The Deflamed Diet

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The Deflame Diet is about eating healthy foods and understanding how healthy anti – inflammatory foods support normal body function. When this is understood it is easy to avoid the confusing and often contradictory notions about nutrition. Compared to other diet books, the Deflame – Inflame paradigm explains the science behind the diet plan. It also explains why we don’t feel well, why we are tired, why we get depressed, why we hurt, why disease develop, why we have cravings, why we get fat and when why getting fat makes us fatter and why fat prevents us from losing weight.
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When on considers health all one has to do is look at Traditional Inuit Eskimos whom consume a high fat diet without disease. Also,  the Masai of Africa whom live on meat, blood and milk of their cattle and have no related heart disease or other chronic disease. Dr.  Vilhjalmer Stefansson, an anthropologist whom wrote a book titled The Friendly Artic in 192. Whom spent 9 years in the Artic Circle living mostly on fatty meat wrote that it wasn’t saturated fatty acids from red meat that clogs arteries.
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More recently Dr. Aseem Malhotra, London-based cardiologist and adviser to the National Obesity Forum, went on to state it’s the dangers of preservatives from processed meat (nitrates and sodium). It’s  the polyunsaturated omega 6’s trans fatty acid corn, sunflower, safflower, peanut, cottonseed and soy oils that cause clogged arteries.
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Also when you talk saturated fats there are populations in the world that consume high levels of saturated fatty acid’s from coconuts. Such as the natives of Kitava (New Guinea) and Tokelaula (Pacific Island). With up to 45% of total calories coming from coconuts in the case of Tokelaula and yet neither populations suffer from wide spread heart disease.
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Therefore when one considers chronic disease, several lifestyle factors promote the development of the signs and symptoms of chronic inflammation which can lead to chronic disease and this is the simple formula. Prolong stress, a lack of exercise, insufficient sleep and a pro-inflammatory diet of omega 6 fatty acids from the Standard American Diet (S.A.D.)  While knowing the Body Mass Index can be faulty given the nature of body composition. The normal markers that lead to increase Metabolic Syndrome are:
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    1. Fasting Blood Glucose          >    100  mg/dL
    2. Fasting triglycerides              >   150  mg/dL
    3. Fasting HDL Cholesterol       <      50 women  < 40 men
    4. Blood Pressure                      >    130/85
    5. Waste Circumstance             >    35″ women  40″ men
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With these signs in mind that increases inflammation in your body. The general blood test to determine inflammation is called high sensitivity C-reactive protein (hsCRP) which is an inflammatory protein. The liver which produces increasing amounts of CRP based upon the level of circulating cytokines, particularly inter- leukin 6. These cytokines are released by less overtly injurious signals, such as eating inflammatory foods, sedentary living, smoking tobacco, lack of sleep, stress and weight gain all of which elevates CRP.
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Although your liver is the primary producer of CRP, new studies have shown that CRP is produced by disease tissues and by various cell types including macrophages and cells in the blood vessel walls called smooth muscle cells and endothelical cells. Increasing evidence indicates that CRP is not just a biomarker for inflammation. But it has a direct influence on pro-inflammatory actions and produces pro-inflammatory cytokines.
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Many incorrectly believe hsCRP is a specific marker for only heart disease risk. However, elevated CRP is found in many chronic illnesses. Such as stroke, cancer, Alzheimer’s, diabetes, osteoarthritis and back pain. This means one thing and one thing only when elevated hsCRP are present you’re at risk for chronic dis-ease.
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As within this book Seaman details the science of inflammation and in one chapter describes how the human digestive system should never be exposed to high levels of sugar, flour, and the dreadful omega 6 seed oils.  With the consumption of these calorie sources doing two primary things  1. increases the small intestine content of bacteria (called SIBO)  2. reduces the fiber to the large intestine which causes constipation (which eliminates any chance of getting toxins out.
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When ones diet is comprised of 20% calories from sugar, 20% calories from flour and 20% calories from refined oils. Their is a lack of fiber to stimulate contraction of the muscles in both the small and large intestine. So musculative aren’t properly exercise and the normal balance of bacteria between the small and large intestine aren’t achieved.
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Also when you have normal jejunum of bacteria between the small and large intestine nutrients can be properly absorbed into the human body. Also if to much bacteria is present they produce endotoxins and they can be absorbed as though they were nutrients.  Other nutrients that can off set this balance is gluten and lectin from whole grain food!!!
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Remember to  Also get your moments in the sunshine the vitamin D content of the sun has anti inflammatory benefits. Vitamin D which is measure at 25 (OH)D, the form produced by the liver and sent to other cells for conversion into 1,25 (OH2)D is another form of vitamin D. While the normal level is states 25(OH)D is 32- 100 ng/ml., vitamin D researchers suggest we should reach at least 40 -60 ng/ml and perhaps into the 90 – 100 ng/ml for pro found anti inflammatory benefits. To reach this level the average person needs to get adequate sunshine between the hours of 10 am to 2pm or be taking 2,000 – 10,000 IUs of supplement vitamin D per day under supervision of a Naturopathic Doctor.
The importance of an anti-inflammatory diet and how to implement it into your everyday life is addressed in this interview with Dr. David Seaman.
to Heal with Raw Foods or Cooked Whole Foods

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Exercise increases the body’s own ‘cannabis’ which reduces chronic inflammation.
Research has found that exercise in people with arthritis did not just reduce their
 
It also increased levels of cannabis-like substances produced by their own bodies,
 
In order to have a healthy mind, it is necessary to have a healthy body, and a healthy body requires constant and appropriate exercise.
 
