While inflammation is your first line of defence against bacteria and viruses, it is also responsible for many diseases. It causes pre-mature aging, arthritis, asthma, diabetes, osteoporosis, Alzheimer's disease, migraines, depression, macular degeneration, fatigue; and even cancers and heart disease. But there are several potent weapons capable of battling inflammation. They are anti-oxidants, phytochemicals, adequate sleep, and exercise. Selecting foods with these elements will keep inflammation at bay. This means your body will be disease-free much longer. What good is old age if you cannot enjoy it?
Inflammation is caused by free radicals, and counterbalanced by anti-oxidants and phytochemicals, found in foods. Basically, free radicals are oxygen molecules that have lost an electron during interaction with other molecules. This causes the free radicals to steal electrons from healthy cells. While natural, this electron loss damages cell components, leading to inflammation. Carotenoids and flavonoids are the vivid pigments in phytochemicals containing the anti-inflammatory properties that protect against free-radical cell damage.
Eat vegetables and salads with your meals as well as a moderate amount of fruit. Phytochemicals in leafy greens like spinach and kale reduce the risks of age-related diseases. The more colorful a food is, the better it is for you. Whole grains are rich in phytochemicals too, known to lower the risks of digestive cancers, breast cancers, and prostate cancers. Certain spices, like ginger and curry powder are anti-inflammatory.
Enjoy green tea daily, and a handful of nuts to provide antioxidants which combat inflammation. Eat fish a couple times a week. This is a great way to get anti-inflammatory fats (called Omega 3) to counter the overindulgence of Omega 6 in the diet. Foods like salmon and sardines are rich sources of Omega 3. If you are not eating fish regularly, take a fish oil capsule.
Include olive oil in your diet. Olive oil will help you lessen butter consumption and its phytochemicals lower cholesterol. There is growing evidence too that olive oil may improve immune functions over time as well.
Vitamin C is a formidable free radical fighting anti-oxidant that lowers the risk of Alzheimer's disease, prevents the oxidation of bad (LDL) cholesterol, increases the skin's production of Collagen, and helps in your body's ability to absorb iron. Because smoking destroys between 25-100mg of vitamin C each time you smoke, it is important to replace it with foods rich in this vital anti-inflammatory. Originally found to prevent scurvy, vitamin C has also been known to lower blood pressure. Help yourself to vitamin C benefits by eating citrus fruits, green leafy vegetables, cantaloupe and peppers.
Vitamin E protects against inflammation in your cell membranes, prevents cataracts, protects against cancers, reduces the rate of fatal heart attacks, and bolsters your immune system. It also prevents oxidation of anti-inflammatory vitamins and nutrients. Good sources of vitamin E are: whole grains, peanut butter, oatmeal, walnuts, almonds and wheat germ. Brown rice and whole wheat are good examples of whole grain.
Vitamin A is an anti-inflammatory that destroys carcinogens and protects against many kinds of cancer. Eating dark green and yellow vegetables, carrots and dairy products will provide protection.
Eating an anti-inflammatory diet has many health-giving benefits such as weight loss, better sleep, less achy joints, improved digestion, supple skin, more energy, lower cholesterol, disease prevention, detoxification of carcinogens, environmental pollution protection and diminished effects of stress on your body. Remember not to overeat, or consume overly processed foods. Eating this simple well balanced diet, coupled with adequate sleep and exercise will prevent a host of diseases.
Perricone, Nicholas, The Wrinkle Cure, Warner Books, 2000
Mindell, Earl, Food As Medicine, New York, Pocket Books, 1994
Meggs, William Joel, M.D., Ph. d. and Svec, Carol, The Inflammation Cure, McGraw Hill, 2004