Low Inflammatory Diet; Anti Cancer Diet. Dr. Longo Diet, and other things about what to eat
July 19, 2019
Since my original post years ago, the idea of a doctor recommending a Low Inflammatory Diet, has almost become standard of care.
Below is my attempt to make things simpler for friends and patients: still working to simplify the hundreds of possible diet options there are.
There is a great deal of hope as daily, I hear now how a change in diet has helped my patients with a variety of systemic symptoms including their eye issues.
Anti-Inflammatory Diet/ Low Inflammatory Diet
More and more, many MDs are noticing the importance of eating foods which do NOT increase inflammatory factors in the body and also DECREASE inflammation in the body. As an eye MD, this is especially important in patients that have dry eyes, diabetes, or any autoimmune disease, such as Lupus, Rheumatoid Arthritis, Sjögren’s Syndrome, to name a few.
The Short-Cut Notes To “The Best Low Inflammatory Diet is to Eat the Following:
1. Plenty of green leafy vegetables: ideally fresh and not cooked. If you do not live veggies or have a child who does not like veggies, you can hide them in fresh organic tomato sauce or Bone broth as a chicken soup.
2. Organic, wild salmon as often as feasible or possible if no allergies or other medical or moral issues with fish.
3. Drink plenty of water at least 64 ounces per day:
4. Avoid all refined sugars and carbohydrates as much as possible. Most MDs would say Stevia, a sugar substitute is ok. There are some MDs that feel no sugar or sugar substitute should be used.
4. Eat other vegetables that have a deep color like tomatoes (for the lycopene which has been proven to decrease colon & prostate cancer), broccoli, green beans, radishes, squash.
5. Increase Omega 3 intake as natural as possible to 2000-4000mg if your MD says it is ok. Salmon, wild fish, Chia seeds and Walnuts have a good deal of Omega 3. https://drcremers.com/2015/06/omega-3-best-foods-to-naturally-get.html?q=omega+3
6. Eat Bone Broth ideally with organic bones. https://drcremers.com/2015/11/dr-cremers-favorite-recipes-bone-broth.html?q=bone+broth
7. Olive Oil and Coconut Oil: are good oils to eat.
8. Nuts and Seeds: if your MD says its ok and do not have a history of diverticulitis.
9. Seaweed: my favorite is Costco Kirkland seaweed. Still waiting to do research to be sure excess seaweed does not increase risk of radiation given most seaweed comes from Korea area.
11. Meats: still very controversial: lean organic meats– are better to eat for patients with diabetes than carbohydrates, but meats in general do increase inflammation.
12. My favorite, anti cancer diet is Dr. Longo’s Longevity diet: it is expensive, but one can replicate it at home for much less.
Longo has spent decades studying aging in yeast cells and lab mice. He now believes he’s developed a diet that may boost longevity — by mimicking the effect of periodic fasting. So he’s packed precise quantities of kale chips, quinoa soup, hibiscus tea, and other custom concoctions into boxes that go for $300.
Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week. Choose fish, crustaceans, and mollusks with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp. Pay attention to the quality of the fish, choosing those with low levels of mercury.
If you are below the age of 65, keep protein intake low (0.31 to 0.36 grams per pound of body weight). That comes to 40 to 47 grams of proteins per day for a person weighing 130 pounds, and 60 to 70 grams of protein per day for someone weighing 200 to 220 pounds. Over age 65, you should slightly increase protein intake but also increase consumption of fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.
Minimize saturated fats from animal and vegetable sources (meat, cheese) and sugar, and maximize good fats and complex carbs. Eat whole grains and high quantities of vegetables (tomatoes, broccoli, carrots, legumes, etc.) with generous amounts of olive oil (3 tablespoons per day) and nuts (1 ounce per day).
Follow a diet with high vitamin and mineral content, supplemented with a multivitamin buffer every three days.
Select ingredients among those discussed in this book that your ancestors would have eaten.
