Table of Contents
- 1 Anti-Inflammatory Effect Provided By Powerful Foods
- 2 Finding the Best Anti Inflammatory Foods For YOUR Body
- 3 Anti Inflammatory Foods
- 4 Anti Inflammatory Diet
- 5 Natural Anti Inflammatory Supplements
- 6 Create An Anti-Inflammation Diet
Anti-Inflammatory Effect Provided By Powerful Foods
Inflammation is the response of the body to fight away the infection caused by a bacterium, fungus, or virus. The response is most of the time associated with pain, increased blood flow, swelling of the affected area, and increased temperature of the body. The problem is often complained by people for it could be a great source of irritation.
Fortunately, you may solve the issue by eating the right foods containing anti-inflammatory components. In order to give you a few of the best to consume, here are the following:
You need the food if you want to take control of your bodily damage, especially if it is concerning rheumatoid arthritis. It could be very helpful in preventing the spur of inflammation, especially if you have recently consumed foods containing high saturated fats and sugar. The fatty fish choice will make sure that your body would no longer have to suffer from pain, swelling, or irritation. Best options you have are sardines, salmon, tuna, and mackerel.
Other than that, a study from the University of Hawaii in 2009 proved that fatty fish could also reduce heart disease risk by 23%.Extra virgin olive oil. This contains anti-inflammatory agents that could protect your body not just from inflammation, but also from heart conditions. Its properties make it one of the best components of the Mediterranean diet. Instead of using your vegetable oil, replace it with this olive oil variety.
You need to consume whole grains that could keep inflammation at bay for it could reduce the levels of inflammation marker known as C-reactive protein. Other than that, it is mostly recommended for it has less added sugar.
The fruits are known for their richness in antioxidants. Best servings you should consume are blueberries, strawberries, and raspberries among others. Few of the best antioxidants you could find in the food are ellagic acid and proanthocyanidins. They fight away free radicals and reduce inflammation.
Dark leafy greens
You should opt for dark leafy greens for they contain vitamin E, which could strengthen the resistance of the body against cytokines, which are molecules causing inflammation in the body. High concentrations of nutrients could be found in the greens as well, such as phytochemicals, calcium, and iron among others. Replace your lighter-coloured veggies first with dark leafy greens.
Adding up flavour to your meals or recipes may also be very helpful for your inflammation bout. Best seasonings you could consider are cinnamon, ginger, turmeric, and garlic. They contain properties that fight inflammation effectively.
The drink contains phytochemicals, which could preserve your joints and fight away inflammation efficiently.
The food would give you strong inflammation protection for it is a great source of anthocyanins.
Nuts could be very helpful in fighting your inflammation with the help of its alpha-linoleic acid, vitamin E, and omega-3 fatty acids.
Finding the Best Anti Inflammatory Foods For YOUR Body
Every human body is unique. Yours is different to the rest of the family and to all others who may suffer from any kind of inflammatory health problem.
What is Irritable Bowel Syndrome and What Are the Symptoms?
Irritable Bowel Syndrome, also known simply as IBS, can be a highly debilitating “disease”. Unfortunately, it is relatively common. It is a moderate to severe irritation of the intestines.
Getting to Know Inflammatory Arthritis
Arthritis can first show itself in many difference ways, but whatever form of arthritis you find you have, there are certain to be two things that virtually all sufferers have in common. Those two symptoms are pain and inflammation in one or more joints.
Treating a Herniated Disc in Neck With Physiotherapy
One of the forms of arthritis that can cause a lot of inflammation and pain is ankylosing spondylitis. Some refer to it as simply AS. It is one of the least well known forms of arthritis, and has some key differences from the other types.
Anti-inflammatory herbs are a proven method for handling aches and pains that arise over time. This natural method of providing relief has garnered trust from countless people. Issues such as arthritis, autoimmune disorders, and tendonitis are among those benefited from anti-inflammatory herbs.
Anti Inflammatory Foods
Latest science and the medical profession are recognising the effect of inflammation within our bodies particularly in relation to heart disease and the facts that there are many anti inflammatory foods that reduce inflammation.
The statistics on heart disease around the globe are staggeringly terrible and much research is consistently pointing towards foods that cause inflammation in the cardiovascular system are responsible for heart disease and resultant death of millions of people. In other words, we should be consuming lots more anti inflammatory foods.
Anti inflammatory foods are seldom found in much of the world’s population diets and eating habits, but we are surrounded by foods that cause inflammation in fast food outlets, supermarkets, TV and radio commercials, outdoor and press advertising.
The foods that cause inflammation typically contain lots of sugar and salt, Trans fats and heaps of Omega 6 fatty acids and unfortunately we eat them by the truck load. We are mesmerized by the colours, smell, artificial taste, instant gratification (think burgers and fries in minutes) and convenience (on every corner, home delivery, web based ordering). But then there’s the cost – maybe not so cheap.
