Nutrition 101 part 2 Foods to Decrease

Transcription

1 Healing Grups fr Peple Living with Chrnic Pain Nutritin 101 part 2 Fds t Decrease Mind-Bdy Medicine at The Full Circle Center

2 Brief Review Fds t Increase?

3 Brief Review Fds t Increase Healthy Prtein Beans, Fish Fruits and Veggies Gd fats Nuts, Fish il

4 The Rules f Tacks If yu are sitting n a tack, it takes a lt f aspirin t make the pain g away. If yu are sitting n 2 tacks, remving ne des nt lead t a 50% imprvement in symptms. -Sid Baker, M.D.

5 Dietary Tacks Sugar Bad Fats Excittxins Fd Allergies

6 Sugar (and high GI fds) Feeds bad flra (yeast and ther baddies) Insulin causes weight gain causes strage f carbs rather than burning them as fuel Reactive hypglycemia causes stress hrmne release Fibrfg memry prblems, decreased cncentratin Exacerbatin f trigger pints Md swings and irritability Sleep disturbance Fluid retentin Carbhydrate craving

7 Fibrglycemia Headaches Dizziness Irritability Chrnic fatigue Depressin Nervusness Decreased memry and cncentratin Nasal cngestin Heavy dreaming Heart palpitatins Tremr f the hands Day r night sweats Anxiety Leg cramps

8 Fibrglycemia Symptms relieved within 5-10 minutes f eating sugar Limited carbhydrate diets can imprve symptms in 7-10 days, but these can be very uncmfrtable days

9 Nt all carbs are created equal Snacks f equal calries: Cla and Chips Raisins and Peanuts - 75% mre insulin 75% mre insulin with #1 Oettle GJ et al. Am J Clin Nutr 1987; 45:86

10 Glycemic Index Ygurt, lwfat, 14 unsweetened, plain Lentils 29 Apple 36 Spaghetti, ww 37 Trtilla, crn 38 All-bran cereal 42 Orange 43 Crn 49 Spaghetti, durum 55 Rice, white 59 Ice Cream 61 Macarni and cheese 64 Grape-nuts cereal 67 French baguette 95 Think Primitive! (High numbers are bad)

11 Dietary Tacks Sugar Bad Fats Excittxins Fd Allergies

12 Bad Fats Saturated fats (animal fat butter, lard, meat, etc.) Omega-6 vegetable ils (crn il, safflwer il, etc.) Trans Fats hydrlyzed Cntribute t inflammatin raw materials fr prstaglandins

13 Dietary Tacks Sugar Bad Fats Excittxins Fd Allergies

14 Excittxins and ther Fds/Additives Linked t Increases in Pain Caffeine Alchl MSG Mnsdium Glutamate Aspartame (Nutrasweet) Fr migraines: Tyramine: red wine, sme cheeses Histamine: sme wines and champagnes

15 Caffeine Dehydratin Effects n the Adrenal Glands Effects n Sleep Nte metablism f caffeine slws with increasing age a mrning cup f cffee might nt have affected nighttime sleep at age 20 but may be significant nw

16 Alchl Bld vessel dilatin (migraine effects) Leaky Gut Calries Sleep Disruptin Liver, pancreas, muscle and brain injury Depletin f B vitamins, magnesium, ptassium

17 MSG and Aspartame Stimulate the glutamate receptrs Latter may generate frmaldehyde Relief f fibrmyalgia symptms fllwing discntinuatin f dietary excittxins JD Smith, CM Terpening, SO Schmidt, and JG Gums BACKGROUND: Fibrmyalgia is a cmmn rheumatlgic disrder that is ften difficult t treat effectively. CASE SUMMARY: Fur patients diagnsed with fibrmyalgia syndrme fr tw t 17 years are described. All had undergne multiple treatment mdalities with limited success. All had cmplete, r nearly cmplete, reslutin f their symptms within mnths after eliminating mnsdium glutamate (MSG) r MSG plus aspartame frm their diet. Cmplementary Health Practice Review, Vl. 8, N. 3, (2003)

18 What has Aspartame? Nutrasweet Diet Cke and ther diet sda Crystal Light Sugar-free ygurt Sugar-free gum Etc...

19 MSG Chinese Fd Many packaged fds labeled as Natural Flavring Sdium caseinate Textured prtein Etc.

20 Other Txins Particularly in the Chemically Sensitive Bimagnificatin f pllutants in animal prducts Organics 12 mst cntaminated fruits and veggies: Strawberries Bell peppers Spinach Cherries Peaches Apples Cantalupe Apricts Celery Green beans Cucumbers Grapes

21 Dietary Tacks Sugar Bad Fats Excittxins Fd Allergies

22 Fd Allergies Cause Leaky Gut, which causes: Increased inflammatin in the system with C fiber sensitizatin Immune activatin which may cntribute t autimmune disease Malabsrptin f nutrients, which causes malnutritin

23 Fd Sensitivities One third f the patients with rheumatid arthritis, ankylsing spndylitis and psriatic arthrpathy reprted aggravatin f disease symptms after intake f certain fds while 43% f the patients with juvenile rheumatid arthritis and 42% f the patients with primary fibrmyalgia stated the same.... Less pain and stiffness were reprted by 46% f the patients and 36% reprted reduced jint swelling Clin Rheumatl Dec;10(4): Diet and disease symptms in rheumatic diseases--results f a questinnaire based survey.haugen M, Kjeldsen-Kragh J, Nrdvag BY, Frre O.

24 Cmmn Fd Allergens Tmat Wheat Cw s milk (and cheese, ygurt, ice cream, etc.) Chclate/cla Citrus Nuts Cinnamn Egg Crn Fish Legumes (beans, sy) Prk

25 Diagnsis f Fd Allergies Bld testing Expensive Nt always reliable Eliminatin Diets Must eliminate all allergenic fds t be diagnstic (2 nd Rule f Tacks)

26 Eliminatin Strategies Single fd e.g. n dairy Might miss it if there is mre than ne allergen Prbability Multiple Eliminatin Diet Cut ut the mst cmmn allergenic fds, i.e. the tp 10 Oligantigenic Eat nthing but 3-4 fds

27 A Sample Oligantigenic Diet Rice Lamb r Turkey r lentils Brccli, Zucchini This is nly fr 2 weeks, nt frever!

28 Challenging If yur symptms are imprved, add back ne fd at a time and track yur symptms. Fd = ingredient, i.e. add back apples, r almnds, nt pizza Symptms can ccur 1-2 days after adding a new fd

29 Making Changes There is a difference between wanting fd and being hungry Mindfulness when hungry/reaching fr fd can be very illustrative Meet needs that are being met by fd with ther means (and first, figure ut what thse needs are) The Slutin, by Laurel Mellin, is a great resurce Deep Healing, by Emmett Miller, als addresses these issues

30 Lgistics/Planning fr Gd Nutritin It is generally easier t add gd fds than t eliminate the bad nes we crave Stck easy healthy fds, d nt keep junk fd in yur hme Ck ahead Use appliances Make trades