Are You Following an Anti-Inflammatory Diet?
We all know itís a good idea to eat a healthy diet.† But most folks donít realize how profoundly our diet affects the way we feel.† Chiropractic care usually helps my patients feel much better, but sometimes suffering is a direct result of the food we eat.† Someoneís present and future health, and quality of life could be transformed by changing their diet.†
Most Americans eat far too many pro-inflammatory foods, which translates directly into pain (including back pain, neck pain, joint pain, headaches and more) and other symptoms (such as fatigue, sinus congestion, elimination problems and more) on a daily basis, and to chronic diseases (asthma, fibromyalgia, diabetes, allergies, cardiovascular disease, and cancer and others) in the long run.
Following an anti-inflammatory diet may bring you relief of aches, pains, fatigue, arthritis, allergies, asthma and other symptoms and disease.† A menu is easier to assemble at home, where you can control the ingredients, including cooking oils. Start with this guide to anti-inflammatory foods, especially if you have inflammation risk factors like elevated levels of cholesterol, triglycerides, or C-reactive protein.
Eliminate food allergies from your diet.
Consume a diet rich in whole grains, fruits, nuts and fresh vegetables.
Omega-3 fatty acids are an essential fatty acid and provide significant benefit to patients with chronic inflammatory diseases. The most potent omega-3s are found in seafood, especially coldwater fish like salmon (preferably wild), tuna, and mackerel. Stock your pantry with canned anchovies and sardines and jars of marinated herring to add to meals.
For vegetarians, good sources of essential fatty acids are:† flaxseed oil, canola oil, evening primrose oil, dark leafy greens and walnuts.
Oleic acid. Almonds and macadamias (or their oils) contain this omega-9 fatty acid, which helps omega-3s do their job. Olive oil, which contains oleic acid, is best for everyday cooking. If you prefer safflower or sunflower oil, which are normally placed in the pro-inflammatory camp, buy high-oleic versions. "Balanced" oils, such as those from Spectrum Naturals, are available in minimally processed forms, always a better health choice than refined oils. Canola oil, however, is refined oil that contains a noteworthy amount of omega-3s and oleic acid.††††††
Antioxidants:† These nutrients protect the body from free radicals, which trigger inflammation.† They include Beta carotene in the form of carrots and orange winter squash;† Vitamin C which is found in bell peppers;† Vitamin E, Selenium, Zinc; Lycopene found in tomatoes; and Leafy greens, such as spinach and kale, are also abundant in antioxidants.†††
Polyphenols. These inflammation-dampening phytochemicals are found in colorful kits like blueberries, blackberries, strawberries, and raspberries, which also contain flavonoids called anthocyanins that protect against oxidative damage. Keep no-sugar-added cranberry juice (such as Ocean Spray's 100% Cranberry Blend) on hand, along with jars of sour cherries.††††††††††††††††††
Quercetin. This anti-inflammatory compound and natural histamine inhibitor is the most powerful kind of flavonoid. Excellent sources include red grapes, red and yellow onions, garlic, broccoli, and apples.††††††
Drink Chamomile Tea daily Ė it serves as natural anti-inflammatory, natural anti-histamine and a sedative.