{"id":3775,"date":"2015-06-04T14:44:29","date_gmt":"2015-06-04T14:44:29","guid":{"rendered":"http:\/\/uni-vite.com\/jointshield\/?p=3775"},"modified":"2015-08-06T13:00:21","modified_gmt":"2015-08-06T13:00:21","slug":"the-anti-inflammatory-diet","status":"publish","type":"post","link":"https:\/\/uni-vite.com\/jointshield\/the-anti-inflammatory-diet\/","title":{"rendered":"The anti-inflammatory diet"},"content":{"rendered":"

There is a consensus among health professionals that inflammation is not just a cause of osteoarthritis, but is a major cause of almost ALL degenerative disease. So lowering the level of inflammation will not only relieve your arthritis, but is an important contribution to your overall long term health.<\/p>\n

More anti-inflammatory foods<\/strong><\/p>\n

The first priority is to increase the amount of anti-inflammatory foods in your diet. These include fruits, vegetables and omega-3-rich oily fish. Fish high in omega 3 fatty acids include wild salmon, mackerel, herring, tuna, sardines and pilchards.<\/strong><\/p>\n

Fruits with high anti-inflammatory and anti-oxidant scores include blueberries, raspberries, blackberries, strawberries, cherries and blackcurrants.<\/strong> High scoring vegetables include broccoli, asparagus, beets, mushrooms, chard, spinach and cabbage.<\/strong><\/p>\n

These fruits and vegetables are good sources of flavonoids<\/a>, and carotenoids with anti-inflammatory and antioxidant properties. Generally the more (natural) colours there are on your plate, the higher the anti-oxidant and anti-inflammatory content of your diet.<\/p>\n

Fewer pro-inflammatory foods<\/strong><\/p>\n

The second priority is to reduce the amount of pro-inflammatory foods (and cooking methods) in your diet.<\/p>\n

Your body uses fatty acids from the food you eat to make certain important hormones.<\/p>\n

Omega 6 fatty acids \u00e2\u20ac\u201c found in polyunsaturated plant oils like safflower, sunflower and corn oil \u00e2\u20ac\u201c are used by the body to produce hormones that promote inflammation.<\/p>\n

Omega 3 fatty acids (from oily fish) have the opposite effect \u00e2\u20ac\u201c they are used to produce hormones that reduce inflammation.<\/p>\n

Our ancestors ate a diet with a ratio of omega-6 to omega-3 of between 1:1 and 2:1, which is a healthy ratio. Today we consume foods containing far too much Omega 6 fatty acids \u00e2\u20ac\u201c partly as they used extensively in processed foods, because they are cheap. As a result, the body is forced to use too many omega 6 fatty acids to build cells, tissues and hormones \u00e2\u20ac\u201c and the balance in the body becomes pro-inflammatory.<\/p>\n

Use the following table to increase anti-inflammatory foods in your diet and reduce the levels of pro-inflammatory foods. Note that the table is headed More and Less \u00e2\u20ac\u201c because it is all about balance. There is no one food that is all good, or all bad.<\/p>\n

The third priority is to choose an anti-inflammatory supplement<\/strong>.<\/p>\n

The American Cancer Institute now recommends 9 portions of fruit and vegetables a day! If this is too much for you, we suggest you switch to a nutritional supplement like NutriShield<\/a><\/u>that includes not just the conventional vitamins and minerals, but also potent anti-inflammatory compounds such as Omega 3 fish oil, curcumin, green tea and grapeseed flavonoids.<\/p>\n

A conventional daily A-Z vitamin and mineral tablet will provide a baseline of the essential micro-nutrients for which there are Recommended Daily Amounts (RDAs), but will do little or nothing to reduce chronic inflammation. This is one reason why studies on simple vitamin and mineral supplements generally show no reduction in age-related disease.<\/p>\n

