Anti-inflammatory diets have become increasingly popular over the past few years, and for good reason. Studies have shown that consumption of certain foods can lower the risk of chronic inflammation, which has been linked to cancer, heart disease, depression and a host of other conditions.
But what does inflammation actually do to the body? And how can what we eat fight it?
Inflammation is the body’s response to infection, injury or illness, and is a protection mechanism.
Short term (or acute) inflammation can be seen in the form of redness, swelling or pain, whereas chronic long-term inflammation occurs inside the body without any noticeable symptoms, and has been associated with diet and stress. This type of inflammation starts a vicious cycle: it causes processes in the body to be slowed down, which continues to stress the body out.
How can diet help?
Acidity has been seen to be a major cause of inflammation. Put simply, our body can get easily stressed as it battles to maintain a safe and healthy pH level for normal functioning. Normal pH for blood is 7.4 (when the body is in homeostasis). Metabolic control of pH occurs with the help of healthy kidney and urine functions. However during this process, the body can become stressed. This triggers excessive production of cortisol, the “stress hormone”, and cell-signaling molecules that cause inflammation are released.
Foods that are alkalizing to the body can help counter the effects of inflammation. It’s important to note that ‘acidic’ and ‘acid forming’ foods are different however; it all comes down to the final product after the body has metabolized it.
In cases where there is too much acidity, the body will actually use buffers that come from bone tissue - like phosphate and calcium - to counteract it. This can lead to weak bones and an increased risk of osteoporosis. It’s also been observed that cancer cells thrive in acidic environments.
Inflammatory foods to avoid:
Hydrogenated vegetable and canola oils (trans fats)
Sugar and high fructose corn syrup
Refined flours
Processed foods (e.g. fried)
Meats (especially processed)
Dairy
Excessive Alcohol
Gluten - in some cases
Alkalising Foods to Add to Your Diet:
Celery
A great treat for kids and adults alike is slathering half-cut stalks with almond butter and sprinkling seeds and raisins on top. You can try the ever-so-popular trend of juicing celery and enjoying it alone or with apple, lemon, spinach and/or kale. It’s also one of the most flavorful additions you can make to soup.
Avocado
Who doesn’t love a good slice of warm, multigrain toast for breakfast? Instead of topping with butter or jelly, try mashing an avocado and using it as a spread with a sprinkling of red pepper flakes, sea salt and a squeeze of lemon juice. You can even kick it up a notch with thinly sliced radishes and microgreens, pea shoots or sprouts.
Alkaline Water
Drinking as much water as you can is already one of the best things you can do - but making that water alkaline is even better.
Green Tea
This is a great swap for coffee or black tea. Green tea is loaded with antioxidants, which are deeply alkalizing.
Flax, Chia and Hemp Seeds
To replace eggs in baking in order to make recipes vegan, you can mix 1 tbsp of flax or chia seeds combined with 2.5 tbsp of water and let sit for about 10 minutes. They are also great for sprinkling over the top of yogurt, pancakes, avocado toast, adding to smoothies and are very high in Omega 3 fatty acids, which many of us don’t get enough of.
Broccoli
A perfect addition to stir fries, or as a simple yet flavorful side dish when tossed with some light oil, lemon juice, salt, pepper and garlic and roasted in the oven.
Foods high in Resveratrol
Very similar to the antioxidant family, this plant compound can be found in grapes and in purple and red varieties of berries.
Magnesium
used in well over 100 bodily processes and functions, magnesium is very important. Dark chocolate, seeds, legumes and nuts as well as tofu all have a high magnesium content.
Food has the power to both hurt and heal us, and every choice you make either fights or feeds disease. While it’s not always easy changing eating habits that we have formed throughout our lives, all it takes is some simple swaps and additions here and there to head down the path of wellness.
Sources: drhardick.com Book: The Encyclopedia of Healing Foods