1. If I don’t want to take supplements, do I have to?
The obvious answer is no and there is no guarantee that taking supplements will prevent disease development. However, more and more research is suggesting it may be a wise choice for us to take basic supplements, such as a multivitamin, magnesium, fish oil, and vitamin D. These are the big bang supplements as described in this website. The nutrients in these supplements support most aspects of metabolism, immune function, and the regulation of inflammation. See our supplements section for more details.
2. I do not wish to buy supplements on the internet; what are my choices?
At deflame.com, we provide Anabolic supplements for the reasons described in the supplement quality section (link here). Anabolic products are not sold in retail stores, so you have two options.
1. You can urge your health care provider to order Anabolic supplements for you. Have your doctor call Customer Service at 800-445-6849.
2. You can also choose to buy supplements that are made to NPA-GMP standards versus pharmaceutical standards. There are a few companies with an NPA-GMP that are sold in health food stores, including JR Carlson, Now Foods, and Country Life.
3. How does the deflame.com anti-inflammatory diet differ from popular weight loss diets and the suggestions found in popular nutrition books?
Most popular books have catchy titles to capture a certain market share. A close look at the recommendations in nearly all diet books will lead one to realize that most books urge us to consume large quantities of fruits and vegetables. Some books have unique recommendations regarding fruit and vegetable consumption and some books have questionnaires that lead us to consume more fruits and vegetables.
In short, any diet is anti-inflammatory if the goal is to eat less calories, consume more fruits and vegetables, avoid processed and refined foods, and to choose healthy fish and other animal products. No popular diets tell us to live on cake and cookies. This means that most popular weight loss diets are anti-inflammatory. Where the deflame.com anti-inflammatory diet differs a bit, is that grains, legumes (beans), and dairy are not recommended as primary food sources. In fact, to deflame properly, these foods should be avoided.
Important Anti-inflammatory Educational Information
“Deflaming” is the term we coined to describe the process of inflammation reduction. We can deflame with both diet and supplements.
Click here for the Deflaming Guidelines, which will open as a PDF document that you can print. The Deflaming Guidelines provide the important details about how to reduce inflammation (deflame) with diet and nutritional supplements.
We also have an MP3 audio version of the Deflaming Guidelines available.
Part 1 describes deflaming with diet.
Part 2 describes deflaming with nutritional supplements.
4. Do I have to give up grains forever?
Some people do have to give up grains forever. These are individuals that suffer from gluten intolerance. Gluten is a protein in most grains and it can cause digestive problems, headaches, and problems with the nervous system called peripheral and central nervous system neuropathies. For certain people, grain consumption is the exclusive reason for why they suffer with headaches, fatigue, and neurological disorders.
In short, most people do not have to give up grains and soy forever. However, these foods should be viewed as condiments, rather than staple foods.
Also, consider that most of us live sedentary lives, which means that every calorie we eat is important. We need to try and eat fewer calories and make each calorie a healthy one. Fruits and vegetables are our best choices for calories. If you want a snack that is similar to candy or cake, have a 1/4 cup of your favorite raw nut (200 calories), a 1/4 cup of raisins (130 calories), and 50 calories worth of dark chocolate [estimate 50 calories based on the bar you purchase] – when mixed together, this tastes like a candy bar. Try to buy chocolate with 70% or more cocoa. I get 85% cocoa in the Publix supermarket where I shop for food.
5. What about fiber? If I stop eating grains, will I get enough fiber in my diet?
If you eat adequate amounts of fruits and vegetables, and nuts, it is likely you will have appropriate bowel function. At least 1-2 full bowel movements per day is preferable, which means that many Americans are constipated (most people have only 1 bowel movement every couple of days if they are lucky).
While no one knows for sure, it is estimated that we need about 30 grams of fiber per day. Some suggest more; perhaps up to 50 grams per day. Regardless of which amount is most appropriate, we know that Americans consume about 10-15 grams of fiber, which is a likely explanation for the constipation and bowel disease suffered by many.
