First and foremost, we want to eat a diet rich in fruits and vegetables. A good rule of thumb is to eat a rainbow. In other words we want a wide variety of color in the fruits and vegetables that we eat.
As the connection between silent inflammation and a host of diseases becomes clearer, the case for dietary and lifestyle changes that can combat inflammation has become stronger.
While it was always known that some conditions such as arthritis and acne were a result of acute inflammation in the body, there is mounting evidence that silent inflammation plays a role in heart disease, Alzheimer's, diabetes and some cancers, as well as in the ageing process. Chronic inflammation can be present undetected in your body for years, until it manifests in disease.
Whole grains are also an important component of our daily diet. A diet rich in whole grains helps to lower cholesterol and decrease our fasting insulin level. In other words eating whole grains helps combat type 2 diabetes and heart disease.
Examples of whole grains include whole wheat, bulgur, rolled oats, quinoa, millet, spelt and many others. We typically want about 3 servings of whole grains in a given day. For those with gluten allergies or intolerance, options like quinoa, amaranth, and millet are acceptable.
Illness Treatment and Prevention
Monounsaturated and polyunsaturated fats are considered "healthy", while saturated and trans fats are considered unhealthy and increase your risk of cardiovascular disease. We generally want 4 to 5 servings of healthy fats per day. Good examples of "healthy" fats are avocados, olive oil, and nuts (excluding peanuts). We also want to consume cold water fish in moderation, 3-4 servings per week is a good rule of thumb. Cold water fish like salmon, mackerel and sardines are great sources of omega 3 fatty acids. When choosing our fish, we want to ensure that it is wild caught, not farm raised.
A typical anti-inflammatory diet focuses on fighting inflammation through the consumption of foods that lower insulin levels. To actively reduce inflammation, you should therefore eat foods that have a low Glycemic load, such as whole grains, vegetables and lentils, and consume healthy fats such as nuts, seeds, fish, extra virgin olive oil and fish.
Lean meats, skin-less poultry, eggs, cheeses and other proteins should be utilized sparingly. I typically recommend only 2 servings per week. We want to make sure any meats are from grass-fed organic animals. The egg products and poultry we consume should come from free range chickens and if possible be fortified with omega 3 fatty acids.
We always want to make dietary choices that will enable the body to work at peak potential. Avoid refined sugars. Utilize caffeine and alcohol in extreme moderation (red wine is best due to resveretrol content). Lastly make sure to consult your doctor, should you choose to utilize any type of supplementation.
As the connection between silent inflammation and a host of diseases becomes clearer, the case for dietary and lifestyle changes that can combat inflammation has become stronger.
While it was always known that some conditions such as arthritis and acne were a result of acute inflammation in the body, there is mounting evidence that silent inflammation plays a role in heart disease, Alzheimer's, diabetes and some cancers, as well as in the ageing process. Chronic inflammation can be present undetected in your body for years, until it manifests in disease.
Whole grains are also an important component of our daily diet. A diet rich in whole grains helps to lower cholesterol and decrease our fasting insulin level. In other words eating whole grains helps combat type 2 diabetes and heart disease.
Examples of whole grains include whole wheat, bulgur, rolled oats, quinoa, millet, spelt and many others. We typically want about 3 servings of whole grains in a given day. For those with gluten allergies or intolerance, options like quinoa, amaranth, and millet are acceptable.
Illness Treatment and Prevention
Monounsaturated and polyunsaturated fats are considered "healthy", while saturated and trans fats are considered unhealthy and increase your risk of cardiovascular disease. We generally want 4 to 5 servings of healthy fats per day. Good examples of "healthy" fats are avocados, olive oil, and nuts (excluding peanuts). We also want to consume cold water fish in moderation, 3-4 servings per week is a good rule of thumb. Cold water fish like salmon, mackerel and sardines are great sources of omega 3 fatty acids. When choosing our fish, we want to ensure that it is wild caught, not farm raised.
A typical anti-inflammatory diet focuses on fighting inflammation through the consumption of foods that lower insulin levels. To actively reduce inflammation, you should therefore eat foods that have a low Glycemic load, such as whole grains, vegetables and lentils, and consume healthy fats such as nuts, seeds, fish, extra virgin olive oil and fish.
Lean meats, skin-less poultry, eggs, cheeses and other proteins should be utilized sparingly. I typically recommend only 2 servings per week. We want to make sure any meats are from grass-fed organic animals. The egg products and poultry we consume should come from free range chickens and if possible be fortified with omega 3 fatty acids.
We always want to make dietary choices that will enable the body to work at peak potential. Avoid refined sugars. Utilize caffeine and alcohol in extreme moderation (red wine is best due to resveretrol content). Lastly make sure to consult your doctor, should you choose to utilize any type of supplementation.
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Did you know of the new anti inflammatory diet that has been recently recommended by doctors around the world.
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