What is Inflammation?
Inflammation has a bit of a bad reputation, but it is actually a necessary and healthy part of your immune system. Your inflammatory response kicks into gear when your body comes into contact with something it perceives as harmful, such as a pathogen, irritant, or chemical. While inflammation can occur from a physical injury, like when your toe swells up after you stub it, it can also result from your body helping you get better when you catch a cold. Both of these are examples of acute, or short-term inflammation, which, again, is a necessary and important part of life. On the other hand, chronic, or long-term, inflammation can cause problems for your health. If your body is regularly exposed to inflammatory components through food, environmental toxins or other sources, your inflammatory system has a hard time turning off. 

Foods that Fight Inflammation
According to Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health, "Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.”

This research is important because it shows that prevention is vital to health, and being proactive in preventing disease can start in the kitchen. Other studies have supported the idea that dietary polyphenols in a variety of foods can help lower inflammation in your body and improve the function of cells that line your blood vessels.

While most fruits contain a variety of vitamins and minerals that support your body, a few fruit families are especially known for their antioxidants and polyphenols, which are protective compounds found in plants. These include berries, which have been linked to lower risk of heart disease, Alzheimer’s disease, and diabetes; and stone fruits, such as cherries, plums, apricots, and peaches, which contain fiber, vitamin c, potassium, and a variety of phytochemicals. In addition to many fruits, brightly-colored vegetables like kale and spinach can improve the function of cells that line the blood vessels, helping your body combat damaging inflammation. 

Nuts and seeds, along with olive oil, fatty fish like salmon and sardines, and spices like turmeric, ginger, garlic, and rosemary, are other options that have been associated with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes among people who consume them regularly. Some beverages are also known to be rich in antioxidants and are thought to have anti-inflammatory benefits, including coffee, green tea, and drinks containing cocoa. Even supplements containing curcumin (found in turmeric) may reduce inflammation that causes pain like arthritis. 

​So if you have pain or inflammation that seems to come and go and is not always related to your activity level, consider adjusting your diet to include more anti-inflammatory foods and less of the other. Also, give us a call and we can help you find other long-term solutions to your pain and discomfort!​

What is intermittent fasting?
The health and wellness landscape is certainly full of trends, and one nutrition strategy that has gained a lot of attention recently is intermittent fasting. Intermittent fasting, or “IF”, is defined as when a person alternates between periods of eating and periods of fasting. The terms “patterns” or “cycles” may also be used to describe this almost rhythmic type of diet.

Using intermittent fasting as a tool does not necessarily mean you are cutting your caloric intake way down, but rather you are consuming your calories in designated windows of time, usually with longer stretches between consumption, and these windows are consistent day to day or week to week. For example, you may choose to only eat between the hours of 9am and 5pm each day. Some methods of this type of diet suggest you decrease caloric consumption on certain days, while also adhering to specific eating windows

What are the potential health benefits of IF?
The belief behind this approach to nutrition is that your body may become satisfied with smaller portions, and cravings for less healthy foods may also decrease. The outcome of IF may be weight loss, which can also help lower the risk of diabetes, sleep apnea, and some types of cancer. According to Mayo Clinic, some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and conditions such as Alzheimer’s disease, arthritis, asthma, multiple sclerosis, and stroke.

What are the potential risks?
Intermittent fasting is not recommended for everyone. Those who should avoid this type of diet include pregnant or nursing women, people with a history of eating disorders, people with risk of hypoglycemia, and those with certain chronic diseases. It is always important to consult with your healthcare provider before beginning any dietary changes.

What are the different types of IF?
According to Cleveland Clinic, there are a few different approaches to intermittent fasting, which is a benefit of the diet overall - there is no one-size-fits-all way to incorporate it into your life. Below are some ways this type of diet is utilized:

1. Time-restricted eating (16/8 or 14/10) method: This method is set up so that you fast for a certain set of hours and eat within another set of hours. For example, with the 14/10 method, your fasting window could be 7pm-9am (14 hours), and your eating window could be 9am-7pm (10 hours). This approach is convenient to many people because sleeping hours are factored into the fasting window, which helps it be a bit more attainable. You could practice time-restricted eating every day or one or two days a week and still potentially see benefits to your health.
2. Twice-a-week method: This requires you to consume 500 calories on two days a week, with “normal” caloric intake on the other five days. Your two fasting days should have at least one non-fasting day between them, and you should focus on consuming a healthy diet full of fiber and protein, especially on fasting days.
3. ​Alternate day method: This variation involves “modified” fasting every other day. It is recommended to consume 500 calories one day, a normal amount the next day, 500 calories the following day, and so on.
4. 24-hour method: This method requires you to completely fast for 24 hours once or twice a week. Negative side effects can certainly come into play, from headaches to low energy to irritability, so you will want to be sure this method is for you and supports your health journey. Most people who utilize this version of IF fast from breakfast to breakfast or lunch to lunch.
   

