The Inflammation Spectrum, page 4
WHAT WILL THIS PROGRAM DO FOR YOU?
The Inflammation Spectrum Quiz in the next chapter will determine your Inflammation Profile, which will illuminate for you the areas that are most reactive in your body and where you fall on the inflammation spectrum. Once you know where you stand, you will follow an elimination diet customized for your specific quiz results, so you can begin proactively decreasing inflammation. If your inflammation is mild, you will do the simplified Core4 track. If it is extreme, or high in multiple areas, you will do the more advanced Elimin8 track. You will also get a toolbox just for your particular area of inflammation, with special medicinal foods, therapies, tips, and tricks to target and attack your inflammation from all angles.
After you follow your prescribed elimination program, your inflammation will be noticeably reduced. At this point you will bring back the foods you eliminated one at time, to see if, in this clear state of reduced inflammation, you still react to them. Then you will finally know what is reactive for you and what is not.
Here’s a summary of what you will be doing:
Take the Inflammation Spectrum Quiz to determine where you are experiencing inflammation based on your symptoms, where you are on the spectrum of severity in those areas, which area should be your target for intervention with your elimination plan, and which track you will be doing: Core4 or Elimin8.
Learn about the Core4 foods that everyone will eliminate (temporarily), and the four additional foods you will eliminate (temporarily) if your quiz results suggest you need a stronger intervention. These are the foods I most often see implicated in inflammation, no matter where it occurs.
Get a list of the eight health-damaging lifestyle habits to avoid, and specific information for how to phase them out of your life gradually (and fun things to do instead!).
Receive a personalized toolbox for your specific quiz results, which will include safe and therapeutic food medicines to treat your particular areas of inflammation along with targeted therapies—things like herbs, supplements, physical exercises, and lifestyle practices—that I recommend for your set of symptoms and primary area of inflammation.
Kick off your plan by eliminating one food item from your list each day, “stepping down” into full elimination diet mode at the end of either four or eight days (depending on whether you do the basic Core4 track or the advanced Elimin8 track).
Depending on your quiz score, bask in either four or eight great feel-good weeks of anti-inflammatory living, free from the foods and habits that have been bringing you down. I’ll walk you through each week with support, encouragement, fun things to do, delicious meals, and even more ways to support your body as you heal and repair. And don’t worry about deprivation or food boredom—you’ll have plenty to do and plenty to eat. You’ll get easy substitutions for all the things you are giving up, and lots of delectable recipes to enjoy, so anything you might miss will get replaced with something else that will make you feel even better.
Enter the Reintegr8 phase by bringing back the foods you eliminated using an organized system of reintroduction. You’ll learn how to test each food, in what order, and in what amounts, and how to track any symptom recurrence.
Use your Reintegr8 results to create your personalized life list of safe foods to enjoy and foods to leave behind, based on how you have healed and repaired and which foods you now know are nourishing for you and which are still inflammatory. This will allow you to move forward at a new level of health you can continue to build on and maintain, free of dieting dogma and food shame. This is based on what your body—and only your body—has communicated to you through this personalized process.
THE ETHOS BEHIND THIS PROGRAM
When we are talking about eliminating foods for a period of time, it’s important to remember why we are doing this in the first place. Eating disorders like orthorexia—obsessive-compulsive anxiety focused on achieving perfection in eating and health habits—are sadly far too common, especially among people going through real health problems who are just trying to find out how to feel better. This program is not about restriction, shame, or self-hate, and it’s not an attempt to punish your body by withholding foods. That type of dogmatic dieting consciousness is antithetical to what my work—and this program—is all about. You can’t heal a body you hate. Out of self-respect will flow the desire to make healthy choices and the awareness to know what your body needs to thrive. Use this time to bring yourself some calm and bring your body back to center, giving yourself grace, lightness, and forgiveness, maybe for the first time in your life. The heart of The Inflammation Spectrum is about loving your body enough to nourish it with delicious, healing foods. It’s about caring about yourself enough to find out which foods your body loves and then enjoying those foods. Knowing which foods make you feel terrible and consciously avoiding them isn’t punishment—it’s an act of self-love.
WHAT’S WITH ALL THE 8S?
