Sep 18 2016

Foods to Fight Chronic Inflammation

Published by at 12:58 pm under Immune System,probiotic supplements

Consider Wholesome Food before Medicine.
“…One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store…1*

Over the past two weeks we have talked about the increasing number of prescriptions being taken by people on a daily basis. The big business behind pharmaceuticals continues to fuel these numbers and the ease, convenience and ability to address our problems, even though many times they are just masking them, causes people to happily fill them, despite the cost and side effects. Instead of allowing ourselves to get into a situation where drugs are our answer, we would be better off taking care of ourselves throughout our lives with the intention of avoiding reliance on prescriptions to get us through our day. *

One of the major causes of disease is inflammation. “…Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation…” Inflammation can be a good thing. When our bodies recognize something as foreign, be it a pathogen, allergen or chemical property, our bodies react with inflammation. It is our bodies’ way of protecting us and fighting off infection. But, the trouble begins when inflammation persists on a daily basis, even when there is not a threat. This is when inflammation works against us. In order to fight off inflammation, research is showing that we might look at the foods we choose.  “…:Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health…”1*

By choosing certain foods, we can help reduce our risk of inflammation, which is a huge precursor to many diseases. Pick the wrong ones, and we are setting ourselves up for disaster. “…”Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”..”1*

In order to avoid inflammation, it is important to avoid the following foods as much as possible.

  • Refined carbohydrates, This includes white bread , white sugar and foods containing these ingredients. *
  • Fried foods *
  • Soda and other drinks sweetened with sugar and artificial sweeteners*
  • Red meat and processed meats*
  • Shortening, margarine, lard1*

On the flip side, there are many foods that are considered “anti-inflammatory”. These include:

  • Olive oil and coconut oil. Olive oil is rich in a monounsaturated fat called oleic acid. Some studies suggest that it may help reduce the risk of heart disease due to inflammation. Coconut oil contains lauric and capric acid which are important in fighting off toxic elements that lead to inflammation, in such degenerative diseases like arthritis.(1,2)*
  • Green leafy vegetables, such as spinach, kale, and collards. Kale has been getting a lot of attention because it is a huge warrior against free radicals that lead to inflammation. It is high in antioxidants and Vitamin K. (1,2)*
  • Tomatoes 1*
  • Nuts like almonds and walnuts 1*
  • Fatty fish like salmon, mackerel, tuna, and sardines have an abundance of the important Omega 3 fatty acids. They help reduce the risk of heart disease caused by inflammation and also help improve digestion, brain development and cholesterol levels. (1,2)*
  • Garlic is full of antioxidants and nutrients and rich in sulfur compounds which boosts your immune system and enable your body to reduce inflammation. These compounds are also helpful inpreventing hypertension. Additionally, garlic contains Vitamin C, manganese, Vitamin B6 and other nutrients giving it antibacterial and antiviral properties too.2*
  • Fruits such as strawberries, blueberries, cherries, and oranges. Blueberries and other dark fruits are high in Quercetin, which is great inflammation fighter. They also are good for reducing oxidative damage and inflammation caused by toxins in the body.(1,2)*
  • Ginger has a compound called gingerols which is known to haveanti-inflammatory properties and prevents the production of nitric oxide, an element that turns into damaging free radicals.2*
  • Green tea “…Studies show that tea may have anti-inflammatory properties. In lab studies, Case Western Reserve University researchers in Cleveland showed EGCG (a substance in green tea) may halt arthritis progression by blocking interleukin-1, a pro-inflammatory cell, from damaging cartilage…” 2*

 

Eating foods that feed the good bacteria and reduce inflammation in our bodies is not only doable on a daily basis, but it can be done with joy if we do it right. Sometimes the foods we think of as being healthy, can seem unsatisfying, because the foods we “crave” and satisfy us are the ones that feed the unhealthy bacteria and satisfy them. But given the right recipes, some time and determination, you can adjust your taste buds so that you crave the foods that reduce inflammation, feed your good bacteria and help you lose weight. With time, you will associate the taste of healthful foods with feeling good and start to crave them.

Keep in mind though that in addition to having anti-inflammatory food in your diet, it is also important that you maintain a healthy and active lifestyle to prevent the dangers caused by inflammation. Keeping your microbiome healthy with BODY BIOTICS™ Bio-Identical SBO Probiotics Consortia™ is also a key element in keeping inflammation in check. Our journey is our own to make the best choices possible. Taking care of our bodies is such a vital part of this journey.

Healthiest wishes,

Kelli

 

Resources:

  1. http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
  2. http://cleanfoodcrush.com/inflammation-fighting-foods/


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