Tag Archive for: eczema

Part Three: Essential Fatty Acids and the Omega-6: Omega-3 Ratio

By Carrie Rutledge, Nutrition Therapist Master 

 

Vegetable Oils and Chronic Inflammation

Essential fatty acids are essential because we must get them through our diet. Omega-6 (LA-

linoleic acid and Arachidonic Acid) and Omega-3 (ALA-alpha-linolenic acid) are imperative to great skin health. ALA needs to be converted in the body to EPA and DHA to be used effectively. Linoleic acid is needed for the inflammatory response and ALA is important for reducing inflammation. It is important to keep these fatty acids in balance to avoid chronic inflammatory disease. Because eczema is an inflammatory condition, it is crucial to make sure these fatty acids are kept at a ratio of 4:1.

In the last 100 years, the ratio of these essential fatty acids has increased in favor of Omega-6 to between 10-20: This ratio predisposes us to chronic inflammatory conditions and allergies. Americans are overconsuming LA mainly from industrial seed oils such as canola oil, sunflower oil, corn oil and soybean oil. Seed oils go through a refining process that requires degumming, deodorizing, and bleaching to make them edible and nearly all restaurants in the United States use them for cooking. Furthermore, studies show that polyunsaturated rich vegetable oils increase the risk of lifestyle diseases such as, Alzheimer’s, diabetes, and obesity. 

Supplementation of Omega3 fatty acids in pregnancy is a necessity for reducing allergic diseases in offspring. In fact, women who supplement with 3,700mg per day of EPA and DHA at 25 weeks’ gestation until 3-4 months of breastfeeding, reduce risk of food related eczema by three-fold. Therefore, ensuring an optimal Omega-6 to Omega-3 ratio before the fetal immune system develops could be an important step to preventing allergic diseases such as asthma and food allergies in children. 4

 

3 Steps to Bring the Omega-6: Omega-3 Ratio Back to Balance

 

Stop cooking with vegetable oils and eating in restaurants that use them

Vegetable oils are highly processed and go through refining which often involves removing essential nutrients and chemical extraction including bleaching. Refining is done to maintain shelf life; however, most of the nutritional elements are lost during this process and these oils tend to oxidize during the heating process. Unfortunately, most restaurants use these oils for frying and cooking at high temperatures.

The best oils for cooking at high heats are saturated because the chemical structure of saturated fats has each carbon molecule saturated with hydrogen; therefore, it won’t become oxidized when heated. Hence, the more unsaturated a fat is the faster the oxidation reaction proceeds. Coconut oil, butter, ghee, lard, and beef tallow are all solid at room temperature and can remain stable when heated above 180 degrees. The chemical structure of saturated fats has each carbon molecule saturated with hydrogen; therefore, it won’t become oxidized when heated.

Monounsaturated fats such as olive oil, avocado oil, flaxseed oil, chicken and duck fats are liquid at room temperature and should not be used to cook over 180 degrees as they will begin to smoke and oxidize (or loss of electrons and an increase of the oxidation state). These types of oils are great for cooking low and slow or used in dressings. 

Finding restaurants that cook with healthy oils in the United States is getting easier. Using the Seed Oil Scout app is a great way to find farm to table restaurants that are cooking with healthy oils. Choosing menu items that are unlikely to be fried or cooked in oils and reviewing the menu before eating out is a good way to navigate the menu when traveling.

 

Add Omega-3 fatty acid foods to your diet including wild caught fish

We begin introducing foods to babies around six months. Some of the best advice I received

from my holistic pediatrician was to start with introducing fat and protein instead of grains and carbohydrates. This way babies begin to develop a taste for healthier, nutrient dense, non-processed foods. He advised us to start with avocados, salmon roe, sardines, and chicken liver.

