As scientists home in on the detrimental effects of chronic inflammation on the body, anti-inflammatory diets are increasingly touted as a way to prevent and combat heart disease, arthritis and even skin diseases like psoriasis and eczema. Although each particular diet may vary, all come close to the popular Mediterranean diet, which encourages the consumption of fruits and vegetables, fish and whole grains, while avoiding saturated fats, trans fats and processed foods.
“Our whole vision of inflammation is that you break your wrist, it gets inflamed, puffy and hurts: these are all protective mechanisms of the body,” said Dr. Jessica Black, a naturopath and author of “The Anti-Inflammation Diet and Recipe Book.” “If you take that concept and think really small, from a microscopic perspective, then any offending chemicals or pesticides we ingest or are exposed to, or foods we eat that were not in our diet back when we were hunting and gathering, can do the same thing in the body.”
The physical symptoms of chronic inflammation are wide, ranging from joint pain, gastrointestinal problems like bloating and diarrhea, skin problems and lack of energy. Experts warn that over time, low-grade, chronic inflammation can lead to more serious problems, such as Alzheimer’s, fibromyalgia, colon cancer and heart disease.
“We used to think that heart disease resulted from deposits of fatty plaques in the arteries,” said Rachel Johnson, a professor of nutrition at the University of Vermont and co-chairwoman of the American Heart Association’s Nutrition Committee. “But now we know that heart attacks rarely happen simply due to the buildup, and that inflammation plays a key role in weakening the plaque in the arteries, resulting in heart attacks and strokes.”
Recent studies have focused on the health benefits of the various components of anti-inflammatory diets. Omega-3 fatty acids, found in oily fish like salmon and mackerel, are considered key players in the fight against chronic inflammation, and the AHA recommends at least two servings per week, either in the form of fish or supplements. An article in the journal BMC Genomics found that phenol-rich virgin olive oil represses several pro-inflammatory genes, while researchers the Norwegian University of Science and Technology determined that a diet high in carbohydrates stimulates the genes that cause inflammation in the body.
Lyn-Genet Recitas, the director of nutrition at Neighborhood Holistic, a nonprofit health center based in New York City, created an eating plan that focuses on lowering chronic low-grade inflammation by reducing salt in the diet, increasing water intake, and figuring out which foods cause a “reactive” response, resulting in weight gain and inflammation. “It’s all about identifying the least reactive foods, working with your personal chemistry,” said Recitas. “Your weight, which is going to designate your health, is nothing more than your chemical response to food.”
According to Recitas, the immune system’s response to an inflammatory diet worsens problems like arthritis, migraines and even depression. Recitas’ clients begin by eating only non-inflammatory foods, like carrot ginger soup and dark leafy greens. Other foods are gradually introduced to see if they trigger an inflammatory response.
Recitas cited one client who suffered from debilitating arthritis. After nine days of eating nonreactive foods, her pain was gone, but on day 10 she decided to add pizza to her diet. “From 40 calories of tomato sauce she gained two pounds and all of her pain came back,” said Recitas. “You have to find out what foods work and what don’t so you can make an informed choice.”
Other factors important in fighting inflammation include exercise, getting enough sleep, and reducing stress. And Andrea Giancoli, a spokeswoman for the American Dietetic Association, warns that patience is key when trying an anti-inflammatory diet. “It’s easy to reach for a pill to take the inflammation down, but with food it takes longer, as there are a lot of chemical processes going on,” said Giancoli. “Over time, with a healthful diet, you’ll see the benefit.”
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“Our whole vision of inflammation is that you break your wrist, it gets inflamed, puffy and hurts: these are all protective mechanisms of the body,” said Dr. Jessica Black, a naturopath and author of “The Anti-Inflammation Diet and Recipe Book.” “If you take that concept and think really small, from a microscopic perspective, then any offending chemicals or pesticides we ingest or are exposed to, or foods we eat that were not in our diet back when we were hunting and gathering, can do the same thing in the body.”
The physical symptoms of chronic inflammation are wide, ranging from joint pain, gastrointestinal problems like bloating and diarrhea, skin problems and lack of energy. Experts warn that over time, low-grade, chronic inflammation can lead to more serious problems, such as Alzheimer’s, fibromyalgia, colon cancer and heart disease.
“We used to think that heart disease resulted from deposits of fatty plaques in the arteries,” said Rachel Johnson, a professor of nutrition at the University of Vermont and co-chairwoman of the American Heart Association’s Nutrition Committee. “But now we know that heart attacks rarely happen simply due to the buildup, and that inflammation plays a key role in weakening the plaque in the arteries, resulting in heart attacks and strokes.”
Recent studies have focused on the health benefits of the various components of anti-inflammatory diets. Omega-3 fatty acids, found in oily fish like salmon and mackerel, are considered key players in the fight against chronic inflammation, and the AHA recommends at least two servings per week, either in the form of fish or supplements. An article in the journal BMC Genomics found that phenol-rich virgin olive oil represses several pro-inflammatory genes, while researchers the Norwegian University of Science and Technology determined that a diet high in carbohydrates stimulates the genes that cause inflammation in the body.
Lyn-Genet Recitas, the director of nutrition at Neighborhood Holistic, a nonprofit health center based in New York City, created an eating plan that focuses on lowering chronic low-grade inflammation by reducing salt in the diet, increasing water intake, and figuring out which foods cause a “reactive” response, resulting in weight gain and inflammation. “It’s all about identifying the least reactive foods, working with your personal chemistry,” said Recitas. “Your weight, which is going to designate your health, is nothing more than your chemical response to food.”
According to Recitas, the immune system’s response to an inflammatory diet worsens problems like arthritis, migraines and even depression. Recitas’ clients begin by eating only non-inflammatory foods, like carrot ginger soup and dark leafy greens. Other foods are gradually introduced to see if they trigger an inflammatory response.
Recitas cited one client who suffered from debilitating arthritis. After nine days of eating nonreactive foods, her pain was gone, but on day 10 she decided to add pizza to her diet. “From 40 calories of tomato sauce she gained two pounds and all of her pain came back,” said Recitas. “You have to find out what foods work and what don’t so you can make an informed choice.”
Other factors important in fighting inflammation include exercise, getting enough sleep, and reducing stress. And Andrea Giancoli, a spokeswoman for the American Dietetic Association, warns that patience is key when trying an anti-inflammatory diet. “It’s easy to reach for a pill to take the inflammation down, but with food it takes longer, as there are a lot of chemical processes going on,” said Giancoli. “Over time, with a healthful diet, you’ll see the benefit.”
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