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.††††††
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.