The 11
healthiest foods
Coldwater fish,
including salmon, herring, sar-
dines and tuna, contain anti-inflammatory fats
called omega-3s.Wild salmon has more of these
super-healthy fats than does farmed salmon.
Olive oil
is a great source of oleic acid, another
anti-inflammatory oil. Researchers wrote in the
October 2007 Journal of theAmerican College
of Nutrition that those who consume more
oleic acid have better insulin function and lower
blood sugar.
Dark-green lettuce, spinach, toma-
toes, and other salad veggies
are rich in
vitamin C and other antioxidants, nutrients that
dampen inflammation.
Cruciferous vegetables
, which include
broccoli, cauliflower, Brussels sprouts, and kale,
are also loaded with antioxidants. But they pro-
vide one other ingredient, sulfur, that the body
needs to make its own high-powered antioxi-
dants.
Eating
cherries
daily can significantly reduce in-
flammation. Cherries are also packed with an-
tioxidants and relatively low on the glycemic
index.
Blueberries
are chock-full of natural com-
pounds that reduce inflammation. Blueberries
may also protect the brain from many of the ef-
fects of aging. Frozen are usually less expensive
than fresh, and just as good for you.
Turmeric.
This spice contains a powerful, natu-
ral anti-inflammatory compound, according to a
report in theAugust 2007 Biochemical Pharma-
cology. Turmeric has long been part of curry
spice blends, used in southernAsian cuisines. Buy
powdered curry spice (which contains turmeric
and other spices) and use it as a seasoning when
pan-frying chicken breasts in olive oil.
Ginger.
This relative of tumeric is also known
for its anti-inflammatory benefits, and some re-
search suggests that it might also help control
blood sugar.
Garlic.
The research isn't consistent, but garlic
may have some anti-inflammatory and glucose-
regulating benefits and it may also help your
body fight infections.At the very least, it won't
hurt and makes for a tasty addition to food.
Green tea
. Like fruits and vegetables, green tea
contains natural anti-inflammatory compounds. It
may even reduce the risk of heart disease and
cancer.
Grass-fed beef and other animal foods
.
As opposed to traditional, grain-fed livestock,
meat that comes from animals fed grass also
contains anti-inflammatory omega-3s, but in
lower concentrations than coldwater fish. Free-
range livestock that graze in pastures build up
higher levels of omega-3s. Meat from grain-fed
animals has virtually no omega-3s and too much
saturated fat.
counter to the functional medicine approach to in-
flammation, which strives to support the body’s
natural healing mechanisms. As a functional medi-
cine practitioner, I urge my patients instead to look
closely at their diets, and to supplement with
omega-3s and other natural anti-inflammatories be-
fore turning to aspirin or other non-aspirin
NSAIDs. Let’s look at some simple drug-free ways
to put out the flames.
Restore balance and prevent disease
It’s certainly disturbing that chronic inflamma-
tion is at the root of nearly every modern disease
on the rise today. But accompanying that news is
the opportunity to make everyday choices that
limit the fuel for the fire and profoundly lessen our
chances of disease. Simply being aware of inflam-
mation is a great start.And the more I learn about
the human body, the more I appreciate that we’ve
evolved with all the natural tools needed to main-
tain healthful balance in our systems. Start reducing
chronic inflammation now, so you can improve
your health for the rest of your life!
The writer is a Nurse Practitioner with theWomen To
Women Clinic in Yarmouth, Maine. This article was
adapted from their website.
• Revise your diet: Eat low on the food
chain and try to eat only foods that
will spoil, not those laden with preser-
vatives and artifical coloring. Avoid
sugar, white breads, pasta and starchy
vegetables which can increase inflam-
mation. Eat whole grain products and
brown rice instead. Increase your con-
sumption of vegetables such as broc-
coli, cauliflower, green beans and
salads, which also contain anti-inflam-
matory nutrients. Aim for fresh fruits
and vegetables, not processed in any
way. Avoid polyunsaturated oils like
corn, safflower, peanut or soy which
are high in omega-6 fatty acids. In-
stead, cook with healthier oils like
olive oil, macadamia nut oil or cold
pressed canola oil. Increase your con-
sumption of coldwater fish like salmon,
mackerel and herring which contain
high amounts of omega-3 fatty acids
or supplement with omega-3 or flax
seed oil that can block inflammation
producing compounds.
• Try an elimination diet which can
rule out any food intolerances that
may promote an inflammatory re-
sponse in the body. (See article on
gluten intolerance on next page.)
• Exercise. Exercise releases com-
pounds such as endorphins into the
blood that can soothe inflammation.
• Avoid or modify activities that may
aggravate pain.
• Valued for centuries, ginger has a
long history as an anti-inflammatory
and has properties similar to non-
steroidal anti-inflammatory drugs
(NSAID) like ibuprofen.
• Studies have shown that vitamin E
can also help with inflammation, which
may account for the heart benefits
often associated with this vitamin.
• Calcium and magnesium are impor-
tant minerals in the healing process
and are often depleted in conditions of
inflammation.
• Chamomile, turmeric, green tea,
cat’s claw, boswellia and white willow
bark all have powerful anti-inflamma-
tory properties.
• Take a high quality vitamin and min-
eral supplement to ensure your body
has all the nutrients it needs to oper-
ate properly.
• Get a good night’s sleep! Between
seven and nine hours of uninterrupted
sleep can do wonders to repair and re-
store your system. Though many sci-
entists are still debating why we sleep,
we know that a good night’s sleep is
one of the best anti-inflammatories
out there! So make getting to bed on
time a priority.
• Rebalance your immune system
with probiotics. The beneficial flora
(probiotics) in your body work hard to
protect and rebalance your immune
system. You can help them help you
by eating more naturally fermented
foods like yogurt, kefir, sauerkraut,
kombucha, and kimchee, as well as
plentiful fiber. There are also many
superb probiotic supplements avail-
able.
• Get enough rest and recreation! All
work and no playmakes Jack a sick boy.
Recommendations for wellness...
Diet
Exercise
Vitamin E
Calcium
Rest
June 2010 - sahtak
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