Change Your Diet And See The Miracle : Fight Inflammation And Joint Pain Will Go Away
Are you tired ? Do you suffer from frequent indigestion ? Do you have severe joint pain ? The best solution to many among us to pop tablets, capsules, syrups, churan and chutney some time prescribed by doctor some time by self medication. But still we do not find a permanent cure.
How many among us know that if we change our diet we can easily combat problems like joint pain, weight gain, weight loss, depression, thinning hair, and many more which can be caused by chronic inflammation in the body.
Inflammation is a common problem these days.
But let us understand that inflammation is our bodies' primary immune tool, it is our response and defence against injuries and infection. The body uses inflammation to get rid of harmful toxins that causes serious illness. Without it, even the smallest injuries, like a small cut or a bug bite can become life threatening. We all know what inflammation looks like on the surface-redness, heat, pain and swelling. This is our body's response in action, rushing nutrients and disease fighters to the site of damage in order to repair it.s the illness.
Normal inflammation does not last long. A harmful invader is introduced to the system, inflammation drives it out, and thereafter inflammation clears. But if it persists, it damages the body and causes many serious illness.
There may be many contributing factors, it may be stress, lack of exercise, genetic predisposition and exposure to toxins. But what we eat may also be equally responsible. We eat many things every day which may be a big contributing factor to inflammation. Diet loaded with plenty of vegetables, fruits, protein, fiber, healthy fats and anti-oxidants helps to achieve the goal to reduce inflammation.
Now identify the food which worsen the inflammation :
1. Gluten
Normally it is 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. Gluten is often used as a binder or thickener in food, so while buying readymade food, read the labels carefully. Normally it is used in beer, bread, breadcrumbs, cakes, candy, cereal, cookies, croutons, deli meats, flour, gravies, pasta & noodles, pasta sauce, pastries, salad dressings, sauces, soups, soy sauce.
2. Dairy Products
Right from our grandma days we are taught that dairy is an essential food to grow big and strong. My grandma used to say doodh ghee nahin khaoge to kaise bade hoge ! However many people do not produce enough enzyme required to digest lactose sugars which is an ingredient of milk and milk products, it leads to bloating, gas and diarrhea. Milk also form mucus, when the mucus coats the digestive tract it prevents nutrients from being absorbed. Now a days, cows and other milch animals are raised for conventional milk products by giving them growth hormones, which interferes with our hormones and leads to inflammation. Additionally, conventional dairy products are often loaded with sugar and preservatives (especially the low fat ones) and this can further triggers the inflammation.
3.Corn
Now much of the corn available is genetically modified, it is a food to be avoided. Now a days oil, starch, sugar, tortillas, dextrose, dextrin, syrup are made by corn such items are to be avoided.
4. Soy
same as the corn. Soy beans is a common allergen. Soy is high in goitogenens compounds that can suppress thyroid function. Soy also contains anti-nutrients such as phytates and oxalates, which interfere with digestion and distrupt the endocrine system.
5. Peanuts
It is also a common alergen contains a carcinogenic mold called aflatoxin, which can affect those with liver condition commonly known as candida
6. Caffeine
If suffering from inflammation, nix your caffeine habit.It propels the stomach to release its contents prematurely, injecting undigested food into the small intestine, where it can aggravate the digestive tracts.
It is also a culprit to send blood sugar soaring, raising blood pressure and heart rate, suppresses appetite, and disrupts sleep, it also stresses the nervous system.
7. Alcohol
While an occasional glass of wine offers a positive hit of anti oxidants, excess consumption of alcohol increases the production of C-reactive protein (CRP), a marker of inflammation.many alcoholic beverages are loaded with sugar, which can wreak havoc on blood sugar levels, causing causing headaches and suppress the immune system. Alcohol also destroys gut flora, it can lead to leaky gut, where particles of food break through intestinal barrier and activate the immune system, inducing further inflammation and allergies.
8. Citrus Fruits
Most of the citrus fruits are acidic so may provoke inflammationin the people with conditions such as gastrosiphgeal reflex disease (GRD), arthritis and citrus sensitivities. To buffer the acidity, the body pulls from its pool of alkaline minerals such as calcium, magnesium and potassium.
But lemons and limes are exception, if used in moderation these can be a handy addition to to an anti-inflammatory diets they kick start digestion and enhance liver detoxification. Once metabolised by the body,they leave alkaline minerals behind. Some other citrus fruits also contain beneficial anti-oxidants and anti-inflammatory nutrients, and can be helpful if consumed sparingly.
