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Four anti-inflammatory diet tips to help recover from the silly season!

The after math of over indulging during the holiday season can leave us feeling a little bit silly and a little more jolly (if you know what I mean). Eating a higher amount of processed foods including sugar, refined carbohydrates, and alcohol can also leave us with low-grade inflammation(1).

 

Chronic low-grade inflammation has been associated with a wide range of conditions, including:

  • Allergies
  • Asthma
  • Inflammatory bowel disease
  • Autoimmune diseases
  • Arthritis(2)
  • Heart disease
  • Depression

 

The good news is that inflammation levels can be impacted by our diet, so choosing anti-inflammatory foods may help reduce your inflammation levels. Check out four of the top anti-inflammatory foods:

 

  1. Fiber – a fiber rich-diet helps reduce inflammation (3) as it contains naturally occurring anti-inflammatory phytonutrients. The best sources of fiber include whole grains (the less processed the better), fruit such as bananas and blueberries, and vegetables like okra, eggplant and onions.
  2. Naturally sweet fruit (rather than refined sugars) – Refined sugars are high in glycaemic load (or high GI), which cause high insulin levels to spike then glucose levels to drop dramatically (aka sugar crash!), which can encourage low-grade inflammation (1). Instead, opt for brightly coloured fruits, vegetables and berries, which will not only satisfy your sweet tooth, but also give you an anti-oxidant hit!
  3. Foods rich in omega-3 fatty acids – omega-3 fatty acids have been shown to reduce inflammation (4). Cold-water, oily fish such as salmon, mackerel, trout and sardines are full of omega-3, as well as flax seed, walnuts and beans such as navy, kidney and soy. You can also take a good quality omega-3 supplement.
  4. Herbs and spices – liven up your meals by adding anti-inflammatory herbs and spices such as cinnamon, turmeric, rosemary, ginger, sage and thyme.

 

Have your allergies flared up this silly season?

  • Call us on 1300 853 023 / 09 479 5997 (NZ) to chat to our friendly staff
  • Request a Free PAT Information E-PACK HERE
  • You can send our practitioners a question HERE
  • Book your appointment online HERE

 

Please note this blog contains general information only. Always consult your health care professional before making any diet or lifestyle changes.

 

(1) Bosma-den Boer, MM, van Wetten, M, & Pruimboom, L 2012, ‘Chronic inflammatory diseases are stimulated by current lifestyle: how diet, stress levels and medication prevent our body from recovering’, Nutrition & Metabolism, vol. 9, no. 1, p. 32

(2) http://www.nejm.org/doi/full/10.1056/NEJM200103223441207

(3) http://ajcn.nutrition.org/content/83/4/760.full

(4) http://www.pnas.org/content/109/22/8517.short

Photo credit – https://www.toonpool.com/cartoons/the%20silly%20season_152244