theirimmuneresponseandevenconvert
attacking cells to protective cells.
INFLAMMATION OVERLOAD
While causes are unclear, increasing
evidence shows links between diet and the
inflammatory responses thought to trigger
autoimmune symptoms. Eating inflammatory
foods can cause bloating, breakouts
and conditions such as irritable bowel
and psoriasis.
“It is now well established that
inflammation is linked to heart disease
and other conditions, including cancer and
diabetes,” says Sydney cardiologist and author
ofFive Stages of HealthDr Ross Walker. The
most direct reduce inflammatory chemicals
and their impact is reducing behaviours that
perpetuate the inflammatory response.
Sugarisaprimeinflammatorysuspect
according to naturopath Sarah Stevens. Sugars
cause a rapid rise in blood sugar and insulin
and generates an inflammatory response in
the body, leading to increased disease risk.
“Our Western-style diet of quick, ready-
madefoodsisveryhighinrefinedsugarand
starches,” says Stevens. The recommended
amountofsugarperdayis20gbutmostof
us consume closer to 100 to 150 g per day. A
singlecanofCokecontainsaround40ganda
glassofOJ,20g.
“Limiting your sugar intake is the first
step in decreasing inflammation and also
decreasingyourriskoftype2diabetesand
obesity. In my practice, just limiting sugar
intakecanrapidlychangeaclient’shealthby
losing a few kilos, sleeping better and having
more energy, and they all comment on how
good their skin looks and how much younger
they look and feel.”
Research conducted at Harvard School
of Public Health found that coffee, olive oil,
wine, and vegetables including carrots, sweet
potatoes, and leafy greens – if consumed
daily – could help reduce inflammation
and depression.
According to immunology expert Charles
Mackay, a NSW chair in diabetes at the
University of Sydney’s Charles Perkins Centre,
the impact of the standard Western diet on
gut health is complicit in inflammation and
autoimmune responses. “Less fibre, more
processed food and the weight gain that
canresultfromthishasalteredthemixof
microbes in the gut,” Mackay says. “This can
affectourimmunesystemandmaybedriving
theriseinallergy,asthmaandautoimmune
diseaseinindustrialisedcountries.”
Increasing evidence suggests that intestinal
permeability (‘leaky gut’) may be culpable
in autoimmune disorders. Proponents of
thetheorysaythatdegradationofgutlining
occurs over time, when the lining of the
small intestine becomes damaged and allows
particles from foods – particularly proteins
–topassintothebloodstream,triggering
erroneousimmuneresponses.“Thereissome
evidence that a leaky gut may be linked to
conditions like type 1 diabetes,” Mackay says.
“It could be that some unhelpful bacteria or
products of bacteria pass through the gut
lining and stimulate the immune system
in a way that causes it to attack the wrong
target,”hesays.“Forsomeonetodevelopanautoimmune disease like type 1 diabetes, you
generally have to have a genetic predisposition
as well as an environmental trigger,” Mackay
adds. “It may be that a leaky gut is the
environmental trigger. I think there’s some
scientific basis for a possible effect of grains
on the gut lining for some people, but I don’t
think this means all of us – there are plenty of
healthy people who eat grains.”
If you suffer allergic symptoms, sensitive
skin or irritable bowel, consider trying a
gluten-free diet. Consuming more fermented
foods and daily probiotics may also help by
restoring bacterial balance in the gut.BALANCING GUT BACTERIA
“Your digestive system forms the foundation
of your health,” says naturopath Sarah
Luck. “When you don’t eat well or don’t
fully recover from a tummy bug, unhealthy
bacteria can overcolonise your digestive
system, causing bloating and wind and
inflammation.” According to Luck, other
issues that compromise gut health and good
bacteria levels include excess alcohol intake,
use of drugs like antibiotics, painkillers and
the contraceptive pill, eating lots of processed
foods, and chronic stress, which compromises
digestive function.
Naturopath Angela Hywood also
warns against alcohol. “Alcohol is a pure
carbohydrate, so it is basically sugar, in one of
its nastiest forms,” she says. “Sugar is utterly
exhausting to the adrenal gland (two tiny
glands located on the top of your kidneys). It
sends the adrenals on a rollercoaster to crash
and burn.IMMUNE MENU
SALT:“Repeatedintakeofsaltcancause
yourbodytoproducemorehistamines–the
same natural chemicals that cause hay fever
and can increase allergic reactions, such as
skin rashes,” says Luck.
TIP:Avoid canned foods; go for salt-
reduced sauces and spreads and flavour
meals with herbs and spices instead of
table salt.
SUGAR:Sweet stuff kick-starts an
inflammatory process called glycation,
whereby molecules glue themselves to
areasinyourbodylikeyourorgansandthe
collagen in your skin.
TIP: Cut sugar from tea and coffee, avoid
sugar-laden soft drinks, cakes/lollies and eat
fruit to curb a sweet craving.
UNHEALTHY FATS INCLUDING:
» SATURATED FATS.These mostly come
from animal sources, such as meat and
dairy products.
» TRANS FATS.Avoid t hes e completely.
“Theyraisebadcholesterol,lowergood
cholesterol and appear to damage the cells
lining blood vessels,” says Walker.
TIP:Minimise intake of foods like butter,
red meat and coconut curries. Avoid food
that contains ‘hydrogenated’ trans fats and
steer clear of take-away likedoughnuts and
fries, which often use unhealthy or trans fats.
REFINED CARBOHYDRATES. Highly
processed foods, such as white bread, biscuitsandsnackfoodscauseariseininsulinlevels,
which increases inflammation.
TIP: Choose the wholemeal version of
foods such as bread and pasta and home-
bake with wholegrain flours.
BROWNED FOODS. When a food turns
very brown, such as during caramelisation
or when steak is cooked on the BBQ, the
cooking style produces advanced glycation
end products (AGEs), which increase the
volume of inflammatory chemicals released
in the body. “Research suggests that excessive
consumption of AGEs may be linked to
conditions such as cancer, Alzheimer’s,
diabetes and narrowing of the arteries,”
says Professor Merlin Thomas, an expert
in AGEs, a senior research fellow at the