It sounds counterintuitive, but exercise helps with pain and stiffness.
 

Exercise increases the body’s own ‘cannabis’ which reduces chronic inflammation, says new study

Exercise increases the body’s own cannabis-like substances, which in turn helps reduce inflammation and could potentially help treat certain conditions such as arthritis, cancer, and heart disease.
In a new study, published in Gut Microbes, experts from the University of Nottingham found that exercise intervention in people with arthritis, did not just reduce their pain, but it also lowered the levels of inflammatory substances (called cytokines). It also increased levels of cannabis-like substances produced by their own bodies, called endocannabinoids. Interestingly, the way exercise resulted in these changes was by altering the gut microbes.

Exercise is known to decrease chronic inflammation, which in turn causes many diseases including cancer, arthritis, and heart disease, but little is known as to how it reduces inflammation. A group of scientists, led by Professor Ana Valdes from the School of Medicine at the University, tested 78 people with arthritis. Thirty-eight of them carried out 15 minutes of muscle-strengthening exercises every day for six weeks, and 40 did nothing.

At the end of the study, participants who did the exercise intervention had not only reduced their pain, but they also had more microbes in their guts of the kind that produce anti-inflammatory substances, lower levels of cytokines, and higher levels of endocannabinoids.

“As interest in cannabidiol oil and other supplements increases, it is important to know that simple lifestyle interventions like exercise can modulate endocannabinoids.

Exercise will increase the physique’s personal cannabis-like substances, which in flip helps cut back irritation and will doubtlessly assist deal with sure circumstances reminiscent of arthritis, most cancers and coronary heart illness.

In a brand new examination, printed in Intestine Microbes, consultants from the College of Nottingham discovered that exercise intervention in folks with arthritis, didn’t simply cut back their ache, however it additionally lowered the degrees of inflammatory substances (referred to as cytokines). It additionally elevated ranges of cannabis-like substances produced by their very own bodies, referred to as endocannabinoids. Apparently, the way in which you train resulted in these modifications was by altering the intestine microbes.

A bunch of scientists, led by Professor Ana Valdes from the Faculty of Drugs on the College, examined 78 folks with arthritis. Thirty-eight of them carried out quarter-hour of muscle strengthening workouts each day for six weeks, and 40 did nothing.

On the finish of the examination, contributors who did the train intervention had not solely decreased their ache, however additionally they had extra microbes of their guts of the type that produce anti-inflammatory substances, decreased ranges of cytokines and better ranges of endocannabinoids.

The rise in endocannabinoids was strongly linked to modifications within the intestine microbes and anti inflammatory substances produced by gut microbes referred to as SCFAS. In actual fact, no less than one third of the anti-inflammatory results of the intestine microbiome was as a result of enhancement in endocannabinoids.

Physician Amrita Vijay, a Analysis Fellow within the Faculty of Drugs and first creator of the paper, mentioned: “Our examination clearly reveals that training will increase the physique’s personal cannabis-type substances. Which can have a positive impact on many conditions.

“As curiosity in cannabidiol oil and different dietary supplements will increase, it is very important to know that straightforward way of life interventions like exercise can modulate endocannabinoids.”

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Turns out that “runner’s high” is healthy Ok handOk hand

Exercise is known to decrease chronic inflammation, which in turn causes many diseases including cancer, arthritis and heart disease, but little is known as to how it reduces inflammation.

A group of scientists, led by Professor Ana Valdes from the School of Medicine at the University, tested 78 people with arthritis. Thirty-eight of them carried out 15 minutes of muscle strengthening exercises every day for six weeks, and 40 did nothing.

At the end of the study, participants who did the exercise intervention had not only reduced their pain, but they also had more microbes in their guts of the kind that produce anti-inflammatory substances, lower levels of cytokines and higher levels of endocannabinoids.

The increase in endocannabinoids was strongly linked to changes in the gut microbes and anti-inflammatory substances produced by gut microbes called SCFAS. In fact, at least one third of the anti-inflammatory effects of the gut microbiome was due to the increase in endocannabinoids.

Dr Amrita Vijay, a Research Fellow in the School of Medicine and first author of the paper, “Our study clearly shows that exercise increases the body’s own cannabis-type substances. “As interest in cannabidiol oil and other supplements increases, it is important to know that simple lifestyle interventions like exercise can modulate endocannabinoids.”

