Wellness Weekly
Are You Inflamed?
By Sandy Considine
Body inflammation is a hot topic, so what does it mean to you and how do you know your body needs to reduce inflammation? We all have inflammation to a certain degree, some more than others. I am only going to talk about the inflammation from the foods we eat, not from injury.
The foods we eat contribute to inflammation throughout the body, leading to chronic health conditions like diabetes, heart disease, and arthritis. The body stiffness, sore joints, we all know that feeling. What I consume and how I feel is dependent on what I eat daily. Keep track of your food intake, journal your meals, snacks and drinks. Here are a few foods you should be aware of and try to reduce in your diet.
Refined Carbohydrates: The body needs carbohydrates to survive, but consuming refined carbohydrates made with white flour can be a culprit for inflammation.
Instead, whole grain-based substitutes are a better option because they contain more fiber and are linked to lower levels of inflammation.
Foods and drinks high in added sugar impact how the body processes insulin, leading to inflammation.
Processed foods that include chemical additives and fewer whole ingredients can interact with the immune system, leading to chronic inflammation. They’re also linked to an increased risk for chronic disease.67
The types of processed foods that are apt to cause inflammation include:
•Packaged snacks, like chips and cookies
•Nondairy creamers
•Microwaveable meals
•Flavored yogurts
•Refrigerated dough and biscuits
•Margarine
•Deep-fried foods are typically an inflammation trigger. This includes foods like fried chicken, French fries, and donuts.
All the foods we love right? No one is saying to stop eating these foods, just pay attention to what you consume and how you feel hours after eating them and perhaps try to substitute healthier options, which are a diet that’s low in red meats and processed foods, that instead promote anti-inflammatory, antioxidant-rich foods like olive oil, nuts, fruits, vegetables, and dark chocolate.
Onions and garlic are veggies that contain powerful anti-inflammatory ingredients that can help lower inflammation. Compounds in garlic may fight against substances in the bloodstream that attempt to boost inflammation, while the flavonoid quercetin in onions may reduce inflammatory activity linked to arthritis.
Dark Leafy Greens like kale, spinach, Swiss chard, and broccoli have pro-inflammatory molecules. In addition, these vegetables are also rich in essential nutrients like vitamin A, iron, and vitamin K, which may be especially beneficial for arthritic inflammation. And of course, fruits like blueberries, raspberries, strawberries, acai, cranberries, and more. The antioxidants in these fruits help reduce free radicals that promote inflammation in the body and are particularly protective for certain types of arthritis.
Did you know that research has found that nuts as a replacement for red meat can help lower inflammation in the body? So, eat your dark leafy greens, garlic, onions, nuts, fruit and dark chocolate. Remember chronic inflammation can be a pesky problem—it can affect your blood pressure, immune system and your joints. Try to make one simple and delicious dinner with lots of fresh veggies, invest in an Anti-inflammatory Cookbook to help you get on track.
In Health,
Sandy
