TheraLife gets this question frequently, what can I eat that will help prevent me from getting chronic dry eyes, Sjogrens, rheumatoid arthritis disorders. Since inflammation plays a major role in people with chronic diseases, this article provide a more defined dietary guidance.
The DASH Diet
DASH diet was developed as a guideline for healthy eating. It does more than just weight reduction. It is clear that this guideline also help prevent the development of chronic diseases. Here is an updated version in 2010. Key features of DASH are to increase consumption of fresh fruits and vegetables and low-fat dairy products. Fruits and vegetables are important because of the low-caloric and high-nutrient density, and the satiating effects of fiber. Low-fat dairy consumption provides calcium that is necessary to ensure bone health. Other components of DASH include nuts, legumes (dried beans and peas), whole grains, and limiting salt and added sugar intake.
Nuts are rich in mono- and polyunsaturated fats, high in fiber and protein. Legumes are a rich source of protein as well as fiber, and lean meats are important sources of protein. Grains are an important source of energy and should be in the form as whole grains, which will increase fiber consumption. The DASH diet also limits salt to 2300 milligrams per day and added sugar intake to 5 tablespoons per week for the average 2000-calories/day diet. Table 1 shows the recommended intakes of each of these food groups in servings per day for those who consume 2000 calories per day.
Table 1. DASH Diet Food Group Servings for a 2000-Calories-Per-Day Diet
Food Group- Target Serving- Examples of 1 Serving
- Low-fat dairy 2-3/day 1 cup milk or yogurt
- Grains (mostly whole) 6-8/day 1 slice bread
- 1 oz dry cereal
- 1/2 cup cooked rice, pasta, or cereal
- Lean meats, poultry, fish ≤6/week 1 oz cooked lean meat, poultry, or fish
- 1 egg
- Nuts/seeds/legumes 4-5/week 1/3 cup or 1 1/2 oz nuts
- 2 Tbsp peanut butter 2 Tbsp or 1/2 oz seeds 1/2 cup cooked legumes
- Fruits 4-5/day 1 medium fruit 1/4 cup dried fruit 1/2 cup fresh, frozen, or canned fruit 1/2 cup fruit juice
- Vegetables 4-5/day 1 cup raw leafy vegetables
- 1/2 cup cut-up raw or cooked vegetables
Adapted from the 2010 Dietary Guidelines for Americans
Reduce High Blood Pressure:
DASH was originally developed and studied as a diet to reduce high blood pressure in a randomized controlled trial published in The New England Journal of Medicine in 1997. In this study, a diet rich in fruits, vegetables, and low-fat dairy products and low in saturated fat was compared with a control diet and shown to result in substantial reductions in blood pressure. All of the diets had the same 3 grams/day of sodium. After 8 weeks, the systolic blood pressure of the people in the DASH group was, 5.5 mm Hg lower and diastolic blood pressure was 3 mm Hg lower compared with participants on the control group.
Reduce incidents of Heart Disease, Cancer, and Obesity
Prospective studies have shown the DASH diet to have a number of other beneficial health effects. In a study of the Nurses’ Health Study indicated that women who were ate primarily a DASH-style diet, low consumption of processed meats, sugar-sweetened beverages had lower risk for coronary heart disease over almost 25 years of follow-up.
Other studies indicated the beneficial effects in colorectal adenoma, metabolic syndrome, congestive heart failure, and obesity.
How is this related to Chronic Dry Eyes and Autoimmune Diseases?
One of the key reasons for chronic dry eyes in any chronic disorders is poor blood circulation to the brain and eyes. This initiates the disease process creating inflammation and damages to organs and tissues.
TheraLife formulas are targeted to increase blood circulation and restore normal functions to organs and tissues alike. Restore and prevent further damages Eating a healthy diet can help maintain normal functions and prevent future damages.