September 26, 2013 by MAE CHAN
It
doesn't have a catchy name or a trendy following to drop a size, but
when it comes to your health, it's one of the most effective diets in
the world. Proponents of the diet say it can reduce heart disease risk,
keep existing cardiac problems in check, reduce blood triglycerides and
blood pressure, soothe arthritic joints and even prevent cancer. There's
no need to look anywhere but your kitchen.
While each plan has its own twist, all are based on the general concept
that constant or out-of-control inflammation in the body leads to ill
health, and that eating to avoid constant inflammation promotes better
health and can ward off disease, says Russell Greenfield, MD, a clinical
assistant professor of medicine at the University of North Carolina at
Chapel Hill.
"It's very clear that inflammation plays a role much more than we thought with respect to certain maladies," Greenfield stated.
"We
always thought anything with an "itis" at the end involved
inflammation," he says, such as arthritis or appendicitis. But even the
illnesses without an "itis" at the end, such as cardiovascular disease,
certain cancers, even Alzheimer's disease, may be triggered in part by
inflammation, he says.
It is becoming increasingly clear that chronic inflammation may be at the root cause of many serious illnesses.
When
inflammation persists or serves no purpose, it damages the body and
causes illness. Stress, lack of exercise, genetic predisposition, and
exposure to toxins can all contribute to such chronic inflammation, but
dietary choices play a big role as well.
Learning how specific
foods influence the inflammatory process is the best strategy for
containing it and reducing long-term disease risks.
Some of the
foods highest on anti-inflammatory nutrients include chia seeds, wild
fish, turmeric, ginger, garlic, broccoli, olive oil, grapes, ground
flaxseed, papaya, apple peel, blueberries, tea (especially green, white
and oolong), sweet potatoes, sage, cinnamon, greens, celery, acai juice,
asian mushrooms, walnuts, avocados, hemp seeds, cayenne pepper, kelp
and tart cherries.
According to new research
from Oregon Health & Science University presented at the American
College of Sports Medicine Conference (ACSM) in San Francisco, tart
cherries have the "highest anti-inflammatory content of any food" and
can help people with arthritis manage their disease long-term without
pain medications.
Compounds extracted from apple peel may also influence expression of key anti-inflammatory properties within the body,
suggests data from Germany.
Barry
Sears, MD, from The Zone diet fame, calls inflammation a silent
epidemic that triggers chronic diseases over the years. "You could feel
fine but have high levels of inflammation," he warns.
The average
American diet, Greenfield says, includes far too many foods rich in
omega-6 fatty acids, found in processed and fast foods, and far too few
rich in omega-3 fatty acids, such as those found in cold-water fish or
supplements. When that balance is out of whack, inflammation can set in,
Sears explains.
Natural melatonin levels slowly drop with age. Some older adults make very small amounts of it or none at all.
The
Anti-Inflammatory Diet is not a diet in the popular sense - it is not
intended as a weight-loss program (although people can and do lose
weight on it), nor is it an eating plan to stay on for a limited period
of time. Rather, it is way of selecting and preparing foods based on
scientific knowledge of how they can help your body maintain optimum
health. Along with influencing inflammation, this diet will provide
steady energy and ample vitamins, minerals, essential fatty acids
dietary fiber, and protective phytonutrients.
Phytonutrients
- To
get maximum natural protection against age-related diseases (including
cardiovascular disease, cancer, and neurodegenerative disease) as well
as against environmental toxicity, eat a variety of fruits, vegetables
and mushrooms.
- Choose fruits and vegetables from all parts of
the color spectrum, especially berries, tomatoes, orange and yellow
fruits, and dark leafy greens.
- Choose organic produce whenever
possible. Learn which conventionally grown crops are most likely to
carry pesticide residues and avoid them.
- Eat cruciferous (cabbage-family) vegetables regularly.
- Drink tea instead of coffee, especially good quality white, green or oolong tea.
- If you drink alcohol, use red wine preferentially.
- Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent).
Overall,
incorporating the foods listed above into your dietary strategy can
help you overcome many health obstacles. Don't focus so much on how many
of each you eat, but rather eat them all in moderation. Let your body
be your teacher and you'll find yourself being drawn to these foods as
you learn to enjoy them while satisfying your daily energy requirements.
Mae Chan
holds degrees in both physiology and nutritional sciences. She is also
blogger and and technology enthusiast with a passion for disseminating
information about health.
