Best
quote I overheard this week: "I’m done with diets. I’m
just going to eat sensibly."
Most
interesting statement I read this week: "I cannot eat
flower tortillas."
And some
good questions from readers this week, too:
"My
92-year-old husband (in generally good health) has an
excessive amount of clear chest mucous which he expectors
fairly frequently, also a frequent nose run of clear watery
mucous. Could drinking 4 milkshakes a week (diluted with 2
percent milk at home) from a drive-in possibly be an
influence? Your well written, sensible column is a reliable
delight. Thank you." —g.w.
Dear g.w.
It’s a widely held belief that "milk makes mucus"
although this has not been shown in scientific studies from as
far back as 1948. A recent study exposed volunteers to the
cold virus (which does produce mucus) and fed them up to 11
glasses of milk a day (to see if it got worse). Then they
actually measured the volunteers’ congestion and nasal
secretions which does not sound like fun. They found no
increase or worsening of mucus production in the volunteers
who drank milk.
A runny
nose could be a symptom of a milk allergy, however. (Although
true milk allergy is rare in adults.) Best way to find out?
Lay off the milkshakes for a week or so and see if the
symptoms resolve. Let me know what you find out.
"Is
there a good diet to reduce inflammation in the body?"
First,
what is inflammation? An infection or injury in the body can
cause inflammation that produces pain, swelling, heat and
redness.
Another
type of low-grade "silent inflammation" is now the
topic of medical research. Chronic diseases such as heart
disease, diabetes, arthritis, and Alzheimer’s disease, for
example, are now thought to be inflammatory-type conditions.
And the internet is loaded with anti-inflammatory diet
suggestions to reduce the risk for these age-related diseases.
Here are the ones backed up by good research:
Eat a
variety of fruits (especially berries) and vegetables of
various colors. Choose whole grains (such as brown rice, whole
oats, whole wheat and popcorn!) over refined grains (such as
white rice and Twinkie cake).
Eat more
omega 3 fatty acids from fish, flax, or walnuts or consider a
fish oil supplement. (Omega-three fatty acids have been shown
to disrupt the signals that lead to inflammation.)
Avoid
undesirable fats such as saturated and trans fats. Use more
vegetable oils, nuts, seeds, and avocados and less butter and
cheese. (Olive oil, for example, contains a chemical called
oleocanthal that acts similar to the non-steroidal
anti-inflammatory medicine ibuprofen.)
Eat less
sugar and drink less alcohol. Add spices to your life! Ginger
and turmeric (found in curry powder), for example have been
shown to have anti-inflammatory qualities.
Gee,
does this sound familiar? Most experts agree the
"anti-inflammatory diet" is very similar to the
evidence-based Mediterranean and the DASH (Dietary Approaches
to Stop Hypertension) diet patterns that cut the risk for
heart disease and other chronic conditions.
And don’t
forget that obesity is also considered an
"inflammatory" condition. Weight management is a
great anti-inflammatory diet strategy.