Endocannabinoids and the Anti-inflammatory Power of Exercise

Working out increases self-produced cannabinoids and reduces inflammation.

Chronic Inflammation (Latin, inflamatio, to set on fire) is the complex biological response of vascular tissues to harmful stimuli, such as pathogens, damaged cells, or irritants. It is a protective attempt by the organism to remove the injurious stimuli as well as initiate the healing process for the tissue. Inflammation is not a synonym for infection. Even in cases where inflammation is caused by infection, the two are not synonymous: infection is caused by an exogenous pathogen, while inflammation is the response of the organism to the pathogen.

In the absence of inflammation, wounds and infections would never heal and progressive destruction of the tissue would compromise the survival of the organism. However, an inflammation that runs unchecked can also lead to a host of diseases, such as hay fever, atherosclerosis, and rheumatoid arthritis. It is for that reason that inflammation is normally closely regulated by the body.

Inflammation can be classified as either acute or chronic. Acute inflammation is the initial response of the body to harmful stimuli and is achieved by the increased movement of plasma and leukocytes from the blood into the injured tissues. A cascade of biochemical events propagates and matures the inflammatory response, involving the local vascular system, the immune system, and various cells within the injured tissue. Prolonged inflammation, known as chronic inflammation, leads to a progressive shift in the type of cells which are present at the site of inflammation and is characterised by simultaneous destruction and healing of the tissue from the inflammatory process.

Chronic inflammation news and latest updates (medicalxpress.com)

Study links protein-coding gene to tumor development, activation of body’s natural immune defense against cancer (medicalxpress.com)

KEY POINTS
  • Chronic inflammation can cause physical disease. Inflammatory cytokines such as IL-6 and TNF-α may also affect our mental health.
  • Physical activity decreases TNF-α and IL-6. Exercise has an anti-inflammatory effect and may help treat inflammation-related maladies.
  • 15 minutes of strength training per day increases endocannabinoids and reduces inflammatory cytokines.
Source: Image by jl1262/PxHere/Public Domain
Strength-building exercises kickstart the endocannabinoid system and increase the body’s own production of a “bliss molecule” called anandamide. This endocannabinoid’s name is derived from the Sanskrit word ananda, which means “extreme happiness.”
Scientists have known for decades that exercise increases the body’s own production of cannabis-like substances called endocannabinoids. Contrary to popular belief, the “runner’s high” that people experience after a vigorous cardio workout is more strongly associated with self-produced cannabinoids than endorphins.

Beyond getting a runner’s high and kickstarting your body’s self-production of cannabinoids via aerobic exercise, weight lifting and strength-training exercises also increase endocannabinoids. Not only do these self-produced “bliss molecules” make us feel good, but they also reduce inflammation.

New research from the University of Nottingham pinpoints how 15 minutes of strength training (six days a week) can trigger a chain reaction that increases endocannabinoids, alters the gut microbiome, and reduces inflammatory cytokines. These findings (Vijay et al., 2021) were published on November 17 in the peer-reviewed journal Gut Microbes.

Exercise Increases Endocannabinoids and Reduces Inflammation

“In the current study we explore the functional interactions between the endocannabinoid system and the gut microbiome in modulating inflammatory markers,” the authors explain. “So far, no previous study examined the potential link between the endocannabinoid system, exercise, and the gut microbiome.”

For this first-of-its-kind research led by Ana Valdes of Nottingham’s School of Medicine, the researchers recruited 78 patients with painful osteoarthritis. Study participants were randomly divided into two groups. One cohort (n = 38) participated in a six-week exercise intervention that involved 15-minutes of strength training per day. The control group (n = 40) didn’t exercise.

After six weeks, people in the muscle-strengthening group had higher levels of an endocannabinoid called anandamide (AEA) along with anti-inflammatory changes in their gut microbiome composition (SCFAs) indexed by decreases in the proinflammatory cytokines (TNF-ɑ, IL-6). Notably, these changes did not occur in the “non-exercise” control group.

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Anti-Inflammatory Gut Microbes Are Partially Mediated by Anandamide.

“Our data show that the anti-inflammatory effects of SCFAs are partly mediated by the endocannabinoid system suggesting that there may be other pathways involved in the modulation of the immune system via the gut microbiome,” the authors explain.

According to first author Amrita Vijay, the study shows that exercise increases the body’s cannabis-type substances, which has a positive impact. Indeed, simple lifestyle interventions like exercise can modulate endocannabinoids.

Understanding how our gut microbiome communicates with our immune system

References: Amrita Vijay, Afroditi Kouraki, Sameer Gohir, James Turnbull, Anthony Kelly, Vicky Chapman, David A. Barrett, William J. Bulsiewicz & Ana M. Valdes.  “The anti-inflammatory effect of bacterial short chain fatty acids is partially mediated by endocannabinoids”  Gut Microbes (First published online: November 17, 2021) DOI: 10.1080/19490976.2021.1997559

17 November 2021, Gut Microbes. DOI: 10.1080/19490976.2021.1997559

Gut-Feeling — Ventures into the Microbiome