In case you haven’t noticed, this book is full of the number 8, including the Elimin8 track of the eight-week program for those who fall on the high end of the inflammation spectrum, the eight areas of inflammation, the eight items in every toolbox, the eight chapters and more. Call me a nerd, but I am fascinated by ancient wisdom. One of the things I have learned is the ancient meaning behind 8, which is symbolic of being one step above the natural order and its limitations (7 is a number of completion, and 8 is moving beyond limitations). As I was working on the material for this book, the number 8 kept popping up. It wasn’t on purpose at first—I realized there were eight primary ways I commonly see inflammation manifesting in the body. I usually do my elimination diet for at least eight weeks (four for milder cases). There are eight lifestyle habits I typically advise people to kick, and eight chapters I wanted to write. Eight felt right for this book—even spiritual. Eight is about the freedom to move beyond your limitations, and this program is about finding your unique path to that freedom—the indescribable breath of fresh air that happens when we feel and look our best, radiating wellness. Find out what works for your body and what doesn’t. This book is your manual to take back your health, once and for all. Are you ready to learn more about how to get you back on track and gain food and body peace and freedom for your life by understanding your body better? Let the number 8 be your guide.
2
INVESTIG8: DISCOVER YOUR PERSONALIZED INFLAMMATION PROFILE
Now that you have been thoroughly introduced to bio-individuality and inflammation, it’s time to turn the mirror on yourself and figure out where inflammation is rooted in your system and where you are on the inflammation spectrum. Do you have uncomfortable symptoms, like weight loss resistance, aching joints, brain fog, skin problems, or mood swings? Do you have digestive problems or irresistible food cravings? Has your doctor told you that you have abnormal labs, like high cholesterol, high blood pressure, or high blood sugar? There is a reason for every negative health issue you are feeling, whether it has ever been diagnosed or not. The key to understanding why you have these symptoms is your bio-individual inflammation profile. Functional medicine is also known as systems medicine. Which of the eight systems where inflammation can occur is a problem for you? We’re going to find out, but let’s review the possibilities first. As you read each of these, think about which ones might be relevant in terms of the symptoms and health issues you are experiencing right now:
The brain and nervous system, especially when inflammation has caused a more permeable blood-brain barrier (what is called leaky brain syndrome, similar to leaky gut syndrome) or is causing problems like brain fog, depression, anxiety, trouble concentrating, poor memory, or an overall feeling of unwellness.
The digestive tract, including the stomach and the small and large intestines, resulting in digestive problems as well as a “leaky” or more permeable gut lining that can eventually lead to systemic inflammation and even autoimmune disease. Constipation, diarrhea, stomach pain, bloating, and heartburn are just a few of the symptoms.
The detoxification system, consisting of the synergistic actions of the liver, kidneys, gallbladder, and lymphatic system. When these are inflamed, they can’t process waste as efficiently, meaning it can back up in your system, further exacerbating inflammation, pain, and swelling, such as when your arms, legs, and belly look larger than usual, you have an all-over uncomfortable or painful feeling, or you frequently get rashes.
The blood sugar/insulin system, governed by the liver and the pancreas, and cellular insulin receptor sites. When inflammation hits this system, you can experience unstable blood sugar and an excess of insulin, which can eventually lead to metabolic syndrome, prediabetes, or type 2 diabetes. Uncontrolled hunger and thirst as well as sudden rapid weight gain or weight loss resistance are symptoms, as are high fasting blood sugar numbers you might get from a test at your doctor’s office.
The endocrine system, which consists of the brain’s communication with the glands that produce hormones. Inflammation can hit anywhere in this system, impacting the hormones of the thyroid, the adrenal glands, and the sex glands (ovaries or testes), causing a wide range of diverse symptoms—from thinning hair, dry skin, and weak nails to anxiety or mood swings to irregular menstruation or low sex drive—because hormones control so many aspects of wellness.
The musculoskeletal or structural system, including muscles, joints, and connective tissue. Inflammation in this system can cause joint pain, muscle pain, joint stiffness, fibromyalgia (a condition often related to autoimmunity), a general feeling of achiness, and more.
The immune system, the governing system over inflammation, can overreact and attack the organs, tissues, or structures of the body. This is called autoimmunity. It can happen when inflammation is getting advanced. Autoimmunity can impact every system in the body, especially the digestive system (as with celiac disease or inflammatory bowel disease), the brain and nervous system (as with multiple sclerosis), the joints and connective tissue (as with rheumatoid arthritis and lupus), the thyroid gland (as with Hashimoto’s thyroiditis), as well as inflammatory skin conditions.
Polyinflammation, which means you have inflammation in more than one area—a common occurrence as inflammation insidiously progresses.