9.Non-Vegetarian Products
Meet produced from the animals raised with hormones and antibiotics, without out door access cause inflammation.
19. Sugar
Refined sugar is harmful, it spikes blood sugar, which increases production of inflammatory cytokines. It also produces advanced glycation end products, substances that damage cells and play a role in aging.It also damages teeth, robs body of vitamins and minerals, causes mood swings, and inhibits immune systems.
20.Processed Foods
Chemicals, preservatives, unhealthy fats, artificial food dyes, refined carbohydrates, synthetic vitamins and minerals can not be processed by body so they also contribute to inflammation.
So it is a long list of food which causes inflammation and other serious diseases, some of the items have become part and parcel of our thali, many among you may feel that nothing left to eat !. The fact is, there is an abundance of foods one can enjoy. I list out them as under :
1. Allium Vegetables
Onions, garlic, leeks, shallots, scallions, ramps and chives offers host of benefits. Onions are a rich source of vitamin C and quercetin which helps relieve allergy symptoms. Garlic contains a range of sulfurous compounds that reduce inflammation throughout the body, plus it has antiviral and anti-baterial properties.
2. Apple Cider Vinegar
Made from fermented apples, this vinegar is a rich source of probiotics and help to boost stomach acid levels.
3. Basil
Eugenol is a volatile oil found in basil,inhibits the enzymes that produce inflammation.
4. Berries
Blue berries, raspberries, blackberries and strawberries are potent sources of anti-oxidants that combat celluer damage and inhibits enzymes that promote inflammation, The berries are also rich in fiber, so it provide lot of benefit to the cardio-vascular system and digestive tract, and blood sugar level.
5.Coconut oil and extra-virgin olive oil
Coconut oil is a source of healthy saturated fat that is especially high in lauric acid thus enriches brain function and immune system. It is easily digested and used immediately by the body for energy rather than being stored as fat.
Extra virgin olive oil contains numerous polyphenols that reduce the chemical messengers and enzymes that lead to inflammation.
6. Dark Leafy Greens
They contain the anti-oxidant vitamins A, C, E and K which combat cellular damage that can contribute to inflammation. They are also a rich source of anti inflammatory omega 3 fatty acids and B vitamins, which help to manage stress and nourish the nervous system.
7.Fennel
It contains number of anti-inflammatory phytonutrients. It also contains a chemical called anethole, known for anti-cancer properties and helps to shut down the signalling process that triggers inflammation. Fennel also contains anti-oxidants and immune -boosting nutrients.
8. Root Vegetables
Carrots, sweet potatoes, parsnips, turnips, celery roots,beets are anti-oxidants and anti inflammatory power houses.
9. Winter squashes
They are having similar qualities of root vegetables.In addition, winter squashes also contain
high amount of vitamin C and A. They also contain a compound called cucurbitcins that inhibit the enzymes that leads to inflammation.
10. Gluten Free Grains
Quinoa is a complete plant based source of protein which means it contains same amino acids that are found in animal products and sufficient protein means key to healing inflammation. Quinoa is a rich source of magnesium, a relaxant mineral that reduces inflammation.
Brown rice is also high in magnesium as well as selenium which helps with detoxification and protect cells from damage.
11. Nuts and Seeds
walnuts, almonds, cashews, hemp seeds, chia seeds, flaxseed contain a wide range of healthy fats.protein and fiber.
12. Natural Sweeteners
Replace refine sugar with raw honey and maple syrup.
Raw honey is rich in healing amino acids, digestive enzymes and antiviral constituents thus help to enhance immune system.
Maple syrup is rich in anti-oxidants plus high in zinc-another important nutrient for immune system.
13. Pineapple
The core stem of this tropical fruit contains bromelain, which reduces inflammation and helps protein digestion.
14. Fish
Wild salmon,sardines, anchovies, mackerel and halibut are good source of omega-3 fatty acids-healthy fats.
15. Organic meat
Lamb, chicken and turkey are high in protein, essential for healing and repairing inflammation. They are also rich in vitamin B12, a key nutrient for nervous system, it is rarely present in plants.
16. Turmeric
It has anti-inflammatory power stems from curcurim, it helps to reduce inflammation associated with inflammatory bowel disease, arthritis, cystic fibrosis and cancer.
17. Ginger
It contains a compound called Gingerols which inhibit pro-inflammatory molecules. Ginger is used to treat a wide variety of conditions including digestive issues, nausea, motion sickness, arthritis, headache, cold and flu.
