Anti Inflammatory diet
Art of Healthy Eating: Class Two
During our second class on “Healthy eating after 50” we discussed the problem of increasing prevalence of obesity that raises steadily among older Americans., how bMI influences development of chronic diseases and Anti Inflammatory diet
Multi Cohort study showed that excess BMI between ages 50 and 75 is associated with substantially shorter healthy and chronic disease-free life expectancy. Men with normal weight live on average 9 more years , and women live 7 more years without chronic problems between ages 50 and 75 years compared to class II obese men and women. Interestingly, only grade 2 and 3 obesity was associated with higher mortality ( or death), in comparison with grade 1 obesity, that was comparable with mortality of healthy weight individuals.
For those who wonder about definitions of obesity:
normal weight BMI of 18.5-<25
overweight BMI of 25-<30
grade 1 obesity BMI of 30-<35
grades 2 and 3 obesity BMI of ≥35
Research shows, that ageing is associated with increased insulin resistance, abdominal obesity, with higher levels of pro-inflammatory cytokines, linked to local and systemic inflammation leading to numerous chronic diseases.
Health Initiative Observational Study and Multi-Ethnic Study of Atherosclerosis (MESA) study suggest that a diet with appropriate calories that is low in refined carbohydrates, high in soluble fiber, high in monounsaturated fatty acids, a higher omega-3 to omega-6 ratio, and high in polyphenols, all have anti-inflammatory effects on the body. The Anti- Inflammatory diet is a diet that I recommend to my patients after age 50. The purpose of the Anti-Inflammatory Diet is not particularly a weight-loss. It’s a style of healthy eating, based on scientific facts, that help to maintain health while losing weight and experiencing joy of eating at the same time.
Choose organic produce as much as possible.
Focus on locally grown crops, that carry less pesticides residuals
Include carbohydrates ( 40-50%), fat ( 30%), and protein ( 20-30%) in each meal.
EAT MORE:
whole fresh food, maximizing colorful vegetables and fruits
use extra-virgin olive ( grapeseed or avocado ) oil as a main cooking oil
avocados and nuts: walnuts, almonds , cashews, almonds, and nut butters.
salmon (wild or canned sockeye), sardines and black cod (sablefish, butterfish);
vegetable protein from beans and whole soy
omega-3 fortified eggs; hemp seeds and flaxseeds, mushrooms
drink tea instead of coffee, especially white, green or oolong tea.
If you drink alcohol, use red wine preferentially. If you don't, don't start
for desert use dark chocolate in moderation
EAT LESS AND AVOID AS MUCH AS POSSIBLE:
foods made with wheat flour (bread and snack foods) and with high fructose corn syrup.
processed, refined food with high glycemic index as much as possible.
butter, cream, high-fat cheese, unskinned chicken and fatty meats and
sunflower oils, corn oil, and mixed vegetable oils, margarine, and vegetable shortening
If you have kidney disease or autoimmune disease eat less protein
Photo by Ella Olsson from Pexels
