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ANTI-INFLAMMATORY
EATING
March 2005
Research suggests that chronic inflammation in the body may be
linked not only to heart disease and stroke but also diabetes, pain from
arthritis as well as cancer and Alzheimer's disease. Experts are beginning
to discover that what we eat may affect inflammation in our body! So what
can we do to decrease this risk factor that has the potential to contribute
to so many diseases?
IDENTIFYING INFLAMMATION
Inflammation is the body's normal defense when we have a cut, a bruise, or are fighting off a cold. The problem arises when this defense system does not "turn off". Although the inflammation may be low-grade, it is constant and throughout our body. How do we know if we have inflammation? A blood test that measures a compound referred to as CRP is needed. If the CRP is elevated, this can signal disease and help to chart the progression. You may want to have your doctor check your CRP level the next time you have blood drawn. How and why this inflammation occurs is still unknown however, researchers realize the way we eat, drink and exercise is very much a part of how inflammation affects us.
FOLLOW THESE GUIDELINES TO WARD OFF INFLAMMATION
There are healthy steps we all can take to decrease inflammation. Weight control is a priority; inflammation has been shown to decrease when overweight individuals lose weight. Foods that are high in Omega-3 fatty acids may reduce arthritis pain. The best sources of Omega-3 fats are fish from cold water such as; salmon, mackerel, herring, sardines and tuna. It is best to avoid foods that are rich in Omega-6 fatty acids, as they contribute to inflammation. Omega-6 fats are found in cottonseed, corn and sunflower oil. Try switching to canola, soybean and olive oil. Avoid or minimize intake of processed foods including prepared boxed foods, snack foods and packaged desserts. It appears that alcohol in moderation may decrease inflammation. Antioxidants such as Vitamin E and C may be anti-inflammatory, although current research is conflicting.
PUTTING
IT ALL TOGETHER -
WE REALLY ARE WHAT WE EAT
• Maintain a healthy weight. Try eating small meals and snacks,
distributing calories throughout the day.
• Increase your intake if fresh fruits and vegetables. Aim for at
least five (5) to nine (9) servings of fruits and vegetables each day.
If you are diabetic or trying to lose weight, eat more vegetables than
fruit.
• Include whole grain breads, cereals, beans and flax seed. Try
to avoid highly processed foods and those snack foods containing trans
fatty acids.
• Consume Omega-3 rich foods like salmon and sardines at least once
a week. If you are considering taking a fish oil supplement, check with
your physician first as it may interfere with other medications.
• Keep as active as you can. Check with your physician before starting
an exercise program.
• If you are not eating a balanced diet you may need a multi-vitamin
and mineral supplement. Always check with your physician.
NOURISHING NEWS ARCHIVES
December
2004 Newsletter
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2004 Newsletter
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2004 Newsletter
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2004 Newsletter
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High Blood Pressure, Heart Disease & Stroke - High levels of CRP are an indicator of inflammation. Research indicates that inflammation causes arteries to “stiffen up” and a high pressure of blood has to push through the constricted arteries. Over time this pressure weakens the walls and eventually can lead to a heart attack or stroke. Arthritis - Inflammation is what causes the stiff swollen joints that create pain and make it difficult to move. Although it may not be life threatening, it definitely impairs the quality of life. Diabetes
& Obesity - Insulin resistance, diabetes, and obesity
have all been linked with inflammation. Simply eating will increase
inflammation and excessive food intake appears to contribute to
chronic inflammation.
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