Diet For Inflammation. Did You Know?

Did you know dozens of foods, herbs, and spices are proven to rev up the body's ability to stomp out inflammatory hot spots? For evidence, one need look no further than studies of rheumatoid arthritis. In one published last January in Rheumatology International, patients who followed an anti-inflammatory diet had a 14 percent decrease in joint tenderness and swelling compared to those who ate a typical Western diet. Fish oil supplements goosed the results even further, bringing the final tally of those feeling an improvement up to 31 percent.
Small studies suggest that an anti-inflammatory diet may also hold Alzheimer's disease at bay. In a French study of cognitive decline, scientists followed the diets of 1,600 seniors for seven years. In the end, those who ate fish at least once a week were less likely to develop the disease.
Because the concept of eating to curb inflammation is still relatively new, most of the existing evidence is anecdotal. Jacob Farin, a naturopath in Portland, Oregon, has seen patients with everything from chronic back pain to pancreatitis improve after adopting an anti-inflammatory diet.
The bottom line? This new eating plan, laid out in these pages, may be the most efficient diet you've ever seen. In one fell swoop, you'll hedge your bets against some of the biggest health threats facing Americans today.
1. Get Friendly With Fish
Eat fish at least twice a week. Why? Because it overflows with two key omega-3 fatty acids--eicosapentaenoic and docosahexaenoic (EPA and DHA for short)--that are potent anti-inflammatories. Good sources are fatty fish such as mackerel, salmon, trout, sardines, and tuna. Canned tuna is fine, but make sure it's packed in water. Otherwise, the omega-3s leach into the surrounding oil.
You do need to watch out for toxins in fish, though, especially if you're in a high-risk category. Women who are either pregnant or hoping to be should avoid shark, swordfish, king mackerel (a different species from regular mackerel), and tilefish, all of which harbor potentially dangerous levels of mercury, which can be damaging to their developing fetus. (Nursing mothers and young children should avoid these fish, too.)
If you don't want to mess with mercury, you're not so fond of fish, or you just want to hedge your bets, try fish oil supplements. Look for a supplement with EPA and DHA and take 2,000 milligrams every day.
Whatever fish-oil delivery system you choose--fresh, canned, or supplement--don't let this one get away. "There is an absolute need for fish oil if you're going to quell inflammation," says Jim LaValle, an integrative physician and clinical nutritionist at the Longer Living Institute in Cincinnati, Ohio.
There are options for vegetarians, too, though they're not perfect. The body can make its own EPA and DHA from the omega-3 fat found in plant sources such as flaxseed, wheat germ, and walnuts. But the body's mechanism for converting plant-based omega-3s isn't particularly effective.
Although flaxseed is often touted as a substitute for fish oil, it just can't compete, says LaValle. "That's one of the biggest misconceptions in the natural products industry."
One solution is to take flaxseed supplements, but you'll need to down four times as many of these as you would of fish oil pills.
2. Choose Fats Wisely
Replace trans fats with those high in omega-3s. Good fats include fatty fish, extra-virgin olive oil, canola oil (expeller-pressed), walnuts and their oil, hemp oil, and flaxseed or flaxseed oil.
Trans fats are the worst offenders because they're high in omega-6s, fatty acids that gum up the body's ability to regulate inflammation. "If your diet is rich in trans fats, you're going to drive your body to make more inflammatory chemicals," says LaValle. The worst culprits are vegetable shortenings and hard margarines, but most processed foods house a trans fatty acid or two, usually in the form of partially hydrogenated oil. (Soon, trans fats will be easier to spot thanks to new legislation requiring food makers to list them on ingredient labels by 2006.) Other fats to avoid (also because of their omega-6s) include safflower oil, sunflower oil, and corn oil.
3. Embrace Your Inner Herbivore
Load your plate with fruits and vegetables--the more colorful the better. Brightly pigmented produce such as blueberries, peppers, and spinach have the most anti-inflammatory compounds.
For a simple way to make sure you're eating enough plant-based foods, Melanie Polk, a registered dietitian at the American Institute for Cancer Research in Washington, D.C., suggests using your dinner plate as a measuring tool. Ideally, two-thirds of the plate or more should be covered with fruit, vegetables, whole grains, and/or beans, she explains. The remaining one-third can be filled with lean animal protein, like a chicken breast or fish fillet, or tofu.
<>

How to Find Out If You're Inflamed Take the test. Inflammation is measured by a marker called C-reactive protein or CRP. As inflammation creeps up, so do CRP levels in the blood. A blood test to measure levels of CRP is inexpensive ($25 to $30) and extremely reliable. Patients with autoimmune disease and cancer often have high CRP levels, but the test is making headlines for its ability to suss out heart disease in otherwise healthy-looking people. Those who have the most to gain from being tested are people at moderate risk (poor diet plus a lack of exercise) with otherwise healthy-looking cholesterol levels. (If you already know you're at high risk for heart disease, the test probably won't tell you anything new.)  In the future, some experts predict that the CRP test will be added to other routine medical tests, such as cholesterol and blood sugar exams. But if you're interested now, any doctor can perform it. --C.G.

4. Cut Back on White Foods Give dairy, sugar, and refined grains a smaller spot on your plate. Too much dairy and white flour can kick the immune system into high gear, particularly if you're lactose intolerant or have celiac disease. In people who suffer from these conditions, the gut treats dairy and wheat products as hostile invaders: Often it only takes a bite of bread or a spoonful of ice cream to get the inflammatory cycle going. One exception to the dairy rule is eggs, especially those enriched with omega-3s.
Sugary foods can also be a problem, especially when eaten between meals, since they cause a surge in blood sugar. To reestablish balance, the pancreas lets out a gush of insulin, which in turn switches on the genes involved in inflammation. This biochemical roller coaster is thought to contribute to the onset of Type 2 diabetes.
"When I'm trying to reduce people's inflammation, I make sure they knock out refined grains, dairy, and sugar," says LaValle. "You've got to get rid of the inflammatory chemistry."
5. Take Supplements
If you want to take just one supplement every day, make it fish oil. But a host of vitamins and herbs can also help. The most rigorously tested herbal anti-inflammatories are ginger and turmeric. Both are widely used in India to treat inflammatory disorders, such as arthritis and carpal tunnel syndrome. Physician Andrew Weil suggests taking 400 to 600 milligrams of turmeric extract (either in tablets or capsules) three times a day.
Ginger is less well studied but still highly regarded. Weil recommends one to two tablets (500 to 1,000 milligrams) of powdered dry ginger twice a day with food until pain subsides. Both ginger and turmeric need to be taken consistently for two months before showing results.
When it comes to vitamins, E is a good bet. The fat-soluble vitamin keeps inflammation from even getting started by disarming integral inflammatory genes. Vitamin E is also a powerful antioxidant. Galland suggests taking 200 to 400 IU (134 to 268 mg) of mixed-tocopherol vitamin E daily. 

If you have any questions, please feel free to ask! Thanks for looking! God Bless, Simone :) Copyright@SimoneBonda

Disclaimer - The herbal information on this web site is intended for educational purposes only. It is not the intention of the editor to advise on health care. Please see a medical professional about any health concerns you have. Disclaimer - These statements have not been evaluated by the FDA. The information on this web site is not intended to prevent, diagnose, treat, or cure any disease. Tweet