Inflammation is a natural response to injury and some illness. It serves several positive purposes but mostly help the body heal. Unfortunately, the typical western diet causes and unitentional increase in hormones that trigger a chronic infamitory response that takes a toll on the body over time. Inflammation is not only swelling due to injury or infection, but it also affects organs, digestion and other body systems.
An anti-inflammatory diet as well as natural remedies can help ease pain and stiffness caused by a chronic inflammatory response. Inflammation is regulated by hormones whose release into the body are triggered by certain foods. You can affect the level of hormone creation by the type and amounts of fats you eat. Here are some dietary changes you can make to impact your hormone-generating system. It is common for dietary changes to take 6-8 weeks before you notice the affects.
1.Eliminate polyunsaturated vegetable oils and partially hydrogenated oils (such as sunflower, corn and safflower oils) . These fats encourage the synthesis of pro-inflammatory prostaglandins.
2. Eliminate sources of trans-fatty acids such as margarine and vegetable shortening. Instead of polyunsaturated oils, rely on olive oil.
3. Increase your intake of omega-3 fatty acids by eating wild salmon, sardines, mackerel, walnuts, freshly ground flax seeds or oil and soy foods. The omega-3s increase production of inflammation supressing hormones. For those who are allergic to fish or don’t like the taste, try taking a fish oil supplement with DHA and EPA – 2000 mg daily, available from Nordic Naturals.
4. Make sure your diet includes plenty of fresh organic fruits and vegetables. Emphasize those known for their high anti-oxidant content – for instance, a half cup of blueberries packs as much antioxidant power as five servings of peas, carrots, apples, squash, or broccoli.
5. Try adding ginger to your diet by eating it in various forms as well as using turmeric as a spice. Both are naturally anti-inflammatory.