Chronic Inflammation is Terrible For You
Do you have any of the above symptoms or conditions? More than one? They are all signs of chronic inflammation, which not only can cause pain and suffering but often leads to serious diseases including stroke, heart and lung diseases, chronic respiratory illnesses, cancer, obesity, diabetes, multiple sclerosis, inflammatory bowel diseases, Parkinson's, allergies, arthritis, asthma and more. According to the National Institutes of Health (NIH) and the World Health Organization, chronic inflammatory diseases are the most significant cause of death in the world.
The good news is that diet and lifestyle can make a big difference in reducing and potentially eliminating chronic inflammation. The most effective ways to lower inflammation? Get enough sleep, manage stress, lose weight and exercise often. Here are 10 more NIH recommendations:
Stick to a low glycemic diet. Consuming sugary foods and beverages is associated with a high risk of stroke, coronary heart disease, and Type 2 diabetes. Stay away from soda (including the artificially sweetened kind), refined carbs and high-fructose corn syrup.
Avoid trans fats. Also called partially hydrogenated vegetable oil, this ingredient is in most packaged cakes, cookies, pie crusts, crackers, ready-made frosting, potato, corn and tortilla chips, french fries, canned biscuits, frozen pizza, nondairy creamer, and margarine. It not only increases inflammation but lowers good HDL cholesterol and raises bad LDL cholesterol.
Choose extra-virgin olive oil. A compound in the oil, called oleocanthal, prevents the production of pro-inflammatory COX-1 and COX-2 enzymes—the same way ibuprofen works. One study also showed that extra-virgin olive oil's antioxidants can inhibit some genes and proteins that drive inflammation.
Load up on certain fruits and veggies. Blueberries and apples, plus cruciferous vegetables such as Brussels sprouts, cabbage, broccoli, cauliflower, kale, collard greens, bok choy and turnips are high in antioxidants, polyphenols, and other anti-inflammatory compounds.
Up your fiber. A diet high in soluble and insoluble fiber has been shown to lower levels of IL-6 and TNF-alpha, two pro-inflammatory proteins.
Eat more almonds. All nuts contain healthy fats and other nutrients but almonds in particular have been linked to lowering the risk of heart disease and diabetes.
Drink tea. The polyphenols in black and green tea are associated with a reduction in C-reactive protein. High levels of CRP in the blood is associated with an increased risk for heart attack.
Count on curcumin. This component of turmeric is a powerful, natural anti-inflammatory that's also been shown to fight brain degeneration.
Opt for foods high in omega-3 fatty acids including salmon, mackerel, halibut, sardines, oysters, flax seeds, chia seeds, and walnuts.
Add these anti-inflammatory supplements: Magnesium and vitamin D. Most adults are deficient in both.
One of my very favorite salads features 4 anti-inflammatory ingredients: kale, Brussels sprouts, almonds and extra-virgin olive oil.
Kale, Brussels Sprouts and Almonds Salad
20 min. 8 servings
1/4 cup fresh lemon juice
2 TBSP Dijon mustard
1 TBSP minced shallot
1 garlic clove, minced
1/2 cup extra virgin olive oil
1 1/2 lbs. dinosaur or Tuscan kale, tough stems removed, thinly sliced
12 oz Brussels sprouts, shredded
1/2 cup raw, unsalted almonds, coarsely chopped
1 cup grated Parmesan cheese
1. Combine first 5 ingredients plus 1 tsp salt and ½ tsp pepper in a salad dressing shaker or mason jar and shake to combine.
2. Put Brussels sprouts and kale in a large bowl.
3. Toast almonds: Heat a tsp olive oil in a small skillet over medium-high heat. Add almonds and stir frequently until fragrant, about 2 minutes. Transfer to paper towel-lined plate and sprinkle with salt.
4. Shake dressing again, pour over salad and toss well. Add almonds and cheese and toss again.