Readers,
It's getting colder and winter is on her way! If you are one of the many
joint pain sufferers you may have already have noticed a increase in your joint pains.
Research has made a direct link to pain and diet. We should all know that "Junk Food" is off the list.
Processed sugars and other high-glycemic starches increase inflammation, as they raise blood sugar, according to an article in the March 2002 American Journal of Clinical Nutrition
Chronic inflammation almost always is connected with diabetes and excess weight. You can't see or feel inflammation, but this type of inflammation increases the risk of coronary heart disease, the leading cause of death among people with diabetes. Cancers and coronary diseases are also on the rise.
Good News!
I have 11 foods that will be greatly beneficial in reducing your joint pain and decreasing the inflammatory process
Here are several simple food practices that you can add to your diet in support of better vascular health.
1.Salmon and cold water fish, contain anti-inflammatory fats called omega-3s. Wild salmon has more of these super-healthy fats than does farmed salmon. Farm raised fish is more toxic. Fish raised in a fish farm is mostly corn fed which will also increase your joint pain.
2.Grass-fed beef and other animal foods are your best sources of meat products. As opposed to traditional grain-fed livestock, meat that comes from grass fed animals also contains anti-inflammatory omega-3s but in lower concentrations than cold water fish. Free-range livestock that graze in pastures build up higher levels of omega-
3's. Meat from grain-fed animals has virtually no omega-3s and plenty of saturated fat. Remember, to choose organic meat. We do not want meat with antibiotics and other medications.
Cooking tip: Unless it's ground, grass-fed beef may be tougher, so cook it slowly for best results.
3.Salads, made with dark-green lettuce, spinach, and veggies that are rich in vitamin C, other antioxidants and nutrients dampen inflammation.
Choose olive oil-and-vinegar for your salad dressing (vinegar helps moderate blood sugar). Skip the croutons! Grains are pro-inflammatory foods.
4.Cruciferous vegetables include broccoli, cauliflower, brussels sprouts and kale. They are loaded with antioxidants. They provide one other ingredient, sulfur what the body needs to make its own high-powered antioxidants.
5.Cherries another great food. A study in the April 2006 Journal of Nutrition showed that eating cherries daily can significantly reduce inflammation. Cherries are packed with antioxidants and relatively low on the glycemic index. Be sure to eat only organic cherries.
Tip: Frozen cherries are available all year long and make a tasty dessert with a little plain yogurt or cheese.
6. Blueberries are delicious fruits. They are packed full of natural compounds that reduce inflammation. Researchers think that blueberries may protect the brain from many of the effects of aging. Frozen berries are usually less expensive than fresh and just as good for you. Remember buy organic because you do not need the pesticides!
7. Turmeric spice contains a powerful, natural anti-inflammatory compound. According to a report in the August 2007 Biochemical Pharmacology, Turmeric is part of curry spice blends which is used in Asian cuisines. To use: Buy powdered curry spice which contains turmeric or plain curry spice and use it as a seasoning.
Experiment with it in squash and pumpkin soups.
8. Ginger is a relative of tumeric, and it is also known for its anti-inflammatory properties. Some research suggests that it might also help control blood sugar.
Add ginger to your diet in the form of raw ginger or as a tea. Brew your own ginger tea.
Remove the skin of a fresh ginger root from the super market using a peeler. Add several thin slices to a cup of hot water and let steep for a 3-5 minutes. Drink warm or chilled, it is nice with lemon or orange rind.
9. Garlic, the verdict is still out on this one. The research isn't consistent, but garlic is said to have some anti-inflammatory and glucose-regulating benefits, and it may also help your body fight infections. It won't hurt you, and it makes for a tasty addition to foods.
10. Green tea contains natural anti-inflammatory compounds as does fruits and vegetables. It may even reduce the risk of heart disease and cancer.
Recommendation is one cup a day, brew it like sun tea, refrigerate, and serve. Keeps about 3 days in the refrigerator.
11.Olive oil is a great source of oleic acid, another anti-inflammatory oil. Researchers wrote in the October 2007 Journal of the American College of Nutrition that those who consume more oleic acid have better insulin function and lower blood sugar.
Shopping Guide: Choose extra-virgin olive oil, which is the least processed, and use it instead of other cooking oils. Other "cold-pressed" or "expeller-pressed" oils can be good sources as well, but some oils cause imflammation such as sunflower and soy oils.
As you noticed, anti-inflammatory eating is right in line with healthy lifestyle and diabetic friendly diets. This is the way we all should eat, whether we have disease or not. It is easier to be well than to get well once you have a disease. Seek to add lots of plant foods and eliminate or limit animal foods, as unaltered and unprocessed as possible. If everyone ate this way, we would be living Life Long Health and Wellness.
Please contact me if you need further help with an antiimflammatory diet.
Till next time,
Dr. Kulp
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