Foods that Soothe Inflammation

Until recently most people associated inflammation with a narrow number of health conditions, such as arthritis, sore joints, and broken bones. But thanks to increased scientific study, we’re learning more about inflammation’s role in many other conditions.

 

Excessive inflammation may be a key contributor to heart disease, stroke, certain cancers, inflammatory bowel disease, Alzheimer’s and chronic fatigue syndrome. The study of inflammation is still relatively new. But preliminary research indicates that certain foods may help reduce it. The Journal of the American College of Cardiology published research that found “a diet in minimally processed, high fiber, plant-based foods such as vegetables and fruit, whole grains, legumes and nuts will markedly blunt the post-meal increase in glucose, triglycerides and inflammation.[i]

 

Your chiropractor believes in taking a proactive approach to preventing inflammation. By choosing the right foods, you increase your chances of stropping inflammation now and in the future.

 

Good Mix to this Menu

 

Here’s a closer look at some of the recommended food choices.

 

Vegetables – When it comes to putting the brakes on inflammation, the old saying “Eat your vegetables” takes on a special importance. Add to your plate more green vegetables, such as kale and spinach. For vegetables with a pungent flavor, try adding some garlic or onions. As for starchier vegetables, choose sweet potatoes over white potatoes.

 

Fruits – For reasons we don’t completely understand, some fruits may actually increase inflammation. For example, banana and mango – rich in nutrients – are not recommended for an anti-inflammatory diet. Got for raspberries, blueberries and strawberries as they contain anti-inflammatory phytochemicals. Other fruits to include are pink grapefruit, cantaloupe and apples.

 

Whole Grains – Brown rice and bulgur wheat are better choices than highly refined products like white rice or pasta. Generally, the less processing food goes through. The better it is for your health.

 

Legumes and Nuts – If you want to avoid pro-inflammatory protein sources like red meat, these foods are a good alternative. Try soybeans, lentils, and kidney beans. Nuts, such as almonds and walnuts, are loaded with essential fatty acids that reduce inflammation.

 

Spices – You can spice up your food to cool down inflammation. Add curry, turmeric or ginger to your recipes.

 

Fish – Fish is probably the superstar of anti-inflammatory foods. Its richness in Omega 3 fatty acids help stop inflammatory producing proteins called cytokines. Choose while caught salmon over farm salmon. Other good choices are halibut, sardines, herring and rainbow trout.

 

Beverages – You’ve probably heard about the health benefits of red wine, reducing inflammation appears to be one of them. But indulge in moderation. One or two glasses daily should be ample. Non-alcoholic choices include tea – especially green, white or herbal – and pure fruit and vegetable juices.

 

Hope for Your Sweet Tooth

 

Chocolate lovers rejoice. Dark chocolate contains anti-inflammatory substances, but it’s best to select a brand with a high cocoa content. The bad news is most other sweets and pastries use highly processed and refined ingredients that spark an inflammatory response in your body.

 

The Mediterranean & Asia Set Good Examples

 

The popular Mediterranean and Okinawan diets contain many of the well-known anti-inflammatory foods. Research reveals the benefits of cuisines from these regions: “Experimental and epidemiological studies indicate that eating patterns, such as the traditional Mediterranean or Okinawan diets, that incorporate these types of foods and beverages reduce inflammation…”[ii]

 

Your chiropractor suggest you should also maintain a healthy body weight and include proper exercise to prevent and reduce excessive inflammation.

 

 

[i] Dietary strategies for improving post-prandial glucose, lipids, inflammation and cardiovascular health – Journal of the American College of Cardiology. 2008 Jan 22,51(3):249-55

The polymeal: a more natural, safer, and probably tastier (than the Polypill) strategy to reduce cardiovascular disease by more than 75% – BMJ 2004;329:1447-1450 (18 December), doi:10.1136/bmj.329.7480.1447

Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults – Medicine & Science in Sports & Exercise, February 2009; vol 41: pp 459-471

 

[ii] Dietary strategies for improving post-prandial glucose, lipids, inflammation and cardiovascular health – Journal of the American College of Cardiology. 2008 Jan 22,51(3):249-55

The polymeal: a more natural, safer, and probably tastier (than the Polypill) strategy to reduce cardiovascular disease by more than 75% – BMJ 2004;329:1447-1450 (18 December), doi:10.1136/bmj.329.7480.1447

Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults – Medicine & Science in Sports & Exercise, February 2009; vol 41: pp 459-471

 

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