Inflammation is a part of the body immune system. However, when it gets out of control it can pose a risk to our health. It plays a role in obesity, heart disease and cancer. Various types of foods cause over activity of the immune system and can increase chances of inflammation to the body. There are however, natural anti-inflammatory foods that will be beneficial to you. Here are five of the best:
1. Whole Grains
The gospel of whole grains has been told and retold time and again. In addition to being healthy, they can also counter inflammation. This is because whole grain has fiber which can help curb the onset and severity of inflammation. But while you take whole grain foods, consider the sugar levels in some of them. Too much sugar can aggravate inflammation.
2. Fatty Fish
This is another great type of natural anti-inflammatory foods. Fatty fish such as salmon, tuna and sardines contain omega 3 fatty acids which are effective at fighting inflammation. If fish is not your cup of tea you may consider fish oil supplements.
Nuts are rich in calcium and come packed with vitamin E and some do contain omega 3 acids which are known to naturally combat inflammation. The best nuts include almonds and walnuts.
4. Green Leafy Vegetables
Other great natural anti-inflammatory foods are vegetables, especially leafy green vegetables. They contain cytokines and they are higher in vitamins such as calcium and iron which are all good at combating many kinds of diseases including inflammation.
5. Low Fat Dairy
Although sometimes dairy is related to inflammation as some people are allergic to the protein in dairy, it can also be used to minimize inflammation for those who are tolerant to dairy products.
fou don't have to resort to medication, either prescription or over the counter, to deal with inflammatory diseases such as arthritis. Go with the safer, healthier option which is natural anti-inflammatory foods.
To reduce the risk of chronic inflammation and ease the symptoms of arthritis, it is important for a person to pay attention to what he/she eats. In most cases, people think of inflammation in terms of a swollen joint that may be as a result of a sprained ankle. However, this is not the only kind of inflammation that occurs within the body. In fact, inflammation is the body's first defense mechanism against various harmful invaders like unwanted bacteria and viruses. It involves a process where the white blood cells act as protecting agents when the body is attacked.
Although the inflammation process is critical for a person's health, it may become chronic. This might be attributed to the individual's lifestyle and diet. Eating high glycemic foods especially refined carbohydrates that digest quickly and have a high caloric load tends to raise the inflammatory markers and may induce systemic inflammation. Luckily, there are natural steps that can be taken to keep inflammation at bay, like eating foods that are anti inflammatory.
Anti Inflammatory Foods
To stop chronic inflammation it is important to include foods with anti inflammatory properties in the diet. Such foods include the following:
Cold Water Fish
The cold water fish is a rich source of omega 3 essential fatty acid which contains powerful anti inflammatory properties. Examples of cold water fish include the Wild Atlantic salmon, light tuna, sardines and herring.
Pastured Animal Fat
Organic, grass-fed, pastured (free-range) beef/lamb and pastured egg yolk are also in the category of foods that are anti inflammatory. Pastured ruminant and dairy fat has conjugated linoleic acid which is an anti inflammatory fatty acid. Pastured eggs contain micronutrients and omega 3 fats.
Red Palm Oil
The red palm oil is dense with antioxidants. It contains vitamins A, E and K, all of which are essential for maintaining the antioxidant status.
These vegetables contain helpful compounds like sulforaphane which has anti inflammatory properties. The vegetables under this category include broccoli, cauliflower, kale and cabbage.
Berries have low sugar levels, antioxidants and phenolics. Studies have shown that blueberries, strawberries and cranberries can meliorate metabolic syndrome through the modulation of inflammation.
The spice has pwerful antioxidant properties and is one of the most studied spices in anti-cancer research.
To reduce body inflammation, it is important to include foods in the diet that are anti inflammatory.
Arthritis is a condition which is commonly characterized by joint pains and inflammation. When the condition sets in, food plays a fundamental role in decreasing or increasing its severity. The following are foods that trigger arthritis when eaten:
Fried foods such as chicken, French fries, deep fried appetizers among others have a high level of fats thus a trigger for arthritis. This is because if these foods are eaten in excess, they are known to increase body fat quickly. When body fat increases, the total body mass also increases which means that the joints and bones will have to bear the extra weight. This will increase the risk of wear and tear of the joints thus triggering arthritis for those not suffering from the condition. Those with the condition, the bones will experience more stress which will worsen the symptoms. The extra fats on the other hand get converted by hormones into chemicals which trigger and increase inflammation.
This is another category of foods that trigger arthritis when eaten. The refined foods include: White rice, white bread and other carbohydrates whose bran and germ has been removed. Refined and extra processed grains cause a state of inflammation in the body which leads to an increase in cytokines. These compounds when produced and left in the body, trigger arthritis and for those already with it the symptoms worsen.
