Anti-Inflammatory Diet Solution: Heal Your Immune System, Boost Your Brain, Strengthen Your Heart
272
Anti-Inflammatory Diet Solution: Heal Your Immune System, Boost Your Brain, Strengthen Your Heart
272Hardcover
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Overview
Professor and legendary surgeon Stig Bengmark reveals his secrets in this beautifully illustrated, scientifically rigorous guide to living a longer, healthier life.
Stig Bengmark is one of the foremost innovators and visionaries in Swedish medicine. After a long and celebrated career in medicine, as he found himself approaching old age, he realized there was no single source out there that could tell him how to simply live healthily. When a discovery is made in the field of nutritional research, fad diets arise, gain momentum, and ultimately get discarded by the public when the next discovery is made – but what does it all mean? Which dietary advice is sound, and which is based on conjecture?
In The Anti-Inflammatory Diet Plan, you will find the answer to questions such as:
- How do I make sense of anti-inflammatory eating?
- What is chronic inflammation, and how can I tell if I have it?
- Do I have to stop eating everything that’s tasty in order to live a healthy life?
- Should my plate be colour-coded?
- What are synbiotics?
- What is durra and how can it help me?
- How can I set myself up for success when grocery shopping?
- Should I want to diet?
- Is it possible to lose weight without falling into dangerous restrictions or gaining it all back later?
- What good, if any, does exercise even do?
- Keto, gluten-free or intermittent fasting – which way of eating is the best, and do I have to choose?
For over 30 years professor Stig Bengmark has researched the impact of gut bacteria on general health. He knew of – and applied to his own life! – the benefits of anti-inflammatory eating well before news of it broke to mass audiences. At 90 years old he still lectures, writes and works. Now, his revolution has finally come. In The Anti-Inflammatory Diet Plan—the culmination of his life's work, beautifully illustrated by Sebastian Wadsted—Stig Bengmark shares the results of his research along with all his best advice, easy-to-follow strategy guides and practical recipes to help you make the right choices for you, your body and your lifestyle. In the end, it comes down to nothing less than longevity.
Everyone can choose health. Your body, mind and immune system will thank you – as will your grandchildren!
Product Details
| ISBN-13: | 9781510766389 |
|---|---|
| Publisher: | Skyhorse |
| Publication date: | 08/23/2022 |
| Pages: | 272 |
| Product dimensions: | 6.00(w) x 9.00(h) x 0.90(d) |
About the Author
For over 30 years, Bengmark has researched the impact of gut bacteria on general health. He knew of – and applied to his own life! – the benefits of anti-inflammatory eating well before news of it broke to mass audiences. At 90 years old he still lectures, writes and works.
After taking on the gargantuan task of bringing together all of the recent strides made in the field of health and nutritional science, Bengmark lent his expertise to health bloggers Lina Aurell and Mia Clase in their project Food Pharmacy, making him a household name in Sweden. Choose Health! is the culmination of his life’s work.
Read an Excerpt
A mistake made in my surgery clinic in the 1990s gave me new and amazing insights into how intestinal bacteria affect our health.
I decided to look deeper into questions about intestinal bacteria and digestion. Our Western dietary habits proved to be even more destructive than I had imagined. My life’s project increasingly turned into a wide-ranging education issue. I wanted to give as many people as possible the chance to eat themselves healthy.
The first two chapters must unfortunately be somber and focused on the biggest threats to intestinal health in our opulent society. However, the rest of the book is all about how easily you can change your dietary habits and improve your health immensely!
****
I worked as a surgeon until I retired. As one of the pioneers in extensive abdominal surgery, my specialty was the major organs such as the liver and the pancreas. When cancer was present, we usually removed the entire pancreas or up to 75 percent of the liver.
Even though the surgery was successful, the recuperation wasn’t always to my satisfaction. Serious infections often occurred. It bothered me to no end that I could not promise a guaranteed success for the surgical procedure I prescribed for my patients. All too often I had to cancel a vacation or a trip abroad because a patient upon whom I had operated suddenly turned critical.
Bad News . . . and Good
One day a new perspective on the problem arrived like a gift from above.
