What Contributes to a “Pro Inflammatory” Lifestyle?
1. High-sugar foods: Immunosuppression for 2-4 hours after eating
2. High-fat foods: Especially foods with arachidonic acid and saturated fats (dairy and animal fat primarily)
3. Food Allergens: Allergens may form immune complexes and lead to inflammation
4. Foods that promote bacterial overgrowth of the small bowel: Simple sugars and complex carbs quickly digested such as refined white flour and white potatoes
5. Insufficiency of fiber: Fiber pulls toxins from the GI tract and acts like a broom to sweep them out
6. Insufficient phytonutrients: Phytonutrients primarily found in fruits, vegetables, nuts, and seeds act as anti-inflammatories and antioxidants, which quench inflammation
7. Insufficient exercise: 1) Adipose tissue (fat) is pro-inflammatory; 2) Exercising muscle reduces inflammation improves insulin sensitivity
8. Vitamin D deficiency: Causes inflammation, promotes autoimmunity, and expedites progression of osteoarthritis
9. Fatty acid imbalances: Insufficiencies of Omega-3 and -6 fats, along with excesses of saturated fat and trans-fats lead to inflammation
10. Vitamin and mineral deficiencies: Especially magnesium, deficiency of which is seen in 20-40% of most “industrialized” populations.
11. Xenobiotic/toxin accumulation: Non-specific but can lead to inflammation and is an under-diagnosed problem
12. Emotional stress and toxic relationships: Promote inflammation, impair wound healing, and promote immunosuppresion