To this day our daughter loves a wide variety of nutritious foods and is always willing to try something new. Omega-3 fatty acids are essential for skin and brain health. In a recent study measuring serum EPA and DHA, results showed that over 68% of adults and 95% of children in the United States, do not consume enough Omega-3s to meet nutritional guidelines.6 Omega-3 fatty acids are tied to learning, behavior and a reduction in childhood allergies including asthma. 1,7 Omega-3 fatty acid foods to be included in the diet are:

  • Low mercury fish including wild-caught: Salmon, Anchovies, Crab, Sardines, Black Cod, Oysters, Shrimp, Trout and Arctic Cod. Wild caught fish are high in Omega-3 fatty acids because they eat algae. Farm raised fish are fed grains and soy and very high in Omega-6
  • Grass-fed beef, lamb or veal and pasture raised eggs
  • Walnuts, chia seeds and flax seeds (conversion rate to EPA and DHA is low)

 

Omega-6 fatty acids are still important to include in the diet, but they should come from whole

food sources as opposed to industrialized vegetable oil. Whole food sources of Omega-6 fatty

acids to include are:

  • Nuts and seeds
  • Pastured animals

 

Supplement to Increase Omega-3 Fatty Acids in the Diet

Scientific studies continue to show that supplementing with Omega-3 fatty acids can reduce the production of IgE, the antibodies that cause allergic symptoms in those with asthma. From all the immune cells investigated DHA and EPA have been shown to inhibit the activation of immune cells while promoting some more specific immune functions including destruction of abnormal cells. Furthermore, supplementation has benefits on the brain. Children with ADHD have

shown to have low levels of Omega-3 fatty acids in their cellular membranes correlated with learning and behavior problems. A study in Japan looked at 40 children with ADHD symptoms and supplemented with 510 mg of DHA and 100mg of EPA a day improved outcomes on combined teacher/parent ratings. More and more, studies are showing supplementation with EPA and DHA can improve a wide range of health disorders including Autism, Mood Disorder, Dementia, Dyspraxia, inflammatory issues, and improve brain function overall. 

  • Be sure to find a quality Omega-3 fatty acid supplement and store in the refrigerator
  • Choose one that is third party tested and free from heavy metals
  • The supplement should contain at least 500 mg of EPA and DHA per 1,000mg of fish oil
  • Vegans can supplement with a quality algae supplement such as Juice Plus

Lowering the Omega-6: Omega-3 ratio is imperative for the long-term health of our children. The benefits of eating and supplementing with EPA and DHA are widely known. From lowering the risk of cardiovascular disease, asthma, mast cell activation, autoimmune disease, diabetes, dementia, and eczema; it is crucial to begin making this change in your diet for the long-term health of your family.

If you would like to learn more about healing your body through nutrition and lifestyle, please contact me at carrie.rutledge@longevityhealthcenter.com and set up a free consultation to see how we can tailor a plan for you. 

 

Part 2: Gut Permeability and Chronic Inflammation 

By Carrie Rutledge, Nutrition Therapist Master 

 

Gut Permeability and The Immune Response  

Hippocrates once said that “All disease begins in the gut”. Studies are increasingly showing that eczema  and gut health are linked and when there is an imbalance of gut or skin flora, we now have an  inflammatory condition called dysbiosis. This occurs when there are too many pathogenic species, not  enough commensal species, and not enough diversity of species. Hence, if you want to heal the skin; you  must heal the gut.  

Gut permeability is a theory that explores intestinal permeability or impairment as a cause of letting  toxins into the bloodstream and as a result, an inflammatory response occurs. Our intestinal barrier  performs many critical functions, most importantly, regulating the absorption of nutrients from the gut  into the blood while preventing the entry of toxins and microorganisms.  

The digestive tract is considered outside the body as both openings of the digestive tract are connected to  the outside world. A strong, robust immune system in the GI tract will prevent these pathogens from  entering the bloodstream. In fact, 70-80% of all immune cells are found in the GI tract ready to fend off  the multitude of pathogenic organisms that enter our body every day. 

