Why Everyone Should Adopt an Anti-inflammatory Lifestyle and The Steps to Know How
While we all try to eat a healthy well balanced diet full of fruits and vegetables, healthy proteins & fats, inflammation and pain may make us think twice about what we're putting in our bodies, and what we would like to get out of a healthy body.
Even before we get a pain response we should investigate what inflammation is (because some of it is good and healthy) but too much off it for too long can wreak havoc without us even knowing, letting it go far to long untreated.
The balance of inflammation is crucial, we want it to work when there is acute issues that need the immune system to kick into high gear, but when inflammation runs away on us, we need to get it under control. Food can be a contributing factor in increasing or decreasing systemic inflammation so here are a few things to consider when eating to beat chronic low grade inflammation.
What is an anti-inflammatory diet? An anti-inflammatory diet consists of foods that reduce inflammatory responses. This diet involves replacing sugary, refined foods with whole, nutrient-rich foods.
What is an anti-inflammatory lifestyle? when one looks beyond just nutrition and has a holistic view in dampening inflammation, with aspects in movement and exercise, importance of good sleep hygiene, good hydration, and the value or meditation or prayer to calm the nervous system.
Food is the foundation so lets take a look at that first. An anti-inflammatory diet contains increased amounts of antioxidants, which are reactive molecules in food that reduce the number of free radicals. Free radicals are molecules in the body that may damage cells and increase the risk of certain diseases.
Many popular diets already follow anti-inflammatory principles. For example, the Mediterranean diet is high in healthy Omegas in Nuts, seeds, fish, and olives , whole grains full of fibre, and balanced fats that are good for the heart.
Mounting research has shown that a WFPB diet (whole food plant based diet) that looks similar to a mediterranean diet (omitting fish and other animal products) can reduce the effects of inflammation on the cardiovascular system and systemic inflammation very effectively.
Food is the foundation and the building block of everything in the body, you are what you eat! Looking at what your building block consist of is a good starting point, but there are many contributing factors on whether you are on a path to health, or path to disease, including quality of sleep, stress management, environmental factors, and perceptions of health. So even though I always start with food, there are more building blocks to consider in health and healing.
An anti-inflammatory diet can help many conditions, including:
This doesn't only help certain conditions but can improve the health of anyone looking for better nutrition and a healthy lifestyle. Additionally, eating an anti-inflammatory diet can help reduce the risk of certain cancers, including colorectal cancer.
While we all try to eat a healthy well balanced diet full of fruits and vegetables, healthy proteins & fats, inflammation and pain may make us think twice about what we're putting in our bodies, and what we would like to get out of a healthy body.
Even before we get a pain response we should investigate what inflammation is (because some of it is good and healthy) but too much off it for too long can wreak havoc without us even knowing, letting it go far to long untreated.
The balance of inflammation is crucial, we want it to work when there is acute issues that need the immune system to kick into high gear, but when inflammation runs away on us, we need to get it under control. Food can be a contributing factor in increasing or decreasing systemic inflammation so here are a few things to consider when eating to beat chronic low grade inflammation.
What is an anti-inflammatory diet? An anti-inflammatory diet consists of foods that reduce inflammatory responses. This diet involves replacing sugary, refined foods with whole, nutrient-rich foods.
What is an anti-inflammatory lifestyle? when one looks beyond just nutrition and has a holistic view in dampening inflammation, with aspects in movement and exercise, importance of good sleep hygiene, good hydration, and the value or meditation or prayer to calm the nervous system.
Food is the foundation so lets take a look at that first. An anti-inflammatory diet contains increased amounts of antioxidants, which are reactive molecules in food that reduce the number of free radicals. Free radicals are molecules in the body that may damage cells and increase the risk of certain diseases.
Many popular diets already follow anti-inflammatory principles. For example, the Mediterranean diet is high in healthy Omegas in Nuts, seeds, fish, and olives , whole grains full of fibre, and balanced fats that are good for the heart.
Mounting research has shown that a WFPB diet (whole food plant based diet) that looks similar to a mediterranean diet (omitting fish and other animal products) can reduce the effects of inflammation on the cardiovascular system and systemic inflammation very effectively.
Food is the foundation and the building block of everything in the body, you are what you eat! Looking at what your building block consist of is a good starting point, but there are many contributing factors on whether you are on a path to health, or path to disease, including quality of sleep, stress management, environmental factors, and perceptions of health. So even though I always start with food, there are more building blocks to consider in health and healing.
