Can oils effect inflammation in the body?  They sure can.  First, I will start by saying that in the 1970s a campaign to vilify fats (and replace them with sugar) was introduced, culminating in the 1990s with an endless supply of fat-free products and a mindset that bagels and cereal are the ultimate breakfast.  I often still have trouble convincing people of a certain generation that it's ok to eat some fats, it's just been part of their thinking for so long.  Fats in foods provide flavour, satiety (fullness), and are one of the three macronutrients (the other two are carbohydrates and protein). 

We need fats for:

• fat soluble vitamin absorption (A, E, D, K)
• the nervous system, including the brain
• hormone production
• cell membranes
• energy storage
• cushioning our organs
• chemical reactions that signal: growth, immune function, inflammation

Inflammation

Even though we talk about inflammation like it's a bad thing, keep in mind that we actually require inflammation in order to heal.  If you bump your knee or fight an infection, these are all short term inflammatory processes essential to repairing and defending our bodies.  Inflammation becomes problematic when it is chronic, as in the case of cardiovascular disease, high blood pressure, metabolic syndromes, stress, diabetes, and many conditions ending in "-itis" (e.g. arthritis, colitis).  The inflammation continues because the factors that allowed these conditions to develop have offset the healing response.

Interestingly, the oils we consume can make a profound impact on chronic inflammation in the body.  Historically, our foods used to have a balance between omega-3s and omega-6s, and while both are essential fatty acids, North American diets have become dominant in pro-inflammatory omega-6s, mostly thanks to our manufacturing and production practices.  Disrupting the ratio of fats that we consume increases the tendency towards inflammation.

Seed oils, in particular, have a high amount of PUFAs (polyunsaturated fatty acids), which promote not just inflammation but also storage of toxins in fat tissue.  Yes, we put things like chemicals in our fat cells.  The more inflammatory oils are:  canola, corn, soy, safflower, grapeseed, sunflower, rice bran, vegetable, and margarine.  

The processing and source of the oils can make a difference too.  Consider how were the animals raised, how was the oil extracted, was anything added to the oil, or how much is the oil being heated in both manufacturing and cooking?  Of course, it can can complicated in a hurry, just do your best ;)

Once you start reading labels, you will notice that unfortunately many "health foods" actually contain these pro-inflammatory oils: crackers, chips, bread, dressings, and sauces, could all be sources - particularly sunflower oil, I'm finding.  Restaurants will use them too, but especially fast food... totally fine if this is an occasional meal, not so much if it's a daily reliance.


Anti-Inflammatory Oils

Consuming fewer inflammatory oils has been shown to reduce inflammation markers like c-reactive protein, interleukin-6, and tumor necrosis factor.  (If you've had recent bloodwork with me, we've probably discussed your c-reactive protein level.)

These are oils like:  butter, olive oil, ghee, coconut oil, avocado oil, MCT, and duck fat.  Check the labels to make sure they are 100% and not diluted with other oils.  Sometimes we push this ratio along by supplementing with omega-3 fatty acids like fish oil.


How to ensure anti-inflammatory oil consumption?

• cook at home more often
• make your own salad dressing (recipes below)
• eat less processed and packaged food, even the stuff in the "health section"
• read labels
• consider how animals were raised or crops were grown
  
  

What will I notice?

I have seen many chronic conditions respond well to switching up the oils in food.  Anything that relies on fats can improve, like better quality hormone production, nervous system communication, cell membranes, skin, less pain, better digestion, fewer cravings, absorption of fat soluble vitamins, efficient waste product elimination (through bile), immune function, faster healing, and many more.

Consequently, eating anti-inflammatory oils more often can help eczema, acne, arthritis, swelling, cardiovascular disease, diabetes, autoimmune conditions, depression, concentration, and painful periods, to name a few.

The days of fats bring the enemy are LONG gone.  We need them.

Try switching up your oils and see if you notice a change:  less puffiness, brighter skin, not so stiff and creaky in the morning, better mood ... and let me know!

