Inflammation of the joints has an unfortunate ripple effect which can undermine your health and affect your life. Follow one of the many anti-inflamatory options and see what suits you best.
In the hustle and bustle of daily life, preparing a quick, nutritious, and anti-inflammatory lunch is essential. We've curated eight mouthwatering recipes
When you choose to switch over to an anti-inflammatory diet plan, consider incorporating these 17 foods foods that fight inflammation.
Warm, savory, creamy, or brothy, these recipes are filled with gut-boosting ingredients.
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I also recently found out that a good friend of mine has all of the factors for rheumatoid arthritis (RA), but so far she's physically asymptomatic (that is, no joint pain). Although she doesn't yet have the physical symptoms, she's concerned about her risk of developing all kinds of inflammation-related chronic disease, and how she can adjust her diet to combat inflammation. Dr. Andrew Weill has a helpful visual anti-inflammatory diet tool - a new food pyramid: And I found this really great site that someone who suffers from RA put together that has tons of resources. This particular individual has cut out wheat and dairy products and found that to be the most helpful. It seems like the basic answer for RA is to eat a healthy, Mediterranean-style diet rich in whole foods (fruits, vegetables, legumes, and whole grains for vitamins, antioxidants, and fiber, cold water fish and certain nuts/seeds for omega-3s and protein, lots of olive oil) and low in sugar, meat, refined carbohydrates and saturated fat, and to figure out if you have any food sensitivities that cause inflammation. A lot of folks with RA start out by eating a "Stone Age" or "hunter-gatherer" diet — only fruit, vegetables, seeds, meat, and fish for one month — and then they start keeping a journal while they reintroduce other types of foods, one at a time, to see if any particular type of food is causing inflammation. The most common RA-exacerbating foods are wheat, milk and other dairy products, corn, beef and nightshade family foods (tomato, potato, eggplants, peppers and tobacco). The casein (milk protein) in dairy and gluten (wheat protein) seem to be very commonly cut out by RA sufferers. Periodic fasting has also been studied and seems to help RA sufferers. For RA, there is a lot of research showing that the following nutrients help: 1. Omega-3 fatty acids, which you get from (4-6 servings/week) of cold water fish like salmon (choose wild pacific salmon), herring, mackerel, sardines, cod and halibut, also flaxseed and walnuts, and which are anti-inflammatory (human studies with marine omega-3 fatty acids show a direct relationship between increased consumption and diminished C-reactive protein levels); 2. Vitamin D, which you get in salmon, shrimp, sunflower seeds, eggs and vitamin-D fortified milk products (if you don't have any milk protein sensitivity), organically grown fruits and vegetables, and extra virgin olive oil (vitamin D is getting a lot of attention right now; the guidelines were just rewritten for daily recommended consumption, and most people who are getting tested nowadays find out they're considered to be vitamin D-insufficient); 3. The Mediterranean diet as a whole (pioneer study on the effect for RA sufferers is published in the Annals of the Rheumatic Diseases), which is rich in fish, olives and olive oil, legumes, and fresh produce (and low in simple carbs, meat, and dairy fats). Extra virgin olive oil contains oleocanthal, which very similar chemically to ibuprofen, and this may explain why it is anti-inflammatory; 4. Vitamin E (high in kiwi, whole grains, collard greens, dark leafy lettuces, almonds, sunflower seeds); 5. Antioxidant-rich (whole) fruits and vegetables - the bioflavonoids (plant compounds) have anti-viral, anti-inflammatory, and anti-tumor activity (the more brightly colored and the greater the variety, the better; the ones with some bitter tasting compounds are also high in antioxidants; one trick I like to use is, on a weekly grocery shopping trip, buy the rainbow — tomatoes, carrots, yellow bell peppers, dark green leafy vegetables like spinach, blueberries, beets...); and 6. Antioxidant-rich tea (white, green, and black). Simple carbs, saturated fats, and vegetable oils that contain linoleic acid and are high in omega-6 fatty acids increase inflammation (corn oil, soybean oil, sunflower oil, wheat germ oil, and sesame oil). Once people are on medication for RA there is a whole host of dietary guidelines, particularly concerning supplements, because certain of the RA medications make it harder to absorb certain nutrients.
Soups can be an important part of your high fiber regimen that may help avoid future occurrences of Diverticulitis. Here are 17 soup recipes.
The 5 best anti-inflammatory diet foods you need to eat daily. You can easily add these superfoods to your smoothies, salads, lunch or dinner!
