One in five people suffer from arthritis.
One in ten suffer from diabetes.
One in three people will die from heart disease.
One in three people will experience cancer in their lifetime.
What do all of these conditions have in common?
Inflammation is the body’s response to injury, infection, irritation, or imbalance—causing the symptoms of redness, soreness, heat, swelling, and/or loss of function. When any five of these factors persist anywhere in the body, the effected tissues are not properly healed, and the result is a chronic state of inflammation.
Chronic inflammation is at the root of most diseases.
The great news is that we can heal or prevent chronic inflammation with an anti-inflammatory eating plan. @JulieDaniluk (Click to Tweet!)
The solution is in supporting your immune system with your next meal!
Here are the top guidelines for the anti-inflammatory “live-it” to help you kick-start your healing this year.
By following these quick tips, you can get inflammation in check and enjoy a long, positively positive life!
Tip #1: Balance your blood sugar and avoid eating high allergy foods such as wheat.
According to the American Journal of Clinical Nutrition, processed sugars and other high-glycemic starches increase inflammation. Eating foods you are allergic to causes inflammation and destabilizes your insulin and blood sugar levels. A high level of insulin affects cortisol, which causes your body to hold onto and deposit fat rather than allowing you to burn it for energy.
Swap out sugar spiking breakfast cereals, bread, and muffins with gluten-free whole grains like quinoa, kasha, oats and brown rice.
Tip #2: Eat more berries.
A study in the Journal of Nutrition showed that eating berries daily can significantly reduce inflammation. Blueberries are low on the glycemic index, packed with antioxidants, and reduce cortisol.
Tip #3: Eat a Rainbow.
Red radishes, orange yams, purple cabbage, and dark-green veggies are rich in vitamin C and other antioxidants that dampen inflammation. Focus on cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, and kale), which are also loaded with Indole 3 Carbonol. The sulfur in these veggies helps detox the liver and make antioxidants.
Tip #4: Eat lean protein sources.
Select from organic chicken, turkey, and wild game. Cut back on fatty red meat and full-fat dairy foods. Meat from grain-fed animals has virtually no omega-3s and more saturated fat. Foods containing arachidonic acid, such as eggs, organ meats (including liver, heart, and giblets), beef, and dairy products promote inflammation. When shopping, look for free-range livestock that graze in pastures and chickens that have flax added to their feed, as they contain higher levels of omega-3s.
Tip #5: Give yourself an oil change.
Avoid refined trans-fat, omega-6 oils (soy, corn, and cottonseed oil) in cooking and increase omega-3 foods and olive oil. Coldwater fish, including halibut, contain anti-inflammatory fats called omega-3s. Wild salmon has more of these super healthy fats than does farmed salmon. Your best choices also include herring, sardines, and mackerel.
Olive oil is a great source of oleic acid, making it a powerful anti-inflammatory oil. Spanish Researchers reported in the Journal of the American College of Nutrition that people who consume more oleic acid have better insulin function and lower blood sugar. Toss the store-bought salad dressings and opt for olive oil and vinegar instead.
Julie Daniluk’s bestselling book, Meals That Heal Inflammation, advises on allergy-free eating that tastes great and assists the body in the healing process. As nutritionist and co-host of reality cooking show Healthy Gourmet (Oprah Winfrey Network), she negotiates the ongoing battle between taste and nutrition. Check out her amazing recipes and nutrition tips at www.juliedaniluk.com.
*Image courtesy of Suzies Farm.February 13, 2014