Arthritis affects nearly 60 million adults and even 300,000 children. There are over 100 types of arthritis and it is in the top 5 causes of disability in the U.S.. So how can we prevent or reduce our risks? Here are the best foods by category that can help reduce your risk of arthritis.
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Turmeric is a spice most often associated with Indian cuisine, but it’s not just a source of flavor in your curry recipes. This may also have potential health benefits related to longevity thanks to its anti-inflammatory properties. It turns out, lowering inflammation in the body is a key player in promoting longevity.
Lacey Muinos
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If you deal with inflammation, then you should be aware of the fact that how and what you eat can either make the problem worse. Conversely, the right diet can also help you reverse and reduce the painful effects of inflammation. In order to do the latter, you can take advantage of eating habits that will lower your C-reactive protein (CRP) value.
Desirée O
Keratitis, an inflammation of the cornea, is a serious and potentially vision-robbing eye condition that requires immediate medical attention.
Denise Mann
“It is like a watch glass on a watch,” explains cornea specialist Stephanie Marioneaux, MD, a clinical spokesperson for the American Academy of Ophthalmology and an assistant professor at the Eastern Virginia Medical School in Norfolk, Virginia.
Stephanie Marioneaux
Food can be a source of inflammation through allergens, bacteria or other toxins. The body can also see foods that “don’t agree” with its biochemistry which causes your whole body to start attacking these “foreign invaders,” thus causing more inflammation in the bloodstream, Sadie Wells, RD, LDN, CPT, says.
Similarly, she adds, eating unhealthy food is like having a chronic infection that triggers an immune response which then causes inflammation.
Generally speaking, a diet high in trans-fatty acids, saturated fats, sugar and refined carbohydrates contributes to chronic inflammation, Nicole Simonin, a health and fitness expert at Shape it Up, says.
Any food that your body is intolerant or allergic to can also be a significant source of inflammation, and low-grade inflammation is a factor in most health issues
Ask any nutritionists and the answer will be the same: Sugar is the worst offender. “Excess sugar intake raises our pro-inflammatory cytokine levels while suppressing our germ-killing white blood cells, weakening the immune system,” Wells says.
Although less of a concern, too much sugar, even the natural sugar from fruit, could be too much (usually if combined with other sugar-laden foods) and can cause inflammation, Wells says. “Some research suggests avoiding nightshade vegetables—tomatoes, potatoes, peppers, and eggplant—due to the compound called solanine, to help reduce arthritis symptoms,” she adds
Trans fat which are hydrogenated or partially hydrogenated vegetable oils or shortening are still top of the list for inflammatory diseases such as diabetes, irritable bowel syndrome (IBS) and arthritis, Simonin says. “In our American diets, the main source of trans fats is in shortening.” Manufacturers typically use this in fast foods as well as fried foods, sweets, and baked goods, she adds.
Omega-6 oils such as corn, safflower, and sunflower are not bad if used in moderation, but a typical American diet ingests too many omega-6 oils which can cause inflammatory responses in the body, Simonin says
Most meats/animals are fed an unnatural, grain-based diet which makes them gain weight faster and contain higher amounts of saturated fats and Omega-6’s, Wells says. “Various processing technologies, cooking techniques, such as grilling, can further promote inflammation by increased hormone levels, antibiotic resistance, and other carcinogens (AGE’s=advanced glycation end products),” she adds.
The worst types of oils are the highly processed oils such as hydrogenated and partial hydrogenated oils such as soybean, corn and canola oils, Simonin says. Because these oils have become processed by hydrogenation this oil can convert to trans fat.
Albeit from vegetables, vegetable oils are unnatural in large amounts and are processed/made by pressing, heating, and uses various industrial chemicals and highly toxic solvents, Wells says. “Additionally, vegetable oils are high in Omega-6 fatty acids and can cause inflammation when we consume too many of them.”
Additives such as artificial colors, BHT and nitrates are among many that are a cause for concern, Simonin says. “Many of these additives have been banned in other countries, but the FDA continues to consider them ‘acceptable’ for U.S. consumption.”
Processed bread are stripped of their nutrients so aiming for whole grain breads with fiber will help decrease the inflammatory response, Simonin says.
Depending on the person, Simonin says, dairy could be a large contributor of inflammation. “But it depends on to what degree they react to dairy.” Furthermore, Wells adds, dairy can also be inflammatory due to high amounts of saturated fats and most commercially produced dairy products lack significant amounts of beneficial bacteria.
While some artificial sweeteners are derived from natural substances, they are still synthetically made sugars, Simonin says. “Our body does not know what to do with the chemicals.” The long-term health of using these substances is still undetermined as to whether they cause inflammation, illness or diseases, she adds. According to Wells, artificial sweeteners are known to disrupt the gut microbiome, causing a reduction in good gut bacteria, which in turn allows the bad gut bacteria to proliferate
They are chemically enhanced. Soda is slowly killing you. The body is actually worse off after consuming soda because it is depleted of important macronutrients. A Harvard study found that people who drink even one can of soda a day significantly increase their risk of chronic heart disease (CHD). “Consumption of sugar-sweetened beverages was associated with increased risk of CHD and some adverse changes in lipids, inflammatory factors, and leptin,” researchers found.
