Hippocrates didn ’ t know about the biochemistry of immunity and inflammation in 400 BCE , but he did figure out that some system in the human body was responsible for healing and recovery .
Supplementing wisely to assist the natural cycle of inflammation
Many food-derived supplements ( particularly spices and aromatic herbs ) have anti-inflammatory properties ; ginger , curcumin ( from turmeric ), garlic , omega-3 fatty acid supplements , beet juice and bitter melon to name a few . Other types of supplements , such as probiotics , may help control inflammation indirectly .
However , we can ’ t just throw pills at things , or assume that any single nutrient or supplement will be a magic bullet . In addition , just because something has antiinflammatory properties does not ensure that we can digest , absorb , and use it systemically to treat inflammation . Instead , we have to understand how immunity and inflammation work as a complex system within the human body , and what long-term effects any supplementation may have .
‘ It is far more important to know what person the disease has than what disease the person has .’
Eating to reduce inflammation is not a onesize-fits-all prescription . For instance , the relationship between alcohol consumption and inflammation seems to be genderlinked . In other words , men and women tend to have somewhat different inflammatory responses to drinking .
Men and women also have different hormonal environments that can affect inflammation . Women tend to have more autoimmune diseases than men , but oestrogen seems to help protect women against chronic inflammatory metabolic diseases ( at least during their reproductive years ).
We also know there are genetic and ethnic differences in inflammation , and in our response to particular foods , which , again , can raise or lower our levels of inflammation . For example , data on whether coffee worsens inflammation has been mixed ; in part , this may be due to genetic variations in caffeine processing , or perhaps varying responses to the dozens of other chemically active compounds in coffee .
‘ Walking is the best medicine .’
Inflammation is strongly affected by body fat . Adipose ( fat ) tissue secretes inflammatory chemicals and can affect systemic inflammation through the actions of hormones such as leptin . So , helping clients lower their body fat to a healthy range , and improving proper nutrient partitioning through regular activity , may be a more important anti-inflammatory activity than any specific food or supplement .
‘ Make a habit of two things — to help , or at least , to do no harm .’
How can you put this into practice to help your clients ? Here are some places to start .
Think systemically
There ’ s almost never going to be a quick fix . Instead , look at the big picture of your clients ’ lives and behaviours .
Prioritise
If a client is eating poorly and sleeping four hours a night , all the supplements in the world probably won ’ t help them . So try to control the most important factors first : basic nutrition , regular activity , stress management , and above all — consistency .
Follow the evidence with your client
Base any decisions on data . Don ’ t just randomly supplement or suggest sweeping dietary changes like ‘ You should stop eating all types of Food X ’ or ‘ You should do intermittent fasting ’. A food journal that also tracks inflammatory symptoms is a great place to start . Clients can improve their own self-awareness , and look for patterns in what they eat and how they feel .
Help your client make small but important changes
These can include things like :
• removing or reducing pro-inflammatory foods such as processed foods , refined sugars and excess alcohol
• adding inflammation-controlling foods such as colourful fruits and vegetables and fatty fish
• getting enough ‘ raw materials ’ and building blocks , such as protein and essential fatty acids
• reducing body fat , if that ’ s a concern for your client , because more body fat means more inflammation .
Help your client identify possible food sensitivities
Common sensitivities include wheat / gluten and other grains ( such as oats ), soy , dairy , and eggs , but there are many others . Again , you can suggest the use of a food journal to help with identifying links between food and inflammation .
Refer out as needed
Know your scope of practice as a trainer or coach . You can help your client learn about inflammation and how foods relate to it , but unless you ’ re specifically qualified to do so , don ’ t make recommendations about treating any diseases with food or supplements . Establish relationships with other health care providers , and incorporate them into your referral network . For references , read this article at fitnessnetwork . com . au / resources-library
Dr Krista Scott-Dixon is the Director of Curriculum for Precision Nutrition . Previously , she was a professor at York University in Toronto , Canada , as well as a researcher for a public health institute . She is the co-author of The Essentials of Sport and Exercise Nutrition . krista @ precisionnutrition . com
28-30 APRIL 2017 / ICC SYDNEY
Krista is presenting at FILEX 2017 – read about her sessions , and register for the best weekend of your year , at filex . com . au / presenters
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