There are many ways to stop the effect your diet has on inflammation. The easiest is adopting an anti-inflammation diet. Here are the three beginning steps to starting the diet off right.
Anti-inflammatory or antiinflammatory refers to the property of a substance or treatment that reduces inflammation or swelling.
Anti-inflammatory drugs make up about half of analgesics, remedying pain by reducing inflammation as opposed to opioids, which affect the central nervous system.
Prostaglandins are hormone-like substances that affect the body in variety of ways, also regulating inflammatory mediation. An anti-flammatory diet includes less foods that create inflammation-causing prostaglandins (PGE2) in the body, and more foods that create anti-inflammatory prostaglandins (PGE1 and PGE3).
Suggested diets to reduce inflammation include those rich in vegetables and low in simple carbohydrates and fats, such assaturated fats and trans fats. Anti-inflammatory foods include most colorful fruits and vegetables, oily fish (which contain higher levels of omega-3 fatty acids), nuts, seeds, and certain spices, such as ginger, garlic and cayenne. Extra-virgin olive oilcontains the chemical oleocanthal that acts similarly to ibuprofen. Those following an anti-inflammatory diet will avoid refined oils and sugars, and show a preference for so-called anti-inflammatory foods in their meal choices.
Omega-3 fatty acids have been shown to disrupt inflammation cell signaling pathways by binding to the GPR120 receptor.
Fruits, Vegetables and Seafood are Good
Vegetables that offer a deep color are often better for your health. These deep colors often mean higher fiber content and better anti-inflammatory effects on the body. Herbs are also fantastic additions to an anti-inflammation diet.
Here is a list of foods and herbs that will best help you to gain control over your inflammation.
When choosing seafood, the smaller the fish the better. Mercury is present in all fish and this is a compounding element. Eating the smaller fish like sardines, means eating from the lower end of the food chain with less mercury.
The idea is to boost healthy foods and eliminate unhealthy foods so for every good food you choose as part of your anti-inflammation diet, try taking out a processed food or fatty meat.
Increase Essential Fatty Acids (EFAs)
There is talk all over the Internet and in print about the power of EFAs. These fatty acids are present in nearly every food we eat, but the ratio of the different fatty acids is important as well as general consumption. Most people consume far more Omega 6s than Omega 3s and that can reduce the healthiness of even the best anti-inflammation diet.
Foods rich in Omega 3s include fish oil, olive oil, avocado, walnuts and grapeseed oil. An Omega 3 supplement can also be taken to boost this EFA in the diet. While flaxseed oil is the best source of Omega 3s, a fish oil supplement can also be chosen. It is important to make sure the fish oil is mercury free and tested for heavy metals.
Nuts and seeds are also perfect sources of EFAs. There is nothing hard about adding a handful of nuts or seeds to a salad or as a snack every day. For people with nut allergies, soy provides a healthy alternative. Soy is also a good source of lean protein which also has an anti-inflammation effect.
You may also hear about Omega 9 fatty acids. These are naturally occurring in the body, but that does not mean the amounts of this EFA when compared to Omega 3 and Omega 6 should not be taken into consideration. The effect of EFAs is heavily dependent on balance.
Final Step – Take Out the Harmful Foods
So far, stepping into an anti-inflammation diet has been really easy. During the elimination phase, however, some people have trouble giving up the foods they have grown to love the most. When listing the foods that need to be eliminated for their inflammatory effect on the body in order of importance, the list would include:
Potential Food Allergens
Trans fats are present in hydrogenated oils like margarine. Despite many labels ready “0 trans fats”; they are still in those products in small amounts. Sugar is just not good for the body. Replacing processed sugar with natural cane may be a healthier alternative. Refined carbohydrates include processed flour which is used in nearly every loaf of bread and baked goods sold in a package. Try baking for yourself with whole grain flour instead.
Food allergens often include gluten, soy, eggs, dairy and nuts. These foods will increase inflammation in the body immediately if there is a food allergy. Medical food allergy testing can provide a specific list of food that will cause a reaction in the body. If you want to find out which foods you are allergic to on your own, keep a journal and eliminate the foods one by one for a few days. Then, eat the food in question to see if there is a change or reaction. Mild food allergies often affect gastrointestinal systems with constipation or diarrhea. Rashes and hives, both inflammatory responses, may also appear.