INFLAMMATION and anti-inflammatory diet - PART 1

INFLAMMATION is your body’s natural response to injuries, infections and illnesses. It occurs when the immune system sends an increased amount of white blood cells (cells that fight off an injury or infection) to the affected area. However, some diseases can cause your immune system to work excessively and attack healthy tissues. This is where an anti-inflammatory diet comes in.

What Foods Are Anti-Inflammatory?

Leafy Greens: Dark leafy greens like kale, spinach, collards and Swiss chard are high in antioxidants that reduce inflammation in your body. Leafy greens contain beta-carotene (a form of vitamin A), which helps nourish and protect cells from free radicals often responsible for inflammation.

Fatty Fish: Omega 3 fatty acids, commonly found in fish like salmon, albacore tuna, anchovies, swordfish, atlantic mackerel, trout and alaska pollock have been shown to reduce inflammation and are thought to combat heart disease.

Foods Rich In Vitamin C: Foods high in vitamin c include citrus fruits, bell peppers, broccoli and dark leafy greens. Navel oranges contain high amounts of vitamin C and also the carotenoid lutein. When added to your daily diet you will get a healthy dose of nutrients as well as an anti-inflammatory response from consuming such foods.

Whole Grains: Whole grains include foods like brown rice, whole-wheat bread products, oatmeal and quinoa. They are rich in fiber and antioxidants, both of which can reduce inflammation.

Nuts and Nut Butters: Nuts may prevent disease by reducing inflammation.

Fruits: Fruits have a high concentration of antioxidants, which can help reduce inflammation. You should aim to include at least one serving of fruit per day in your diet.

Berries: Eat plenty of fruits rich in anthocyanins, which is found in dark blue, purple and red produce like cherries, berries, plums and pomegranate. Blueberries, strawberries and other berries are rich in antioxidants that can help reduce inflammation.

Seeds: Seeds such as chia and flax are good sources of omega-3 fatty acids, which are important for reducing inflammation.

Healthy Fats: Coconut and olive oil and a variety of nuts like almonds, cashews, pecans or walnuts (which can be added to oatmeal), as well as avocados. Eating healthy fats is especially important to fight off inflammation.

11 Food Rules For The Ultimate Anti-Inflammatory Diet

https://kaplanclinic.com/11-anti-inflammatory-diet-rules/

If you want to eat for long-term health, lowering inflammation is crucial. Inflammation in the body causes or contributes to many debilitating, chronic illnesses – including osteoarthritis, rheumatoid arthritis, heart disease, Alzheimer’s disease, Parkinson’s disease, and even cancer. That’s why, as a doctor and founder of the Kaplan Center for Integrative Medicine, I recommend my patients eat a diet focused on anti-inflammatory principles.

Recent research finds that eating this way not only helps protect against certain diseases, but it also slows the aging process by stabilizing blood sugar and increasing metabolism. Plus, although the goal is to optimize health, many people find they also lose weight by following an anti-inflammatory eating pattern.

Here, are 11 principles recommended on https://kaplanclinic.com/11-anti-inflammatory-diet-rules/ for everyone to incorporate into their diet for optimal health:

1. Consume at least 25 grams of fiber every day. A fiber-rich diet helps reduce inflammation by supplying naturally occurring anti-inflammatory phytonutrients found in fruits, vegetables, and other whole foods. To get your fill of fiber, seek out whole grains, fruits, and vegetables. The best sources include whole grains such as barley and oatmeal; vegetables like okra, eggplant, and onions; and a variety of fruits like bananas (3 grams of fiber per banana) and blueberries (3.5 grams of fiber per cup).

2. Eat a minimum of nine servings of fruits and vegetables every day. One “serving” is half a cup of a cooked fruit or vegetable or one cup of a raw leafy vegetable. For an extra punch, add anti-inflammatory herbs and spices such as turmeric and ginger to your cooked fruits and vegetables to increase their antioxidant capacity.

3. Eat four servings of both alliums and crucifers every week. Alliums include garlic, scallions, onions, and leeks, while crucifers refer to vegetables such as broccoli, cabbage, cauliflower, mustard greens, and Brussels sprouts. Because of their powerful antioxidant properties, consuming a weekly average of four servings of each can help lower your risk of cancer. If you like the taste, I recommend eating a clove of garlic a day!

4. Limit saturated fat to 10 percent of your daily calories. By keeping saturated fat low (that’s about 20 grams per 2,000 calories), you’ll help reduce the risk of heart disease. You should also limit red meat to once per week and marinate it with herbs, spices, and tart, unsweetened fruit juices to reduce the toxic compounds formed during cooking.

5. Consume foods rich in omega-3 fatty acids. Research shows that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases such as heart disease, cancer, and arthritis – conditions that often have a high inflammatory process at their root. Aim to eat lots of foods high in omega-3 fatty acids like flax meal, walnuts, and beans such as navy, kidney, and soy. I also recommend taking a good-quality omega-3 supplement. And of course, consume cold-water fish such as salmon, oysters, herring, mackerel, trout, sardines, and anchovies. Speaking of which:

6. Eat fish at least three times a week. Choose both low-fat fish such as sole and flounder and cold-water fish that contain healthy fats, like the ones mentioned above.

7. Use oils that contain healthy fats. The body requires fat, but choose the fats that provide you with benefits. Virgin and extra-virgin olive oil and expeller-pressed canola are the best bets for anti-inflammatory benefits. Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.

8. Eat healthy snacks twice a day. If you’re a snacker, aim for fruit, plain or unsweetened Greek-style yogurt (it contains more protein per serving), celery sticks, carrots, or nuts like pistachios, almonds, and walnuts.

9. Avoid processed foods and refined sugars. This includes any food that contains high-fructose corn syrup or is high in sodium, both of which contribute to inflammation throughout the body. Avoid refined sugars whenever possible and artificial sweeteners altogether. The dangers of excess fructose have been widely cited and include increased insulin resistance (which can lead to type-2 diabetes), raised uric acid levels, raised blood pressure, increased risk of fatty liver disease, and more.

10. Cut out trans fats. In 2006, the FDA required food manufacturers to identify trans fats on nutrition labels, and for good reason – studies show that people who eat foods high in trans fats have higher levels of C-reactive protein, a biomarker for inflammation in the body. A good rule of thumb is to always read labels and steer clear of products that contain the words “hydrogenated” or “partially hydrogenated oils.” Vegetable shortenings, select kinds of margarine, crackers, and cookies are just a few examples of foods that might contain trans fats.

11. Sweeten meals with phytonutrient-rich fruits and flavor foods with spices. Most fruits and vegetables are loaded with important phytonutrients. In order to naturally sweeten your meals, try adding apples, apricots, berries, and even carrots. And for flavoring savory meals, go for spices that are known for their anti-inflammatory properties, including cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme. Bon appétit!