day, ideally from a diet rich in whole grains, fruits, and vegetables.      

Where should you begin? Unfortunately, it's never as simple as one-size-fits-all.  If your fuel-mix needs to be changed, you have to come up with the formula that both works (is effective) and works for you (is doable).  Maybe you can incorporate more fruits and veggies into your consumption patterns - this gives the inflammation lowering effects listed in principle #2 and the fiber listed in #3.  If not, maybe you'll do better to "avoid" as listed in principle #1.  If you're committed to the end-goal, like most, you'll find a way.

Need an example?  Just this week I got forwarded a note from someone who I had previously talked with about a condition that, much like the stress-studies quoted had been tied to inflammation.  He was ready to make a change and pulled in a colleague who was up against a similar thing. They decided to take their health head on, starting with a significant dietary change (using an approach that is very similar to the principles listed above).  The results? In less than 2 months, they both reported significant weight loss (20 or more lbs) and major changes in how their doctors were approaching their care (reduced or off medications, etc).  Pretty awesome - but NOT as surprising as it might seem.  

Of course, diet is not the only thing that can lead to increased inflammation.  A strong and active body is a better producer of certain proteins that limit inflammation than a sedentary one and exercise is well known for its effects on stress-modulation.  In addition, smoking and central (belly) obesity are known to increase inflammation.  But, like most things, FUEL is an important factor.  With a solid plan that puts the science on our side and support of friends and family it CAN be done. We're ready to talk more when you are.

Have a great week,

Mike E