How do you know if IF is right for you?
Just like no two people are the same, no two diets are either. Everyone’s lifestyle, preferences, and resources are different, so intermittent fasting may or may not be a good strategy for you. With several methods of IF, it’s important to be open to some trial and error if you decide to give it a shot - one method may work and feel much better than others. Consulting your healthcare provider and being open to trying something new when it comes to your approach to nutrition are great ways to start exploring this diet.​

By Dr. Sarah Greenwell, PT, DPT, CSMPT 

I truly believe that fitness and health are a journey, not a destination. But there is no fast track, and we are constantly learning new research about what things are healthy and what things we thought were healthy, are really not (ie diet soda, fat free dressing, frozen meals). We decide every day what choices to make and in turn, we are making choices that either push us toward a healthier lifestyle or away.

But it does not have to be all or none. We are used to New Year Resolutions, 6 Week Challenges, and fad diets that cut out whole food groups. And we think that if we stick to this one change, we will get the results we want. But when we fall off the wagon, that wagon keeps going and we stay right where we are – or worse, go right back to where we started.
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Rather, we can make small choices every day that move us up the hill of health. And if we stumble along the way, we don’t roll all the way back down to the bottom. We pick ourselves up and try again. 

​Although these are easily stated (and picture posted on my refrigerator), they are not so easy to follow 100% of the time. I also read somewhere that it is not ‘watching what you eat’ that is so hard, but ‘watching what other people eat.’ We are surrounded by temptation every day. We pass a hundred fast food restaurants, Starbucks coffees, & billboards of fried food every week. We are invited to birthday parties, dinner dates, holiday get togethers. We plan to be good, then we get in a situation where it seems like the polite thing to do is to join the fun. Or we go out to eat and shy away from getting the salad because we don’t want to be ‘that person’. But you only get one life to live and one body to live in. It doesn’t matter what other people eat or what they think of your meal – it is your job to make this body last and stay functional for 80+ years.

And it doesn’t have to look like a model or athlete. Eating right is not just about losing weight or keeping weight off. It is about fueling your body to have a productive day. I learned the hard way that Pop-Tarts in the morning are not a good idea on your first day of inpatient clinical rotation – I walked into that first wound care patient’s room and passed out because the simple sugars I ate for breakfast did not prepare me for the day ahead. Eating right is also about preservation. We know that it is cheaper to buy boxed foods (sometimes in bulk) than it is to buy fresh produce and meats. But the money you spend now will be much less than the cost of hospital bills and medications down the road if poor food choices lead to diabetes, heart disease, stroke, and dementia.

Again, from personal experience, I have my doctorate in a health science degree (DPT), read nutrition research, have watched documentaries, and constantly listen to my wise husband tell me all the reasons I should eat better and what things to avoid. But do I do it all the time – no. Could I switch to the perfect diet in 1 month and maintain it -unlikely. It has been years of trying to make better choices and realizing that I want better choices for my kids too. (Let’s just say I have come a long way from eating boxes of mac n cheese multiple days a week in college).

I propose that the best way to approach nutrition is with goal stacking. Maybe you take a 12-month calendar and mark off one goal for each month [not starting next year, next month, or next Monday; just pick today and go from there][tip: use your phone calendar so you won't lose your plan]. For example: this month, choose breakfast options that include a protein and fruit to help fuel your day. Next month, pack a lunch for work at least 4/5 days instead of eating out. Month 3 – watch portion size by avoiding seconds at dinner and saving half of your meals from restaurants for leftovers. So far, you are 90 days in without eliminating any major food groups and making better choices. By focusing on one thing for 4 weeks, you are more likely to turn it into a habit that will be maintained when you move on to the next phase. Other options for stacking on your habits:

• Month 4: Check the labels on your food and limit anything with added preservatives, sugars, high fructose corn syrup, chemicals, and additives (things you cannot pronounce) 
• Month 5:  Give up the sodas, sugary drinks, extra cream in your coffee 
• Month 6: Drink at least 4-5 glasses of water per day (will help curb hunger cravings) 
• Month 7: At least 5 days per week, avoid processed grains in bread, pasta, pizza 
• Month 8: Try to get at least 3 dinners/week with lean meats (poultry, fish) or a couple vegetarian nights 
• Month 9: Try to reduce your cheese and milk intake   
• Month 10: Start to buy organic meats to avoid the added chemicals and hormones 
• Month 11: Try to get in 2-3 servings of vegetables per day Month
• 12: Try to prepare your own meals at least 75% of the time 

The order is not important, but all of the steps are. Start with what will be the easiest for you to maintain and end with the hardest. Each month you make a change, you will feel the pride of doing something good for yourself (and likely your family), and hopefully start to feel and see the results as your energy improves, your self confidence improves, your skin improves, your mental clarity improves, and your body improves.

So I’m not saying you can never have a slice of pizza again; or you can’t get the cheesecake at the Cheesecake factory after dinner. But if you make better choices 75-90% of the time, you won’t have to feel bad about having an occasional treat. And it won’t mean that you failed and have to quit. If you get one flat tire, do you slash the other 3? No, if you mess up or have a set-back, you fix it the next day and keep going on your journey. Think of where you could be in a year with only making one change every 30 days. And if you create lasting habits, think of where you could be in 2, 3, 10 years. 

Thanks for reading!
Dr. Sarah
-I may not be there yet, but I am closer than I was yesterday.-