I had asked the young physician Henrik Ekberg, later a professor of organ transplantation (1951–2012), to study in depth our latest eighty-one major liver surgeries. Suddenly, he knocked on my door and said he had both bad and good news.
What he told me frightened me terribly. He said in a number of cases they had forgotten to administer antibiotics. By the standard operating procedure of the time, antibiotics were to be given a few days before and then during seven to ten days after surgery.
Shock and horror! How was this possible? Isn’t our university clinic meant to be a role model for other hospitals in the country? Deeply shocked, I sank down into my chair, and Ekberg added, “But, Stig—wait, I said I have good news, too! All infections were in patients who had been administered antibiotics! There were no infections at all in the patients who had not been given any antibiotics.”
This changed everything. Could the antibiotics have killed off the beneficial intestinal flora?
During my last years as surgeon, observations of my own and others pointed toward a correlation between infectious complications, intestinal flora/colon function, and the patient’s own immune defense. Strengthened by Ekberg’s confirmatory revelation, I was now eager to further research the intestinal flora.
Table of Contents
Foreword 10
Introduction 14
01 The Mistake That Changed Everything 18
Bad News … and Good 20
Emeritus-A sense of Freedom! 21
Health Is Situated in a Healthy Colon and the Immune System 22
Rush to Reevaluate Antibiotics 25
Disease Patterns Through the Ages 25
The Price We Pay for Our Industrialized Household 26
Our Microbiome Is in Crisis-Our Healthcare Is Powerless 27
Vast Ignorance Concerning the Potential of Bacteria 28
Too Few Vegetables, Too Much Heating 29
Obesity-a Sure Sign of Excess Consumption 31
Postprandial Inflammation and Toxic Distribution 31
Affect Your Health Resources! 34
02 Avoid the Chronic Illness Trap! 36
"Inflammatio" Means Fire 38
What Is Chronic Inflammation? 39
Medication Is Not the Answer 40
It Starts in the Colon-Self-Evident Through the Ages 40
Refined Foods Sneak Past 44
Are the Greens Going Down the Drain? 44
Feed the Protective Bacteria! 46
Researcher Hans Christian Gram's Insight Into Bacteria 47
Gram+ Should Be Allowed to Take Charge Again! 48
03 Lifestyle and Diet Are Up to You 50
The Force of Habit 52
Reduce Overindulgence 53
Outsmart Sugar 55
Early Wisdom-and Today's Decay 58
Raw Food Is Best 59
Don't Smoke with Your Stomach! 60
Collect Antioxidants 62
Omega-3? Well, of Course! 65
The Big Fat Chaos 65
Practical Dietary Supplements 67
Krill, a Highly Interesting Oil 68
Treat Yourself to Vitamin D 69
Controls Hundreds of Processes 70
Vitamin D Deficiency Is a Highway to Disease 72
The Correct Level of Vitamin D? 72
How Principled Do You Have to Be? 78
04 Three Basic Pillars: Exercise, Proper Diet, Stress Reduction 80
Start Daily Exercise! 82
Training Results Can't Be Stored 83
Maximum Heart Rate Is Not Static-It Changes with Needs 83
Disadvantage with Overambitious Athletics 84
Exercise: Run from Illness 85
Exercise Is Not Enough to Fight Obesity 87
The Highway to Fitness 87
Calorie-Dense Food Is the Main Reason for Obesity 89
Adipose Tissue-the Body's Garbage Can 90
"The Deadly Quartet" 91
Reward Yourself with Stress Control 92
The Direct Connection Between Brain and Intestines 92
Mental Stress Ruins the Digestion 95
The Dangerous Potbelly 95
Better Reward than Chips and Candy? 97
05 Carnivore, Vegetarian, or Vegan? 98
Vegetarians Who Disappeared … 101
… and Today's Winning Raw Fooders 102
Unhealthy Feed, Sick Animals 103
Rain Forest Deforestation, Greenhouse Effect 104
Processed Meat Is the Villain 105
