This week's blog comes curtesy of Harvard Medical School. The article investigates the benefits of non-invasive and less risky modalities such as diet modifications to assist with inflammation and thus chronic disease management. Medications time and time again are often used as the first line of treatment, partly because its a quick fix, but are we doing more harm than good in the long term?
Before understanding how diet plays a role in reducing inflammation in our bodies its important to understand what it is and how it operates on a cellular level. Inflammation is a process by which their is a malfunction within the immune system - body is trying to fight against things that harm it. It could be related to a virus, bacteria or even injury. It occurs often on an acute level (i.e cut or abrasion) or on a chronic level (i.e cancer, heart disease, arthritis). Keeping in mind for the best part we may not even know its occurring without any obvious signs (i.e fatigue, fever). More commonly external signs and symptoms include; redness, swelling, hot to touch and pain upon movement.
Below are a list of foods that cause inflammation as well as foods that help reduce inflammation.
Inflammatory foods
Try to avoid or limit these foods as much as possible:
refined carbohydrates, such as white bread and pastries
French fries and other fried foods
soda and other sugar-sweetened beverages
red meat (burgers, steaks) and processed meat (hot dogs, sausage)
margarine, shortening, and lard
Anti-inflammatory foods
An anti-inflammatory diet should include these foods:
tomatoes
olive oil
green leafy vegetables, such as spinach, kale, and collards
nuts like almonds and walnuts
fatty fish like salmon, mackerel, tuna, and sardines
fruits such as strawberries, blueberries, cherries, and oranges
Recent research suggests that adopting a Mediterranean diet not only helps lower the inflammation within the body but is said to play an important role in physical (cardiovascular) and emotional regulation long-term. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443792/
Before making the switch its always important to consult with a GP or dietitian. Speak to your Exercise Physiologist today on how diet and physical interventions can assist in combatting inflammation and chronic disease prevention for the future!
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