Anti inflammatory foods are in abundance but are prepared and cooked differently to fast foods and packaged manufactured foods but can taste delicious and is definitely not as filling or fattening.
Basically foods that reduce inflammation are not fried in hydrogenated oil, are not covered in bread crumbs and artificial flavourings (battered fish), full of sugars, salt and MSG, treats that are full of simple carbohydrates. These foods that cause inflammation in the cardiovascular system are usually consumed in greater quantities more often so people become obese particularly belly fat, which studies show is associated with a pro-inflammatory state.
A diet of anti inflammatory foods DOES allow consumption of a wide variety of foods, foods that are very tasty but must be of a high quality so beware of poor imitations to the real thing, fruit and vegetables which have been stored for weeks, animal products that are the result of grain fed, antibiotics laden, and just basically tampered with for profit and shelf life.
It is important to have a balance of Omega fats 3 and 6. Due to modern day eating habits a large proportion of the population have an overload of Omega 6 and consume little of Omega 3. Either have a couple of fish meals a week or source a dietary supplement of fish oil (capsules are easy to swallow) of at least 3 grams per day.
Chicken – particularly again FREE-RANGE is a terrific source of protein and can be meal prepared in many healthy, tasty ways in fairly quick time.
Grass fed beef should be back on everyone’s lunch or dinner plate. Lean grass fed beef when cooked over the grill presents a meal high in the nutrient CLA, which studies have shown to reduce abdominal fat now considered a major heart disease risk.
With chicken and beef try and consume a reasonable amount of vegetables (avoid the fries), and include fresh green beans and peas. Set a goal to drink one or two cups of green or black tea every day. Tea is high in antioxidants and I believe has a calming effect on the mind and body.
Another amazing dietary supplement we consume on a daily basis is cactus juice! Yes, cactus juice. Farmed from the Nopal Cactus in the Sonoran Desert is a product called Nopalea. Nopalea is an anti inflammatory breakthrough and we strongly recommend you consider as part of your daily dietary regime.
Anti Inflammatory Diet
Inflammation has become a first degree problem. After studies show it the leading cause of cancer, asthma, heat failures, arthritis and malign tumours, people have started taking it seriously. Contained within our body inflammation is hard to detect. Anybody can be suffering from it.
The best you can do to control this vicious condition on your own is eat healthy.
Here is an anti inflammatory diet which has helped millions. It has changed lives of people living in India, Canada, U.S and Australia – in short everywhere around world. When it comes to inflammation, awareness is the best policy.
Anti-inflammatory diet isn’t a strict regime that you have to follow. Instead it’s a way of living – a lifestyle incorporating non-inflammatory foods in your daily cooking. There isn’t much research needed to realize that what we eat becomes who we are. Inflammation is a two blade sword. Although important for healing but non-friendly inflammation when set in during asthma, heart disease, diabetes and many other conditions with “itis” at the end like arthritis, sinusitis, rhinitis, and appendicitis normally destroy our body functions. The defence system un-wanted and involuntary response against our own body creates havoc.
There are many natural foods and organic components like phytochemical, minerals, vitamins and Omega 3 that can save us from inflammation. Using these on daily basis can lower the damaging impact and help reducing stiffness, pain, swelling, and soreness associated with inflammation.
So, eating pro-healthy food with certain set of guidelines in mind can actually make us live long and away from the clutches of evil inflammation. Many doctors and physicians may chalk out their own dietary plan, but they all have the same underlying principles. According to Dr. Christopher Cannon – MD and Associate Professor of Medicine at Harvard University; “Inflammation diet is probably very close to the Mediterranean diet”. It includes a lot of whole grain foods, pulses, fruits and vegetables.
7 Crucial Inflammation Diet Guidelines Include:
1. Eat Fresh:
Fruits and vegetables are a rich source of phytochemicals like flavonoids, anti-oxidants, carotenoids, phenols and terpenes. These phytochemicals can modulate pro-inflammation enzymes and delay pro-inflammatory genes expression. Use blueberries, raspberries and strawberries smoothies in breakfast. They are fun and healthy. Also go for green leafy vegetables like kale, collards, spinach, lettuce, cabbage and broccoli.
2. Rely on Polyunsaturated Oils:
Instead of using trans-fats, get attuned to poly-saturated and monounsaturated fats. Good sources of these include olive oil, nuts (almonds, peanuts, pecans, and walnuts), oatmeal, sesame oil, organic canola oil and soybeans.