18.Dill
This herb helps to naturalise carcinogens and used for digestive problems like gas, indigestion and constipation.
How many among us know that if we change our diet we can easily combat problems like joint pain, weight gain, weight loss, depression, thinning hair, and many more which can be caused by chronic inflammation in the body.
Inflammation is a common problem these days.
But let us understand that inflammation is our bodies' primary immune tool, it is our response and defence against injuries and infection. The body uses inflammation to get rid of harmful toxins that causes serious illness. Without it, even the smallest injuries, like a small cut or a bug bite can become life threatening. We all know what inflammation looks like on the surface-redness, heat, pain and swelling. This is our body's response in action, rushing nutrients and disease fighters to the site of damage in order to repair it.s the illness.
Normal inflammation does not last long. A harmful invader is introduced to the system, inflammation drives it out, and thereafter inflammation clears. But if it persists, it damages the body and causes many serious illness.
There may be many contributing factors, it may be stress, lack of exercise, genetic predisposition and exposure to toxins. But what we eat may also be equally responsible. We eat many things every day which may be a big contributing factor to inflammation. Diet loaded with plenty of vegetables, fruits, protein, fiber, healthy fats and anti-oxidants helps to achieve the goal to reduce inflammation.
Now identify the food which worsen the inflammation :
1. Gluten
Normally it is 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. Gluten is often used as a binder or thickener in food, so while buying readymade food, read the labels carefully. Normally it is used in beer, bread, breadcrumbs, cakes, candy, cereal, cookies, croutons, deli meats, flour, gravies, pasta & noodles, pasta sauce, pastries, salad dressings, sauces, soups, soy sauce.
2. Dairy Products
Right from our grandma days we are taught that dairy is an essential food to grow big and strong. My grandma used to say doodh ghee nahin khaoge to kaise bade hoge ! However many people do not produce enough enzyme required to digest lactose sugars which is an ingredient of milk and milk products, it leads to bloating, gas and diarrhea. Milk also form mucus, when the mucus coats the digestive tract it prevents nutrients from being absorbed. Now a days, cows and other milch animals are raised for conventional milk products by giving them growth hormones, which interferes with our hormones and leads to inflammation. Additionally, conventional dairy products are often loaded with sugar and preservatives (especially the low fat ones) and this can further triggers the inflammation.
3.Corn
Now much of the corn available is genetically modified, it is a food to be avoided. Now a days oil, starch, sugar, tortillas, dextrose, dextrin, syrup are made by corn such items are to be avoided.
4. Soy
same as the corn. Soy beans is a common allergen. Soy is high in goitogenens compounds that can suppress thyroid function. Soy also contains anti-nutrients such as phytates and oxalates, which interfere with digestion and distrupt the endocrine system.
5. Peanuts
It is also a common alergen contains a carcinogenic mold called aflatoxin, which can affect those with liver condition commonly known as candida
6. Caffeine
If suffering from inflammation, nix your caffeine habit.It propels the stomach to release its contents prematurely, injecting undigested food into the small intestine, where it can aggravate the digestive tracts.
It is also a culprit to send blood sugar soaring, raising blood pressure and heart rate, suppresses appetite, and disrupts sleep, it also stresses the nervous system.
7. Alcohol
While an occasional glass of wine offers a positive hit of anti oxidants, excess consumption of alcohol increases the production of C-reactive protein (CRP), a marker of inflammation.many alcoholic beverages are loaded with sugar, which can wreak havoc on blood sugar levels, causing causing headaches and suppress the immune system. Alcohol also destroys gut flora, it can lead to leaky gut, where particles of food break through intestinal barrier and activate the immune system, inducing further inflammation and allergies.
8. Citrus Fruits
Most of the citrus fruits are acidic so may provoke inflammationin the people with conditions such as gastrosiphgeal reflex disease (GRD), arthritis and citrus sensitivities. To buffer the acidity, the body pulls from its pool of alkaline minerals such as calcium, magnesium and potassium.
But lemons and limes are exception, if used in moderation these can be a handy addition to to an anti-inflammatory diets they kick start digestion and enhance liver detoxification. Once metabolised by the body,they leave alkaline minerals behind. Some other citrus fruits also contain beneficial anti-oxidants and anti-inflammatory nutrients, and can be helpful if consumed sparingly.
9.Non-Vegetarian Products
Meet produced from the animals raised with hormones and antibiotics, without out door access cause inflammation.
