By: Donna Byrne
Last week I bombarded you with information about diseases and ailments. The common theme was that they all involve an inflammatory process. The inflammation is what needs to be addressed. I know I go on about inflammation and stress but we are not used to thinking about disease and inflammation. We never go to a doctor to be asked “How is the inflammation?”
If we look at all of the diseases I talked about there is an ongoing inflammatory process in all of them. What’s the bridge? How do we get from inflammation to disease? What is the link? If inflammation is the common factor why can’t we look at inflammation in general? How can we calm down the bodies inflammation when it has become chronic and destructive?
Inflammation is part of the body’s immune response; without it, we can’t heal. But when it’s out of control—as in rheumatoid arthritis—it can damage the body. As well it is thought to play a role in obesity, heart disease, and cancer. Foods high in sugar and saturated fat can spur inflammation. “They cause over activity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels,” says Scott Zashin, MD, clinical professor at the University Of Texas Southwestern Medical Center in Dallas. One non invasive way we can help reduce chronic, destructive inflammation is by changing what we eat! Don’t go away annoyed now. Some of the changes may be delicious!! How you eat may help you avoid all kinds of illness and inflammation. This attempt may save your life. The alternative is “Take a pill to decrease inflammation?” or wait until illness takes over?
Try it you might like it… Following are a few examples of minor changes to our food intake that can make huge improvements to your health. Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways: In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least. Even if you gradually add fish to your diet you can see improvement.
Next try consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. That’s because whole grains have more fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood. Whole grains usually have less added sugar as well. Not all products labeled “whole grain” is much healthier than their refined counterparts. To be sure you’re getting the benefits, look for foods with a whole grain as the first ingredient and no added sugars.
Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves.
Another source of inflammation-fighting healthy fats is nuts—particularly almonds, which are rich in fiber, calcium, and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation.
Milk products are sometimes considered a trigger food for inflammatory diseases like rheumatoid arthritis, because some people have allergies or intolerances to casein, the protein found in dairy. But for people who can tolerate it, low-fat and nonfat milk are an important source of nutrients. Yogurt can also contain probiotics, which can reduce gut inflammation. “Foods with calcium and vitamin D, such as yogurt and skim milk, are good for everyone,” says Karen H. Costenbader, MD, associate professor of medicine and rheumatoid arthritis doctor at Harvard Medical School. In addition to their anti-inflammatory properties, she says, “it is important to get enough calcium and vitamin D for bone strength, and possibly reduction of cancer and other health risks.”
We have heard all of this before but putting it in the context of reducing chronic inflammation makes sense to me. If all disease is some sort of ongoing inflammatory process why not try to avoid it? “You are what you eat” Corny but true. Add this change to trying our Magnesphere Therapy…a non invasive, non chemical, no side effects way to decrease inflammation!!
Comments, ideas, suggestions are welcome.
Contact me: email@example.com
Or at 514-695-3131 Monday to Friday between 8:30 to 4:30.
Health Access Home & Nursing Care