Food & Drink At 64, I’ve started to notice a predictable pattern each year. As summer fades and autumn takes over with snow around the corner here in Canada, I begin to grimace and anticipate the inflammatory pain that’s coming. That too-familiar internal dialogue begins, “I hate cold weather.” I think that the body aches are pain dwarfs which show up in the fall – first just Grumpy and Achy show up, making themselves at home. But then they start inviting their buddies: Stiff-y, Sore-y, Cranky, Throbby and Miserable. By January, the whole gang has moved into my body and they’re loud and obnoxious, like a drunken mob. They throw their weight around, make demands and refuse to leave no matter how much I complain. By March, they’ve brought in reinforcements and are holding rallies in my joints. Come April, I’m so fed up with their constant noise and drama that I’m ready to pack my bags and flee to the south – anything to get away from these tiny tyrants who think that they own the place! I wonder if this is the motivation of many Canadian snowbirds. But why do we feel such body pain in cold weather as we age? This is an intricate, complex scientific phenomenon but, generally, here’s what research shows: cold weather reduces blood flow throughout your body, which makes our immune system slow down and become sluggish. Think of our immune cells like tiny police workers who move more slowly in the cold – they can’t patrol our body as effectively or respond as quickly to threats. This weakened immune system makes us more vulnerable to viruses and bacteria. Some science suggests that the weakened immune system may also contribute to increased inflammation as our body’s systems try to compensate. Keep in mind that the relationship between cold exposure and inflammation varies from person to person. Along with weather, our diet plays a crucial role in either reducing or triggering this inflammatory pain. Sugar acts as a powerful inflammatory accelerant by disrupting our gut flora (microbiome), acting like champagne for the bad bacteria in your gut and creating intestinal inflammation that enters your bloodstream and flows throughout your body. For wheat, research suggests that it’s not actually gluten that’s the main problem, but compounds called amylase-trypsin inhibitors (ATIs) found in modern wheat which can trigger inflammatory pathways. These ATIs can also disrupt gut bacteria balance, contributing to systemic inflammation. However, when wheat is properly fermented (such as in sourdough), studies show that these inflammatory compounds are significantly reduced, making fermented wheat products much less likely to trigger inflammation. Fortunately, there are foods which help to avoid or reduce inflammation. By eating anti-inflammatory foods, you build up your immune system and gut microbiome, reducing inflammatory responses. I went on a research quest to prepare a fall banana bread recipe that could support and help build both your and my immune systems before the cold weather and pain sets in. I created this Anti-inflammatory Pumpkin Banana Bread. The first step was recreating the classic pumpkin spice blend to include complementary spices that research suggests help reduce inflammatory pain. I added black pepper to the spice combination – it’s actually the secret ingredient in pumpkin pie because it enhances flavour but, more important, black pepper activates turmeric’s anti-inflammatory compounds, making them much more bioavailable to your body. These spices work synergistically to reduce systemic inflammation, improve circulation and provide warmth that’s particularly beneficial in cold weather. Pumpkin and banana work beautifully together – pumpkin is sweet and earthy, while banana is tropical and sweet. Along with the anti-inflammatory spice combination, the recipe itself is sugar-free, wheat-free and sodium free – three ingredients that can trigger inflammation. There’s also one last piece of magic in this recipe; it’s high in fibre (from flax and psyllium) which promotes quality, daily bowel movements – this is crucial for reducing inflammation. Regular, healthy elimination is essential for flushing toxins, bacteria and inflammatory compounds from our system before they can cause havoc. Good bowel movements also keep your gut bacteria healthy and help regulate hormones, while reducing physical stress on your immune system. Additionally, this high-fibre bread will slow the glycemic index, which means that the natural sugars in the pumpkin and banana are absorbed more slowly into our bloodstream, preventing the blood sugar spikes that can trigger inflammatory pathways. You can make muffins from this batter as well. So, let’s eat this anti-inflammatory bread and help reduce inflammatory pain in our bodies! by Shari McIntyre For more information on wine and food, go to Ketopaleosharimac.com Fighting Inflammation with Food 52 | www.snowbirds.org
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