Inflammation is an underlying factor in almost all chronic diseases we face today. These strategies can be used daily to drastically reduce inflammation. Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. By following an. There's truth to the adage “you are what you eat.” It's especially relevant when managing inflammation and reducing swelling in your joints.
Inflammation Reduction in
These are called chronic inflammatory diseases. One of the best measures a person can take to prevent or reduce inflammation is to try an anti-inflammatory diet. An anti-inflammatory diet involves eating certain foods and avoiding others in order to minimize the symptoms of chronic inflammatory diseases. An anti-inflammatory diet consists of foods that reduce inflammatory responses. This diet involves replacing sugary, refined foods with whole, nutrient-rich foods. An anti-inflammatory diet also contains increased amounts of antioxidants , which are reactive molecules in food that reduce the number of free radicals.
Free radicals are molecules in the body that may damage cells and increase the risk of certain diseases. Many popular diets already follow anti-inflammatory principles. For example, the Mediterranean diet contains fish, whole grains, and fats that are good for the heart. Research has shown that this diet can reduce the effects of inflammation on the cardiovascular system. Doctors, dietitians, and naturopaths recommend anti-inflammatory diets as a complementary therapy for many conditions that are worsened by chronic inflammation.
Additionally, eating an anti-inflammatory diet can help reduce the risk of certain cancers , including colorectal cancer.
Some people find that foods in the nightshades family, such as tomatoes, eggplants, peppers, and potatoes, can trigger flares in some inflammatory diseases. There is limited evidence of this, but a person can try cutting nightshades from the diet for 2—3 weeks to see if their symptoms improve.
There is some evidence that suggests a high-carbohydrate diet, even when the carbs are healthful, may promote inflammation. Because of this, many people on an anti-inflammatory diet choose to reduce their carbohydrate intake. People considering an anti-inflammatory diet may also want to consider eliminating meat in favor of vegetarian protein sources or fatty fish. Research suggests that people following a vegetarian diet have higher levels of plasma AA, a marker of overall health that is associated with lower levels of inflammation and heart disease.
A study found that eating animal products increased the risk of systemic inflammation, while another study suggests that reduced inflammation is one of the key benefits of a vegan diet. Anti-inflammatory diets may be a big adjustment for people who tend to eat different kinds of food. There are several things a person can do to make the transition to an anti-inflammatory diet easier, including:.
Inflammation is the body's response to illnesses including infections or injuries. The body's immune system sends an increased amount of white blood cells to the area fighting off the infection or injury. Leafy greens are packed with antioxidants that have a positive effect on our health. They also contain an array of vitamins, and powerful anti-inflammatory flavonoids. The beauty of leafy greens is that there are so many!
Choose from spinach, kale, Swiss chard, arugula, collard greens, and mustard greens also known as brown mustard, Chinese mustard, Indian mustard, or leaf mustard.
In fact, blueberries are full of antioxidants. One study found that the bright little fruit not only beat out blackberries and strawberries for having the most antioxidants, but it also had more types of antioxidants, thus providing a wide range of anti-inflammatory protection each time you eat a handful.
Pineapples are another natural anti-inflammatory. Bromelain also contributes to heart health. The tropical fruit is chock-full of minerals and vitamins e. If you want to benefit from the anti-inflammatory properties of pineapple, drink pineapple concentrate, which contains a much higher concentration of bromelain than a ripe pineapple.
Salmon is another great anti-inflammatory food. It is rich in the essential omega-3 fatty acid alpha-linolenic acid. The fatty acids contained in salmon can benefit your heart, skin, and brain health. In truth, nutritional science has evolved and since proven that the entire opposite is true. Of course, there are clearly some fats that are better for our body than others. The healthiest fats often generally come from nuts, seeds, algaes, and clean fish sources.
Oils such as Omega 3's and 9's are essential for optimal cellular health and are the building blocks of our hormones, brain tissue, etc. Omega 6's are also very important, however we tend to get enough of these already in a regular SAD. If the omega ratio becomes too heavily weighted on 6's and not enough 3's, this creates a pro-inflammatory environment.
On the flip side, be sure to avoid oils such as Canola, Vegetable, and hydrogenated oils. These too create oxidative cellular damage and initiate degenerative processes, increasing the risk of chronic disease. One of the healthiest oils to cook with is non-hydrogenated Coconut oil not olive oil as commonly thought as it's biochemical nature allows it to be heat stable. Add some in your next meal- bon appetite! We've heard it before; we are indeed what we eat. The majority of absorption occurs in the small intestine and is critical to maintaining optimal health.
Sadly, our small intestine often unbeknownst to us is prone to irritation from food sensitivities, microbial imbalances, and nutrient deficiencies that are all capable of creating intestinal permeability -- or Leaky Gut Syndrome. Unfortunately, many of us assume that these symptoms are normal and are just an everyday part of life!
This is not normal. These symptoms are signs of inflammation of our gastrointestinal system and can be indicative of malabsorption, opening the gateway to illness. This can be corrected by the 4 R approach.
Reduce irritating foods , Remove, unhealthy microbial invaders , Reinoculate with therapeutic doses of healthy bacteria , and Repair with enterocyte healing nutrients such as l-glutamine, omega 3's, etc. Did you know that most adults over the age of 40 are harbouring unwelcome and unwanted toxic metals in our body?
We have all been exposed to metals such as; mercury, lead, aluminum, cadmium, arsenic, etc. It's a matter of understanding what remains in our tissues as these pose significant increased risk for inflammatory based illnesses such as cancer, heart disease, Alzheimer's disease, and a variety of auto-Immune illnesses.
Eat Right for Your Type of Arthritis
I wasn't always an empowered participant in my health. But when I started connecting the dots between my diet and lifestyle, chronic inflammation, and disease. Inflammation can increase the pain, stiffness, and swelling of ankylosing spondylitis. Get tips to reduce inflammation from Everyday Health. A Scripps integrative medicine doctor offers tips for reducing inflammation in the body. Diet and lifestyle changes can help prevent chronic.