Here are some recipes to help you out:

• Italian Dressing
• Ginger Lime Tahini Dressing
• Coconut Ranch Dressing 
• 3/4 cup oil + 1/4 cup vinegar + sea salt and/or herbs

Take good care,
Dr. Christa
 ​

By now I'm sure you appreciate my perspective on health, that it's not just something that's there - we must actually build it through our lifestyles.  In the quiet of the winter, it's a good time to reflect on what we'd like to see happen for ourselves.

This upcoming year, I intend to pay particular attention to maintaining or reactivating some old routines as well as implementing new ones.  I base these intentions on observations I've made in the past, habits that I know work well for me or I've seen work well for others, and things that I know have slipped and need fine tuning. 

You may find that some strategies resonate well with you, and others do not work at all.  The goal is to find what does work for you as an individual, so your list might look different than mine.

You'll also notice that there are 12 items on my list.  The number 12 means that I can implement one new thing per month, get really good at it and then move on to the next.  If I am able to do it sooner, that's ok too, but adding 12 all at once can be overwhelming and more difficult to sustain.

Please let me know if I can help you create your own health intentions for this year.
​
Take good care,
Dr Christa
 
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To say that it's been a bit grey and dreary out lately is a huge understatement.  Even though the winter is a time for more rest and hibernation, there are many ways to stay motivated and inspired at this time of year while honouring the rhythm of the season.

I find we are experiencing a bit of sensory deprivation in January with a monochromatic landscape, no birds to listen to, and fewer options for fresh produce.  If we can encourage stimulation of all the senses - sight, sound, taste, touch, and smell - our moods and spirits begin to brighten up. 

Vision

• colours - greenhouses, butterfly sanctuaries, wear less black clothing ;)
• watch nature shows
• look at photos from the summer
• buy fresh flowers
• admire the beauty of the season - snowflakes and frost
• envision how you would like the year to look

Hearing

• music & nature sounds
• creaking trees in the forest, ice breaking under your feet
• laughter
• listen to people around us and absorb what they have to say - so many health ailments come from not having our voices heard

Taste

• seasonal fruits like oranges, pineapples
• use spices and herbs - curry, ginger, garlic, thyme, cinnamon
• herbal teas - my latest go-to is Tulsi & Ginger 
• soups

Scents

• essential oils
• home cooked meals 
• the freshness of cool air

Touch

• feel the warmth of a fire, ice & snow on your face
• lots of hugs
• hands on treatments - chiropractic, massage, osteo, etc.
• movement - grounding yoga poses or the burn after a workout
• textures from fuzzy blankets and cozy socks
  
  

These are just some examples, but if you have anything to add to this list please share!  In some cases, I've even prescribed beach vacations :)

Feeling blah right now is common, however, there are signs that point to depression that are good to be aware of so that you can notice them in yourself and in others.  In reality, most people don't know they are depressed in the moment, so keep an observant eye on those you love.


The Vitamin D Connection

Patients appreciate understanding their numbers beyond "everything is normal".  If you bring me your latest blood work we can go through it together and compare it to your past results to identify trends.  Lately I'm seeing a lot of low Vitamin D, which is also sure to impact your mood and so many other health concerns.  You can read more about Vitamin D here.  (Update:  prescription dose of Vitamin D is now above 2500IU).  I am amazed at how many symptoms can improve with this intervention alone - from mood, to joint pain, to energy, to hormones.
I am hoping for some beautiful crisp, cold, sunny January days to come.  In the meantime, consider the fog a chance to spend less time on what's going on in the outside world and attend more of your focus on building your own inner strength & vitality.

Warmly,
Dr. Christa

P.S.  If you would like a few strategies to manage stress quickly, check out these 4 options.



Coming up

I'm planning to do our next Detox Group at the end of January or beginning of February (finished before Family Day weekend).  I've also got something in the works for a more comprehensive program so watch for info coming out on that too.
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