Food and inflammation.

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Food and inflammation.

We mentioned last month that your diet can influence your knees and swelling in the body. Exploring this further, anti-inflammatory foods, like the Mediterranean diet, can help the body manage pain, inflammation, and long-term conditions.  Here are some suggestions how small changes can make a big difference.

  1. Anti-inflammatory foods can help reduce pain associated with inflammatory forms of arthritis.
  2. Fish contains specific fatty acids which reduce two proteins found in the body which cause inflammation.
  3. Antioxidants which support the immune system can fight against inflammation naturally, which can be found in fruit and vegetables.
  4. Nuts, beans, and seeds too can fight against inflammation. Having a variety in your diet helps.
  5. Olive oil is good for your heart and can help reduce inflammation and pain experienced.
  6. Did you know onions are good for your heart health, cholesterol, and inflammation.
  7. Some foods are believed to trigger arthritis flare ups, but the evidence is limited. Should you complete your own research, try removing the food for 2 -3 weeks to notice any changes in symptoms.
  8. Getting fibre from foods rather than supplements can influence how effective they are. Naturally being the preferred.
  9. Avoid processed food, reduce alcohol, and cut the salt. It can cause issues with high blood pressure, water retention and corticosteroids.
  10. Fill half your plate with vegetables and consider your portion sizes.

 

You may want to select one for April to introduce gradual change, to help your physical health with more nutritious foods.  Here are some examples which relate to the tips mentioned above.  Let us know if you adopt any of these suggestions.  Do you notice any change in your body?

Here are a few suggestions.  Foods to include to your normal balanced diet…

  • Fish e.g., salmon, tuna, sardines, anchovies, and other cold-water fish
  • Fruit and veg e.g., blueberries, blackberries, cherries, strawberries, spinach, kale, broccoli, onions, carrots, peppers
  • Walnuts, pine nuts, pistachios, and almonds
  • Black and red kidney beans
  • Olive oil for cooking and salad dressing

Always follow any advice you have thoroughly researched yourself, always checking allergens and raising this with a GP/health specialist should you have any medical conditions this may impact.

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