Inflammatory issues are becoming increasingly common in many societies. Inflammation is closely linked to gut health and increases risk of chronic illness. Check out the list of anti-inflammatory foods below, plus foods to avoid.
Fortunately, there are many things you can do to reduce inflammation.
Enjoying a healthy lifestyle, with quality foods, is key to reducing risk of chronic inflammation and potentially chronic illness.
Remember, any lifestyle changes can be challenging, just move forward one step at a time.
Are you wondering what inflammation is and what you can do about it? What are inflammatory foods? Have you wondered about phytates and lectins?
Read on for what to eat, what to avoid and what to do to reduce inflammation in your body...
Nurturing a healthy body means:
Eating whole foods, reducing toxins, exercise and mindfullness. Reducing inflammation could be life changing for you.
Diseases which may be caused or exacerbated by chronic inflammation include the following:
Type 2 Diabetes
Dementia
Alzheimer's
Heart Disease
Cancer
IBS
Depression
Anxiety
Arthritis
Asthma
Obesity
Endometriosis
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What is inflammation?
Inflammation is the body's response to pathogens, such as harmful bacteria and viruses, damaged cells, or irritants, like a splinter in your finger. The body releases chemicals which create an acute immune response, releasing antibodies, proteins and extra blood supply to the area. The area may become red and inflamed.
Acute inflammation
Inflammation is a normal response to stress, illness or injury. This acute inflammation is a necessary part of responding to the invader and is a short term response.
In many cases, with rest and nourishing foods, the body will heal itself, then return to normal.
Signs of inflammation are assessed by health professionals:
Rubor (redness)
Tumor (swelling)
Calor (Heat)
Dolor (Colour)
Chronic inflammation:
However, long term inflammation may occur when the body's stress response continues and remains in a state of alert.
This can be due to an untreated infection or can be caused (or exacerbated) by lifestyle influences such as:
Diet, stress, exposure to toxins and lack of exercise. This is known as chronic inflammation. Chronic inflammation is not always so obvious and is referred to as "hidden inflammation".
If your body is in a state of chronic inflammation, this will eventually damage healthy cells and organs, leading to tissue death and possible disease. Read on to find out how to avoid this and nurture the 37 trillion amazing cells which make up you.
Symptoms of chronic inflammation:
pain
persistent infections
weight management challenges
depression
gut and digestion challenges
fatigue
Toxins & our gut microbiome
Exposure to toxins mostly occurs without us knowing. They are in everyday items such as cosmetics, cleaning products, plastics, on shopping receipts, coatings on new furniture and in new cars, non-stick cookware, pesticides in food, linings of tinned food, fragrances in clothes' washing liquid and scented candles.
Toxins affect the health of the body's microbiome. Our body's microbiome includes beneficial bacteria, fungi and viruses which live on and inside of us. Our existence and health of our bodies depends on our relationship with our microbiome, and the messages shared between good bacteria and organs in the body, which ensure we can function properly.
The topic of chronic inflammation pops up regularly in discussions about health. This is a growing problem, as busy life-styles and stretched finances have us reaching for take away food and cheap food products and reduced opportunities for exercise and rest. Exposure to toxins plays a huge role, because they affect messaging via hormones and gut bacteria. These messengers become confused, disrupting the delicate balance of processes in our bodies.
Eat well now, don't wait!
Here's a piece of advice from a
biodynamic farmer...
"People come to me when they get cancer, wanting to buy my kale & rocket, to help heal their body, why don't they come and buy kale & rocket before they get cancer?" ... now THAT is the million dollar question!
The good news is that preventing and reducing chronic inflammation in your body is possible, with healthy life-style choices. Studies have shown that reducing foods such as refined carbs, soft drinks and processed meats, and increasing foods such as fish, ferments, green veggies and avocado, can help to reduce inflammation and risk of chronic illness.
Anti-inflammatory foods.
Studies show that healthy food is key for a healthy gut, body and mind.
Healthy, anti-inflammatory foods are rich in vitamins and minerals.