Research suggests that they promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity
They are still made with flour and have processed carbs that will increase your blood sugar levels. White or wheat flours are basically the same as far as diabetics are concerned. Most bakeries cook with hydrogenated oil, a kind of trans fat, instead of butter.
You would think yogurt would be healthy for you, but depending on the brand, you might be ingesting artificial sweeteners, artificial colors, dairy and fake fruit in that one little cup, Simonin says. Flavored yogurts are the ones with too much sugar and artificial ingredients.
Processed meats such as deli meats are your worst offenders, Simonin says. Look for non-processed meats with minimal ingredients and grass-fed beef. “If we eat healthier animals, we, in turn, may be able to decrease inflammation response.” Eating grass-fed beef also increases your omega-3 fats (as opposed to grain-fed cows), she adds. “Cattle were never meant to eat corn and soy which is what most grain-fed cattle are given.”
“Processed foods generally contain elevated levels of refined sugars and grains/flours, are high in trans fats from hydrogenated vegetable oils, contain artificial ingredients and emulsifiers, and lack fiber and other important nutrients that actually help to fight inflammation,” Wells says.
Refined flours lack fiber which contributes to slowing the digestion and absorption of glucose, Wells says. “A slower release of glucose into the bloodstream also reduces the release of insulin, a hormone associated with a pro-inflammatory response in the body.”
The culprits are the sugar and artificial sweeteners. This is not the best breakfast option. Cereals with marshmallows and chocolate puffs are obviously high in sugar, but just how much sugar may surprise you. The Environmental Working Group examined the sugar content of 84 bowls of cereal and found 54 of them contained more than 24 to 26 percent sugar by weight. Kellogg’s Honey Smacks, at 55.6 percent sugar, was the worst.
Candy falls in what Wells calls the “chemical storms” category. Candy is not a staple food and should never be perceived as anything more than a treat. Even when consumed occasionally and in small portions, they can cause a lot of harm. The sugar, artificial additives, trans fats…nothing in these treats us healthy.
They are also on Wells’ “chemical storm” list. Fancy coffee beverages have loads of sugar coming from the added milk or creamer, and too many calories. For example, one grande Caramel Frappuccino from Starbucks contains 66g of sugar.
Chronic inflammation is often associated with alcohol-related medical conditions. Heavy alcohol consumption contributes to systemic inflammation by interfering with the body’s natural defenses against the influx of gut microbiota and its products, research shows. The Most Inflammatory Foods You Can Put in Your Body Food can be a source of inflammation through allergens, bacteria or other toxins. The body can also see foods that “don’t agree” with its biochemistry which causes your whole body to start attacking these “foreign invaders,” thus causing more inflammation in the bloodstream, Sadie Wells, RD, LDN, CPT, says.
Similarly, she adds, eating unhealthy food is like having a chronic infection that triggers an immune response which then causes inflammation.
Generally speaking, a diet high in trans-fatty acids, saturated fats, sugar, and refined carbohydrates contributes to chronic inflammation, Nicole Simonin, a health and fitness expert at Shape it Up, says.
“Inflammation is a common contributor and possible cause underlying all diseases, whether you are talking about heart, liver, kidney problems, obesity, or psychiatric disease,” says Dr. Daniel Lee, clinical professor of medicine at the University of California, San Diego (UCSD) Medical Center and School of Medicine.
In general, when your mental energy takes too much from your physical energy, it puts your body in a state of deficit, and inflammation in the body occurs.
It takes mental energy when we use our brains to think and analyze. In fact, we are constantly using our brains to think, analyze, and figure stuff out. This continual thinking from the brain takes energy from our body. At some point our body needs to rejuvenate.
We need to take time to relax, and get out of our heads, so our body can rejuvenate. There is such a thing as “too much thinking,” just like too much of anything is not good. Thinking needs to be balanced with non-thinking. Balance is good. Take time for thinking, then take time to relax. This allows for optimal functioning of the brain and the body.
What happens when we think too much?
When the thinking of the brain takes too much energy from the body, this depletes the energy of the body. Lower body energy affects our immune system — it functions more slowly. The immune system is our natural response to inflammation in the body. An impaired immune system results in incomplete repair of cells and tissue, and inflammation in the body expands.
We’ve all heard the saying, “keep your mind active,” especially as we age. Well, this is a little bit of a misnomer; more precisely it’s saying, “keep your brain active.” While brain activity is all well and good, there needs to be balance. There needs to be brain activity, and rest. Just like anything, balance is best.
We are thinking when we work and when we play. Our brain is “on” all day during work or at school. Our brain is “on” when playing sports, or other games such as cards, board games, checkers or chess. If you are, for example, constantly working, playing games, or thinking, you are not giving yourself downtime — a chance to rest, relax, and renew.
