The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health (4 page)

There are many symptoms that may indicate inflammation in the body. In the following section, you’ll discover both the obvious and not-so-obvious signs of inflammation.

Often times, inflammatory symptoms are obvious and demand your attention. They include:
•
Pain and soreness
•
Redness
•
Swelling
•
Heat

Inflammation isn’t always obvious. Many people don’t realize the symptoms they are experiencing are linked to inflammation. Some common signals of inflammation include:

The medical community addresses inflammation with a range of medications and lifestyle practices. It’s important to know what is available and to work with your doctor to find the best treatment for you.

Some medications prescribed to treat inflammation include:
•
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs).
This group of drugs blocks a specific group of enzymes, which prevents the production of inflammatory chemicals. Popular NSAIDs include aspirin and ibuprofen. Long-term use of NSAIDs can increase the risk of stomach ulcers.

•
Corticosteroids.
This group of drugs deactivates the genes activated during the inflammatory process. They are used to control a wide range of chronic conditions.

•
Acetaminophen.
This drug (often branded as Tylenol in the US and known as paracetamol in Europe) helps manage pain from chronic conditions, but it doesn’t prevent or address inflammation.

Popular lifestyle practices your doctor may recommend to help with inflammation are:
•
Rest.
A good night’s sleep will help reduce inflammation, heal and repair tissue, boost memory, and control appetite. Aim for at least eight hours each night, and try to put down electronic devices at least one hour before bedtime.

•
Stress management.
Whether you’re experiencing work, family, or financial stress, applying stress management techniques can reduce your inflammatory load. Mediation, enjoying nature, walking, reading, deep breathing, and even sitting down for a cup of tea can help you relax and reduce stress.

•
An anti-inflammatory diet.
A nutritious diet loaded with vegetables, fruits, protein, fiber, healthy fats, antioxidants, and clean water play an enormous role in putting out the fires of inflammation.

For more specific and targeted strategies, speak with your doctor or health-care professional.

T
here are many things in life that are beyond our control, but if you’re lucky, your diet is not one of them. Good nutrition plays a crucial role in the prevention, development, and management of chronic inflammatory conditions.

It’s important to know about foods that worsen inflammation, the best anti-inflammatory fare to include in your diet, and how you can follow an anti-inflammatory diet whether you’re following a Vegan, Paleo, or Mediterranean Action Plan.

With this information, you can make smart choices at the grocery store to fuel and enhance a healthy lifestyle.

Food plays an extremely important role in the inflammatory response. Food choices can either soothe inflammation, or cause it to worsen. The following section details the foods that should be avoided on an anti-inflammatory diet, as well as where they might be lurking in seemingly innocent foods.

Gluten is a protein found in wheat, wheat germ, barley, rye, spelt, kamut, farro, bulgur, semolina, farina, and triticale. As gluten is hard to digest it can cause intestinal and digestive problems. People with celiac disease have a specific immune response to a protein in gluten called
gliadin
, where the immune cells destroy the microvilli in the small intestine, which absorb nutrients. But gluten causes more than digestive distress—it can also be responsible for brain fog, sinus problems, joint pain, blood sugar imbalances, hormonal imbalances, and skin conditions.

Despite media reports that gluten-free diets are only necessary for those with celiac disease, gluten consumption can worsen a wide range of chronic diseases. Anyone with virtually any inflammatory condition can benefit from a gluten-free diet.

The key to a healthy gluten-free diet is focusing on fresh, whole, naturally gluten-free foods. Skip the gluten-free cookies and gluten-free bagels and choose fruits, vegetables, gluten-free grains, beans, legumes, nuts, seeds, lean meat, and fish instead. A diet rich in these foods will provide the nutrients you need to thrive and leave you feeling satisfied.

GLUTEN-CONTAINING FOODS TO AVOID

Gluten is often used as a binder or thickener in foods and, as such, these food can be a hidden source of it. Read food labels carefully and know these primary sources to check for gluten:

Children are taught that dairy is an essential food to grow big and strong. However, many people don’t produce the lactase enzyme required to digest the lactose sugars in milk, leading to bloating, gas, and diarrhea. In addition to lactose intolerance, milk allergies are quite common, and are one of the top allergies in North American children as noted by both FARE—Food Allergy Research and Education—and the American College of Allergy, Asthma, and Immunology.

Milk is a mucus-forming food, and when that mucus coats the digestive tract it prevents nutrients from being absorbed. Dairy cows raised for conventional milk products are fed growth hormones and antibiotics, which can interfere with our hormones and lead to inflammation. Additionally, conventional dairy products are often loaded with sugar and preservatives (especially the low-fat ones) and this can further contribute to inflammatory processes.

While this information applies to many, it’s good to note that some people may be able to eat dairy even though it’s on the “foods to avoid” list. For more information on why this is the case, refer to Foods with Sensitivity Alerts (see
here
).

DAIRY FOODS TO AVOID

Because so much corn today is genetically modified, it is a food to avoid. About 90 percent of corn in the United States is genetically engineered. Genetically modified organisms (GMOs), or genetically modified foods, are relatively new to our food system and can pose potentially serious health risks. As a result of the modifications, they can suppress the immune system and promote inflammation. Corn is ubiquitous in processed foods; for instance, high-fructose corn syrup is prevalent in the majority of processed, sugary treats. And vegetable oils like corn oil are higher in omega-6 fatty acids, which are also inflammatory.

CORN-CONTAINING FOODS TO AVOID