According to Dr. Andrew Weil, M.D and Harvard graduate; the total fat intake for a day should be between 20 and 35 percent of total calories on a 2,000-calorie-a-day basis that means 600 calories from fat. This ratio should be 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
3. Indulge in Omega-3:
According to a study published in Psychosomatic Medicine; living on a diet high in omega-6 and low in omega-3 increases levels of cytokines — proteins released from histiocyte that trigger inflammation.3 grams or more of Omega-3 on daily basis is effective for relieving rheumatoid arthritis related ill-effects – reducing morning stiffness and the number of joints that are tender or swollen. Omega-3 is found in cold water fish (salmon, sardines, herring, and mackerel), ground flax seeds or flax oil, Leafy green vegetables and Walnuts.
4. Spice it UP!
Eat like a true Asian. Make curries with including spices like ginger, rosemary, turmeric, oregano, cayenne, clove and nutmeg. These spices have phenols and anti-oxidants that can help reduce inflammation and protect blood vessels. Ginger tea can help reduce glucose levels and chances of inflammation.
5. Prefer Lean Protein:
On a 2,000-calorie-a-day diet, you should have protein 80 to 120 grams of protein. Decrease your consumption of animal protein except for fish and chicken. Avoid red meat completely. Switch to vegetable protein from beans soybean.
6. Add Herbs:
Herbal teas mean anti-oxidants and alkaloids. In some countries, herbal teas are considered as the quick-fix to inflammation. Green tea, feverfew, Boswellia and willow bark are some really beneficial herbs.
7. Lose Weight:
The best thing you can do to fight inflammation is lose weight. High BMI means high risk of diabetes-type II diabetes means high risk of inflammation. Being over-weight also puts extra strain on your joints increasing weariness and friction. 90% over-weight cases end up having inflammation which further worsen the scenario. Eat properly and exercise to lose weight.
Anti-Inflammatory Diet – Don’ts
1. Watch Carbohydrates: Foods high in simple carbohydrates i.e. foods with a high glycaemia load cause rapid rises and drops in insulin levels and make us more prone to danger of catching inflammation. White breads, bagels, English muffins, instant rice and corn syrup are most likely to cause inflammation. Instead of these rely on intact whole grains like brown rice and bulgur wheat.
2. Avoid Trans-Fats: Trans-fats are the worst kind of fats. They block vessels and aid inflammation. Avoid these at all costs. Trans-fats are mostly found in cakes, pastries ad margarine. One quick trick to know trans-fats from others is to consider the form: Can the fat solidify again after melting? If yes, then it’s a trans-fat.
Processed foods like Cake mixes, Bisquick, spreads, yummy frozen pies, pot pies, waffles, pizzas, even breaded fish sticks and fried burgers chips have high amount of trans-fats as Hydrogenated oil.
3. Balance Omega-6 intake: Omega 3 and Omega 6 are two types of essential fatty acid. We can’t make them on our own and have to acquire them through our diet. Where hormones generated from Omega-3 impede inflammation, Omega-6 hormones increase inflammation.
A typical American diet has 14-15 times more Omega-6 than Omega-3. Sources of Omega-6 in modern world are numerous. These include packaged food, fast food, and restaurant food. High fat cheese, partially hydrogenated oils, corn syrup, sunflower oil, soy, red meat and product with long shelf lives including chips and pretzels add to Omega 6 and risk of inflammation.
Anti-Inflammatory Diet: Some Tips and Tricks!
People on anti-inflammatory diet don’t need to eat each and every anti- item daily. You should mix and match. Be imaginative, creative and exciting. Just make sure what you eat is not pro-inflammation. In breakfast, for example, you can have a nice alkaloid filled fruit smoothie with organic egg omelette in olive oil and a brown whole grain toast.
For a snack or appetizer, go wild with fruits and nuts. Fix yourself some avocado dip; stuff an oversized Portobello mushroom with kale and other heart-friendly spices and ingredients. You can enjoy all kinds of soup and Caesar salads. For mains you can prepare exciting and colourful curries, salmon, BBQ etc. If you’re looking for a bit of protein in your main dish, turn to chicken or even tofu. Don’t think of anti-inflammatory diet as boring. You can have it any way you want. All you need to do is strike some balance.
Natural Anti Inflammatory Supplements
When dealing with inflammation, it’s always advisable to opt for a solution without side effects. With that said, here are some of the best Natural Anti Inflammatory Supplements that you can easily administer on your own. However, those people who have chronic inflammation are advised to seek help from a doctor.
1. Olive leaf extract
This is an antibacterial plant with the ability to prevent variety of illnesses. It is an immune enhancer with natural anti-inflammatory effects. It is available in tea, capsules and powder forms and has potency similar to that of ibuprofen.
2. Aloe Vera
Aloe Vera is a medicinal plant with many health benefits. Topical aloe Vera is normally used to treat injuries and skin disorders such as insect bites and burns. The internal juice found in aloe vera, on the other hand, is used to cure gastrointestinal complications such as inflammation. It is the anti-inflammatory effects of aloe vera that helps to ease pain and increase the mobility of joints for the sufferers.
