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THE FIX

Preventing Inflammation


Preventing Inflammation


SUGAR - GLUTEN - DAIRY AND ALCOHOL: THE POWERHOUSE PRECURSORS OF INFLAMMATION  

As Dr Nigma Talib describes in her book "Younger Skin Starts in the Gut" inflammation is like a burning fire that can destroy everything in it's path inside the body.

Inflammation Explained

When we get injured, burn ourselves, sprain our ankles, fracture a bone or stub a toe - we typically see swelling. It is a characteristic of our bodies wonderful attempt to protect and heal itself.  The swelling/ inflammation is an indication that the defence mechanism of the body is taking swift, decisive action and attracting white platelets to the injured region.  This is normal, this is healthy.  Once the body feels safe after the attack, anti-inflammatory chemicals are sent to the area and swelling subsides.

However, what we are seeing in our society today, is frequent stimulation of this inflammatory system; chronic inflammation, often triggered by foods such as gluten, sugar, dairy and alcohol.  The body believes itself to be under attack and the above process is initiated and does not subside.  Our balance of chemicals is thrown off and the damage manifests all over our body.  It can cause dilated blood vessels, trigger rosacea, lead to broken blood vessels in the face - visible as premature ageing and uneven skin tone, create puffiness and dark circles and cause collagen destruction. 

Constant inflammation is not a good sign. At the point when the swelling doesn't disappear and any or all of the above symptoms are present, the body is battling inflammation.  Most of us don't even realise that we have persistent inflammation due to many of the effects being visible only on the inside of our bodies- inner body damage will likely present itself through feeling i.e. feeling sluggish, lethargic, un-energetic, moody and or, unwell. 

Inflammation regularly occurs in the gastrointestinal tract causing swelling, loose bowels, gas, bloatedness and a swollen stomach. It's an inside irregularity of the body's synthetic substances and defence mechanism.  

There is no test to identify this kind of inflammation; however, there is one shared factor — individuals with chronic frailty propensities will, in general, have more significant levels of inflammation.

"What you feed your body effectively affects your wellbeing," says Shayna Komar, Dietitian at Cancer Wellness, Piedmont.

Turning our attention to our diet can counteract and rebalance the body.  With an end goal to avoid constant inflammation and the illnesses that may accompany it, we suggest avoiding the following foods and encourage opting instead for the nourishing alternatives below:

80/20

The 80, 20 principle can be a great and wholesome method to follow to re-balance the body.  The philosophy is that you opt for the healthier option most of the time. Follow the below recommendations, 80% of time and in in just a few weeks, you could see noticeable results to your digestion, mood, skin texture and outer appearance.

Put Down Processed Foods

Processed foods contain refined and counterfeit/ synthetic, added substances that are not useful for our bodies, similar to high fructose corn syrup, artificial colouring and additives, refined carbs and trans fats.

Say No to High-Fat Portions of Meat

Processed meats like sausages, bacon, frankfurters, salami and store meats are extremely high in undesirable fat.

Regardless of whether we purchase processed meat from an excellent meat shop, it is still processed meat. Furthermore, if we devour it consistently over a long period, the effect is there.  Instead head to a local butchers and opt for an organic, grass fed, lean cut of meat.

Some animal protein can be difficult for the body to digest and use. This places substantial strain on the kidneys and gastrointestinal tract.

Step Away from Seared Food Sources

Foods that are rotisseried are generally cooked in modest, hydrogenated oils, which transform into trans fats – the riskiest kind of fat. Trans fats raise the bad (LDL) cholesterol levels and lower our good (HDL) cholesterol levels.

Strike Out Sugar

Sugar is found in many food sources, raw and prepared, so it's critical to know how it is sneaking in abundance into our eating routine. High sugar consumption has been straightforwardly connected to infections like coronary illness, diabetes and weight.

Refined carbohydrates like sugars, white rice and refined or enhanced flours, which are found in pizza outsides, bagels, most breads, wafers, bundled grains, treats, cakes, and so forth, really lead to inflammation. Interestingly, "entire" (whole/ wholegrain) carbohydrates like crude non-flour entire grains, natural products, vegetables, and beans all have mitigating properties, more nutrients and cell reinforcing properties.

Go Gluten Free (most of the time)

Gluten triggers the inflammation system in many people.  Gluten Free Alternatives Include:

  • Amaranth
  • Buckwheat
  • Brown Rice
  • Chia
  • Quinoa
  • Teff

Cut Down on Dairy

Dairy free sources of calcium can be found in:

  • Vegetables
  • Fish
  • Legumes
  • Nuts, Seeds and Grains

Dairy alternative milks include:

  • Almond Milk
  • Rice Milk
  • Coconut Milk
  • Oat Milk
  • Soya

Inflammation Free = Glowing and Healthy Skin

When it comes to our skin, the best skin comes from nurturing both the inside and the out.   Our outer layer of skin needs topical care to strengthen and hydrate the skin, stimulate collagen, fade pigmentation and reduce the visibility of fine lines and wrinkles.  Accompanied with nourishing and hydrating foods for our body's cells, our skin is able to glow and thrive.  We recommend that you combine the above dietary recommendations with our antioxidant rich Vitamin ACE Serum and Vitamin ACE Moisturiser

We hope that you enjoyed your daily Skin Fix. 
With love, Beautifully Nourished x 
 
Dr Ayesha Gulzar, PharmD, Doctor of Pharmacy, Research and Medicine
Editor and Founder: Katherine Elyse Blake, BSC Nutrition, ANutr

 

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