The digestive tract has a unique job of killing off the pathogenic bacteria while protecting commensal  bacteria and antigens which can induce an immune response. IgA antibodies (SIgA) are important for immunotolerance or the immune system’s ability to stay unresponsive to substances that would otherwise  elicit an immune response. They can also prevent mass bacteria invasion and intercept invaders that have  passed into the intestinal barrier. The microbiome and IgA antibodies have a synergistic relationship as  commensal bacteria are an important facilitator of IgA and probiotic supplementation has shown to  increase IgA production. 4Low IgA is associated with an increase in allergies, eczema, asthma, food  intolerance, UTI infections and gut dysbiosis (imbalance between pathogenic and commensal bacteria).  Therefore, if we are seeing these symptoms in ourselves or our children, we can begin taking steps to heal  and seal our gut to decrease the inflammatory response.  

 

Healing and Sealing the Gut with the 5R Approach 

Step 1: The Removal Process 

The removal process consists of getting rid of food items and environmental allergens that are causing toxicity.  Finding food intolerances can be tricky; therefore, a more expensive approach is to go through food sensitivity  testing and to strictly avoid those foods. You can also do an elimination diet in which you remove the most  common allergens from your diet and gradually add them back in after four weeks. The most common allergens to  remove will be eggs, dairy, gluten, soy, legumes, nuts, and seeds. After four weeks you will introduce one new food  per week and keep track of your body’s response. If you notice a new symptom or previous symptom return, then  that food is not tolerable for your system. During the elimination period, acceptable foods include meat, all  vegetables expect nightshades, all fruits except citrus, organic white rice, and healthy fats except butter. Removing  toxic shampoos, pesticides (especially glyphosate) and sanitizers will also be important to healing the skin and gut  microbiome.  

The removal process also consists of removing parasites and fungal overgrowth. This can be done with food, herbs,  or supplements.  

Antimicrobial Foods and Herbs to be Added to the  Diet Daily  

  • Pumpkin seeds 
  • Coconut oil  
  • Raw Garlic 
  • Manuka Honey 
  • Thyme, Clove, Rosemary, and Ginger

Anti-Parasitic Tea Recipe:  

Ingredients:

  • 1 Teaspoon Clove
  • 1 Cinnamon Stick
  • 1 Sprig of  Rosemary
  • 1 Teaspoon of fresh Ginger  

Instructions: Boil all ingredients in purified water for 30  minutes 

 

Step 2: Replace the Digestive Enzymes that May be lacking from Gut Dysbiosis  

Once we start to remove foods, toxins and parasites that are causing dysbiosis, we need to start replacing enzymes, vitamins, and minerals for optimal digestive function. For those with heartburn you may not be producing enough  hydrochloric acid or HCL, therefore, you may need to supplement as the digestive tract heals. Ox Bile (if you have  had your gallbladder removed) is good for supporting the liver and digestion of fats and adding in protease, lipase  and amylase will help break down the nutrient dense foods you are now eating. 

 

Foods That Increase Stomach Acid: 

  • Apple cider vinegar  
  • Celery juice  
  • Sauerkraut juice  
  • Bitters-stimulates HCL, pancreatic enzymes and bile production 
  • Warm lemon water, dandelion root tea or ginger tea with meal

 

Foods that Contain Digestive Enzymes 

  • Honey (amylase and protease)  
  • Ginger (contains protease)  
  • Kimchi (contains lipase, protease, and amylase)  
  • Mango (amylase)  
  • Papaya (protease)  
  • Avocado (lipase)  
  • Pineapple (bromelain, protease)  

 

Step 3: Replacing the Gut with Probiotics and Prebiotic Foods to Increase  

Because eczema is an inflammatory disease, our goal in treating the root cause is to lower inflammation internally.  Once we have removed pathogenic bacteria and replaced nutrients and enzymes for proper digestion, we want to  begin replacing the commensal bacteria with probiotic rich foods and supplements. As we begin to replace, we also  want to make sure we are feeding the microorganisms in the gut prebiotics. To qualify as a prebiotic a food must  benefit the commensal bacteria as well as benefit you, the host of the bacteria.  

