Pro-inflammatory foods are those foods that create stress in the body by activating pathways that lead to tissues injuries and inflammation. Nutritionists believe that when you eat pro-inflammatory foods, you will not only aggravate the existing inflammatory conditions like arthritis but you will also increase the risk of getting other diseases like diabetes, cancer and heart disease.
Some pro-inflammatory foods to avoid include:
How to reduce body-inflammation using natural and alternative approaches!
You can reduce inflammation by eating in the right way. It is advised that you eat lots of vegetables especially the dark green leafy vegetables, and raw fruits like cucumbers, avocados and olives. Eat beans, nuts, fish oil, hemp oil, olive oil and coconut oil. Avoid hydrogenated fats such as margarine because they are unhealthy. Add essential fatty acids to your diet. It is recommended that you take omega 3 fatty acids because they are in short supply in our modern society.
Eat foods that are high in antioxidants. Antioxidants are very important because they help to improve digestion and circulation and also reduce inflammation in the body naturally. Many diseases and conditions such as cancer, hypertension, high blood pressure, cataracts and gastrointestinal disorders can be avoided by eating foods that are high in antioxidants 5 - 9 times a day.
Ensure that you drink plenty of water because it will keep your body hydrated and also helps in digestion.
Exercising for 30 - 60 minutes 3 - 5 times a week will actually help you to reduce body weight from exerting pressure on the joints and ligaments. When there is less pressure on joints and ligaments, it means less inflammation in your body.
If you avoid pro inflammatory foods in your diet by eating the right foods, you will not only feel better, but you will also slow down the aging process.
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.
Kale and other foods that are anti inflammatory can be used to protect your joints and reduce your risk of developing heart disease. These foods help to control the overactive immune response that leads to chronic inflammation and joint pain. Including cooked cruciferous vegetables in your diet also improves heart health by strengthening your blood vessels, making them less susceptible to injury.
Cruciferous vegetables are not the only foods that are anti inflammatory. Oily fish like salmon and tuna are known to help fight inflammation. These fish are rich in omega 3 fatty acids like EPA and DHA. Researchers have established that EPA and DHA help to reduce joint pain in mammals. Baked or boiled fish will provide you with the highest levels of these essential fatty acids.
You will have to eat a serving of fish at least twice a week in order to benefit from it. Have baked fish with string beans for dinner or make a salad for lunch using grilled salmon. There are many interesting ways to prepare beneficial foods and by using these ingredients in different recipes, you will never get bored by eating healthy.
EPA and DHA are also present in nuts so you may also eat these as often as possible. Include nuts in salads that are rich in other foods that are anti inflammatory, such as cucumbers and olives. You may easily make a fresh and tasty salad using these raw ingredients and fresh avocados. You may also roast asparagus, drizzle it with olive oil and serve it as a side dish to steamed trout and okras.
The risk of heart disease is increased in people who have high blood pressure. When you eat foods that are anti inflammatory regularly, you are less likely to have a heart attack or stroke because EPA and DHA cause blood clots to form at a slower rate. These essential fatty acids both prevent hardening of the arteries and help you move without pain.
Are there foods that cause joint pains? Research studies show that there are certain foods whose compounds have the capacity to increase your chances of suffering from muscle and joint pains. Here are some facts on this issue to help to live a more productive and fulfilling lifestyle.
This includes eggplant, bell pepper, tomatoes, potatoes, sweet potatoes and paprika. They are packed with solanine, an alkaloid that can facilitate build up of calcium deposits in various tissues. This in turn results in arthritic pain and muscle stiffness.
Foods Rich In Purines
Simply put, this refers to foods that contain certain compounds that form uric acid when broken down by the body. Eventually, excess uric acid crystallizes and is deposited in tissues and joints causing gout. Examples of foods that should be avoided if you are suffering from joint pains include sweetbreads, broths, gravies, turkey, venison, veal, liver and kidney.
Foods That Aggravate Inflammation
Research studies that aimed at discovering foods that cause joint pain discovered that there are certain foods which can aggravate inflammation of muscles around major joints. Pre-packaged meals, white flour, fried foods and fast foods have the capacity to increase the amount of sugar in the blood. This in turn promotes inflammation. Additionally, fast foods contain hydrogenated trans fats which contributes to inflammatory pain. Vegetable oils such as corn oil, sunflower oil and soy-based oils can also lead to muscle inflammation and joint pains.
This blog on foods that cause joint pain wouldn't be complete without mentioning of red meat. The body's immune system is engeneered to consider proteins sourced from red meat as antigens. As a result, the antibodies immediately work on these proteins resulting in formation of antigen complexes which are eventually eliminated from the body. Unfortunately, people who are allergic to animal proteins are unable to get rid of these antigen complexes and so they are deposited in tissues und joints causing arthritic pain and inflammation.
Based on these facts, it's recommendable to avoid these foods that cause joint pains by formulating an ideal diet plan. Taking part in physical exercises such as yoga and swimming can help reduce the pain and inflammation.
The first thing that most people do after they start having joint pain is take medications. While there's nothing wrong with taking medications, if you have joint pain, you may want to consider modifying your diet instead, because there are good foods for joint health.
Most foods are neither good nor bad in regards to joint health. Some, however, are considered to be bad by the scientific community, and some are linked to better joint health. Common, over the counter drugs often have side effects; food, on the other hand, has no side effects. If you want to improve your joint health in the most natural way possible, keep reading. These are some of the best foods for joint health:
Extra Virgin Olive Oil
This is a really good one because it contains polyphenols. Polyphenols bring relief to aching joints and muscles by fighting inflammation.
It contains antioxidants, wonderful friends of people that have joint pain. Adding a bit of lemon to your tea is also a good idea, because citrus helps build collagen, which is very important for healthy cartilage.
Oily fish contains omega 3 fatty acids and healthy fats that may help reduce joint pains.
This has been considered one of the foods for joint health for centuries, and for a good reason: Ginger is anti inflammatory. Try and get a bit more ginger on your plate. If you suffer from arthritis, you may find that eating ginger reduces the pain.
It's been found that they target inflammatory agents in your body.
It contains carotenoids that reduce the risk of developing inflammation related disorders and developing rheumatoid arthritis. Cartilages and bones also benefit form the vtiamin C contained in squash.
On top of including those foods in your diet, try to eat at least 40 grams of fiber every day. Any food that fights inflammation can be considered one of the foods for joint health.
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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.