By: Amy Dusseldorp, Nutritionist, originally posted at
The Food Coach website
What is inflammation?
Inflammation is described as the body's basic response to injury, a protective process used when tissues are injured. Inflammation can be obvious, such as a swollen knee or itchy rash, however, internal inflammation occurring within the body on a smaller scale can lead to disease later in life. For example, continual inflammation of the vessels around the heart may contribute to stroke or heart disease, or prolonged irritation of the microvilli in the bowel may lead to inflammatory bowel disease. Even a simple headache indicates that certain blood vessels in your body are inflamed, causing them to throb and swell, resulting in pain such as a migraine. Even obesity is an inflammatory disease, with fat cells acting as inflammatory markers in the body.
Naturopath and Food Coach contributor Leah Hechtman says "It is very common for patients to present in clinic with generalised fatigue, aches and pains, headaches and aggravation of musculoskeletal complaints." This is inflammation on a minor scale and can often be helped by avoiding certain foods and increasing consumption of others.
How to prevent inflammationIt's impossible to prevent inflammation entirely as there are always bodily processes occurring that may lead to illness or injury, however, we can do our best.
Hechtman states "Research suggests that many common inflammatory conditions may be affected by certain food allergy, intolerance or sensitivity reactions that contribute to inflammatory symptoms. Removal of these foods from one's diet has been shown to significantly reduce common inflammatory symptoms & improve an individual's general health & well-being."
Foods that increase inflammation include sugar, alcohol, caffeine, high fat and processed foods and animal products high in saturated fats such as red meat. Luncheon meats and foods such as bacon, ham and salami often contain nitrites, which have been linked to the incidence of colorectal cancer by the World Cancer Research Fund.
Another possible source of inflammation comes from the Solonaceae family, otherwise known as the Nightshade group of foods. The chemical alkaloid solanine can trigger rheumatic pain in some people, who should try to avoid potatoes, tomatoes, capsicums, eggplant, chillies and tobacco.
Foods that prevent inflammationOmega 3 fats help to produce hormone-like substances called prostaglandins, which help regulate the inflammatory response. Foods such as salmon, mackerel, herring, sardines, flaxseeds and flaxseed oil and walnuts are all great sources of Omega 3 fats and should be included regularly in the diet.
Garlic is a powerful anti-inflammatory food, containing compounds that inhibit lipoxygenase and cyclooxygenase, (the enzymes that generate inflammatory prostaglandins) thus noticeably reducing inflammation. Fresh garlic is better to consume in this case.
Vitamin C has also been shown to reduce inflammation, as a recent study at the University of California in Berkeley demonstrated. Researchers showed that Vitamin C can lower levels of C-reactive protein, a biomarker of inflammation that has been shown to be a powerful predictor of heart disease and diabetes. Vitamin C-rich foods include kiwi fruit, capsicum, tomatoes, broccoli, citrus fruits and berries.
A study by the Journal of Nutrition in April 2006 showed that
cherries can significantly reduce inflammation, especially when eaten every day. Cherry juice in particular has been shown to reduce the pain of gout-associated inflammation as well as ease suffering for arthritis-related aches and pains.
Turmeric has been used for centuries as a medicinal tool in India and China to treat bruises, menstrual pain, flatulence and more. The pigment which colours turmeric yellow-orange, curcumin has been shown to have anti-inflammatory actions comparable to potent pharmaceutical drugs.
Ginger contains potent anti-inflammatory compounds known as gingerols, which have been shown to improve symptoms of patients suffering arthritis and osteoporosis. Ginger also promotes circulation, which may help further reduce inflammation as the blood is able to move freely around the body and bring nutrients to affect sites of inflammation.
Not technically a food,
water is important to mention as it carries nutrients to and hydrates our cells, it detoxifies the body, regulates the metabolism and cushions the joints. Without enough water, the body's cells can't function properly - so eight glasses a day is essential for preventing inflammation. Tip: the next time you have a mild headache, try drinking one or two large glasses of water before popping a pain pill - chances are you're dehydrated and the headache will hopefully disappear.
ConclusionYou may not have heart disease, diabetes or osteoporosis but inflammation can affect everyone in some way. Whether it's a headache, acne or a persistently sore shoulder, consider the factors above and think about reducing your consumption of inflammatory products and increasing your intake of foods which may benefit your body