Live Probiotic Foods to Include 

  • Unsweetened yogurt (if you can tolerate dairy add raw honey for sweetener)  
  • Sauerkraut (for babies you can give a tablespoon of juice daily or use as a salt substitute for  meats and vegetables)  
  • Kimchi, Pickled vegetables, Kombucha, or Kefir, Sourdough 

Prebiotic Foods to Include 

  • Beans, Lentils and Peas 
  • Raw Garlic  
  • Leeks  
  • Apples
  • Unripe Bananas  
  • Cooked and cooled potatoes or white rice

 

Step 4: Repairing the Lining of the Digestive Tract from Long-Term Inflammation 

To prevent toxins and foods from entering the blood stream, it is important to start repairing the mucosal lining of  the digestive tract. Two nutrients that help to restore gut health and the epithelial lining are L-Glutamine and  Glycine. Herbals to consider including in the diet to support a healthy digestive tract are Marshmallow Root,  Deglycyrrhizinated Licorice (DGL), and Slippery Elm.  

L-Glutamine: Is an amino acid that acts as a building block for protein. The body relies on L-Glutamine to   facilitate healing in conditions of severe metabolic stress, to reduce gastric inflammation, make  neurotransmitters, and repair muscles. It also serves in protecting the tight junctions of the gut. Dietary  glutamine is found in animal foods such as beef, chicken, pork, raw cheese, milk, and yogurt. A supplement  may also be necessary in cases of severe inflammation, poor gut health and lowered immunity. 5 

Glycine: Even though glycine is a non-essential amino acid, supplementation has been shown to reduce the  development of chronic inflammation and reduce pro-inflammatory cytokines. Glycine is synthesized in the  body from choline, threonine, and serine. Foods to incorporate to ensure adequate synthesis of glycine are  gelatin, bone broth, poultry skin, dried seaweed, wild caught salmon, and oxtail. 

Marshmallow Root: Marshmallow root has been shown to restore a protective lining around tight  junctions in the gut as well as treat irritated tissue in the mucous membranes. It is typically consumed  through a capsule or tea form and is often used for a wide range of digestive disorders including  constipation, colic, and heartburn. Marshmallow root has also been shown to treat atopic eczema. 

Deglycyrrhizinated Licorice (DGL): DGL has been shown to maintain and rebuild the intestinal lining of  the gut. In studies, DGL is shown to increase the protective mucus in the stomach and esophagus. and  protect the liver from nonalcoholic fatty liver disease. 

 Slippery Elm: Slippery elm is known for its anti-inflammatory properties and helps to form a protective  coating in the digestive tract. Studies show that when combined with Glycine, Aloe Vera, Pectin,  Peppermint Oil and Glutamine, individuals were able to reintroduce food triggers after 16 weeks of  consumption without provoking original symptoms. 

 

Gut Healing Recipes  

Bone Broth Recipe 

  • 1 chicken carcass or marrow bones 
  • 3 medium carrots 
  • 3 stalks of celery 
  • Fresh herbs 
  • Apple cider vinegar  
  • Keltic sea salt  

Directions: Roast the bones in the oven for 30-45 minutes. Take the bones and add to a dutch oven.  Add 2 Tsp of apple cider vinegar, vegetables fresh herbs and sea salt. Cover with filtered water and  bring to a boil. Reduce heat and simmer for 12-24 hours. After cooled, strain the broth into mason  jars. Use the broth to cook rice, soups, and stews.  

Jell-O Recipe  

2 cups of organic fresh juice 

2 TBSP of gelatin 

Raw honey 

1/2 -1 Cup of raw fruit or 2 TB of fruit rind (Optional)  

Directions: Pour juice into a saucepan and add 2 TBSP of gelatin and stir until it’s dissolved. Turn  on heat to medium and let simmer for 5-10 minutes. Turn off heat and let sit for 1 minute. Add in  honey and pour into a glass tray. Put into the refrigerator for 3-4 hours. 