This is another category of foods that trigger arthritis. Sugary candies, cookies, soft drinks, fruit juices are all refined carbohydrates and also contain a lot of added sugars. When eaten, these foods will increase blood sugar levels leading to inflammatory response by the body. This will worsen the symptoms of arthritis and even trigger it in those individuals who may not be having it.
Alcohol and Tobacco
They are mostly known for a number of health problems and is one class of foods that trigger arthritis. This is because alcohol yields a lot of calories which leads to weight gain thus arthritis.
Joint pain or arthritis can be frustrating especially when you need to be active. The sad part is that unlike muscle pain, joint pain is much harder to treat which means prolonged suffering for the victim. While there are numerous ways to combat this condition, the best way to go around such a problem is through prevention. One preventive method is watching your diet and that entails foods that aggravate arthritis. To help you out, here are the foods you need to avoid if you want to stand a change against arthritis.
#1 Fried Foods
Foods with high calories like fried meats, donuts and deep fried appetizers need to be shunned if you want to have painless joints. When these foods are consumed in large quantities, they increase body fat thus putting extra stress on your joints leading to an increased risk of joint tissue wear and tear. Additionally, body fat is a metabolically active substance that produces hormones and chemicals that increase inflammation levels. As a rule of the thumb, you are advised to choose healthier food preparation methods like roasting, steaming, grilling and baking which produce tasty results and keep your waist line in check.
#2 Simple Sugars
Cookies, soft drinks, fruit juices and candy contain simple sugars which are a form of refined carbohydrates which means they make the list of foods that aggravate arthritis. Consumption of these foods raises your blood-sugar levels setting off an inflammatory response in your body which worsens the arthritis and its symptoms. If you crave sweet bites, try and switch to fresh fruits or low sugar snacks.
#3 Dairy Products
According to research findings by the Physicians Committee for Responsible Medicine, the type of protein contained in dairy products may cause severe irritation around the joint tissues. To get around these foods that aggravate arthritis, patients are advised to source their protein from vegetables such as beans, nuts, peas etc.
#4 Alcohol and Tobacco
Alcohol and tobacco are well known for the roles they play in health problems and they are no exception when it comes to arthritis. Smokers risk developing rheumatoid arthritis while consumers of alcohol risk developing gout. If you cannot quit, then your best bet is cutting back on smoking and alcohol consumption.
#5 Salts and Preservatives
Of all the foods that aggravate arthritis, salts and preservatives are the most overlooked. What most people do not know is that a too high consumption of salt in your diet may lead to inflammation of your joints. If this happens to you, try cutting down on salts as well as foods with high sodium content.
Some of the whole grains that you should form part of a diet for arthritis sufferers include brown rice, oatmeal, whole wheat flour, pasta, popcorn, wild rice, and bulgur. The whole grains are particularly important because they contain a lot of fiber, which you do not get with refined grains. Eat about three ounces every day.Several studies have revealed that it is important to maintain a healthy weight to manage and even prevent arthritis. Most doctors recommend a healthy diet for arthritis sufferers because there are no nutritional guidelines for this population. According to the American Dietetic Association, the secret is to eat less especially as you grow older because you are more likely to gain weight.
A balanced diet is also essential for anyone who suffers from arthritis. Your meals should be made up of plant-based food items because they are anti inflammatory and alkalize your body while animal-based foods are acidic and cause inflammation. You also need to include a lot of whole grains, vegetables, and fruits.
Select plant-based sources of protein including seeds, peas, beans, and nuts to prevent inflammation.
Some of the whole grains that you should form part of a diet for arthritis sufferers include brown rice, oatmeal, whole wheat flour, pasta, popcorn, wild rice, and bulgur. The whole grains are particularly important because they contain a lot of fiber, which you do not get with refined grains. Eat about three ounces every day.
Eat different types of dried, frozen, and fresh fruits each day. But you should avoid processed fruit juice because it may contain a lot of sugar. For an adult you should aim to eat about 2 cups of fruits a day.
Include plenty of orange and dark green vegetables in your diet for arthritis sufferers. Black beans, carrots, spinach, sweet potatoes, broccoli, squash, peas and black-eyed peas are a great choice.
To manage arthritis, you need to identify foods that will not cause inflammation. Joint inflammation is one of the main symptoms of arthritis. Research has revealed that it is possible to reduce inflammation by eliminating dairy products and animal-based proteins because they are highly inflammatory.
Get more FREE information from my weekly newsletters and grab the FREE copy of my e-book to make better choices!
The most important step to a healthier life is the change to a healthy diet.
My name is Josef Bichler.
I have a passion for wellness and showing others how to live healthy lives. I have corrected my own health problems with the use of alternatives only and helping others to achieve their health objectives through lifestyle changes, detoxifying their body and through understanding the benefits of eating healthy.