The anti-inflammatory nutrition plan
Inflammation is a protective response by the immune system to infection, acute illness, trauma, toxins, many chronic diseases and physical stress. It’s the body´s attempt to heal itself after injury and forms part of the defense mechanism against foreign invaders, such as viruses and bacteria. Its important to understand that inflammation is a healthy response from the immune system, without it wounds would not heal and infections could become deadly.
Now here is the catch!
There is a big difference between acute inflammation and chronic inflammation. Acute inflammation reactions are short term; they exist to deal with an immediate problem. For example, you are riding your bike when suddenly you fall down and bust open your knee, the skin around your wound will most likely become red, swollen and warm, this is your immune system properly functioning to protect your body from infection and injury. On the other hand, chronic inflammation begins as a short-term process but is not extinguished. The body continues to manufacture inflammatory mediators, which alter normal physiological processes and affect immunity. Chronic inflammation is long term and can occur due to “wear and tear” conditions such as lupus, osteoarthritis, Cohn’s disease, inflammatory bowel disease and rheumatoid arthritis.
Chronic inflammation can also occur due to environmental factors and life style choices, such as poor nutrition, lack of exercise, stress, smoking, excessive alcohol consumption and pollution.
The problem is that in mainstream medicine chronic inflammation is rarely associated with diet and let me tell you what I have learned through both experience and extensive study:
Nutrition is one of the strongest tools available in both Prevention and Healing!
So how can YOU use nutrition to avoid or treat chronic inflammation? Easy: an Anti-Inflammatory Nutrition Plan. I don’t like to use the work “diet”, which to me personally seems restrictive and also refers to a way of eating that has beginning and an end. The “Mediterranean Diet” for many is a life style, so I have decided to refer to it as “The Mediterranean Nutrition Plan”. This may seem silly to some but I think its time we start thinking about the big picture, our body as a whole, our nutrition choices as a life style and food as a nourishing, delicious, colorful, fun, flexible, friend.
Food shouldn’t be scary, restrictive, bland, boring and most importantly food isn’t the enemy, the lack of knowledge that surrounds it is. So I want to invite you all to LIBERATE YOURSELVES from the fear of food and join me in creating a new healthy relationship! Lets start with understanding how to incorporate anti-inflammatory foods in our diet.
Two of my favorite anti-inflammatory nutrition plans are the Mediterranean Nutrition Plan and Dr. Andrew Weil’s Anti-Inflammatory Nutrition Plan; make sure to check them both out. For now here is a list of
10 of my favorite anti-inflammatory foods !
· Cold-water fish: These are among the best sources of omega-3 fatty acids, such as wild-caught salmon, herring, tuna and mackerel.
· Sweet Potatoes: Are complex carbohydrates and provide beta-cartone, manganese, vitamin B6 and vitamin C as well as high quality dietary fiber. Personally sweet potatoes are my favorite anti-inflammatory food!!
· Spinach: This dark green leafy vegetable is a rich source of anti-inflammatory and anti-oxidative flavonoids and carotenoids. It is better to buy leafy greens organic when possible.
· Broccoli and other cruciferous vegetables: Broccoli, Brussels sprout, kale and cauliflower and other green leafy veggies contain sulforaphane, which is associated with blocking enzymes that are linked to joint deterioration and, consequently, chronic inflammation.
· Onions: Their anti-inflammatory properties have made them a popular home remedy for asthma for centuries.
· Extra-Virgin Olive oil: A great source of omega-3 fatty acids.
· Berries and grapes: Contain anti-inflammatory antioxidants
· Cinnamon: Contains manganese, which plays a critical role in controlling inflammation.
· Spices: Turmeric and Ginger are two of the most potent anti-inflammatory spices and can be used as teas or in various recipes.
· Whole grains: full of protein, fiber, vitamins, minerals, are low-glycemic carbohydrates and an important part of the anti-inflammatory diet.
Whole grains include:
