Anti-Inflammtory Diets
Following an anti-inflammatory diet may help reduce body wide inflammation
Common foods that cause inflammation in the body
Refined carbs are found in highly processed foods that contain added flour and sugar. Pastries, biscuits, sugary drinks and white bread are all prime examples of these problematic carbs. Excessive consumption can lead to raised blood sugar levels and inflammation in the body.
Processed meats such as bacon, sausages and beef jerky are associated with diabetes, stomach cancer and heart disease (to name a few.) This is because they contain more AGE’S (advanced glycation end products.) These are harmful compounds that are bad news for your metabolic health.
Artificial trans fats are partially hydrogenated oils – which, in layman’s terms – are used to extend the shelf life of processed foods, like coffee creamer and margarine. Naturally occurring trans fats (found in dairy and meat) don’t have the best rep – but artificial ones in particular can lower good cholesterol and cause inflammation in the body.
Common skin disorders that could be caused by inflammation in the body
Eczema and psoriasis are both inflammatory skin conditions. As a chronic sufferer with eczema, I was determined to discover the triggers and cure myself. Underlying food allergies can play a huge part in causing the inflammation.
A fantastic eczema-friendly diet would include probiotic foods such as kefir, yoghurt and miso soup. Fruits and veggies, such as cherries, apples and kale are also fantastic options. Since following a regulated diet, I’ve cured myself of eczema
Common conditions that could be caused by inflammation in the body
If you have an auto-immune condition like rheumatoid arthritis, Crohns, Ulcerative Colitis, Heart Disease, Cancer, Coeliac Disease, Asthma or Alzheimer’s, changing what’s on your plate won’t necessarily be a magic cure. But an anti-inflammatory diet might lessen the number of flare-ups you have, or it might help reduce your pain levels.
An anti-inflammatory diet is widely regarded as healthy.
Even if it doesn’t help with your condition, it can help lower your chances of having other problems.
What does an anti-inflammatory diet do?
Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.
However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.
The inflammatory effects of sugar
Eczema and psoriasis are both inflammatory skin conditions. As a chronic sufferer with eczema, I was determined to discover the triggers and cure myself. Underlying food allergies can play a huge part in causing the inflammation.
A fantastic eczema-friendly diet would include probiotic foods such as kefir, yoghurt and miso soup. Fruits and veggies, such as cherries, apples and kale are also fantastic options. Since following a regulated diet, I’ve cured myself of eczema
The inflammatory effects of gluten
Gluten is a protein found primarily in staple foods like wheat, barley and rye. From the classic deep-dish pizza to a bowl of Frosties, this protein is found in many western dishes.
Alarmingly, there is an autoimmune disorder known as coeliac disease which causes a gluten intolerance which affects about 1% of the population.
Symptoms of a gluten intolerance include fatigue, bloating, weight loss, cramps and excessive gas.
There are fantastic gluten-free alternatives to the foods you know and love – check out some of my delicious recipes here
The inflammatory effects of alcohol
For those who regularly consume excessive levels of alcohol, they may find themselves with a funny tum. The gut contains a certain amount of good (friendly) bacteria which plays a crucial part in absorbing nutrients and expelling waste (and may also contribute to your mental health.)
Alcohol disrupts the balance of good and bad bacteria. This can lead to intestinal inflammation, which causes organ dysfunction – particularly in the brain and liver.
For those who love a glass of wine it’s important to monitor your intake to keep your body healthy and happy.
The inflammatory effects of Dairy
In recent years, the spotlight’s been shined on dairy and its potential to cause complications in the body. As more people convert to a dairy-free lifestyle, the question of its validity arises.
It’s been estimated that 75% of the world is lactose intolerant, something seen predominantly in African and Asian countries. Symptoms of lactose intolerance include:
Bloating
Gas
Diarrhoea
Abdominal pains
Constipation
In many chronic illnesses such as eczema, psoriasis and IBD, a dairy-free diet is advised to reduce or prevent symptoms.
As dairy is rich in saturated fats, this can worsen pre-existing inflammation. Whether diagnosed as lactose intolerant or simply affected by the other components of dairy, it may be worth eliminating from your diet to improve your overall health.
Curing a chronic illness through an anti-inflammatory diet
A recurring symptom in many chronic diseases is inflammation. It’s seen in diabetes, heart disease, arthritis and many more.
Processed foods, fried foods and foods containing high levels of fructose are a one-way ticket to inflammation city.
Try swapping:
• Simple carbs (white bread, bleached flour, white potatoes) for wholegrains.
• Sugary sweets for fruits and vegetables (berries are especially high in nutrients)
• Animal products for fatty fish, beans, lentils and mushrooms. (These alternatives have so much umami potential.)
There are very few conditions that are not caused by or can be helped by a multiple of things.
Diet can play a huge part but is only one aspect on our holistic health.
Hydration – water is by far the best solution for hydration, you just have to drink it. Sounds easy right; but for many people this could prove difficult. As it is free and abundant, drinking this amazing liquid is the one thing that everyone can do to improve their health – go fill that glass now!
Exercise – Staying active will help both your physical and mental health. Make exercise part of your weekly routine. You don’t have to join a gym or take up running. Taking a few minutes away from your desk every hour, choosing to take the stairs rather than the lift or running around with your children/grandchildren can all increase your heart rate and give your health a boost.
Stress – Stress can cause many physical and psychological symptoms. Make the effort to find out what helps you relax and take steps to incorporating that into your everyday life.