Do you struggle with chronic pain? Here is an idea that you can implement easily today, that can reduce pain levels by lowering systemic inflammation over time. But before getting into how you can reduce body inflammation, would you be so kind as to help me out? Please spend 2 minutes and fill out the survey on the right sidebar. I would be so grateful - I want to know how I can best help you, and I don't want to guess. I especially don't want to guess wrong! Please And now - back to today's Wellness Tip! I hope you like it! Switching the fats and oils we use in our diets is one of the easiest things we can do. You are not denying yourself something you love to eat - it is a simple food upgrade, and as your cells heal, body inflammation will go down over time. There are two essential fatty acids that are required from our diet, as they cannot be produced by our body; alpha-linolenic acid, which is an Omega 3 fatty acid, and linoleic acid, which is an Omega 6 fatty acid. They are the precursors to prostaglandins, thromboxanes, eicosanoids and leukotrienes which have widespread hormonal functions in the body. Omega 6 fatty acids are very plentiful, and are found in plant oils, as well as nuts, seeds and grains, and also in conventional meats that have been fed grain rather than grass. Most people consume far too much Omega 6 relative to Omega 3 - a ratio of about 20 to 1 when the ratio for optimal health should be about 4 to 1. Too much Omega 6 interferes with the ability to process Omega 3, as well as it increases inflammation, blood clotting and blood pressure among other things. Too much omega 6 triggers the COX 2 inflammatory pathway in the body (ever heard of drugs called Cox 2 Inhibitors, like Vioxx or Celebrex?) Systemic body inflammation is not a drug deficiency, but rather is caused largely by imbalances in the omega 3 to 6 ratio. Because inflammation is now known to be the root cause of so many chronic diseases, such as heart disease or Alzheimer's, unless there is a specific reason to the contrary, one should NOT actively seek out extra sources of Omega 6. In fact, we should try to avoid them - especially polyunsaturated vegetable oils such as corn, soy, sunflower, peanut, safflower, canola, grape-seed etc., as in addition to being too high in omega 6 fats, they are heavily processed and rancid when we buy them. Omega 6 oils are by definition polyunsaturated oils, meaning they are very unstable and go rancid when exposed to light and heat. They should not be sold in clear glass bottles at room temperature like they usually are, and clearly we should not be cooking with them! So, what should we cook with if not canola oil, peanut oil, grape-seed oil, corn oil etc.? Butter, ghee, coconut oil, lard, beef tallow (not shortening!) At low temperatures olive oil is fine also. Never ever cook with any liquid plant oils except for olive oil! We also need to increase Omega 3s in our diet, to bring the Omega 3 Omega 6 ratio back into balance. Omega 3s are critical to brain and nerve development in children, brain and nerve maintenance in adults, and are said to have anti-inflammatory properties as they trigger the Cox 1 pathway in the body. Animal sources of Omega 3s include fatty fish like wild salmon, herring, mackerel, anchovies, sable fish, oysters, shrimp, eel, and roe. Pastured meats, poultry, eggs and dairy have far more omega 3 than grain fed. Fish oil is also a good supplement source of DHA and EPA. Plant sources like ground flax or chia seeds, or cold pressed flax oil can work if one has the enzyme to convert them to the useable form. Animal sources are already in the usable form, so they are more easily utilized by the body. Omega 3 oils like fish or flax should be kept in dark bottles in the fridge, and should never be heated, as they are very fragile and will go rancid immediately. Please do keep the comments coming on my blog. If you want to search for other posts by title or by topic, go to www.wellnesstips.ca. Or please hit reply and let me know what topic you would like more info on. And please do the survey too! Thanks so much! Yours in wellness, Vreni
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