The body responds to many diseases and injuries with inflammation. Inflammation is one of the most basic and necessary processes in the body and without a properly functioning inflammatory response, healing is compromised. Some conditions are worsened by inflammation but suppressing inflammation all the time isn’t the best path to healing.
When inflammation is being suppressed by means of some medications like anti-inflammatories and cortisone, it also suppresses the natural healing process that is neccesary to heal the injury. On the flipside, when inflammation goes untreated, inflammation can worsen the condition and should be managed appropriately.
Chronic low levels of inflammation has been linked to a variety of health conditions including high blood pressure, heart disease, stroke, diabetes, asthma and certain cancers. Often one is not aware of this kind of inflammation. In inflammatory conditions like Crohns disease, ulcerative colitis, osteo & rheumatoid arthritis, gout and many more, the inflammation is present and felt by the person.
Reduction in inflammation and inflammatory markers are likely to translate to slower disease progression. Medications for treatment is helpful however certain dietary habits may increase inflammation in the body and by changing just a few dietary habits and opting for natural anti-inflammatories, inflammation can be controlled much better and the frequency of medication use can be prolonged. Natural anti-inflammatories can allow some people to use less medicine.
By consulting with one of our dietitians, we can assess your inflammatory markers and look at genetics to ascertain your inflammatory profile and help you to seek the appropriate diet and supplemental regime.
Foods that worsen inflammation
High glycemic Index food
Studies have shown that foods that raise your blood sugar quickly can worsen inflammation.
People suffering with astma and Rheumatoid arthritis may experience worsening of their symptoms when they consume dairy. Please note that dairy should not be excluded without medical supervision.
Trans fatty acids
Trans fats often referred to as hydrogenated fats are used to make food taste good and extend shelf life. Trans fats are also formed when oils are heated. Trans fats are known to increase inflammation also systemic inflammation linked to heart disease and diabetes.
Animal fats are the building block for inflammation and a diet high in full cream diary, junk foods, and fatty meats will worsen your inflammation.
Foods that improve inflammation
Omega 3 fats from fish oil are well known for their anti-inflammatory effects but these need to be taken ongoing as part of your daily routine to experience beneficial effects. A high amount of omega -3 is needed to suppress inflammation and should be between 2000 – 4000mg of omega 3 per day. Consuming this amount of omega 3 from your diet will be difficult and expensive and a quality omega -3 supplement is recommended.
Tumeric and ginger are both powerfull anti-inflammatory spices.
The bright yellow compound found in the popular spice turmeric has also been extensively studied for its anti-inflammatory effects. Curcumin is known to be poorly absorbed from dietary origins so supplementation is your best bet. Choose a supplement that can demonstrate a high level of bioavailability for best effects.
Ginger and boswellia
These are botanical extracts that have been shown in clinical studies to reduce pain and decrease cartilage damage making them an excellent option for joint concerns. Ginger may decrease pain and improve function in persons with rheumatoid and osteo-arthritis
Tetrahydro iso-alpha acids(TTIAA) or xanthohumol
Derived from hops, it is a breakthrough in research. It is a phytonutrient with anti-oxidant protection that selectively inhibit kinesis (enzymes that send a signal for inflammation to start) and studies showed it reduced the arthritis index and joint degradation and is a safer alternative to treat chronic inflammation.
It is found in a handful of plants widely used in botanical medical practice. It activates MMP-13, an enzyme involved in the maintenance of connective tissue (ligaments, tendons, cartilage). There are 3 general conditions for which we should consider berberine: metabolic syndrome, inflammation, and cancer.
Pineapple and Papaya
These fruits are naturally rich in analgesic enzymes and very helpful to people with muscle pains.
All nuts, especially walnuts reduce inflammation and improve blood vessel function.
There you have it, before popping that favourite anti-inflammatory or pain control tablet, think about what you ate today and whether you could improve your supplemental regime.
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