What are Inflammatory Diets?
By Dr Harold Gunatillake FRCS, FICS, FIACS, AM (Sing), MB,BS-Health writer
In Sri Lanka when our parents took us to the aurvedic physician for minor ailments, when asked what food should be given, you hear the words “heaty foods”(Giniham kama) and “cooling foods”(Seethala kama), and the physician would rattle off some vegetables to be eaten as cooling foods and meat as a heaty food. Western qualified doctors’ then did not believe it.
Also according to the aurvedic systems the cracking of the thick skin behind the heel happens when excess heat has to get rid of the body.
Today, we talk of “Inflammatory foods” and non-inflammatory foods meaning the same aurvedic physicians believed. An inflammatory diet is defined as one with low in vegetables, and high in sugar- sweetened and diet soft drinks, refined sugars, processed carbs, red and processed meats, margarine and so on. It may be the metabolic stimulation of the body that is linked to the type of food you eat. Inflammatory foods may be increasing the metabolic machinery and the cooling foods may be slowing the metabolic activities in the body.
Inflammatory foods are supposed to cause inflammatory diseases in the body such as gastro-intestinal diseases like IBS, Ulcerative colitis, Crohn’s disease, and others like Alzheimer’s, arthritis, heart disease, including cancer.
Research has found that premenopausal women eating inflammatory foods seems to have an increased incidence of developing breast cancer, according to Karin B.Michels, an epidemiology professor at the University of California.
Sugar seems to be the main culprit and offender and others include dairy, booze and trans fat-filled fried foods. Sodas and other beverages with added sugar and alcohol are also considered as inflammatory foods.
Mediterranean styled diets heavy on fish, nuts and vegetables would be considered as the ideal anti-inflammatory diet. Your chances of getting chronic diseases or life-changing mental or physical impairments are much less on such a diet.
Vegetables operate as anti-inflammatory flavonoids and are rich in antioxidants that restore cellular health beneficial to your health. Beets have antioxidant betalain which gives their signature colour and is an excellent anti-inflammatory. These anti-inflammatory compounds inhibit the activity of cyclo-oxygenase enzymes, which the body uses to trigger inflammation.
Broccoli has anti- inflammatory properties and is an antioxidant powerhouse with vitamins, flavonoids and carotenoids. These work together to lower oxidative stress in the body and help battle both chronic inflammation and the risk of developing cancer.
Blueberries have quercetin a flavonoid that fights inflammation and even cancer.
Pineapple has anti-inflammatory protocol, bromelain- a digestive enzyme, observed to have immune- boosting abilities.
Salmon is an excellent source of essential fatty acids, especially omega-3s, which are most potent anti-inflammatory.
Coconut oil is full of strong anti-inflammatory compounds that reduce inflammation and heals arthritis.
Turmeric has curcumin an active anti-inflammatory component which is far more potent than aspirin as an anti-inflammatory for arthritis and other chronic diseases.
Anti-inflammatory diets have preventive powers and the ability to fight inflammation in the body. They do have powers to minimise the symptoms of arthritis and other chronic disabling diseases. Studies have shown that patients who participated and consumed anti-inflammatory foods found enough relief that they were able to discontinue at least one of their medications.
Changing to an anti-inflammatory diet and consuming anti-inflammatory foods, one should keep away from overly processed foods like white rice, white bread and other foods made from flour, and move to a Mediterranean type of lifestyle, which includes plenty of fruits, and vegetables, little or no red meat, no added chemicals or meat additives, and abundance of omega-3 foods including olive oil. Omega-6 types of foods like corn and vegetables oils are inflammatory and one should minimise their use in cooking.
Anti-inflammatory foods do boost and regulate the immune system and further reduce inflammatory diseases in the body.
Conclusion: Consume as many anti-inflammatory foods and include them in your daily diet to prevent most chronic illnesses in the body. Finally, establishing a regular routine of physical activity can help prevent systemic inflammation building up.
