Inflammation

What is inflammation?!  Inflammation is how the body helps protect us from infection and fight off things like bacteria and viruses.  It is also necessary to help promote healing when there is an injury.  But sometimes things go awry and the inflammation process goes haywire.  There is no foreign substance to fight off but the inflammation process is still being triggered.  You may be thinking, “Yeah, yeah, yeah, Cara……..How does this apply to me?”  Many of us suffer from some kind of joint pain, correct?  Knees, back, shoulders, neck…….just achy!  This is inflammation!  Some of this may actually be from injuries or conditions, but some of it could be triggered by your diet?! 

 

Now some of this may be hard to hear……….. I’m about to tell you that some of your favorite foods are causing this pain.  But by eliminating them, you may feel better!  Here is a list of some of the top foods that cause inflammation:

1. White sugar and sweets, including soft drinks and sweetened juices.  Newer research is showing that sugar is one of the most addictive substances you can use. It’s also highly inflammatory.  
2. Synthetic sweeteners (Nutrasweet, Splenda, saccharin, aspartame, AminoSweet, etc.)—research links these nasty substances lead to many serious health conditions. I avoid them like the plague.
3. The “3 Ps”–Processed, packaged, or prepared foods.  And, yes, fast food is atop the list of inflammatory foods thanks to the harmful oils, sugar and artificial sweeteners, food additives, and a whole host of nasty ingredients.
4. Hydrogenated and trans fats found in margarine, shortening, lard or products made with them.  That includes baked goods, cookies, pies, buns.
5. Fried foods (French fries, onion rings, potato chips, nachos, hamburgers, etc.).  I think these items speak for themselves.
6. Food additives: colors, flavor enhancers, stabilizers, preservatives, etc.  Some of the main ones include sulfites, benzoates, and colors named FD&C #”X.” Unfortunately, many foods consumed by children are loaded with these harmful, toxic ingredients.
7. Dairy products (yogurt, ice cream, cottage cheese, butter, cheese, etc.). The reasons dairy products are inflammatory are too lengthy to list here, but today’s dairy products are packed with hormones, antibiotics, and other harmful ingredients so avoid them as much as possible.
8. Wheat products.  Wheat is highly acid-forming and inflammatory in the body. Worse, most wheat available now is genetically-modified (GM). Many serious health conditions are starting to be linked to GM wheat consumption.
9. Other gluten-containing grains.  Gluten is found in most grains and is highly inflammatory. Choose grains or seeds like buckwheat, quinoa, or millet for your baking.
10. Alcohol.  High in sugar and a burden to the liver, alcohol is very inflammatory to the body.

So after that list…………what SHOULD you eat?!!  Here’s your list of foods that help eliminate inflammation: 

1. Wild Alaskan Salmon:  Salmon contains anti-inflammatory omega-3s (wild is better than farmed) and has been known to help numerous ailments. Try and incorporate oily fish into your diet twice weekly. If you don't like fish, try a high quality fish supplement.
2. Extra Virgin Olive Oil: The secret to longevity in Mediterranean culture, this oil provides a healthy dose of fats that fights inflammation, can help lower risks of asthma and arthritis, as well as protect the heart and blood vessels.
3. Cruciferous Vegetables: Broccoli, brussel sprouts, kale and cauliflower are all loaded with antioxidants. Naturally detoxifying, they can help rid the body of possible harmful compounds.
4. Blueberries: Blueberries not only reduce inflammation, but they can protect the brain from aging and prevent diseases, such as cancer and dementia. Aim for organic berries, as pesticides are hard to wash away due to their size.
5. Turmeric: This powerful Asian spice contains a natural anti-inflammatory compound, curcumin, which is often found in curry blends. It is said to have the same effect as over-the counter pain relievers (but without their side effects).
6. Ginger: Ginger contains a host of health benefits. Among them, it helps reduce inflammation and control blood sugar. Ginger tea is a great addition to any diet.
7. Garlic: Though a little more inconsistent (in terms of research), garlic can help reduce inflammation, regulate glucose and help your body fight infection.
8. Green Tea: Like produce, this tea contains anti-inflammatory flavonoids that may even help reduce the risks of certain cancers.
9. Sweet Potato: A great source of complex carbs, fiber, beta-carotene, manganese and vitamin B6 and C, these potatoes actually help heal inflammation in the body.
10. Kelp:  High in fiber, this brown algae extract helps control liver and lung cancer, douses inflammation, and is anti-tumor and anti-oxidative. Kombu, wakame and arame are good sources. 

So try it!  If you are feeling bad……….if you have complaints about your joints……….if you wake up tired and sore……….TRY IT!!!  Change your diet!  Food is medicine!  I know I may sound like a hippie, but it’s true!  There are so many ways to heal your body with foods!   It’s Nature’s medicine! J  

Have a WONDERFUL weekend!