The Antiinflammatory Diet
Feb 14, 2025
The Antiinflammatory Diet: What is it and how does it work in the body?
Inflammation occurs when the body rallies to defend itself against foreign invading species or to heal damaged tissues and systems. The walls of the capillaries dilate and grow more porous giving it a more filled up, swollen, warm look. As blood flows in and fluid leaks out, the region swells and puts pressure on the surrounding nerves.
The antiinflammatory diet is founded on evidence-based principles of sound eating to promote health and to prevent and reduce inflammation in the body.
There is no one anti- inflammatory diet. Like other healthy plans, it emphasizes minimally processed whole foods; it is rich in beneficial fats, vegetables, and fruit, with appropriate amounts of whole grains and plant-based and healthy proteins.
Conversely, the standard American diet—higher in red meat, high-fat dairy, and refined carbohydrates and lower in magnesium—is more inflammatory, as measured by CRP levels.
Portion control is also important. Overconsumption of even healthy, low-glyceminc foods can trigger a hyperglycemic (sugar) response and inflammation.
Chronic diseases affect more than 90 million Americans, accounting for 70% of all deaths and about 75% of the nation's medical care costs.
It is now widely recognized that inflammation is the pathophysiologic mechanism underlying most chronic diseases-heart disease, diabetes, chronic pain, asthma, inflammatory gut disorders, degenerative diseases, obesity, cancer, and Alzheimer's disease.
Inflammation is a natural response to acute injury; however, when it becomes chronic or systemic, the inflammatory process itself becomes a disease.
A new term, meta-inflammation, has been coined to describe chronic, low-grade, metabolically induced inflammation that uses the same molecules and signaling pathways as classic inflammation.
In allopathic medicine, medications are often prescribed to suppress the symptoms of inflammation, such as antipyretics for fever control, nonsteroidal antiinflammatory drugs (NSAIDs) for pain, and steroid inhalers for asthma.
However, by the time the body signals the presence of inflammation, disease has already begun and medications may reduce symptoms but not necessarily address the root cause.
To promote health and prevent inflammation, integrative physicians must promote lifestyle change and foremost learn to use food as medicine.
Dairy products play a significant role in increasing inflammation and must be a part of the elimination diet.
Noticeable benefits of the antiinflammatory diet
Reduced overall puffiness of the face.
Reduced all cause pain in joints especially in patients with joint concerns: disc related issues, osteoarthritis, rheumatoid arthritis, tennis elbow and other neuro-muscular conditons.
Reduction in LDL cholesterol, improved insulin sensitivity and blood-sugar regulation.
Patients with complaints of sinusitis and allergies notice significant benefits in their allergic response and lowered mucous production.
Significant improvement in migraine and other headache type symptoms.
Reduced bloating and flatulence.
A 21-day elimination diet must be tested out to notice the all-cause benefits.
Important points to consider
For the best sources of omega-3 EPA and DHA in cold-water fish, remember the acronym SMASH: salmon (wild Pacific), mackerel (Spanish), anchovies, sardines, and herring.
Portion control is also important. Overconsumption of even healthy, low-GL foods can trigger a hyperglycemic response and inflammation.
Excess calories regardless of source also contribute to obesity, which itself produces inflammation.
Reminder: steer away from fruit juice because of its abnormally high sugar concentration and from French fries as a vegetable because of the high content of unhealthy fats and salt.
Key Web Sources
http//www.drweil.com
http://www.cfsan.da.gov/frisca_mehg.html
http://tome.org/
http://www.amazon.com/Eat Drink Weigh-Less-Delicious/dp/1401302491
www.meatlesmonday.com
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