3. Omega 3
Due to its health promoting abilities, omega 3 has been and is still being used as an anti-inflammatory supplement. Since our bodies cannot produce the three essential fatty acids in omega 3 (DHA, ALA, EPA), the only way to get these fatty acids is to consume foods that contain omega 3. Other than inflammatory diseases, omega 3 can also be used to cure heart diseases and autoimmune disorders.
4. Black cherry extract
In addition to being a delicious fruit, black cherry can be used to reduce inflammation. These fruits can also be used as antioxidants, and they can be consumed in form of juice, extract or supplements.
People who want to reduce inflammation should know that they are so many ways they can achieve this. However, if they are to be on the safe side, they should opt for methods that have no side effects. The above anti-inflammatory supplements will help you reduce inflammation.
Create An Anti-Inflammation Diet
Pain, stiffness, and swelling are just a few signs of inflammation. Inflammation can be caused by many things an injury, fall, allergies or even acne. Inflammation can also occur due to the presence of a disease such as hay fever, atherosclerosis, arthritis, diabetes, heart disease, irritable bowel syndrome, Alzheimer’s, acid reflux, Parkinson’s, stroke, asthma, cancer and infections.
When inflammation occurs there are many ways to combat it, medication, rest, exercise and in extreme cases surgery. However, for many who seek natural or holistic medicine looking into an anti inflammatory diet may be just as effective as the alternative treatments.
Here is a list of foods that should be included in ones diet to reduce the symptoms of inflammation.
Omega-3 fatty acids – Omega-3 fatty acids help to reduce inflammation, reduce the risk of heart disease and cardiovascular disease and improve brain function. Omega-3 fatty acids naturally occur in cold-water oily fish, flax seeds, and canola oil and pumpkin seeds. Salmon has the highest levels of omega-3. Add 2-3 servings of fish per week to increase your omega-3 fatty acids. If you’re not a fan of fish, fish oil supplements can be added to your diet.
Citrus fruits – Citrus fruits contain vitamin C, which helps with the formation of collagen. Collagen helps to build and repair blood vessels, tendons, ligaments, and bone. Vitamin C is also an antioxidant, which fights against free radicals and inflammation.
Citrus fruits include oranges, grapefruit, lemon, and limes. Recommended daily amounts of vitamin C for women are 75mg a day and 90mg for men.
Berries – Berries are loaded with powerful antioxidants which fight against inflammation and cell damage. Types of berries include blueberries, raspberries, strawberries, blackberries, huckleberries and cherries. Add one serving of fresh or frozen berries to your daily diet.
Orange vegetables – Carrots squash and sweet potatoes are all rich in vitamin A and beta-carotene. Both of these compounds fight against inflammation and are more readily available when cooked. By eating these foods on a regular basis you can greatly reduce your risk for inflammation.
Whole grains – Whole grains unlike regular grains have three parts, the outer hull and two inner parts. The hull contains the most nutrients such as vitamin E, an antioxidant. Whole grains also help with weight management, which also helps to reduce pain from inflammation. Examples of whole grains include whole-wheat head, whole grain pasta, oatmeal and bulgur.
Onions – Onions and its cousin’s garlic, leeks, and scallions, help to fight inflammation and pain. These vegetables contain quercetin a compound, which blocks the chemical pathways that lead to inflammation. Onions and garlic are very pungent so it may be best to cook or sauté them before consumption.
Ginger – Ginger contains compounds that have anti-inflammatory properties. Ginger is very versatile so it can be added to foods as a spice or drank in a tea. If you prefer ginger supplements are also available to help reduce inflammation. Always make sure consuming ginger doesn’t counteract with any medications that you are already taking.
Olive oil – Olive oil, especially extra virgin olive oil contains anti-inflammatory compounds to help reduce inflammation by inhibiting its ability to flourish. Replace margarine and butter with a tablespoon of olive oil. However, don’t overdo it because olive oil is very calorie dense.
Pineapple – Pineapple is rich in vitamin C and bromelain. Both are vital in decreasing pain and swelling caused by inflammation. Pineapple is versatile in the way you can eat it and can be added to many dishes. Bromelain is also available in supplement form.
Kelp – Kelp has anti-inflammatory properties due to a complex carbohydrate called fucoidan. It also is high in fibre causing a slow digestion and promotes weight loss.
Spinach – Spinach is full of vitamins and minerals and antioxidants such as carotenoids and vitamin E. This reduces inflammation by destroying free radicals.
Broccoli – Broccoli and its close relative cauliflower contain vitamin C and calcium. Its antioxidant powers act as an anti-inflammatory.
Prasanta Chatterjee is involved in healthcare market research since 2009. He loves to write about alternative health, herbal health along with general healthcare.