Based on your weight, age, and abdominal circumference, decide whether to have two or three meals per day. If you are overweight or tend to gain weight easily, consume two meals a day: breakfast and either lunch or dinner, plus two low-sugar (less than 5 grams) snacks with fewer than 100 calories each. If you are already at a normal weight, or if you tend to lose weight easily or are over 65 and of normal weight, eat three meals a day and one low-sugar (less than 3 to 5 grams) snack with fewer than 100 calories.
Confine all eating to within a twelve-hour period; for example, start after 8 a.m. and end before 8 p.m. Don’t eat anything within three to four hours of bedtime.
Causes of Chronic Inflammation:
A number of lifestyle factors can cause chronic inflammation. These include:
Stress: finding ways to get rid of stress are key. I just went on a silent retreat myself, which was really amazing in helping get rid of stress. I’m convinced that a yearly silent retreat (no talking, no internet, no phone, no texting, etc for 4 full days) is an excellent idea in helping bring the stress level down to zero.
Lack of sleep: 8 hours is the best. Avoiding caffeine helps or only taking caffeine in the am if possible. I try to tell my patients who note insomnia that holding a Rosary in your hands in bed and praying the prayers will help. There have been studies noting a decreased blood pressure and heart rate on those who repeat prayers over and over again.
Smoking: just quit! It has been shown to do so much damage to those around you and your descendants (in terms of their increased risk of cancer). Smoking is guaranteed to increase inflammatory factors in most. A dear friend told me yesterday that he has no desire to quit: despite his dad dying from emphysema and spending his last few months of his life connected to oxygen and his mom having a stroke after years of smoking. I did not expect him to say he would quit as smoking is universally addictive. If you have no desire to quit, despite being told you should quit by an MD, then there is an addiction involved. The chemicals in smoking can alter the physiology of your body and mind to the point that it becomes very difficult to truly want to stop and thus permanently stop. Humility is key here. Help from your doctor, friends, and/or family will help kick the habit for good.
Lack of exercise: hard to get in sometimes. But is very helpful even if it means taking the stairs (even just one flight) every day instead of the elevator all the way. Park further away. More your feet, legs around at the desk.
Diet: see below. This is key.
Pollution: often overlooked, but important.
Foods that Cause Inflammation
The issues most MDs have with the list below is that there are still no great randomized, prospective, double blind studies to “prove” they are harmful. Yet, most of my MD colleagues and all my eyeMD colleagues especially those at Harvard have starting moving to a low gluten (gluten free in many cases), very low carb, low fat diet: Mediterranean you could say without the pasta or bread or fatty meat: a lot of good fish (wild salmon, high Omega 3 fish with low arachadonic levels); majority item is green leafy veggies (kale, green lettuce (no iceburg), broccoli, brussel sprouts (a family favorite: see my posting on how we make brussel sprount chips). 1. Sugar and refined starch
Each time you eat refined carbohydrates (i.e., any type of sugar including high fructose corn syrup, sucrose, lactose, and others, as well as white foods such as white bread, etc.), it results in a rapid rise in blood sugar. This causes insulin levels to spike which trigger the cascade of immunological responses that can cause damage in your body. When blood sugar levels and/or insulin levels are high, the result is a pro-inflammatory response. This occurs every time you eat foods containing refined carbs, sugars, and starches, which can lead to chronic inflammation.
Also be aware that too much fruit (especially fruit juices) is risky as well as they contain fructose which is fruit sugar. A friend recently noted that she was diagnosed with type 2 diabetes: she could not understand as she never ate refined sugars and carbs but did eat A LOT of fruit.
Some sites also note to avoid agave, which may be low in glucose but super high in fructose, which creates its own set of problems.