In addition to consuming the anti-inflammatory foods listed above, a fiber supplement may be a wise choice. Psyllium husk powder seems to be the best fiber supplement available. It should be mixed with water, shaken and then drink it down. Psyllium contains a nice balance of soluble and insoluble fiber. Soluble fiber is thought to have a beneficial effect on blood lipids and blood sugar, while insoluble fiber helps to regulate bowel function.
If you decide to take a fiber supplement, it may initially lead to some abdominal discomfort, such as bloating, gas, and a feeling of fullness. This usually passes within a week. Make sure to drink adequate amounts of water.
6. If I want to eat a starchy food or wish to glycogen load for endurance sports, what should I do?
The best starchy foods to consume are potatoes; white, red, and sweet potatoes are the most common choices. Unlike grains, which promote tissue acidity, potatoes help create an anti-inflammatory alkaline environment in our tissues. Unlike grains, which are low in potassium, potatoes are high in much needed potassium. Also unlike grains, which have a pro-inflammatory 20:1 ratio of omega-6 to omega-3 fatty acids, potatoes are 4:1 or better.
Potatoes do have a high glycemic index and glycemic load (sweet potatoes are medium), which means they should be consumed with low glycemic foods, such as vegetables and proteins (fish, chicken, meat, and eggs).
7. Are there specific supplements that cure specific diseases?
Consider that very few drugs cure specific diseases. This should lead you to the realization that you are not likely to take an individual supplement to cure a specific disease.
Diseases develop in association with a developing chronic pro-inflammatory state, as detailed in this website, which is largely due to a lack of exercise and a pro-inflammatory diet.
Most of us should eat fewer calories to help burn off excess body fat, AND we all need to eat more ant-inflammatory foods and take the basic supplements that help to reduce the pro-inflammatory state. This should be your foundational approach to treating and preventing disease from a nutritional perspective.
8. What about news reports describing research that shows how supplements are ineffective?
It is erroneous to think that individual supplements will prevent or cure diseases in the wake of a tidal wave that is formed by eating inflammatory foods and avoiding exercise. For example, if someone does not exercise, smokes, eats pro-inflammatory foods, and has a generally poor attitude, is very unlikely that taking a multivitamin will be of much use. So, research that suggests there is futility in taking supplements must be considered in the proper context of the research setting, supplement quality, and the subjects involved.
9. When should children begin supplementation?
No one knows the answer to this question. With this in mind, I think it is reasonable to give children chewable multivitamins starting at about age 5. Concentrated Omega-3 can also be taken, by simply squirting the oil into whatever food or juice is being consumed.
10. When I take fish oil, I burp. What should I do?
Certain people have absolutely no trouble taking fish oil, while others have trouble with belching. The best recommendation is to take Concentrated Omega-3 and other supplements at the very beginning of the meal. This practice seems to improve the mixing of supplements with the meal and reduces the belching problem.
11. What about mercury levels in fish oil? Should I be concerned about this?
In fact, fish oil supplements are a way to ensure adequate omega-3 consumption without the risk of mercury. In general, the likelihood that one would suffer from mercury toxicity from eating fish is very remote, however there is likely to be more mercury in fish versus fish oil supplements. Researchers have measured the mercury concentration in several fish oil supplements and found extremely small amounts of mercury. In other words, fish oil is very safe.
Important Reference (PDF):
Foran ST, Flood JG, Lewandrowski KB. Measurement of mercury levels in concentrated over-the-counter fish oil preparations: Is fish oil healthier than fish? Arch Pathol Lab Med 2003; 127:1603-05
12. What about pharmaceutical grade fish oil? What is it and should I be taking it?
Pharmaceutical grade fish oil is really a misnomer. While many use the term pharmaceutical grade fish oil, the appropriate and accurate terms are concentrated omega-3s or concentrated fish oil. When fish oil supplements were first introduced, there was approximately 300 mg of omega-3 fatty acids in a 1000 mg capsule of oil. Now we can about double the omega-3s to 600 mg within the same sized capsule. This is because new technology has allowed for the concentration of omega-3 fatty acids, so we can get more omega-3s per serving.