Easy-to-read anti-inflammatory food lists for vegetables, fruits, grains, legumes, proteins, fats and more. Great reference for anti-inflammatory diets.
Are you looking for natural ways to reduce inflammation in your body? Discover 10 delicious anti-inflammatory foods that can improve your health and well-being.
Inflammation is your body’s way of fighting infections, injuries, and toxins. When cells are damaged, chemicals are released that trigger an immune respons
Raise a glass to these anti-inflammatory drinks, like Turmeric Latte and a Green Smoothie recipes, you can make at home with simple, healthy whole foods.
In this article, you will learn what inflammation is and how to use anti-inflammatory herbs instead of non-steroidal anti-inflammatory drugs.
Give this seven-day rheumatoid arthritis meal plan a try. We map out a week of tasty anti-inflammatory meals and snacks your joints will love!
At DietingWell, we believe in the power of polyphenols! Check out our latest blog post to learn which foods are highest in polyphenols and the benefits of adding them to your diet. #polyphenols #dietingwell #healthyliving
When you choose to switch over to an anti-inflammatory diet plan, consider incorporating these 17 foods foods that fight inflammation.
Easy-to-read anti-inflammatory food lists for vegetables, fruits, grains, legumes, proteins, fats and more. Great reference for anti-inflammatory diets.
What is inflammation? Almost every disease in the body is caused by some sort of inflammation. Inflammation can be caused by eating processed foods and its why those with obesity are at a much greater risk of diseases such as diabetes, heart disease and cancer. Inflammation can also be caused by other factors such as stress and pollution. Specific inflammation can lead to pains, headaches and arthritis. Including the following anti-inflammatory foods in your diet will therefore reduce the risk of health complications and help you live a healthier and happier life! Here are my favourite 10 anti-inflammatory foods and I have included top tips for each food, on how to incorporate them into your diet. 1. Cinnamon Cinnamon has been used for centuries as an anti inflammatory and studies have demonstrated that it can improve symptoms of a wide variety of inflammatory disorders such as gastric inflammation and arthritis. With arthritis, not only does Cinnamon reduce specific inflammation, it also boosts blood circulation in the body which reduces the pain. Top tip: Try sprinkling it on some cooked apples in the morning, or in your porridge. I also like to add it to curries or middle eastern inspired dishes. 2. Turmeric Turmeric is anti-inflammatory due to its high content of curcumin, a powerful anti-inflammatory nutrient. Actually, in Spanish, turmeric is ‘curcuma’ which is alike to its powerful compound curcumin. It may be hard to reap the benefits of turmeric by a little sprinkle in your curry but it definitely is better than nothing. Some people, including myself, take turmeric tablets like these. Top tip: As said above, I like to take turmeric pills. Alternatively, you could buy fresh turmeric and grate it into smoothies or stews. If you only have the powdered version, that’s also ok! Load your curries up with this extremely healthy spice. 3. Ginger Gingerol, shogaol, and paradol, which are the active constituents in ginger, are what make this spicy root so anti-inflammatory. Studies have shown that ginger inhibits the production of the pro-inflammatory cytokines that make inflammation happen more frequently in the body. Top tip: grate some into water in the morning (maybe add some lemon to offset the strong taste). Ginger teas are also great. I like to add ginger when I make sauces for my stir-fries: lemon, ginger and soya sauce boosts the flavour and the nutritional content. 4. Berries Berries are full of antioxidants so it would be right to assume that they are also very anti-inflammatory. I love berries because 1. They are tasty but 2. They are a great natural source of energy and keep blood sugars stable. They are also thought to be one of the best ‘anti-ageing’ foods out there. Top tip: frozen berries are cheaper and take only 30 mins to defrost in a bowl of water. You could buy a range of berries such as blueberries,s raspberries, strawberries and blackberries, and load up your breakfast with them every morning, as it is better to eat them in the morning. Also, eating a range of foods is better for your gut health - see post here). 5. Fatty Fish As well as been an excellent source of omega 3 (read about the importance of Omega 3 in my post here), fatty fish such as salmon, sardines, anchovies contain anti inflammatory properties. Top tip: Smoked salmon pasta is one of my favourites. I like to mix some courgette and plant-based cream with some gluten-free pasta and salmon for an extremely tasty meal. Warning: I personally don’t buy farmed salmon as they contain high levels of contaminants and the dyes used are to make the malnourished fish look more ‘natural’. I stay away from Scottish salmon and opt for Wild Alaskan or Wild Norwegian salmon instead. 