Help Reduce Inflammation with Diet
Food is important for your body’s growth and development, but certain foods also play a role in reducing your risk and symptoms of inflammatory diseases. Here are some common illnesses and how you can help ease symptoms by watching what you eat.
Osteoarthritis. This affects the joints—especially knees, hips, and hands—of more than 30 million Americans. Common symptoms are pain, swelling, and limitation of the joint’s range of motion. The Arthritis Foundation suggests reducing pain and swelling with the omega-3 fatty acids in fish (sardines, salmon, tuna, mackerel), fruit (berries), vegetables (spinach, kale, onions, carrots, peppers), nuts (walnuts, pine nuts, almonds), beans and legumes, and extra virgin olive oil. “Top kale with olive oil, carrots, peppers, almonds and salmon filet for an anti-inflammatory boost,” suggests Jenna Rosenfeld, a registered dietitian at NewYork-Presbyterian Hospital/Weill Cornell.
Fibromyalgia causes widespread muscle pain and hypersensitivity to touch or pressure. No diet can improve symptoms, but adequate sleep is helpful. To improve sleep quality and duration, avoid spicy meals, alcohol, and caffeinated foods (coffee, soda, and chocolate).
Irritable Bowel Syndrome (IBS). IBS symptoms include diarrhea, constipation, bloating, stomach cramps, and pain. The National Institute of Diabetes and Digestive and Kidney Diseases recommends eating more fiber, avoiding gluten, and testing a low FODMAP diet—a group of carbohydrates that interferes with the digestive system’s ability to function properly.
“Limit dairy, alcohol, caffeine, artificial sweeteners, beans, and cruciferous vegetables (cabbage, broccoli, cauliflower),” says Rosenfeld. “Discuss a trial of a low-FODMAP diet with your gastroenterologist and dietitian as it can be confusing to follow.” Add fiber (whole grains, fruits, vegetables) and fluid to avoid worsening constipation and bloating.
Osteoporosis. For this disease of progressive bone thinning and weakening, ensure you are taking an adequate amount of calcium and vitamin D to maintain good bone density. “Vitamin D is crucial for bone health, but consuming enough from food is difficult. Discuss with your doctor if you need a vitamin D supplement,” says Rosenfeld.
Headaches are linked to dehydration, skipping meals, or high blood sugar. Migraines can be triggered by food additives (especially in processed meats), chocolate, cheese, alcohol, monosodium glutamate, and caffeine. Maintaining a diary of your triggers may help.
FOODS LINKED WITH INFLAMMATION:
- Alcohol
- Fried or charred foods
- Gluten and casein (wheat, barley, rye, dairy products)
- Monosodium glutamate (MSG)
- Red meat (hamburgers, steaks) and processed meat (hot dogs, bologna, sausage)
- Simple and refined carbohydrates (sugar, white breads, white rice, white potatoes)
- Sweetened beverages
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