 

Step 5: Rebalancing the Gut 

Rebalancing is all about following a healthy, long-term goal of reducing stress and supporting a healthy nervous  system. Studies show that genetics lay the groundwork for eczema, but it’s the environment that contributes to the  expression of the gene and both play a key role in the dysregulation of the nervous system as well as the immune  system. A dysfunctional nervous system can contribute to inflammation of the gut as well as the skin. In fact, recent  studies show that the skin is a target of the stress response. Psoriasis, mast cell activation, acne, and eczema have all  been tied to psychological stress, anxiety, and depression.

The 9 Essentials to Rebalancing your Life for a Healthy Happy Gut: 

  • Quality Sleep (Adults 7-8 hours, Teenagers 8-10 hours, Children 10-12 hours) 
  •  Food (make sure you sit down and avoid screens for your largest meal)  
  • Water (filtered from chlorine, pharmaceuticals, and fluoride)  
  • Exercise  
  • Healthy relationships  
  • Mental Health  
  • Spiritual Health 
  • Nature  
  • Have Fun  

Do Not Underestimate the Power of Relaxation

Modern American society is too focused on its definition of “success”. Our culture has us believing that success is  measured in achievement. It has us running from here to there, competing for this and that all to the detriment of our  health. Children today are pressured to perform at levels unseen in history. Driving from activity to activity and  rarely getting time to decompress. Being indoors all day and in front of screens has damaging effects on our  hormones, especially cortisol. With phones and computers contributing to increased cortisol and acting as a  psychological stressor, it is important to wean ourselves and our children off the addictiveness of the screen.  

Current studies are showing the power of mind-body therapies as treatment for many chronic diseases including  eczema. In fact, stress is the common risk factor for up to 90% of all diseases. When we are stressed, we release  more cortisol. High cortisol contributes to increased inflammation. 10,11 Therefore, it is important to practice  relaxation techniques. Whatever that looks like in your world, I encourage you to go outside, walk barefoot in the  grass, take day trips, explore, meditate, laugh, and have fun 

 

*If you would like to learn more about healing your body through nutrition and lifestyle, please contact me at carrierutledge@gmail.com and set up a free 15-minute consultation to see how we can tailor a plan for you.  

 

**Disclaimer: The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, or cure any illness. I am a certified Nutritional Therapist Master practitioner, therefore, the information and material in this post is for informational purposes and not intended to treat, diagnose, or cure any illness. Please seek advice from a qualified medical professional regarding any medical condition or diagnosis.

 

Part 1: Lowering Inflammation

By Carrie Rutledge, Nutrition Therapist Master 

 

The “Why?” Behind this Series

I am the proud mother of a healthy five-year old girl who began struggling with Atopic Dermatitis, or Eczema, at 3 years of age. I approached this chronic inflammatory disease by exploring the root cause, instead of with topical steroid creams that may relieve symptoms but never address the fire inside. Although the Eczema took almost a year to heal (True healing is rarely a quick fix), with many setbacks, we have finally gotten to a place in which her body can withstand assaults and not break out into an itchy, uncomfortable rash. 

Over the course of this 4-part series, I will share with you my protocol for healing my daughter’s Eczema through diet, supplements, and herbs. Although there are other parts of the protocol that I will not cover, I will be giving you some wonderful tools to get you on your way to healthy skin. 

As always, everyone is biochemically different; however, my hopes are that this information will set the stage for recovery from a chronic inflammatory state. 

 

What is Eczema? 

According to the National Eczema Association, Eczema or Atopic Dermatitis is an inflammatory skin condition that causes dry skin, rashes, blisters, or skin infections and can leave someone at a higher risk for developing asthma or food allergies. The cause is unknown, but is attributed to genetics and environment, or epigenetics. Epigenetics is when our genes are “turned-on” by an environmental influence such as mold, heavy metals, fragrances, or chemicals.  Currently there is no “cure” for Eczema and can only be managed by avoiding triggers and using topical creams or immunosuppressants. 

