"Inflammatory Diet" and Chronic Aches & Pains

By: Adam Swanson, CPT, T.P.I CGFI It is becoming increasingly evident that chronic inflammation is the root cause of many serious illnesses - including Heart Disease, many Cancers, Alzheimer's disease, Chronic Pain, Allergies, Parkinson’s disease, and Cardiovascular disease. We all know inflammation on the surface of the body as local redness, itching, swelling and pain. It is part of the body's healing process, bringing blood and nourishment to a site of injury or infection. But when inflammation persists or serves no purpose, it damages the body and causes illness. Things like Stress, lack of exercise, genetic predisposition, and exposure to toxins (like artificial sweeteners, tobacco, and most alcohol) can all contribute to such chronic inflammation, but dietary choices play a big role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks. Below is a list of the top ten Inflammatory foods that are most common in the American diet as well as a list of the the top ten Anti-Inflammatory foods that may help cure many day to day persistent health issues you might be having.

TOP 10 INFLAMMATORY FOODS

1. Sugar: Sugar is everywhere. Try and limit processed foods, desserts and snacks with excess sugar. Opt for fruit instead.

2. Common Cooking Oils: Safflower, soy, sunflower, corn, and cottonseed. These oils promote inflammation and are made with cheaper ingredients.

3. Trans Fats: Trans fats increase bad cholesterol, promote inflammation, obesity and resistance to insulin. They are in fried foods, fast foods, commercially baked goods, such as peanut butter and items prepared with partially hydrogenated oil, margarine and vegetable oil.

4. Dairy: While kefir and some yogurts are acceptable, dairy is hard on the body. Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives and even breathing difficulties.

5. Feedlot-Raised Meat: Animals who are fed with grains like soy and corn contain high inflammation. These animals also gain excess fat and are injected with hormones and antibiotics. Always opt for organic, free-range meats who have been fed natural diets.

6. Red and Processed Meat: Red meat contains a molecule that humans don't naturally produce called Neu5GC. Once you ingest this compound, your body develops antibodies which may trigger constant inflammatory responses. Reduce red meat consumption and replace with poultry, fish and learn cuts of red meat, once a week at most.

7. Alcohol: Regular consumption of alcohol causes irritation and inflammation to numerous organs, which can lead to cancer.

8. Refined Grains: "Refined" products have no fiber and have a high glycemic index. They are everywhere: white rice, white flour, white bread, pasta, pastries... Try and replace with minimally processed grains.

9. Artificial Food Additives: Aspartame and MSG are two common food additives that can trigger inflammation responses. Try and omit completely from the diet.

10. Fill in the Blank: Do you constantly have headaches or feel tired? Sometimes, you may develop an allergy to a food and not even know it. Coffee, certain vegetables, cheese... there might be a trigger you aren't even aware of. Try and take a few foods out to see how you feel and slowly incorporate them back in to see if there might be a hidden culprit lurking in your diet!

**TOP 10 ANTI-INFLAMMATORY FOODS**

1. Wild Alaskan Salmon: Salmon contains anti-inflammatory omega-3s (wild is better than farmed) and has been known to help numerous ailments. Try and incorporate oily fish into your diet twice weekly. If you don't like fish, try a high quality fish supplement.

2. Kelp: High in fiber, this brown algae extract helps control liver and lung cancer, douses inflammation, and is anti-tumor and anti-oxidative. Kombu, wakame and arame are good sources.

3. Extra Virgin Olive Oil: The secret to longevity in Mediterranean culture, this oil provides a healthy dose of fats that fights inflammation, can help lower risks of asthma and arthritis, as well as protect the heart and blood vessels.

4. Cruciferous Vegetables: Broccoli, brussel sprouts, kale, spinach, and cauliflower are all loaded with antioxidants. Naturally detoxifying, they can help rid the body of possible harmful compounds.

5. Blueberries: Blueberries not only reduce inflammation, but they can protect the brain from aging and prevent diseases, such as cancer and dementia. Aim for organic berries, as pesticides are hard to wash away due to their size.

6. Turmeric: This powerful Asian spice contains a natural anti-inflammatory compound, curcumin, which is often found in curry blends. It is said to have the same effect as over-the counter pain relievers (but without their side effects).

7. Ginger: Ginger contains a host of health benefits. Among them, it helps reduce inflammation and control blood sugar. Ginger tea is a great addition to any diet.

8. Garlic: Though a little more inconsistent (in terms of research), garlic can help reduce inflammation, regulate glucose and help your body fight infection.

9. Organic Green Tea: Like produce, this tea contains anti-inflammatory flavonoids that may even help reduce the risks of certain cancers.

10. Sweet Potato: A great source of complex carbs, fiber, beta-carotene, manganese and vitamin B6 and C, these potatoes actually help heal inflammation in the body.