The following foods contain special compounds, such as antioxidants, to protect cells from damage and potential cancer. Including foods with healthy fats will nourish the body, reducing risk of heart disease and a wide range of other chronic illnesses.
Extra Virgin olive oil
Fish - Source wild caught where possible and enjoy with quality carbs, veg and salad
Turmeric and other spices such as clove, nutmeg and cinnamon. (*Add black pepper to the turmeric to ensure absorption of curcumin into the body).
Green veg - a variety: beans, asparagus, avocado, peas, kale, spinach, cabbage, leek, artichoke, microgreens, herbs.
Berries: blueberries, raspberries, goji berries, strawberries, blackberries
Brassica veg: broccoli, cabbage, bok-choy, rocket (arugula)
Pre-biotic veg: asparagus, Jerusalem artichoke, leeks, apple
Eat the rainbow. A diet rich in vegetables and fruits will provide antioxidants to protect your body's cells from damage, varying in flavour, texture and colour - some raw, some cooked. Beetroot is great - packed with healthy nutrients and special compounds to boost cell health
Garlic
Ferments, sprouts & probiotic foods: natural yoghurt, sauerkraut, miso, kombucha, kefir
Legumes - such as chick peas, black beans, lentils, are an excellent source of protein and fibre. They have many essential nutrients, including lignins. Legumes were part of the diets of people living in the Blue Zones - the healthiest 5 populations in the world (*see notes below about digesting legumes)
Nuts & seeds provide healthy sources of protein, fat and other nutrients, such as vitamin B, magnesium and zinc.
Mushrooms
Small amounts of slow cooked meat, or meat cooked at low temps - (grass fed/pasture-raised)
Eggs (pasture-raised)- surrounded by healthy carbohydrates, such as quinoa and sweet potato and veggies
Healthy fats, from avocado, olive oil, walnuts, hemp seeds, small amounts of coconut, real butter and pasture-raised animal products, accompanied by salad or veg
Green tea
High-fibre foods, such as sweet potato, quinoa, brown rice, buckwheat, oats, konjac root
Seaweed
If you eat bread, choose good quality sour-dough rye, with no additives.
Avoiding inflammatory foods:
It's not easy to change the way you eat, however it is still a choice and something which you have some control over. If this is challenging for you, try swapping one food at a time, set achievable goals. Give it a go! Check out the habits blog.
Avoid the following, and source healthier swaps:
Processed meats
Fast food (which may be high in refined carbs, HFCS & unhealthy fats)
Too much dining out (even a good restaurant may use cheap oils, GMO crops and flavourings)
Deep fried food (even healthy fats change when overheated)
Sugar
Alcohol
High Fructose Corn Syrup (HFCS- likely to increase risk of type 2 diabetes more than regular sugar)
Eating too much meat & diary, especially with refined carbs. NOTE: If you enjoy meat & diary, remember to consume plenty of veggies, high fibre foods and fruit.
Refined carbohydrates such as white flour based crackers, pasta and bread
Processed foods with "fake" ingredients, often derived from GMO crops, such as the following:
soy lecithin
maize starch
high fructose corn syrup
canola oil
soy bean oil
zanthan gum
trans fats, hydrogenated fats, margarine
"E" numbers
artificial flavourings, colours, stabilisers and preservatives
Always read the labels.
Healthy lifestyle choices are key to reducing inflammation. These are within reach for most of us.
Each tiny step toward a healthier you, is worthwhile.
You've got this!
Nightshades may also be inflammatory for some people, so what are they? Are they good or bad?
These are also highly nutritious foods, with a raft of vitamins and minerals, fibre, and fuel for the good gut bacteria.
tomato
potato
capsicum/peppers
eggplant
Nightshades are part of the solanaceae family. There are up to 2,000 species of plants in this family, many are poisonous.
These foods listed above have been highlighted by some people as being foods which may cause inflammation and allergies. Research is continuing and much of the information is anecdotal. However, there are a wide range of other vegetables to swap, so it may be beneficial to you to cut them out for a while.
Try swapping for a few weeks. Remember, to keep notes on your symptoms and how you were feeling, before and after eating nightshade foods
GUT HEALTH IS KEY.
