Inflammation and The Anti-Inflammatory Diet
What is inflammation and why do we need to worry about it?
Inflammation is a key component of the body's natural healing system. It is the normal response to injury or irritation. It serves to bring more blood and immune activity to an injured area and is characterized by signs of swelling, redness, heat and pain.
It would be great if inflammation would stay where it was needed but unfortunately if it is misplaced, prolonged or occurring in inappropriate places, it becomes a problem for the body.
Inflammation may be the cause of many chronic diseases. Arthritis, asthma, heart disease, alzheimers, fibromyalgia and Crohn's disease are just a few examples of chronic inflammatory diseases.
Often, people take medications like ibuprofen and aspirin to decrease inflammation, but they are not without side effects. Research has shown that things other than drugs can decrease inflammation too. Many, we have control over, such as our stress levels, how much we exercise, and how we eat. All of these can affect inflammation, and certain diets and food choices are more likely to decrease pain and other symptoms of disease.
10 Diet Basics to Decrease Inflammation
Anti-inflammatory Foods
It may take six-eight weeks to notice a decrease in symptoms, but they will occur.The following is a list of dietary steps to take to decrease inflammation in the body.
1. Eat plenty of fresh fruits and vegetables.
Buy organic produce if you can. Emphasize the anti-oxidant rich fruits such as berries (black, blue, raspberries, strawberries), red grapes, and cruciferous vegetables such as the cabbage family.
2. Add sources of omega-3 fatty acids
such as fatty fishes (wild salmon, sardines, mackerel, black cod, sablefish) or pharmaceutical grade fish oil. Add olive oil, flaxseed or flaxseed oil, nuts (raw/unroasted) and organic fortified eggs (with DHA).
3. Decrease animal sources of calcium.
Calcium citrate supplements with vitamin D added are a good idea.
4. Use only whole grain foods, breads, rolls, and cereals. They should also be low in sugar.
5. Add beans, legumes and seeds as protein sources.
6. Decrease animal meats.
Use only lean cuts or hormone free varieties.
7. Add cooked mushrooms, avoid raw mushrooms.
8. Add organic white tea, green tea or oolong tea daily. Tea has great anti-oxidant properties.
9. Red wine has anti-oxidant properties.
* Add only after consulting your physician.
10. Add dark chocolate.
Look for organic varieties with 70-73% cocoa content.
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Anti-inflammatory Foods
Healthy Eating Choices
Foods high in omega-3 fats- Cold water fish (salmon, sardines, herring, mackerel)
- Ground flax seeds or flax oil
- Leafy green vegetables
- Walnuts
Foods high in antioxidants
- Yellow, orange, and red vegetables (peppers, carrots)
- Dark leafy greens (spinach, Romaine lettuce)
- Citrus fruits
- Black, white and green teas
- Allium vegetables (onions, garlic)
Foods high in fiber
Spices that contain anti-inflammatory compounds
- Ginger
- Rosemary
- Turmeric
- Oregano
- Cayenne
- Clove
- Nutmeg
Herbs that have anti-inflammatory properties
- Boswellia
- Willow bark
- Feverfew
Source: Rakel D and Rindfleisch A. Inflammation: Nutritional, Botanical, and Mind-Body Influences. Southern Medical Journal. 98(3):302-10, March 2005.
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Diet Plans
The Anti-Inflammation Zone: Reversing the Silent Epidemic That's Destroying Our Health (Zone (Regan))
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The Complete Idiot's Guide to the Anti-Inflammation Diet
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The Inflammation Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease, Arthritis, Diabetes, Allergies, and Asthma
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Pro-inflammatory foods
Avoid or Limit These Unhealthy Foods
Foods high in trans- and omega-6 fats- Red meats
- Dairy products
- Partially hydrogenated oils
- Corn, cottonseed, grapeseed, peanut, safflower, soy, and sunflower oils
- Foods with a long shelf life (chips, crackers)
Foods high in simple carbohydrates
(That is, foods with a high glycemic load. Foods that cause rapid rises and drops in insulin levels seem to cause more inflammation.)
- White breads or bagels
- English muffins
- Instant rice
- Rice and corn cereals
Foods more likely to trigger intolerance reactions
(these vary from person to person)
- Dairy
- Wheat
- Eggs
- Artificial flavors and colors (Aspartame, FD&C dyes)
Source: Rakel D and Rindfleisch A. Inflammation: Nutritional, Botanical, and Mind-Body Influences. Southern Medical Journal. 98(3):302-10, March 2005.
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More Links and Resources on Inflammation and Nutrition
- Reducing inflammation - the natural approach
- Learn how to reduce inflammation without drugs by using our natural anti-inflammatory approach to good health.
- Understanding Inflammation
- The IF (Inflammation Factor); estimates a food's impact on systemic inflammation.
- Giving Squids a Helping Hand by Inkserotica
Are You Going to Try The Anti-Inflammatory Diet?
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Reply
- ReverseMobileInfo ReverseMobileInfo Apr 30, 2009 @ 9:11 am
- Thanks for the top notch information! I became a fan of yours too, please join my fanclub as well! Keep up the excellent work!
Barry ;)
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Reply
- RinchenChodron RinchenChodron Mar 14, 2009 @ 10:25 am
- Yes, inflammation is a number one killer of people! It must be addressed. I am lensrolling this lens to mine on Fighting Inflammation and Oxidation with Essential Oils.
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Reply
- inkserotica inkserotica Feb 7, 2009 @ 3:51 pm
- This is something I would really like to try :) 5 * Btw, this lens has been featured on Giving Squids a Helping Hand!
Check it out: http://theblogs.net/helpingsquidoolenses/2009/02/07/the-anti-inflammatory-diet/
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Reply
- WhiteOak50 WhiteOak50 Jan 5, 2009 @ 7:45 pm
- I really enjoy your lenses. You do such good work! Thanks for adding this the Herb Garden of Alternative Healing Group.
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