Reduce risk of chronic disease with anti-inflammatory diet and botanicals

Long-term inflammation is a major contributing factor in just about all chronic disease.  Chronic inflammation can lead to weight gain, digestive complaints, immune dysfunction, and is also associated with depression, fibromyalgia, diabetes, metabolic syndrome, cardiovascular disease, stroke and cancer. 

What actually causes inflammation in the first place?  Number one, is stress.  Not only emotional and psychological stress, but also physical stressors including dietary and environmental toxins, oxidative stress and infections.  Inflammation is a normal function of the immune system, however long-term inflammation creates havoc across all systems of the body.  

By swapping a few components of our diet, we can reduce our risk of these diseases and improve our health and wellbeing for years to come.

Anti-inflammatory diet -  

1.       Increase cruciferous vegetables in the diet - these include broccoli, cauliflower, cabbage, kale, bok choy, brussels sprouts etc. - they encourage detoxification through the liver.  Make sure you eat them cooked, not raw (lightly steamed is great).

2.       Include at least 5 serves of vegetables and 2 serves of fruit per day, aiming to eat a rainbow of different colours. Vegetable and fruit contain antioxidants, fibre and phytochemicals that support cellular function and reduce inflammation.  Berries in particular are high in antioxidants and phytochemicals.

3.       Include herbs such as rosemary, thyme and parsley etc. with your food as they support immune function, liver clearance, digestion and cognitive function.

4.       Spices are fantastic anti-oxidants and anti-inflammatories, especially turmeric and ginger.  Include onion, garlic, ginger and chilli in your cooking, as they taste fabulous, but also support detoxification and a healthy immune system.

5.       Cinnamon is one of those amazing spices that reduce sugar cravings and balance blood sugar, along with tasting fantastic. 

6.       Increase legumes (beans, peas, chickpeas, lentils, soy products etc.) as they reduce risk of cardiovascular disease, provide fibre for healthy digestive function, regulate blood sugar.  

7.       High fibre grains such as wholemeal sourdough, oats, brown and wild rice, as well as quinoa, amaranth and buckwheat are important inclusions to support digestive function and the microbiome, and therefore immune health.

8.       Include a variety of nuts and seeds including walnuts, almonds, pistachios, brazil nuts, macadamias, cashews, chia seeds, pumpkin seeds and sunflower seeds.  They provide good fats, protein, fibre and a variety of important nutrients.

9.       Good quality anti-inflammatory fats and oils – best health benefits include monounsaturated fats, found in olive oil, avocado, nuts and seeds. They help lower bad cholesterol and provide essential nutrients like vitamin E and antioxidants.

10.   Another important fat to include in your diet is omega 3 polyunsaturated fats.  Omega 3 is a natural anti-inflammatory and balances out the ratio between omega 6 oils in our diet.  Sources of omega 3 include cold water fish such as tuna, salmon, sardines, anchovies, mackerel, but you can also source omega 3 through vegetarian forms, found in flaxseeds, chia seeds, soybeans, walnuts, spirulina and dark green leafy veges such as kale, collards, parsley. Omega 3 fats are incredibly important for brain function, boosts immune function and helpful for arthritic conditions.

11.   Other anti-inflammatory animal-based protein includes free range eggs.

12.   Beverages – green tea is your friend – 4 cups per day provides significant antioxidant and anti-inflammatory capacity, reducing blood pressure, cholesterol and weight reduction.

13.   Aim for 2 litres of water per day.  Other herbal teas such as ginger, dandelion or licorice also contain antioxidant and anti-inflammatory compounds beneficial for health.

14.   Additional anti-inflammatory botanicals are available via herbal medicines and include St Mary’s Thistle, Boswellia, Ginkgo, Olive Leaf, Bacopa, Feverfew, and the list goes on.

Avoid or reduce the following inflammatory foods and beverages:

1.       All refined white products, such as white bread, white rice, white sugar etc.

2.       Pies, sausage rolls, muffins, cakes, doughnuts, pizza etc.

3.       Deep fried products

4.       Processed foods – they are high in sodium, preservatives and sugar and have minimal nutritional value.

5.       High omega 6 containing oils such as canola, corn, sunflower, vegetable and rice bran

6.       Processed meats such as bacon, salami, ham, sausages.

7.       Soft-drinks (including diet soft drinks), alcohol, commercial juice, energy drinks and excessive coffee consumption.

8.       Completely avoid any foods that you have a sensitivity to, as this sets up long-term inflammation and damage to the gut.

For additional information and individual herbal prescriptions, don’t hesitate to contact info@authenticwisdom.com.au