You may already have an idea or two about what your primary areas of inflammation are likely to be, but let’s find out in a more objective way. Let’s see exactly what areas have been most drastically affected in you in the past few months. This quiz will ask you about your symptoms in each of the above areas. Check all that apply. Afterward, I’ll help you score your quiz to determine in which area(s) inflammation is causing the most problems.
THE INFLAMMATION SPECTRUM QUIZ
This quiz will help you determine where inflammation is causing you the most trouble. It’s not meant to diagnose you but rather to pinpoint your location on the inflammation spectrum and your area of focus for your elimination plan to determine which track and toolbox is right for you. For each section, answer according to how frequently you have experienced the described condition in the past one to three months. If you used to have an issue but don’t have it now, don’t check that box. Inflammation can migrate, and your old inflammation patterns may have resolved. Once you know your currently active areas of inflammation, your elimination diet plan will help you to tackle them.
Brain and Nervous System Inflammation Assessment
To print out a version of this, visit http://prhlink.com/9780735220096a003
NEVER: 0
RARELY: 1
SOMETIMES: 2
OFTEN: 3
ALWAYS: 4
Are you more forgetful than usual—losing things, missing appointments, or forgetting what you are doing or saying?
Are you depressed for no apparent reason? Have you lost motivation and interest in things you used to enjoy?
Are you more anxious or worried than usual? Do you get anxiety or panic attacks or feel a general, constant sense of unease or foreboding?
Do you have “brain fog,” or more difficulty concentrating and focusing or staying with one task to completion than usual?
Do you experience unexplained mood swings?
Do you say words you don’t mean to say, or call things by the wrong name, and notice only after you say it or when someone else points it out?
Do you have sensory issues—i.e., are you experiencing sound, light, or touch in a different way than is normal for you?
Have you been diagnosed with (or do you suspect you have) mild cognitive decline, and/or do you have a family history of dementia, such as Alzheimer’s disease?
BRAIN AND NERVOUS SYSTEM INFLAMMATION SCORE:
Digestive System Inflammation Assessment
To print out a version of this, visit http://prhlink.com/9780735220096a005
NEVER: 0
RARELY: 1
SOMETIMES: 2
OFTEN: 3
ALWAYS: 4
Are you often bloated or gassy, and/or does your stomach get distended after or between meals, so that you look pregnant?
Do you have diarrhea or loose, watery stool that is difficult to control or comes on suddenly?
Do you get constipated, or go more than twenty-four hours without having a bowel movement, or do you have hard, dry stool that is difficult to pass, resembling small pellets?
Do you have alternating diarrhea and constipation more often than normal (firm but soft and easy to pass) stools?
Do you get heartburn or acid reflux after eating, when you’ve gone too long without eating, and/or at night?
Is your tongue covered with a fuzzy-looking coating, and/or do you have chronic bad breath even when you practice good oral hygiene?
Does your stomach hurt or cramp, or do you feel sick or nauseated, after eating, whether or not you can associate this with any particular food?
Do you get uncomfortable stomach or other gastric symptoms (like gas, bloating, or diarrhea) when you are experiencing extreme emotions, such as nervousness, fear, or anxiety?
DIGESTIVE SYSTEM INFLAMMATION SCORE:
Detoxification System Inflammation Assessment
To print out a version of this, visit http://prhlink.com/9780735220096a004
NEVER: 0
RARELY: 1
SOMETIMES: 2
OFTEN: 3
ALWAYS: 4
Do you retain water easily, and/or feel like your body looks much larger on some days and much smaller and tighter on other days, in a way too extreme or sudden to be related to fat gain or loss? If you press your finger into your lower leg, does it leave a pit for a few seconds?
Does your weight fluctuate more than five pounds from morning to evening or from one day to the next?
Have you been diagnosed with any chronic infections such as mold toxicity, Lyme disease, or viral infection?
Do you have a vague feeling of “being toxic,” even if you can’t pin it on any particular symptom?
Have you noticed a yellowish tint to your skin or the whites of your eyes?
Do you have abdominal tenderness that seems unrelated to eating, especially in the upper right quadrant of your torso, or that spreads to your upper back or shoulder?
Does your urine tend to be dark yellow, and/or does your stool tend to float?
Do you have unexplained itching, flaking, or rashes on your hands and/or feet?
DETOXIFICATION SYSTEM INFLAMMATION SCORE:
Blood Sugar/Insulin System Inflammation Assessment
To print out a version of this, visit http://prhlink.com/9780735220096a002
NEVER: 0
RARELY: 1
SOMETIMES: 2
OFTEN: 3