An anti-inflammatory diet can help many conditions, including:
- Acne
- Asthma
- Autoimmune Diseases
- Chronic pain
- Crohn's disease
- Colitis
- Diabetes
- Eosinophilic esophagitis
- Hashimoto's disease
- Heart disease
- Inflammatory bowel disease/IBS
- Lupus
- Rheumatoid arthritis
- Metabolic syndrome
- Obesity
- Pain associated to inflammation in Osteoarthritis
- Psoriasis
This doesn't only help certain conditions but can improve the health of anyone looking for better nutrition and a healthy lifestyle. Additionally, eating an anti-inflammatory diet can help reduce the risk of certain cancers, including colorectal cancer.
Foods to Include and Why to Include Them
Good choices for a person following an anti-inflammatory diet include the following:
Foods to Exclude and Why
While not everyone's budget allows to buy everything organic, there are a few guidelines that can help navigate healthy, non-toxic, fresh foods for you and your family. Besides the EWG suggestions according to highest pesticide residues found, there are other high residue food stuff in Canada like wheat, soy, oats, flax, and other cereal grain that you might want to think about buying organic.
Produce with the highest pesticide and herbicide residues according to the Environmental Working Group;
Good choices for a person following an anti-inflammatory diet include the following:
- lots of dark leafy greens, including kale and spinach are high in antioxidants to fight free radical damage caused by inflammation.
- Blueberries, blackberries, and especially cherries. Anthocyanins, a powerful antioxidant, responsible for the colors, red, purple, and blue, are in fruits and vegetables are shown to be high in these fruits and berries. Other research has shown that they help the body excrete excess uric acid, which causes gout, and also that certain phytochemicals present in cherries may combat the inflammation responsible for arthritic pain.
- Nutrient dense vegetables, such as broccoli and cauliflower among other cruciferous vegetables have been shown in studies to have a positive effects on the biological factors that signal inflammation in the body.
- Beans and lentils high in fibre help remove inflammatory proteins circulating in the system.
- Avocado and coconut with healthy fats.
- Olives are an excellent source of heart-healthy oleic acid and the anti-inflammatory compounds oleuropin and hydroxytyrosol. Both green and black olives are wonderful additions.
- Extra virgin, cold pressed olive oil in a dark bottle, in small additions to salad dressings can add benefit to an anti-inflammatory diet.
- Walnuts, pistachios, pine nuts, almonds, and flax seeds high in omegas, keep these in the fridge and look for fresh, high quality sources.
- Low mercury, wild, cold water fish, including salmon and sardines are also high in omegas.
- Whole grains contain a host of anti-inflammatory compounds, B vitamins, protein and fibre. Make sure your eating whole grains and cut out refined grains.
- Turmeric and cinnamon both have anti-inflammatory compounds, and are safe and effective to use daily.
- Soy is being studied for its role in reducing bone and heart inflammation. It’s an economical and versatile plant-based protein for those meat free Mondays.
- Pineapple and Papaya contain bromelain, well studied for it's anti-inflammatory affects.
- Green tea can be added for an extra boost of antioxidant powers.
- Dark chocolate, in small amounts can replace sweet treats.
- Spices and herbs are full of phytonutrients and well know for healing properties throughout the ages.
- Dark red grapes also have considerable phytonutrients to combat inflammation and make an easy, healthy treat.
- Red wine, in moderation
Foods to Exclude and Why
While not everyone's budget allows to buy everything organic, there are a few guidelines that can help navigate healthy, non-toxic, fresh foods for you and your family. Besides the EWG suggestions according to highest pesticide residues found, there are other high residue food stuff in Canada like wheat, soy, oats, flax, and other cereal grain that you might want to think about buying organic.
Produce with the highest pesticide and herbicide residues according to the Environmental Working Group;
The main foods that people following an anti-inflammatory diet should avoid:
All of these foods above have shown to increase inflammation and have shown to compound chronic inflammation the most.
Some people find that foods in the nightshades family, such as tomatoes, eggplants, peppers, and potatoes, can trigger flares in some inflammatory diseases. There is limited evidence of this, but a person can try cutting nightshades from the diet for 2–3 weeks to see if their symptoms improve.
There is some evidence that suggests a high-carbohydrate diet, even when the carbs are healthful, may promote inflammation. Because of this, many people following an anti-inflammatory lifestyle choose to reduce their carbohydrate intake, focus on reducing refined carbohydrates while leaving unaltered beans, legumes, nuts, seeds, veggies, and other unaltered carbohydrates in the diet.
Lectins from beans and legumes may affect others. This is why it is important to monitor your nutrition and lifestyle habits in a notebook or on this easy Food and Mood Tracker that you can print out for free and start today.