6. Avocados Avocados are also a great source of monounsaturated fats including oleic acids which appear to have some anti inflammatory properties. A small proportion of the avocado is omega-3, a type of polyunsaturated fat with strong anti-inflammatory properties. Top tip: Avocado on toast is always a classic but I also love to have guacamole as a dip. You could also try creating a Mexican bowl with beans, brown rice, peppers, onions and some sliced avocado. Avocado oil is also a great shout and its what I use for cooking on a high heat due to its high smoke point. 7. Peppers Many people don’t know that ½ of a red bell pepper contains 100% of your daily amount of vitamin C. They are packed with antioxidants such as quercetin, which showed to reduce a marker of an inflammatory disease called sarcoidosis. If we look at chilli peppers, they contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier ageing. Top tip: Chop up peppers into strips or cubes and add them into any meal: curries, stews, chillies, stir-fries. They are even better raw so add them to salads or use them to dip into guacamole for a double whammy. 8. Mushrooms Mushrooms contain phenols and other antioxidants that provide anti-inflammatory protection. A type of mushroom called ‘lions mane’ is great for reducing inflammation caused by obesity-related illnesses. Top tip: Mushrooms can be used in a variety of dishes: risottos, stir fries, curries etc but you can also buy tablets. I particularly like this Mushroom Complex supplement which has Chaga, Cordyceps, Shiitake, Reishi, Lions Mae and Maitake with zero additives and is 100% vegan. 9. Grapes In one study, people with heart disease who consumed grape extract daily experienced a decrease in inflammatory gene markers. Unfortunately, I'm not sure we could count wine in this as alcohol is definitely inflammatory. Top tip: Try freezing grapes and eating them – they taste so delicious, especially on a hot day! 10. Extra virgin olive oil Studies show that this amazing source of monounsaturated fats also reduces risk of heart disease, brain banker amongst other serious health conditions; A study into the Mediterranean diet showed that inflammatory markers were significantly decreased in those who consumed 50ml of olive oil daily. It just so happens that olive oil is a great source of healthy fats too. Top tip: If you don’t want to do a shot of olive oil every morning like some of those in Spain and Greece, try pouring it on sourdough toast or bread as a snack with a pinch of high-quality salt. I wouldn’t recommend frying with olive oil as it releases toxins at high heat, as explained in my previous post. Bonus: Dark Chocolate / Cocoa The pure form of chocolate is packed with antioxidants and flavonols which are responsible for the anti-inflammatory effects. Note that cows milk is inflammatory so milk chocolate isn’t really going to cut it. Chocolate with >70 cocoa is what we should be aiming for. Top tip: buy cocoa powder and include in your porridge or granola for a chocolatey flavour and a health boost. Inflammatory foods In addition to filling your diet with nutritious anti-inflammatory ingredients, its important to reduce consumption of foods that can promote inflammation. This includes processed foods like fast food, frozen meals, fried foods, sodas and fizzy drinks, processed meats and hydrogenated oils. Refined carbohydrates have also been linked to increased inflammation: these are items such as white bread, pasta, white rice and crackers. I hope this post helped you in some way. Whether you incorporate the mushroom complex or turmeric tablets into your life; or simply a couple of new fruits and veggies into your diet, it will make a difference! I hope to continue to provide information to help you live your healthiest, most fulfilling life! Disclaimer: This post may contain affiliate links. This means that any purchase you make from the links - I will get a very small commission. This does NOT result in any additional cost to you, and the affiliate money earnt will go back into creating the best content. Thanks for your support!
These dinners are packed with nutrients that can help alleviate symptoms of chronic inflammation such as joint stiffness, mental fog, and muscle aches. With
This is a comprehensive anti-inflammatory grocery list that's Gluten-Free, Dairy-Free & Soy-Free that will help with internal inflammation.
As we age, the body can become more susceptible to chronic inflammation due to various factors. These inflammatory markers include poor diet and lifestyle choices, environmental pollutants, stress, and chronic infections. Inflammation is also simply a natural response to injury or illness. Still, when it becomes chronic, it can cause long-term health problems. The good
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Dr. Laura Belus, Naturopathic DoctorDr. Laura Belus is a Naturopathic Doctor that focuses on detoxification and hormone balance for weight loss, stress management, and greater energy. She believes in making simple, yet powerful, changes to diet & lifestyle habits that create lasting results. She practices in Mississauga and Toronto. drlaurabelus.com