My first question is: What is the “root cause”? As a nutritionist, I am always investigating the root cause. When my daughter was struggling with Eczema I asked myself, “Is it an allergy or an inability to detoxify appropriately?” “Is it because she was born via C-Section or because I had antibiotics when breastfeeding?” “Do we have a moldy house?”

I don’t subscribe to the idea that chronic disease happens by accident or purely through a genetic disposition. And if Eczema is an inflammatory condition, what is causing the inflammation?  We all want the best for our children, and my biggest concern for my daughter was Eczema turning into asthma. I was determined to heal this condition to the best of my ability, and not by masking it with long-term creams or steroids, but through a holistic means of nutrition and herbal supplements. 

 

The Top 4 Foods to Avoid When Combating Inflammation

When my daughter was 3, she broke out in a rash on the backs of her knees and in the creases of her arms. As a Nutritional Therapist I was already feeding her a healthy diet, so how could this happen? Was it even Eczema, or could it be some sort of allergy? I went down the rabbit hole into a year-long battle of getting a diagnosis, a prescription cream (or a band-aid if you will) and still no answers as to why my healthy child had inflammation of the skin. 

I quickly learned that Eczema is a chronic inflammatory skin condition and can range from mild to severe. There is no “cure” for Eczema, and experts are not aware of the cause, but they do believe it is a combination of genes and environmental triggers or epigenetics. The skin is the largest organ of the body and is involved in many important functions including protection from the external environment and as an excretory organ. That’s right, many of the toxins your body is harboring (heavy metals, pesticides, drugs, steroids, and cytokines) are excreted through the skin. For this reason, having healthy skin is going to require the body to be less toxic. 

Nutrition is of the utmost importance when healing Eczema. In fact, healing any skin condition requires a nutrient dense, whole-food diet. According to an eighteen-year study, the consumption of ultra-processed foods in America, consisting of fast food, ready-to-eat meals, sweets, salty snacks, canned soups, and breakfast cereals, has increased from an already high 53.5% in 2001 to 57% in 2017%.  Although my daughter did not eat an ultra-processed diet, she did eat many of the foods that would be under a list of common allergens such as, wheat, dairy, eggs, peanuts, and tree nuts, so I began the process of removing these foods from her diet. 

I do not suggest removing all the above foods at once, especially if you are trying to help a small child with Eczema. I am going to briefly touch on the four most important foods to eliminate when you are trying to bring down inflammation quickly. 

 

Gluten

Gluten intolerance and Celiac Disease is on the rise and has seen a drastic increase since 1990. The wheat grown in the United States has changed drastically in the last 70 years. We now grow a genetic variant called Semi-Dwarf wheat. This type of wheat is grown so that farmers can harvest more product in less time and under tough conditions. This may be why someone with a gluten sensitivity may have symptoms in the United States, but not in Europe. Furthermore, gluten upregulates Zonulin which is a protein that regulates the tight junctions or barrier in the cells of the gut. When the tight junctions of the gut become disturbed, the permeability of the gut lining allows for foods and toxins to pass into the bloodstream causing a whole host of problems. This is called “leaky gut” and can result in chronic inflammatory disease. 

I strongly recommend anyone with an inflammatory condition to remove gluten for at least ninety days. When you remove gluten, you will also be removing many processed foods and foods sprayed with pesticides, precisely glyphosate. The great news about removing gluten is it is extremely accessible to find healthier, gluten-free options. It should be noted that many gluten-free foods are still heavily processed; therefore, you will need to read labels thoroughly. 

 

Conventional Dairy

Not all dairy is created equal, and replacing dairy with a vegan beverage that is ultra-processed and high in oxalates isn’t the answer either. For this reason, it is important to choose your dairy wisely. Look for dairy in which the animal is pasture raised, organic and preferably raw. If we look to the French, who have diets high in saturated fats, but low incidences of chronic inflammatory disease, we learn that dairy stimulates an enzyme in the digestive tract called alkaline phosphatase (IAP) that is responsible for detoxifying lipopolysaccharides, a pro-inflammatory microbe.  Furthermore, dairy raised responsibly has a high nutritional value as it is a complete protein with vitamin A, D, folate B12 and butyrate which stimulates intestinal IAP. Butyrate plays an important role in the digestive tract by supplying the colon cells with energy lowering inflammation and supporting immunity. 

