L-glutamine (or simply glutamine) is one of the biggest buzzwords in the health field today.…
After many blood tests, sonars and X-rays of my slightly swollen left foot, I’ve recently been diagnosed with Ankylosing Spondylitis. The presence of HLA-B27 (a gene which causes inflammation) is associated with certain autoimmune and immune-mediated diseases, including Ankylosing Spondylitis, Inflammatory Bowel Disease and Reactive Arthritis. That’s why I’ve decided to create a basic anti-inflammatory action plan with my favorite anti-inflammatory foods to help me with this condition and prevent it from worsening. To reduce levels of inflammation, we have to aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
Recent studies show inflammation, joint pain, gout and arthritis are a consequence of the foods we eat. You might be wondering what the pain in your joints have to do with the food on your plate? More than you think! Inflammation is the reason for pain and on-going inflammation in your body is often a result of stress, an unhealthy lifestyle, and exposing your body to harmful toxins. And this kind of inflammation serves no useful purpose. Instead, it actively causes disease and imbalance in your system.
Loading up on anti-inflammatory foods is an essential step in reducing inflammation. That means you should look to eat as many whole fruits and vegetables as well as sources of omega-3 fatty acids as you can. There are many foods that can stamp out inflammation… but I’ve narrowed it down to my favorite top 10. Adding these foods to your diet is one of the easiest and smartest ways you can boost your health.
MY TOP 10 ANTI-INFLAMMATORY FOODS:
1. BROCCOLI – Phytonutrients in this vegetable are known to fight inflammation of joints, respiratory system, and colon.
2. OLIVE OIL – Extra virgin cold pressed olive oil contains a natural anti-inflammatory named Oleocanthal.
3. FERMENTED FOODS – Fermented foods are rich in Probiotics and help curb systemic inflammation.
4. WILD SALMON – This cold-water fish is one of the best sources of omega-3 fatty acids, which can help fight inflammation, lower risk for chronic diseases, and improve mental health.
5. NUTS – Nuts are an important source of Omega 3 fats. This healthy anti-inflammatory fat is known to reduce the risk of cancer, arthritis, and heart disease.
6. BLUE BERRIES – Blueberries are rich in anti-oxidants and help ward off oxidative stress and inflammation. Blueberries also increases the production of Cydocines that have anti-inflammatory properties.
7. GREEN TEA – Rich in flavonoids that are great at fighting inflammation.
8. KALE – Kale is loaded with anti-inflammatory properties and contains a variety of phytonutrients and antioxidants that help protect our bodies against cellular damage.
9. MUSHROOMS – Mushrooms are antimicrobial, antiviral, and anti-inflammatory and contain a variety of compounds that can help to improve immunity and lower inflammation throughout the body.
10. BONE BROTH – Bone broth is a complete serving of all the good stuff — minerals like calcium, magnesium, and phosphorus. A bowl of bone broth can help strengthen the lining of your gut due to the high content of healing compounds including collagen, gelatin, and amino acids like glutamine, arginine, and proline.
What are the foods that cause inflammation?
On the other hand, you’ll also want to avoid inflammation-causing foods, including the following:
- refined carbohydrates (like white bread and white pasta)
- fried foods (trans fats)
- soda and other artificially-sweetened beverages
- high-fructose corn syrup
- fatty red meat and processed meat
- refined oils (like margarine, shortening, vegetable oil, and soybean oil)
- excessive alcohol
- snack foods with high sodium