19. Sugar
Refined sugar is harmful, it spikes blood sugar, which increases production of inflammatory cytokines. It also produces advanced glycation end products, substances that damage cells and play a role in aging.It also damages teeth, robs body of vitamins and minerals, causes mood swings, and inhibits immune systems.
20.Processed Foods
Chemicals, preservatives, unhealthy fats, artificial food dyes, refined carbohydrates, synthetic vitamins and minerals can not be processed by body so they also contribute to inflammation.
So it is a long list of food which causes inflammation and other serious diseases, some of the items have become part and parcel of our thali, many among you may feel that nothing left to eat !. The fact is, there is an abundance of foods one can enjoy. I list out them as under :
1. Allium Vegetables
Onions, garlic, leeks, shallots, scallions, ramps and chives offers host of benefits. Onions are a rich source of vitamin C and quercetin which helps relieve allergy symptoms. Garlic contains a range of sulfurous compounds that reduce inflammation throughout the body, plus it has antiviral and anti-baterial properties.
2. Apple Cider Vinegar
Made from fermented apples, this vinegar is a rich source of probiotics and help to boost stomach acid levels.
3. Basil
Eugenol is a volatile oil found in basil,inhibits the enzymes that produce inflammation.
4. Berries
Blue berries, raspberries, blackberries and strawberries are potent sources of anti-oxidants that combat celluer damage and inhibits enzymes that promote inflammation, The berries are also rich in fiber, so it provide lot of benefit to the cardio-vascular system and digestive tract, and blood sugar level.
5.Coconut oil and extra-virgin olive oil
Coconut oil is a source of healthy saturated fat that is especially high in lauric acid thus enriches brain function and immune system. It is easily digested and used immediately by the body for energy rather than being stored as fat.
Extra virgin olive oil contains numerous polyphenols that reduce the chemical messengers and enzymes that lead to inflammation.
6. Dark Leafy Greens
They contain the anti-oxidant vitamins A, C, E and K which combat cellular damage that can contribute to inflammation. They are also a rich source of anti inflammatory omega 3 fatty acids and B vitamins, which help to manage stress and nourish the nervous system.
7.Fennel
It contains number of anti-inflammatory phytonutrients. It also contains a chemical called anethole, known for anti-cancer properties and helps to shut down the signalling process that triggers inflammation. Fennel also contains anti-oxidants and immune -boosting nutrients.
8. Root Vegetables
Carrots, sweet potatoes, parsnips, turnips, celery roots,beets are anti-oxidants and anti inflammatory power houses.
9. Winter squashes
They are having similar qualities of root vegetables.In addition, winter squashes also contain
high amount of vitamin C and A. They also contain a compound called cucurbitcins that inhibit the enzymes that leads to inflammation.
10. Gluten Free Grains
Quinoa is a complete plant based source of protein which means it contains same amino acids that are found in animal products and sufficient protein means key to healing inflammation. Quinoa is a rich source of magnesium, a relaxant mineral that reduces inflammation.
Brown rice is also high in magnesium as well as selenium which helps with detoxification and protect cells from damage.
11. Nuts and Seeds
walnuts, almonds, cashews, hemp seeds, chia seeds, flaxseed contain a wide range of healthy fats.protein and fiber.
12. Natural Sweeteners
Replace refine sugar with raw honey and maple syrup.
Raw honey is rich in healing amino acids, digestive enzymes and antiviral constituents thus help to enhance immune system.
Maple syrup is rich in anti-oxidants plus high in zinc-another important nutrient for immune system.
13. Pineapple
The core stem of this tropical fruit contains bromelain, which reduces inflammation and helps protein digestion.
14. Fish
Wild salmon,sardines, anchovies, mackerel and halibut are good source of omega-3 fatty acids-healthy fats.
15. Organic meat
Lamb, chicken and turkey are high in protein, essential for healing and repairing inflammation. They are also rich in vitamin B12, a key nutrient for nervous system, it is rarely present in plants.
16. Turmeric
It has anti-inflammatory power stems from curcurim, it helps to reduce inflammation associated with inflammatory bowel disease, arthritis, cystic fibrosis and cancer.
17. Ginger
It contains a compound called Gingerols which inhibit pro-inflammatory molecules. Ginger is used to treat a wide variety of conditions including digestive issues, nausea, motion sickness, arthritis, headache, cold and flu.
18.Dill
This herb helps to naturalise carcinogens and used for digestive problems like gas, indigestion and constipation.
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