Dairy that is acceptable when targeting Eczema and inflammation would be imported raw cheese, raw milk from a local trusted farmer, and butter or ghee for cooking. In fact, pastured ghee and butter is a much better choice for cooking as opposed to vegetable oil because saturated fats are more stable to heat and are not prone to oxidation. If you do choose to avoid dairy altogether, I suggest making your own almond milk from organic almonds or finding a brand such as MALK that does not have synthetic gums, nutrients, or stabilizers. 

 

Artificial Dyes and Flavors

Last summer, I got my daughter’s Eczema under control and then she started pre-school. It wasn’t long until the Eczema showed up all over the back of her legs. The teacher sent a note home one day saying that my daughter couldn’t focus, not only that she was always crying within an hour of picking her up. I finally asked the teacher if they were giving her any food at school besides what I was sending in for snacks and was told students get a skittle every day when they leave the classroom. That alone was enough to send her into a skin flare up, as well as emotional outbursts. For this reason, I don’t budge when it comes to artificial dyes for my child. Not only are artificial dyes banned in Europe, but studies also show that they are linked to hyperactivity, hypersensitivity, and tumors in children.   Luckily, there are plenty of treats available that use safe ingredients for coloring. Some of my favorites are Giggles, Unreal, Black Forest Organic, Trader Joe’s Gourmet jellybeans, TruSweets Candy Canes, King Arthurs Frosting and YumEarth Organic Lollipops. 

 

Vegetable Oils 

When we want to know which oils to cook with, we can once again look to the French, who use lard, tallow, ghee, butter, and olive oil. The fact is, the French, Italians and Spanish are the biggest consumers of saturated fats, but are leading in health outcomes. In the U.S. vegetable oils have replaced butter, ghee, and animal fat as the most used cooking oil in the last century, and we have never been sicker. 

The refining process of vegetable oil is a process that requires bleaching, degumming, and deodorizing to make these oils edible. Studies show that cold-pressed vegetable oils contain pesticides, PCBs, and PAHs which are all considered to be hazardous chemical contaminants.  Furthermore, vegetable oils are high in omega-6 fatty acids which promote the inflammatory response. Studies show that reducing omega-6 fatty acids and increasing omega-3’s is effective in combating inflammation. Unfortunately, most Americans have a high ratio in favor of omega-6’s, which is associated with increased inflammation, allergies and autoimmune issues. 

Ways to reduce your omega-6 intake and increase your omega-3’s: 

  • Eat more wild-caught fish, including salmon, sardines, anchovies, scallops, shrimp, and bass.  
  • Plant-based sources such as flaxseeds, chia seeds, and walnuts are good, but not as bioavailable.
  • Avoid vegetable oils by cooking with animal fats, ghee, cold pressed olive oil, butter, and coconut oil. 
  • When eating out, use a restaurant tracker to find better choices such as Seed Oil Scout or Localfats.com, which will guide you toward restaurants that cook with healthy fats.
  • Avoid fast food whenever possible. 
  • When traveling, pack healthy snacks and research healthy restaurant options. 
  • Read labels for added fats such as canola oil, soybean oil, or sunflower oil. 
  • Buy pasture raised eggs and meats.
  • Take a quality Omega-3 supplement such as Barleans, Cod Liver Oil or OrthoMega. 

Keep in mind that healing from inflammation is not a quick fix. It takes patience and a dedicated commitment to looking and feeling better. If you begin by taking steps to eliminate gluten, conventional dairy, artificial dyes, and vegetable oils, you will begin to reduce the inflammatory load on the body and skin will begin to heal. 

 

Tune in for Part 2 of this series on Gut Permeability and Chronic Inflammation