Your gut microbiome is key for good digestion and reducing inflammation in your body. I've put together a guide to building gut health and the role of your gut microbiome. Check it out...
I've outlined foods in this blog, which can help reduce unwanted, chronic inflammation in your body. For more info about extra healthy foods, have a look at the blog on antioxidant foods.
Do you have a success story about reducing your chronic inflammation? I'd love to hear it.
Note to younger self: Look after your body - you only have one.
Good health is about habits and is a whole-life journey. Building strong bones, a robust immune and healthy cells will help you have a healthy body, to live life to the full. It's never too late to improve your lifestyle and reduce risk of disease. Your body will start healing the day you start looking after it.
There are tests to determine inflammation in your body - talk to your health practitioner if you wish to seek a test.
Do you feel that you need to shape up some healthier habits, but find change challenging?
A health kick often starts with derivation and cutting things out, how about adding more, rather than taking away! Let's focus on what you CAN have and CAN do, rather than what you can't have or do.
Here's some ideas to get you started:
Start the day with a glass of water with lemon
Add new one veg to the day
Add one extra fruit to the day
Add quinoa or sweet potato to a meal
Add carrot sticks to the cheese and crackers plate
Add a couple teaspoons of natural yoghurt to your fave yoghurt
Do 2 mins walk outside
Park the car further from the destination
Write down 3 good things about your lifestyle - focussing on positive health habits is empowering. However small, these habits snowball into bigger things!
Personal story:
I have experienced inflammation in my body, although didn't realise it until later.
Eversince childhood, I experienced hay fever. I was always sniffly and clearing my throat.
Later, I started getting some aches, especially in my hips in my 40s and invariably throughout my body more recently (since menopause). I thought I was eating well and my digestion felt fine, however, since removing certain foods, increasing healthy fats and veggies, my health issues are much improved.
I also experienced some mental health challenges at various times throughout my life, which included low resilience, anxiety and mood swings.
INFLAMMATION can cause a wide range of health issues. Everything is linked. Hay fever (allergies), body aches and mood can all be improved when you feed your body the right foods (This is individual).
I've eating well during the past 10 years, however a couple of years ago increased the healthy fats and vegetables, and 95% reduced nightshades & wheat. This has made a huge difference to me. I do what is achievable! Sometimes there's less choice, if you go out to dinner.
Other lifestyle changes include:
Pilates, with Beth (My Pilates Time) and yoga workouts have made a big difference to my flexibility.
Mindfulness.
Reducing toxins.
I generally feel great, have less aches, less hay fever allergies and my mood is more stable. My resilience is significantly better, when faced with adverse situations.
Sticking to the following is working for me, and am happy with how I am feeling most of the time:
Eliminating (or reducing) wheat, sugar, alcohol, nightshades, food additives, GMO foods and derivatives. It's easier than you think to replace pasta and bread - simply steam or bake trays root vegetables in stead! Sorry, I can't offer alcohol substitutes. Only to suggest alternating alcoholic drinks with mineral water, or fruit infused water. Gaining sugar from fruit, dried fruit and honey is also easier than you think! Scroll down for anti-inflammatory foods.
Investing time and energy in food prep.
Increasing healthy fats such as olive oil, avocados, fish oil, MCT oil, nuts & seeds.
Increasing green veggies, radish, beetroot and mushrooms and other foods listed later in the blog.
Building a robust gut microbiome - more later.
Each of us is totally unique and what one person's body can tolerate, will be different from another person.
Exercise and getting a blood test to check mineral deficiencies, are also key to ensuring your body has everything it needs in order to function optimally.
This blog is general information, not medical advice, I hope you found some interesting snippets here.
Let's chat, so you can learn more about eating toward an healthier you and find out how our coaching sessions would work.
As a whole-food nutritionist, I offer individualised program, tailored to your unique needs.
Not ready for health coaching? Follow me on instagram, I share plenty of nutrition tips and healthy lifestyle ideas. @_thenaturalspace_
You've got this! Laura x
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