Personal Answer about Meat Consumption 106
06 Exchange the Farmer's Products for the Gardener's 108
Milk Does Not Make Bones Grow Stronger! 110
In the Milk: Sugar, Casein, Bad Fats 111
Hormonal Confusion 112
High Estrogen Levels 113
Dairy Products and Cancer 113
Stop Putting Milk on a Pedestal! 115
What Harm Has Bread Ever Done? 116
Gluten-Formerly Wallpaper Glue 117
Athletes Cut Out Gluten 118
Will "Corn-Free" Follow Gluten-Free? 120
Divest Ourselves of Traditional Farming 120
07 The Body's Heart-Healthy Friends 122
The Discovery of Turmeric 124
A Queen Among Plant Antioxidants 125
The Research Delves Deeper 126
So How Do You Eat Turmeric? 127
The Avocado-One of the Miracle Fruits 127
Counteracts Formation of Blood Clots 128
Inflammation and Cancer Inhibiting 129
Replaces Butter and Cream 130
An Anti-Inflammatory Cocktail … 131
… and All the Secrets in My Blockbuster Supermix! 133
Smoothies and Green Beverages-Festive Everyday Mixes 138
Pleasure-a Road to Health 138
Chocolate-This Is Why It Makes You Happy 139
Tea Makes You Healthy 139
Moderate Amounts of Red Wine-a Health Booster 141
08 Knowledge-Based Food Enjoyment 144
A Guide to the Vegetable Jungle 146
The Nutritionists' Recommendation 147
Choose Only the Best! 148
Flash Freezing Is a Success 149
Shop Fresh, Raw, and Frozen 150
Diversity, Lukewarm and Raw 152
New Groin Varieties, Thank You! 153
Durrah-an Old-World Superstar Among Grains 154
The Worst of the Worst Among Flours: Corn and Millet 156
Corn-the Worst of the Worst 157
Who Wants to Harm Their Great-Grandchild? 158
09 Fasting and Structured Eating 160
Fasting Cultures in Our Days 163
New ideas about Structured Eating 163
Fasting, a Recuperation 164
Not Everything Is about Obesity-but a Lot Is 168
Nutrition Storage-the Fat Switch-and a Challenged Breakfast 169
To Structure Eating-a Lifestyle 170
10 From Four Magical Fibers-to Synbiotics 172
The Gut-Our Afterburning Chamber 174
The Missionary Physician Who Discovered the Importance of Plant Fibers 177
The Bacteria Cheer, the Intestine Grumbles 177
A Fiber Quartet with Magic Effects 179
Pectin 179
Inulin 180
Beta-Glucans 181
Resistant Starch 182
IBS-the Most Common Disease Globally? 183
This Weighs Heavily on the Community and the Individual 184
The Solution Is Synbiotics 185
A New Idea: Fibers Are "Travel Food" for the Bacillus 186
Throw the FODMAP List in the Wastepaper Basket! 187
11 With Warm Greetings to Swedish Healthcare 190
The Pharmaceutical industry Is a Huge Brake Shoe 192
Brilliant Success for Synbiotics-EU (European Union) Wants to Forbid the Concept 193
Chronic Kidney Sufferers Are Left Out in the Cold 194
The Limits of Dialysis 195
Limited Studies-Positive Results 196
Meta-Analysis Shows Unique Possibilities 196
Synbiotics' Potential in End-Stage Disease 197
A Drastic Increase in ADHD Is Trying the Healthcare System 198
Convenience Foods Are Suspected 198
A Hunt in the Dark for Toxins 199
Overconfidence in Safe Limits 201
It's Murky Around Organic Foods 202
Allergies Are Strongly Associated with Intestinal Health 202
A Diet of Plant Matter Is the Enemy of Allergies 203
Probiotics Can Prevent 204
A Positive Synbiotics Study 205
Can Synbiotics Replace Fecal Transplants? 206
Feces Transplanting Is Established 207
Strong Reasons for Synthetic Fecal Matter 207
12 Dear Reader, Be Part of the Changing Trend! 210
The Times Are Faring Better than the Gut 212
If You Are Expecting 213
Strike Against Overindulgence-for the Child's Sake 213
Your Body Weight and Health Have Big Repercussions for Your Child 214
Strong Associations Between Uterine Environment and Chronic Illness 215
Lactobacillus Showed Positive Results 216
Decide, And Dare! 216
Recipes 218
Glossary 248
My Most Sincere Thank-You 254
Sources 258