This can lead to inflammation in the body.
Common examples of inflammation are arthritis, irritable bowel syndrome, and other autoimmune problems. Be active, get going during the day, but give yourself time to rest, too. Balance. Then the body gets a chance to recuperate, and your immune system ramps up to repair damaged cells and tissue. Isn’t an awesomely functioning immune system invaluable?
This is similar to exercise. Exercise is good for the body, but you need to rest after exercise.
A good way to relax the brain is to get into the mind. The mind only knows balance and does nothing in excess. The flowing energy of the mind brings our bodies back to balance.
Meditation teacher and author, Ron W. Rathbun, says, “We need to get out of our brain activity, and into our minds, so the mind can balance the brain and the body. In mind, we balance the body and reduce inflammation. The mind allows for mental and physical rejuvenation.”
Nature is simple. There is the brain and the mind. By learning to access your mind, you move away from the brain and into a more relaxed state of renewal.
Kelee® meditation is a way to access the mind.
In a study at UCSD, patients who did Kelee meditation for 12 weeks saw a significant reduction in stress, anxiety and depression. Lead author of the study, Dr. Daniel Lee, says, “These days, researchers are looking for answers on how to control inflammation to fight disease. However, Kelee meditation provides a unique way to access the mind to calm and quiet brain activity, which helps to relax the physical body allowing for recovery and rejuvenation. It is through understanding the concept of moderation and the balance between mind function and brain function that ultimately leads to the improvement of quality of life and begins the process of the reversing the disease process naturally, without having to rely on medications.”
https://www.thealternativedaily.com/meditation-beats-inflammation/
Wondering how to access your mind and balance your brain and body? You can download this simple-to-follow ebook, Kelee Meditation: Free your Mind, and practice Kelee meditation today.
If there’s one thing that you want to avoid, inflammation is it.
Chronic inflammation can set you up for many problems including heart disease, diabetes, as well as arthritis.
Leading a stressful and unhealthy lifestyle are 2 key components for inflammation but what you eat on a day to day basis will impact it too.
Let’s take a look at four foods that are linked to inflammation so that you’ll know what to avoid.
Topping the list is gluten. Gluten is a certain type of protein found in wheat based foods that many people’s bodies struggle to digest properly.
When you eat gluten, you’re going to be at risk for unwanted symptoms such as
And these are just the immediate symptoms that can come about!
When you eat gluten on a regular basis, inflammation can persist in the body, setting you up for long-term disease.
Removing gluten and all gluten containing foods from your menu is one of the best steps you can take to ensure optimal health.
Dairy is another food group that’s often linked to states of inflammation. Humans were not naturally designed to consume cow’s milk, but yet, many of us are drinking it daily.
If you lack the digestive enzymes (lactase) to break down the sugars in milk, this too can lead to gas, bloating and stomach discomfort.
Not to mention too much high fat dairy consumption can put your body at risk for inflammation and weight gain.
While many people think you need dairy to get your calcium needs met, there are plenty of other ways that you can get calcium into your daily diet plan.
Trans fats are one of the worst offenders in today’s diets and a type of fat that you want to be sure that you steer clear of.
Trans fat consumption is strongly linked to inflammation as well as diseases like cancer and heart disease.
You’ll find trans in processed, fast, and frozen foods such as donuts, pizza, burgers, French fries, as well as frozen dinner meals.
Stay away from these at all costs – your body has absolutely no need for trans fats in the diet.
Last but not least, sugar is the final offender that can set you up for full body inflammation. Our sugar consumption as a nation over the last few years has skyrocketed as more and more foods contain the white stuff.
Sugar contains no nutrients and will set you up for a series of problems including a blood sugar spike, insulin release, fat storage, and a blood glucose crash.
Over time, this wears on your body and can set you up to experience high levels of inflammation.
Inflammation is part of the body’s natural healing process.
During injury or infection, the body releases chemicals to help protect it and fight off any harmful organisms. This can cause redness, warmth and swelling.
Let’s Look at the role of sugar and inflammation in the body.
Consuming too much added sugar and refined carbohydrates is linked with elevated inflammation in the body as well as insulin resistance and weight gain.
Excess consumption of added sugar and refined carbohydrates is linked to increased AGE production, gut permeability, LDL cholesterol, inflammatory markers and weight gain. All of these factors can trigger low-grade chronic inflammation.
Observational studies have linked excess added sugar consumption to the development of several chronic diseases, such as diabetes, heart disease, obesity and cancer .
Replacing foods and drinks high in added sugar and refined carbohydrates may help lower inflammatory markers. Including whole foods in your diet can also help fight inflammation.
There are several things you can do to help fight inflammation, including exercising regularly and effectively managing your stress levels.
Furthermore, cut down on processed foods and drinks, choose whole foods, and limit your intake of added sugar and refined carbohydrates.
All evidence & citations are from US National Library of Medicine National Institutes of Health
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