The right foods can fi ght infl ammation
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Health
The human body and its immune
system excels at fi ghting foreign
invaders like bacteria and viruses.
Signaling chemicals called interleukins
tell cells whether they are
needed to fi ght illness or they should
wait in the wings. While these immune
defenders are doing their jobs,
soreness, fatigue, and swelling can occur
— the natural side effects of an immune
system response — but will soon
dissipate.
However, many people deal with
immune systems that are consistently
revved up, even when no invaders
are present. This is the problem with
many chronic diseases and immune
system dysfunction. Unfortunately,
the infl ammation that is a hallmark of
immune defense becomes a daily problem
that may result in chronic pain
and other complications. What many
people may not realize is that the foods
that they are putting into their bodies
may exacerbate infl ammatory responses,
while others may help keep
infl ammation at bay.
People with rheumatoid arthritis,
Crohn’s disease, Hashimoto’s, and
other chronic illnesses may fi nd that
turning to the right diet can tame infl
ammation and other symptoms. Recently,
many health experts, including
Dr. Barry Sears, founder of the Infl ammation
and Research Foundation and
author of the “Zone Diet,” and Dr. Andrew
Weil, who offers the Anti-Infl ammatory
Food Pyramid, have begun to
tout certain foods that are purported
to reduce infl ammatory response over
an extended period of time.
As benefi cial as some foods can be,
it’s important to note that individuals
are unique and certain foods may produce
a particular response in some but
not in others. Systematically isolating
certain foods can help paint a picture
of foods that can be problematic. But
generally speaking, refi ned carbohydrates,
sugar-sweetened beverages,
fried foods, and processed meats may
increase infl ammation, advises Harvard
Health Publishing.
Conversely, certain foods and beverages
that have been identifi ed as reducing
infl ammation for many people.
These include:
• Tomatoes
• Olive oil
• Green leafy vegetables and cruciferous
vegetables
• Nuts, like almonds and walnuts
• Fatty fi sh
• Berries
• Avocados
• Green tea
• Peppers
• Grapes
• Turmeric
• Dark chocolate
Including these foods in one’s daily
diet may help to relieve the pain, bloating,
and fatigue associated with infl
ammation.
It is important to speak with a
doctor before making any dietary
changes. Discuss any infl ammation issues
you have been having and which
foods might help. Generally speaking,
a diet full of diverse, antioxidant-rich
foods can provide relief for those with
various levels of infl ammation.
Including certain foods in one’s daily diet may help to relieve the pain, bloating, and fatigue
associated with infl ammation.