Try implementing the above mentioned "foods to eat" and eliminating inflammatory foods, if you are still in pain, or want to go further it is important to work with a professional and assess what might be the best nutritional route forward for your unique body and individual needs, making sure you are supported with good nutrition and information that serves YOU best.
Can a Vegetarian Diet Reduce Inflammation?
People considering an anti-inflammatory diet may also want to consider eliminating meat in favour of vegetarian protein sources.
Research suggests that people following a vegetarian diet have higher levels of plasma Ascorbic Acid (AA), a marker of overall health that is associated with lower levels of inflammation and heart disease.
A 2017 study found that eating animal products increased the risk of systemic inflammation, while another study suggests that reduced inflammation is one of the key benefits of a vegan diet.
The main foods that people following an anti-inflammatory diet should avoid:
- Processed meats & red meat, keeping all other meats to a minimum in the diet.
- Sugary drinks
- Sugary foods
- Trans fats, found in fried foods, bakery goods, and processed foods. Thankfully, after years of knowing the damage trans fat can do on human health, Health Canada has instituted a ban on all Trans fats in foods but it only take full effect on Sept 15th 2018.
- White bread
- White pasta
- Foods heavy in pesticides and herbicides, some foods should be sourced organic, not avoided entirely. See chart above.
- Gluten should be kept to a minimum if not celiac. if celiac should be avoided entirely.
- Soybean oil and vegetable oil
- Processed snack foods, such as chips and crackers
- Desserts, such as cookies, candy, and ice cream
- Excess alcohol
- Too many refined carbohydrates
All of these foods above have shown to increase inflammation and have shown to compound chronic inflammation the most.
Some people find that foods in the nightshades family, such as tomatoes, eggplants, peppers, and potatoes, can trigger flares in some inflammatory diseases. There is limited evidence of this, but a person can try cutting nightshades from the diet for 2–3 weeks to see if their symptoms improve.
There is some evidence that suggests a high-carbohydrate diet, even when the carbs are healthful, may promote inflammation. Because of this, many people following an anti-inflammatory lifestyle choose to reduce their carbohydrate intake, focus on reducing refined carbohydrates while leaving unaltered beans, legumes, nuts, seeds, veggies, and other unaltered carbohydrates in the diet.
Lectins from beans and legumes may affect others. This is why it is important to monitor your nutrition and lifestyle habits in a notebook or on this easy Food and Mood Tracker that you can print out for free and start today.
Try implementing the above mentioned "foods to eat" and eliminating inflammatory foods, if you are still in pain, or want to go further it is important to work with a professional and assess what might be the best nutritional route forward for your unique body and individual needs, making sure you are supported with good nutrition and information that serves YOU best.
Can a Vegetarian Diet Reduce Inflammation?
People considering an anti-inflammatory diet may also want to consider eliminating meat in favour of vegetarian protein sources.
Research suggests that people following a vegetarian diet have higher levels of plasma Ascorbic Acid (AA), a marker of overall health that is associated with lower levels of inflammation and heart disease.
A 2017 study found that eating animal products increased the risk of systemic inflammation, while another study suggests that reduced inflammation is one of the key benefits of a vegan diet.
Anti-inflammatory Lifestyle Tips
There are several things a person can do to make the transition to an anti-inflammatory lifestyle easier, including:
In Health & Happiness
There are several things a person can do to make the transition to an anti-inflammatory lifestyle easier, including:
- Planning shopping lists to ensure healthful meals and snacks are on hand.
- Prepping and having easy access to eating a variety of fruits and vegetables.
- Preparing; building evidence about high temperature dry cooking, such as BBQing or Hot pan frying food, especially meats, can cause high amount of Advanced Glycation End Products (AGEs), causing inflammation and increasing your risk of cancer. Using lower temperature and moisture while cooking will lower AGEs.
- Making more meals at home, reducing the amount of fast food eaten
- Having lemon or cucumber water in the fridge or on the counter making it easier to eliminate soda and sugary beverages.
- Carrying small anti-inflammatory snacks like nuts and an apple, while on the go.
- Being mindful during mealtime helps to stay within the daily calorie requirements or not overeat.
- Adding supplements, such as omega-3 in the form of whole, daily ground flax or hemp hearts into meals.
- Using spices like turmeric on a regular basis.
- Exercising regularly and get your nerve supply checked by a chiropractor, allowing your body to signal the brain properly and without impediment.
- Get the proper amount of sleep and work on sleep hygiene ( how you are falling asleep, and habits of waking up).
- Find prayer or meditation, a growing number of studies indicate that meditation and prayer might beat NSAID for controlling pain in chronic pain sufferers.
In Health & Happiness
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