• Anti-Inflammatory Diets: A Natural Health Perspective

    What is an Anti-Inflammatory Diet?

    Inflammation is a healthy response in the body that is part of healing from injury. Your body creates specific chemicals called prostaglandins as part of the inflammatory response. These chemicals are made from the foods that you eat. If your diet is imbalanced, you might create an over-abundance of inflammatory prostaglandins.

    What can happen to a body that gets an overabundance of inflammatory foods?

    If inflammation in fat tissue increases, it can increase systemic inflammation that eventually results in symptoms of metabolic syndrome. Metabolic syndrome includes the development of type 2 diabetes, cardiovascular disease, joint pain, fatigue and potentially a host of other chronic diseases.

    Why is it important to follow an anti-inflammatory diet?

    Recent studies have shown that Mediterranean-type diets exert an anti-inflammatory effect on the cardiovascular system by decreasing cellular and systemic inflammation related to artery wall thickening. This is especially true for those who already have other cardiovascular disease risk factors.

    Because diet strongly affects inflammatory processes, the foods we eat influence how our bodies create inflammation. Consumption of certain nutrients, like omega-3 fatty acids, allow your body to produce more anti-inflammatory prostaglandins, which it uses to reduce inflammation.

          Anti-Inflammatory Resources

    These mainstream blogs discuss anti-inflammatory diets:

    Epicurious

    Livestrong

    Dr. Weil

    This recipe book offers great ways to sustain an anti-inflammatory diet:

    The Anti-Inflammation Diet

     

     

    What are some anti-inflammatory replacements for inflammatory foods I eat now?

    Foods to Eat: Anti-inflammatory  Foods to Avoid:  Inflammatory
    asparagus   bean sprouts         beet greensbroccoli         red & green cabbage     

    cauliflower

    celery          

    Swiss chard

    cucumber

    endive          

    mustard greens

    parsley

    radish           

    spinach

    watercress

    string beans  

    beets                           

    Bok Choybrussel sprouts chives
    Collardskale              

    kohlrabi

    leeks             

    onion                        

    parsley

    pumpkin        

    rutabagas

    turnip

    zucchini         

    artichoke

    parsnip

    green peas      

    squash

    Cornstarchcorn syrupHard cheese (except for feta and grating cheeses, such as Romano and Parmesan)HoneyIce cream, frozen yogurt, Italian ices

    Jams, jellies and preserves

    Margarine

    Molasses

    Potatoes

    Pudding

    Relish

    Sherbet

    Snack foods, including: potato chips, pretzels, corn chips, rice and corn cakes, etc.

    Soda

    Sugar

    Almond milk, hemp milk Cow or Soy milk
    amaranthbarleybuckwheatmilletoatmealquinoa

    basmati or brown rice

    rye

    teff

    split peas

    lentils

    kidney beans

    pinto beans

    fermented soy (tempeh or miso)

    mung beans

    garbanzo beans

    aduki and azuki beans

    Tortillas
    Rice                 MuffinsNoodles                PancakesPastry                  PiePita bread            Pizza

    Pasta                    Popcorn

    fried foods

    crackers          croissants

    doughnuts      egg rolls

    fast food

    french fries

    bagels, breads, rolls, baked goods

    candy, cake, cookies

    cereals (except old fashioned oatmeal)

    Waffles and pancakes

    Eat only 1 or 2 pieces of practically any fruit except citrus.
    If possible, it is preferred to eat the fruit baked (such as a baked apple or pear).
    Low carbohydrate fruits:
    cantaloupe, 
    rhubarb           strawberries, melons                         apricot, blackberries, cranberries papaya, peach, plum                         raspberries, kiwi, apple                     blueberries, cherries, grapes             mango, pear                               pineapple, pomegranate                   banana, figs                                 prunes
    Sherbertfruit juice (choose the fruit instead)
    Fish:Poach, bake, steam, or broil deep-sea ocean fish (avoid farmed fish)codhalibutmackerelsardines

    summer flounder

    wild Pacific salmon

    Chicken and Turkey:  Bake, broil, or steam the meat (not the skin) of free-range or organically grown chicken or turkey.

    shellfish (shrimp, lobster, crab, clam)hot dogsbeef hamburgerssteak
    Virgin coconut oilExtra virgin olive oil Shortening and margarine

     

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