Inflammation fighting foods.

What do pineapples, olive oil, dark chocolate, cherries, tumeric, fish, flaxseed, almonds, apples and whole grains have in common?

These 10 foods are all great inflammation fighters and can be eaten to deter or lessen the inflammation in our bodies. What is the impact of inflammation on our bodies? According to Wikipedia the definition of Inflammation (Latin, inflamatio, to set on fire) is the complex biological response of vascular tissues to harmful stimuli, such as pathogens, damaged cells, or irritants. It is a protective attempt by the organism to remove the injurious stimuli as well as initiate the healing process for the tissue. Inflammation is not a synonym for infection. Even in cases where inflammation is caused by infection it is incorrect to use the terms as synonyms: infection is caused by an exogenous pathogen, while inflammation is the response of the organism to the pathogen.

When are bodies are inflamed there is a negative reaction. Some, but not all, types of arthritis are the result of misdirected inflammation. Arthritis is a general term that describes inflammation in joints. Some types of arthritis associated with inflammation include:

• Rheumatoid arthritis
• Shoulder tendinitis or bursitis
• Gouty arthritis
• Polymyalgia rheumatica

A wide range of other problems can be linked to inflammation including infertility.

As always our diet can have a negative or positive effect on our overall health and well being, but it helps to know what helps and what hurts.  Pro-inflammatory foods will increase inflammation, increase your pain from the inflammation and may also raise your risk for chronic disease. Loading up on junk foods, high-fat meats, sugar and fast foods will increase inflammation in your body. This is partially due to the unhealthy fats used in preparing and processing these foods, especially trans fats and saturated fats. Processed meats such as lunch meats, hot dogs and sausages contain chemicals such as nitrites that are associated with increased inflammation and chronic disease.

Saturated fats are also found in meats, dairy products, and eggs. While all of these foods are important source of minerals and vitamins, you don’t need the extra saturated fat. These foods also also contain fatty acids called arachidonic acid. While some arachidonic acid is essential for your health, too much arachidonic acid in the diet may make your inflammation worse. Be sure to choose low fat milk and cheese and lean cuts of meat, which will not promote inflammation.

So run don’t walk to the grocery store and buy some of these categories of inflammation fighting foods and leave the fries to those who don’t know any better.

MSN Health lists the top 10 as follows:

1. Pineapples With its potent mix of vitamins, antioxidants, and enzymes (in particular, bromelain), pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration, says Grieger. If only the “colada” part of the equation were as healthy. Have half a cup, two or three times a week.
2. Olive oil The extra-virgin variety is rich in beneficial monounsaturated fats. “Its fatty acids and polyphenols reduce inflammation in cells and joints,” says Grieger. A study in the journal Nature found that it’s as effective as Advil at reducing inflammation. “Have two tablespoons a day,” says Bowerman.
3. Bing cherries  Research by the U.S. Department of Agriculture shows that eating up to 45 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis and gout, says Bowerman. Studies also suggest that they reduce the risk of chronic diseases and metabolic syndrome. “They taste great on yogurt or cereal,” says Bowerman.
4. Dark chocolate “The flavonoids in dark chocolate inhibit platelet clumping, which reduces the risk for stroke, heart attack and embolisms,” says Bowerman. “It’s high in calories, so limit yourself each day to a half bar with at least 70 percent cacao.”
5. Turmeric Curcumin, the polyphenol that gives the spice its tang and yellow hue, has anti-tumor, anti-arthritis, and anti-inflammatory properties. “Studies show that it also inhibits the growth of plaques associated with Alzheimer’s,” says Bowerman. Sprinkle half a tablespoon on fish or chicken to add color and flavor.
6. Wild fatty fish Mackerel and other wild fatty fish contain a hearty dose of omega-3 fatty acids, which protect the heart, cells, joints and brain. “Stay away from farmed varieties,” says Bowerman. “They contain undesirable levels of omega-6 fatty acids.” The DHA and EPA in the oil of these fish also reduce the risk of colorectal cancer. Shoot for four six-ounce servings a week. “I like mine grilled with olive oil, lemon and sea salt,” notes Bowerman.
7. Flaxseed Rich in protein and fiber, these seeds taste great on cereal and yogurt. Their oil also comes in pill or liquid form, and is high in alpha-linolenic omega-3s, which puts them next to wild fish on the list of heart-healthy fare. “They’re a great brain food too,” says Andrews. Shoot for a tablespoon of ground flaxseed a day.
8. Almonds These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They’re also rich in amino acids, which bolster testosterone levels and muscle growth. “Eat a third of a cup a day with the skins on. The skin is full of antioxidants,” says Bowerman.
9. Apples An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation-fighting antioxidants.
10. Whole grains Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong and the colon healthy. Not all breads and crackers advertised as “whole grain” are the real deal. “Read the label,” says Grieger. “Those that aren’t whole grain can be high in fat, which increases inflammation.” Try for two slices of whole-grain bread a day.

Make an adjustment: Stay healthy ~ Be Happy.
Call Dr. Paul or Dr. Susan for more information on an anti-inflammatory diet and your ongoing chiropractic care.
303.674.1500 or email office@fontanachiro.com

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