\n

Balancing anti- and pro-inflammatory foods<\/h3>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
<\/td>\nEAT MORE<\/strong><\/td>\nEAT LESS<\/strong><\/td>\n<\/tr>\n
Fruits<\/strong><\/td>\nAll red \/ black \/ purple fruits, all berry fruits; strawberries, raspberries, blackberries, mulberries, blackcurrants, citrus, blueberries, plums, cherries, grapes, acai, redcurrants etc<\/td>\n<\/td>\n<\/tr>\n
Vegetables<\/strong><\/td>\nBroccoli, chard, spinach, cabbage, collards, kale, onions, carrots, sweet potatoes, garlic, peppers, mushrooms, courgettes (zucchini), celery, asparagus<\/td>\nPotatoes and potato
\nproducts, corn and corn products<\/td>\n<\/tr>\n
Legumes<\/strong><\/td>\nLentils, beans, peas<\/td>\n<\/td>\n<\/tr>\n
Herbs and Spices<\/strong><\/td>\nTurmeric, garlic, ginger, cayenne, chilli, curry powder, basil, thyme, black pepper, cinnamon, oregano, rosemary, nutmeg<\/td>\nSalt<\/td>\n<\/tr>\n
Fats and oils<\/strong><\/td>\nOlive oil \u00e2\u20ac\u201c good
\nRapeseed (canola) oil \u00e2\u20ac\u201c acceptable<\/td>\n		Sunflower, safflower, soy, cottonseed, maize and palm oils. Hard margarines<\/td>\n<\/tr>\n
Dairy
\nproducts<\/strong><\/td>\n		Cheeses especially green & blue; plain yoghurt<\/td>\nSweetened yoghurt, ice cream<\/td>\n<\/tr>\n
Fish<\/strong><\/td>\nSalmon (if wild), herring, tuna, mackerel, sardines, pilchards, trout, oysters<\/td>\nDeep-fried fish, fish fingers<\/td>\n<\/tr>\n
Meat<\/strong><\/td>\nGame, grass-fed beef, mutton & lamb, free range chicken<\/td>\nBeef & pork products if
\nintensively farmed.
\nSausages, burgers, bacon and other cured meats such as hot dogs, salami<\/td>\n<\/tr>\n
Breads<\/strong><\/td>\nWholemeal & rye in moderation, although physically active folk can eat more<\/td>\nWhite (refined) flour
\nproducts<\/td>\n<\/tr>\n
Cereals<\/strong><\/td>\nBran cereals, no added sugar muesli, porridge oats<\/td>\nCornflakes, all sugared cereals<\/td>\n<\/tr>\n
Biscuits and snacks<\/strong><\/td>\n<\/td>\nCrisps and chips, pretzels, sweet biscuits and cookies, pies<\/td>\n<\/tr>\n
Pasta, grain and legume products<\/strong><\/td>\nTofu, hummus, dhal, wholegrain rice\/pasta, quinoa<\/td>\nWhite rice\/pasta, gnocchi<\/td>\n<\/tr>\n
Nuts and seeds<\/strong><\/td>\nEat in moderation \u00e2\u20ac\u201c they are full of omega 6 fatty acids<\/td>\nSalted and roasted nuts<\/td>\n<\/tr>\n
Sweeteners<\/strong><\/td>\nIntense sweeteners such as stevia, sucralose<\/td>\nSugar, honey, syrup,
\nmolasses<\/td>\n<\/tr>\n
Desserts and
\nconfectionery<\/strong><\/td>\n		Dark chocolate, fruit<\/td>\nMost sweets and desserts inc ice cream, baked
\npastries<\/td>\n<\/tr>\n
Drinks<\/strong><\/td>\nFruit and vegetable juices, tea, coffee, milk, red wine<\/td>\nSugar-sweetened soft drinks, spirits<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\n

Reducing pro-inflammatory cooking methods<\/h3>\n

Use fewer Omega-6 polyunsaturated plant oils; switch to (mono-unsaturated) olive oil. Cut down on foods cooked at high temperatures, whether grilled, fried, barbecued or roasted, because such cooking creates pro-inflammatory compounds.<\/p>\n

Rub joints for roasting with thyme and\/or oregano which helps counteract these compounds. Meats are best stewed, slow cooked, stir fried or saut\u00c3\u00a9ed quickly in thinner cuts. It\u00e2\u20ac\u2122s best to steam or microwave vegetables.<\/p>\n

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There is a consensus among health professionals that inflammation is not just a cause of osteoarthritis, but is a major cause of almost ALL degenerative disease. So lowering the level of inflammation will not only relieve your arthritis, but is an important contribution to your overall long term health. More anti-inflammatory foods The first priority … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"class_list":["post-3775","post","type-post","status-publish","format-standard","hentry","category-inflammation"],"yoast_head":"\r\nThe anti-inflammatory diet - JointShield<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/uni-vite.com\/jointshield\/the-anti-inflammatory-diet\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"The anti-inflammatory diet - JointShield\" \/>\r\n<meta property=\"og:description\" content=\"There is a consensus among health professionals that inflammation is not just a cause of osteoarthritis, but is a major cause of almost ALL degenerative disease. 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