Dear Friends of Roscoe Chiropractic,
First of all what exactly is inflammation, what causes it and why do people get it? Most people associate inflammation with conditions like arthritis, sore joints and broken bones, but due to some recent studies there is more information regarding inflammation in other conditions.
Inflammation is a protective response of the body to remove damaged cells. Without inflammation wounds and infections would never heal, it is chronic inflammation that can cause other problems. With that in mind some studies have shown inflammation could be a contributor to heart disease, stroke, certain cancers, inflammatory bowel disease, Alzheimer's and chronic fatigue syndrome. The studies are relatively new so more information is surfacing in regards to these conditions and the exact role that inflammation may play.
Here are some foods to mix into your menu that can help reduce inflammation.
1. Vegetables - Specifically green veggies such as kale and spinach, pungent veggies like garlic and onions or if you like potatoes choose sweet potatoes over white potatoes.
2. Fruits - Not all fruits are good anti-inflammatory foods, in fact some fruits may exacerbate inflammation, namely bananas and mangos. Instead, opt for raspberries, blueberries and strawberries or pink grapefruit, cantaloupe and apples.
3. Whole Grains - As a general rule the less processing the food goes through the better it will be for you. So choose brown rice and bulgur wheat over white rice or pasta.
4. Legumes and nuts - These are a good source of protein and a way to avoid inflammation producing protein sources like red meat. Try soybeans, lentils and kidney beans or nuts like almonds and walnuts.
5. Spices - Add curry, turmeric or ginger to your recipes.
6. Fish - The richness of the Omega 3 fatty acids help stop inflammatory producing proteins called cytokines. Choose wild caught salmon over farmed salmon. Other good choices are halibut, sardines, herring and rainbow trout.
7. Beverages - Red wine in moderation is a good anti-inflammatory. One or two a day is plenty. Otherwise some non-alcoholic choices are tea - green or white or herbal and pure fruit and vegetable juices.
Take care everyone and have a good week. Stay cool today it's a scorcher!
Karla H.
Roscoe Chiropractic Centre
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