2. Vegetable oil Many vegetable oils are high in omega-6 fats, reducing your body’s critical balance of omega-3 to omega-6 fats. While omega-6 fatty acids are not bad in and of themselves, when your body gets out of balance, inflammation can result. That’s why I recommend cooking with just a tiny amount of coconut oil, which contains medium chain fatty acids. Olive oil is okay in small amounts as it is a monounsaturated oil. Avoid corn, soybean, safflower, etc. oils and products that contain them- like vegan “butter” spreads and mayonnaise.
3. Dairy products Dairy can cause inflammation in some people because your body recognizes it as a foreign invader and fights it with an inflammatory response. That’s because the human body does not process the high levels of protein (casein) or sugar (lactose) in dairy products well. If you feel tired or run down after a heavy load of cheese, dairy, consider refraining for a time to see how you feel. This could be a sign that it is causing an inflammatory reaction.
4. Red meat Eating non-grass fed red meat produces a chemical called Neu5gc. The body produces an inflammatory immune response to it. Some people predisposed to Gout, often react poorly to red meat. Be aware that in The body produces an inflammatory immune response to it.
5. Wheat, rye, and barley These grains all contain the common allergen, gluten. When an allergen enters the body, the result is an immediate inflammatory immune response. 6. Foods high in trans fatsWhen you eat trans fats (hydrogenated oils found in many processed foods), they create low-density lipoproteins. LDLs feed inflammation. 7. Processed CornYou’d be shocked at just how much corn there is in processed foods. The food processing industry uses a number of corn derivatives such as high-fructose corn syrup, corn starch, corn oil because it is cheap and plentiful. In its refined form, corn spikes blood sugar, leading to an increased insulin and inflammatory response. 8. Peanuts Peanuts are one of the most common food allergens. There are naturally occurring molds found on peanuts. Even if you don’t have an anaphylactic response to peanuts, your body may recognize them as foreign invaders and create an inflammatory response. 9. Foods containing chemicalsThe human body has not evolved to eat artificial chemicals such as additives, preservatives, food coloring, and the many other chemicals found in processed foods. Because your body doesn’t recognize these things as foods (and with good reason – they aren’t!), it launches an immune system response.
World’s Oldest Woman Revealed Her Secret to Long Life
By Tanya Lewis, Staff Writer |
The world’s oldest person, a 117-year-old woman in Japan named Misao Okawa, died today. Okawa was born on March 5, 1898, and died of heart failure just a few weeks after celebrating her birthday.
Okawa was named the world’s oldest person in 2013, when she was 114, according to Guinness World Records. Now, the world’s oldest living person is Gertrude Weaver, a 116-year-old woman in Arkansas, according to the Gerontology Research Group, which keeps track of supercentenarians, or people older than 110.
Okawa previously toldThe Japan Timesthat the key to her longevity was “eating delicious things,” such as ramen noodles, beef stew, hashed beef and rice.
In studies, a wide array of factors have been linked to living longer, including being vegetarian, eating lots of fiber, not sitting too much, jogging and volunteering. Women who drink moderate amounts of alcohol (about five drinks per week) and those who have kids when they’re older may also live longer, some studies suggest. Even winning a Nobel Prize has been linked to having a longer life.
The average human life span has increased by almost 30 years over the past century, thanks to lower infant mortality rates and medical advances ranging from vaccines to heart treatments, Live Science reported in 2006.
Life extension is a ripe field of research, and experiments in animals have shown promise in tacking more years on to people’s lives.
One approach to living longer is calorie restriction, which has been studied since the 1930s, when researchers found that rats on severely restricted diets lived up to 40 percent longer than rats that ate normally. Restricting calories also has been shown to extend the lives of other animals, including fish and dogs, but it’s not clear whether the benefits extend to humans.
Chemicals such as resveratrol, found in red wine, also have been reported to have anti-aging effects, but the findings on whether they actually help people live longer have been somewhat conflicting.
Meanwhile, other research is focused on developing tissue-engineered organs to replace faulty ones, or repairing the body through nanotechnology.