26/06/2023
INFLAMMATION
* I would like to preface that for chronic sufferers such as auto immune, there are no cures. My posts are to learn and offer help to manage symptoms. However, what helps one person, doesnt always work for the other. Its a crap shoot - but never give up learning and trying!!!
Inflammation is a broad topic to cover. So, I am referring to chronic (as opposed to acute) in this post; the 24/7 pain inducing, joint and organ attacking, type we Auto-immune Warriors live with way too often.
"Inflammation is a vital part of the immune system's response to injury and infection. It is the body's way of signaling the immune system to heal and repair damaged tissue, as well as defend itself against foreign invaders, such as viruses and bacteria. Without inflammation as a physiological response, wounds would fester, and infections could become deadly.
However, if the inflammatory process goes on for too long or if the inflammatory response occurs in places where it is not needed, it can become problematic. Chronic inflammation has been linked to certain diseases such as heart disease or stroke, and also leads to autoimmune disorders, such as rheumatoid arthritis and lupus. But a healthy diet and lifestyle can help keep inflammation under control."
- Live Science
Instead of taking a medication like Nsaids (leading to stomach ulcers)or Prednisone (causing weight gain and mood swings),
we would be better served by reducing inflammation in the first place. The good news is that there are ways to reduce chronic disease-causing inflammation, and the best way is through an anti-inflammatory diet.
Diet plays a huge part in chronic inflammation. Consuming a lot of sugars or refined carbs, packaged processed foods with preservatives, grains processed with glysophate, fried foods high in trans fats or dairy and alcohol all can contribute to inflammation, bloating and leaky gut issues.
"As part of an anti-inflammatory diet, you’ll want to avoid the problematic foods that cause inflammation mentioned above while also making sure your diet is loaded with anti-inflammatory foods. These anti-inflammatory foods are also high in antioxidants, which help to reduce damage caused by inflammation.
The Mediterranean diet is a great example of an eating plan that contains many anti-inflammatory foods and has been shown to decrease levels of LDL “bad” cholesterol while also lowering the risk for heart disease, Parkinson’s disease, Alzheimer’s disease and cancer.
Let’s take a look at specific foods and beverages that are wise choices while following an anti-inflammatory diet:
* Vegetables: A minimum of 4 to 5 servings per day of beets, carrots, cruciferous vegetables (broccoli, cabbage, cauliflower and kale), dark, leafy greens (collard greens, kale, spinach), onions, peas, salad greens, sea vegetables and squashes.
* Fruits: 3 to 4 servings per day of healthy fruits like apples, blackberries, blueberries, cherries, nectarines, oranges, pears, grapefruit, pineapple, plums, pomegranates, or strawberries.
* Water: Make sure you drink enough high quality purified water for your body weight. Sparkling mineral water or unsweetened herbal tea are other hydrating options.
* Beans and Legumes: 1 to 2 servings per day of soaked and sprouted Ansazi beans, adzuki beans, black beans, black-eyed peas, chickpeas or lentils.
* Healthy Fats: 5 to 7 servings per day of healthy fats like avocados, extra virgin olive oil, flaxseeds and h**p seeds.
* Herbs and Spices: Unlimited amounts of antioxidant-rich herbs and spices like basil, chili peppers, cinnamon, curry powder, garlic, ginger, rosemary, turmeric and thyme.
* Protein: Think organic eggs, grass-fed meats, healthy cheeses, organic poultry and cultured/raw dairy.
* Tea: Tea is an excellent natural anti-inflammatory beverage. Try having 2 to 4 cups of green, oolong or white tea per day.
* Fresh Veggie & Fruit Juices: If you own a juicer, you can try making fresh juices that discourage inflammation such as this anti-inflammatory juice recipe with celery, cucumber, ginger, pineapple, spinach and lemon. "
Choose a balanced diet that cuts out processed products and boosts your intake of whole, anti-inflammatory, nutrient dense foods.
The National Center for Complementary and Integrative Health (NCCIH) recommends the following supplements, which have a long history of use for treating inflammation and the pain associated with inflammation:
Omega-3 fatty acids: Especially known for helping with the inflammation associated with rheumatoid arthritis. In general, omega-3 fatty acids are omega-3 fatty acids have been shown in numerous studies to decrease system-wide inflammation making them helpful to a wide range of health concerns, especially ones with inflammation at the root.
Turmeric: Turmeric is a spice that is also available in supplement form, and it contains a powerful component called curcumin, which is known for its ability to inhibit inflammation.
Willow Bark: This herb comes from the willow tree and is traditionally used for pain and conditions of inflammation. It is commonly used for general pain, low back pain, osteoarthritis, bursitis and rheumatoid arthritis. *Aspirin originated with Willow Bark.
Bromelain: Naturally found in pineapple, bromelain is an enzyme with an impressive ability to reduce swelling.
I feel Digestive Enzymes and Probiotics are important here as well.
RECAP
* Consume foods that reduce inflammation on a daily basis
* Eliminate all sources of inflammation from your diet.
* Consider incorporating anti inflammatory supplements into your daily routine
Auto immune Warriors, do what you can to protect yourself. No post I make is an answer by itself. However, every little change helps us manage. Do not be overwmhelmed by the diet above. Try making small changes each week and see the results.
Love and Prayers for us all
