An Anti-Inflammatory Diet Could Be the Ticket to
Feeling Better
When I say the word "inflammation," it's likely to evoke
thoughts of painful joints and muscles, swelling, and a loss
of mobility. But did you know that recent research shows
that chronic inflammation in your body can lead to serious
diseases such as diabetes, heart disease, some cancers,
and Alzheimer's disease, to name just a few?
The amount of inflammation in your body varies and is
dependent on a number of factors - including your activity
level, the amount of sleep you get, the degree of stress in
your life, and even the foods you eat. What you have to
realize is that these factors are cumulative - meaning they
build up over time. And the more that any or all of these
factors get out of whack, the risk for disease increases.
Early in life, these levels can be so low that you might not
even be aware that you have any inflammation in your body.
That's because our bodies do a fairly decent job of controlling
the inflammation - at least for a while. Then one day you wake
up and you're in your 40s and something is just not right.
That's when the fear begins to set in, and you think to
yourself:
What did I do wrong? or What can I do now to help myself?
The first step is to get your C-reactive protein (CRP) levels
tested. C-reactive protein is produced by the liver, and the
level of CRP rises when there is systemic inflammation in the
body. Ask your doctor about this (you may have to demand
to have the test done). All it requires is a blood sample that
will be evaluated by your doctor.
If you have pain due to inflammation, you may choose to take
the traditional medical path, which includes non-steroidal
anti-inflammatory drugs (NSAIDs), steroids, and even
joint-replacement surgery in extreme cases. The good news
is that there are natural ways to fight inflammation without
the undesirable side-effects that often result from the
treatments listed above.
What You Eat Makes All The Difference
The food we eat is a critical piece of the puzzle when it comes
to controlling inflammation. The typical American diet consists
of too much fat, tons of sugar, loads of red meat, and a
frightening amount of processed foods - all of which are likely
to increase inflammation and contribute to obesity, which
itself can cause inflammation. By switching to an
anti-inflammatory diet plan consisting of healthy whole foods,
you can actually decrease inflammation and ease the pain
and discomfort associated with it.
The first step is to avoid processed foods, foods high in sugar,
and junk food whenever possible. Instead, choose fresh whole
foods, especially anti-inflammatory varieties such as lean
proteins, fruits, and vegetables. But choose carefully. Many
vegetables and pre-packaged "health" foods can actually
work against you. Use this handy list of the best and worst
foods for controlling inflammation:
Sugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream
Cheddar Cheeses
Snack Foods
Oils such as vegetable and corn
Soda, caffeine and alcohol
In addition to these dietary changes it is also recommended
that you:
* Maintain a healthy weight - There is no question that
eating healthy is not easy nowadays, whether you're at home
or at a restaurant. But at the very least, you must try to
decrease your intake of sugars and hydrogenated oils and
increase your daily intake of fiber. Ideally, you should be
consuming 35 grams of fiber (that is a ton of fiber, but it's
worth shooting for).
* Get better sleep - 7 to 9 hours of sleep is a must for optimal
health; getting a good night's sleep is key to controlling
systemic inflammation.
* Relax more often to lower stress levels - Find time for
yourself throughout the day to focus on your breathing and
clear the clutter from your mind; learn to stay focused on the
most important tasks in your life.
* Exercise on a regular basis - People always ask me:
What's the best exercise to do? I always tell them:
Do something you like to do and, if your body can tolerate
it, aim for 15-20 minutes three times a week.
* Demand to have you CRP levels tested - This simple
blood test is the best indicator of the amount of systemic
inflammation in your body. Have the levels evaluated by a
certified health care provider who can suggest the most
appropriate action.
So, if you are in pain and you've made a conscious decision
to help yourself get better, then start with the above. If you're
not in pain but just not as fit as you want to be, then check out:
Jorma Persson
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