Inflammation is a HOT topic and when I talk with clients, friends and colleagues, I see that there is a lot of confusion and fear about specific foods and how they may or may not contribute to health and inflammation in the body. First, let me remind you that patterns of eating are WAY more impactful on overall health than any one food choice. So let's take a look at how science explains inflammation and what food patterns CAN be most effective in reducing inflammation in our bodies.
First, there is a difference between Acute (short term) and Chronic (long term) inflammation.
Acute inflammation occurs in our body as a natural response to an irritant (microbe, injury or even EXERCISE). When you get a cut or sprain an ankle, your body engages immune cells. They release inflammatory mediators which cause small blood vessels to enlarge, generating blood flow to the injured location. This promotes immune system cells to go to that area, which produce healing benefits. This is a positive effect of acute inflammation.
Inflammation also plays a role in exercise. Mini trauma occurs when performing strength or cardiovascular training. This promotes the release of chemicals and hormones to repair the affected tissue, leading to stronger muscle fibers (this is why anti-inflammatory foods and phytonutrients should be a part of every athlete's daily diet).
Chronic inflammation is another story, being exposed to inflammation over a long period of time can produce negative long term complications. Many diseases are linked to chronic inflammation including cancer, heart disease, diabetes, arthritis, depression and Alzheimer's disease.
So how do we reduce chronic inflammation?
1. Stress management- to reduce cortisol (stress hormone) circulating in our blood. Find what works and feels natural for you......
- Deep breathing
- Mindfulness
- Meditation
- Yoga
- Music
2. Eat foods the fight inflammation as much as possible- these foods have antioxidants that collect free radicals (basically cells gone rouge) around the body.
- Leafy greens
- Fruits (blueberries, cherries, oranges, strawberries)
- Tomatoes
- Nuts
- Fatty Fish (high in omega-3)
3. Reduce inflammation promoting foods- these foods give off components that can contribute to free radicals in the body.
- Highly processed meats
- Fried Foods
- Refined carbs (high sugar, high fat foods like cookies, candies and cakes)
NOTICE I did NOT say eliminate, every food can be part of a healthy diet. It truly is what we do most of the time that matters, so go ahead live a little and enjoy that food mindfully and fully!
What about nightshades and lectins?
Nightshades are in the Solanum group of vegetables and are said to have "bad" alkaloids, which have been attributed to inflammation. Solanum in fact is a defense mechanism against insects and can be found in potatoes that have sprouted, but eating non-sprouted potatoes does not expose you to this compound and the other nightshades like tomatoes, eggplant, sweet (bell) and hot peppers do not contribute to providing Solanum. There is not enough research to support avoiding nightshades, however, if you feel they might be contributing to a condition you have, always consult a physician or dietitian to discuss.
Lectins are naturally occurring proteins that are found in higher amounts in beans, lentils, potatoes, eggplant, fruits, peanuts, tomatoes, eggplant, grains and wheat and provide protection for foods as they grow. There is research that shows high levels of lectin consumption from raw sources can have negative health effects, however, consumption would have to be much higher than most people would ever consume. Also, it has been shown that cooking these foods breaks down the lectin, so the risk of any negative health effect is not likely.
Bottom line. When we look at the facts, the truth is, to reduce inflammation we must consume a healthy eating pattern that includes a variety of foods and focuses on plants like fruits, vegetables, beans, whole grains and legumes on a daily basis. Also, the benefits of these foods far out weight the risks.
Try adding these anti-inflammatory recipes to your weekly meal rotation (click on picture below):
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