You’ve heard the word. You’ve probably heard about it in relation to diet. Cut your finger accidentally and the area will swell, redden, and heat up. This type of acute inflammatory response is the body’s reaction to trauma, and it’s an essential part of the healing process. But inflammation can be harmful when it hangs around too long and refuses to leave. When the inflammation switch refuses to turn off, the body operates as if it is always under attack (the older we get, the more likely this is to happen). White blood cells flood the system for weeks, months, and even years.
Researchers are now linking low-grade, persistent inflammation to premature aging, heart disease, M.S., diabetes, Alzheimer’s, psoriasis, arthritis, and cancer.
While anti-inflammatory drugs do exist, they can injure the stomach or suppress the immune system. Fortunately, the situation can be remedied by a change in diet, specifically by altering the kinds of fats you eat. Omega-3 fatty acids tend to decrease inflammation while omega-6 fats and trans-fats increase inflammation. Unfortunately, we consume more cereal grains than ever before. And these grains and their oils are high in Omega 6 fatty acids. Even our livestock and farm raised fish are now fed on grains and their Omega 6 fatty acids now outweigh the beneficial Omega 3s. While many foods in the standard American diet (unrefined white flour, sugar, red meat, dairy, fast food, coffee, and food additives) exacerbate inflammation, a healthy diet made up of fish, nuts, seeds, oils, and fruits and vegetables can help lessen or prevent inflammation. Likewise, certain spices such as turmeric, cloves, and ginger have proven anti-inflammatory activity.
Gently sauté, steam, simmer or eat as much raw food as possible since heating at high temperatures can increase inflammation within. Avoid frying or grilling food. Sautéing or lightly steaming is your best bet!
As always, buy organic and seasonally. And know where your meat and fish comes from!
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