Benefits of Food Rotation
Benefits of Food Rotation
When exploring the benefits of food rotation, let’s review the number one reason why which is to reduce chronic inflammation.
Chronic inflammation is a prolonged and persistent inflammatory response in the body. It can be caused by a variety of factors such as poor diet, sedentary lifestyle, obesity, smoking, stress, and certain medical conditions. When inflammation becomes chronic, it can contribute to the development of serious health problems, including cardiovascular disease, type 2 diabetes, certain types of cancer, autoimmune disorders, and neurodegenerative diseases.
The term “silent killer” is used because chronic inflammation can progress silently within the body for years, damaging tissues and organs without causing noticeable symptoms. People may remain unaware of the underlying inflammation until they experience a sudden and severe health event, such as a heart attack or stroke. By the time symptoms appear, the damage may already be significant.
It is important to note that not all inflammation is harmful or silent. Acute inflammation is a natural response of the body to injury or infection, and it helps initiate the healing process. It is the chronic and persistent inflammation that poses potential health risks.
How to Reduce the Risks
To mitigate the risks associated with chronic inflammation, it is advisable to maintain a healthy lifestyle, including a balanced diet, regular exercise, stress management, and avoiding smoking or excessive alcohol consumption. Regarding a balanced diet, I specifically refer to whole clean foods and food rotation.
Why Rotate Your Food
Americans are notorious for eating the same 10-12 foods over and over. Why does this matter. It matters because you are creating food intolerances which can create chronic inflammation. Inflammation is the silent and sometimes deadly killer. It’s the culprit in many acute conditions and chronic disease.
I only use almond milk. I always add spinach to my smoothies. I eat a handful of walnuts every day!
I hear this from my clients frequently and they are quite proud of their accomplishments in eating healthy. Although these are healthy foods, too much of a good thing and eating the same food daily may not be a good thing.
Several years ago I conducted a food intolerance test on myself and was shocked. Extremely healthy foods were on the moderate to severe list including lemons, blueberries, chocolate, wheatgrass and more. Yes, I was eating organic and of course only dark chocolate. All these foods are considered healthy unless they are consumed in excess. They were creating chronic inflammation and once I eliminated them for 6-9 months, I could add them back in. When I added them back in, I felt amazing! I felt better than I had in years.
Remember the 4 Day Rule
The 4 Day Rule means stop eating a food or switch foods every four days to help prevent an intolerance to avoid chronic inflammation. I switch up everything including protein powders, supplement brands toothpastes, skincare products and of course foods. Breakfast may be a green smoothie, or it could be an egg, acai bowl or overnight oats.
When I drank plant-based milk, I switched out the type every few days. However, after learning about the inflammatory rancid seed oils in plant-milks, I don’t use them in my smoothies. When I stopped using them and substituted for water in my smoothies, I dropped four pounds in the first month.
Other benefits of food rotation include ensuring balanced nutrition
Rotating foods allows you to maintain a varied and balanced diet. Different foods provide different essential nutrients, and by regularly rotating your food choices, you can ensure that you are getting a wide range of vitamins, minerals, and other important dietary components.
When you rotate foods in your diet, you avoid consuming the same foods consistently, which can be beneficial for individuals who are prone to food sensitivities or intolerances. By regularly rotating your food choices, you reduce the likelihood of overexposure to specific food components that may contribute to inflammation.
Eat in Season
Eating in season allows you to consume more nutrient dense foods and incorporate new ingredients. Fresh local produce is full of fiber and antioxidants which naturally helps to reduce inflammation. Remember to buy from farmers that use minimal amounts or no pesticides and herbicides.
Common Food Sensitivities
Some common food sensitivities or intolerances include gluten, dairy, eggs, soy, shellfish, and certain nightshade vegetables. If you have identified specific foods that trigger an inflammatory response in your body, rotating them with other alternatives can provide relief and minimize the risk of chronic inflammation.
It’s worth noting that the impact of food rotation on inflammation can vary from person to person. It’s recommended to work with a holistic healthcare professional like a Naturopathic Doctor or Digestive Health Specialist who can help you identify any potential food sensitivities, an appropriate rotation plan, and monitor your progress.
It’s also important to maintain a balanced and nutritious whole, clean (organic) diet while implementing food rotation. This will eliminate pesticides, herbicides or other chemicals that increase inflammation. Ensure you include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your rotation to support overall health and well-being.
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