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Anti-Inflammatory Diet – Arthritis and Alzheimer’s Diet
One diet, or way of eating, is thought to help prevent the likelihood of developing both arthritis and Alzeimers Disease, maybe cancer too.
The diet is an anti-inflammatory diet based on the belief that many long term health problems and serious illnesses are caused by chronic inflammation, which is caused by an over active immune system. IBS, for instance, one of the most common digestive / bowel complaints, is often associated with bloating, inflammation and excess mucous.
The medical community is generally in agreement that diet will help to reduce long term health problems. It is worth mentioning here that this is not a diet designed to help you lose weight – although following this diet may provide a more balanced diet, which in turn will reduce your sugar cravings meaning that you do eat less.
The medical backing for this diet is due to an understanding of how an over-active immune system affects the body. An over-active immune system literally attacks the body, which results in tissue damage. The damaged tissue releases chemical, which in turn cause inflammation. As there is no pain, people are unaware that the process is occurring, and by the time the symptoms of the disease are showing, the damage is done.
In a recent article in the British Journal Of Nutrition, a research team from the University of Southampton reviewed data on ant-inflammatory diets and the incidence of disease, and found a correlation between diet and several different diseases.
The Anti-Inflammatory Diet Plan:
Eat plenty of the following foods, which are known to help reduce inflammation:
- Oily fish such as mackerel, salmon, sardines and pilchards – omega 3 fatty acids reduce inflammation
- Fresh fruits and vegetables – antioxidants to reduce free radicals
- Legumes – a variety of peas and beans
- Certain Spices – e.g. turmeric
- Plenty of fibre
- Garlic
Avoid Eating the Following Foods:
These foods are known to lead to inflammation, so should be avoided:
- All trans fats – these are the manufactured fats
- Saturated fats (red meat and diary)
- Processed foods – usually high in salts and chemicals
- Refined carbohydrates – white bread, sugars white rice, pasta
- Omega 6 fatty acids – often in fast food
What is interesting is that this diet starts to sound much like some of the diets that we have already discussed here. In The Bruce Lee Diet, refined carbs are to be avoided completely, as is most dairy. The Mediterranean Diet recommends eating plenty of oily fish, fruit and vegetables. The Atkins diet also avoids sugar to prevent blood sugar spikes, which also lead to inflammation.
“What seems to happen is that these nutrients dampen the production of the chemicals that trigger inflammatory processes. It is certainly not a miracle cure, but it is one factor, along with genetic predisposition and other lifestyle habits such as smoking, that can affect inflammation and the likelihood of getting related diseases or at least make living with them more bearable. Inflammation reduces in people who lose weight, so following this diet can only be a good thing,” Professor Calder, University of Southampton.
In other studies the anti-inflammatory effect of drugs such as ibuprofen have been shown to have a relationship with a reduction in the development of Alzheimer’s disease. Additionally, research from Columbia University in New York has shown that eating more fish oil and vegetables reduced the chances of people that already suffered from mild memory loss from developing dementia.
Other studies have shown some anti-inflammatory painkillers help prevent tumours in people with inherited colorectal cancer. Getting the right amounts of omega fats in the diet is considered crucial to any anti-inflammatory diet.
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Thanks for the info. Indeed many diseases are caused by chronic inflammation that never shut off.
If you like to find out more, you can click here for a more detailed list of anti-inflammatory foods.