Molly Rossiter

Article / Updated 04-14-2022

Sticking to a regular high-intensity workout that’s short in duration — about 15 to 30 minutes daily — reduces your risks of obesity and therefore your risks of metabolic syndrome. Physical exercise is also associated with decreased risk of cardiovascular and heart disease and improved cognition and brain function. Exercise also acts as a natural antidepressant. Exercise promotes the release of feel-good endorphins, helps the immune system (when you don’t overdo it), helps with weight loss and maintenance, and relieves stress. Increased blood flow and sweating enhance detoxification, and exercise helps your body use sugars instead of storing them in the liver, which helps improve problems with insulin resistance. Furthermore, building and maintaining lean muscle mass helps your metabolism to function optimally and reduce inflammation. Lean muscle mass, rather than fat, helps with inflammation because excess fat cells cause toxicity and inflammatory disruption in the signals of the endocrine system. In this article, explore ways you can get the blood flowing and build a little muscle in the process. Remember to stretch before and after every workout. Stretching has a way of fooling your muscles into thinking they’re already or still working, enhancing the benefits of your workout by up to 20 percent. Stretching also helps your muscles begin to contract more smoothly, alleviating some of the pain you may feel early on. Start off simply with walking and swimming Walking is the best place to start, particularly because it’s something you likely do to some degree every day. Walking is an easy and excellent way to boost your heart rate, it’s easier on your joints than running, and it’s something you can do at any time. Walk around the house in inclement weather, or go up and down the stairs a few times. Better yet, get a treadmill and walk for miles, even when it’s raining. The best way to make an exercise routine stick is to make it enjoyable. When you’re walking, find a pleasant route with great things to see or one that makes you feel comfortable and relaxed. With other exercises, try playing some upbeat music or exercising with friends. Integrate more walking into your routine by doing so gradually. Watch a step-tracking app, use a smart fitness device, or keep a pedometer handy, and work weekly to boost the number of steps you take each day. If you’re walking 2,000 steps now, for example, shoot for 2,500 next week. Keep that up for a week and then shoot for another 500-step boost. Swimming is another great way to get your heart pumping. The water works to soothe the joints rather than put extra stress on them, so swimming is therapeutic as well as aerobic. If you have access to a pool, try to incorporate 30 minutes of swimming into your routine three to four times a week. When you get your body ready, you can step the workout up a notch, being sure to incorporate 30 minutes of exercise into your day at least three times a week. Get it going: stimulating exercises The following sections guide you through a few moves that are sure to get your heart going. Be sure to have an exercise mat, some water, and plenty of room to get the most out of your workout. Doing these exercises in sequence is a great start to a good fitness routine, and altogether you’ll have about a 20-minute workout. Don’t be afraid to do each exercise a little longer or find another to add to the routine if you want to stretch your workout to 30 minutes. Squat thrusts These squat thrusts are a great way to start your exercise routine and get your heart rate nice and high while working your entire body. Stand with your feet about hip-width apart. Squat to the floor, placing your hands directly in front of you and about shoulder-width apart. With your weight on your arms, very quickly jump your feet behind you so that you’re in a push-up position; then jump back and stand up. Try to do 10 repetitions within a minute. Pause for 30 seconds and then do another set of 10. Pause for another 30 seconds and do a third set of 10. If your inflammation is in your knees or hips, be sure to consult a physician before trying squat thrusts, and start with shorter, slower repetitions. Mountain climbers As with squat thrusts, mountain climbers raise your heart rate rather quickly. Begin in a push-up position with your legs out straight. Bring your right knee in to your chest, resting your foot on the floor. Quickly jump and switch legs, returning the right leg to a straight line and bringing the left knee up. Continue alternating legs as quickly as you can for a full minute. Pause for 30 seconds and repeat for another minute. Take another 30-second break before doing a final minute of mountain climbers. Be sure to consult a physician if your inflammation is in your legs, because mountain climbers may exacerbate rather than relieve some of the pain. Deep squat lunges These lunges are great for raising your heart rate without the added pressure on your knees and hips. If you have inflammation in your legs, these lunges will aid in the healing process without risking re-injury. Stand with your feet shoulder-width apart, arms at your sides. Step your left foot out to the left, bending your left knee and extending your right leg in a side lunge. As you lunge to the left, raise your right arm over your head and reach left. Bring your left arm across your hips and reach right, as shown in the following figure (A). Be careful not to let your left knee extend past your toes. Return to your starting position, with feet shoulder-width apart and arms at your sides. Repeat Step 2, this time lunging to the right and reaching your left arm up and over your head, as shown in the following figure (B). Return to your starting position. Continue lunges for 5 minutes, alternating sides. Try to stretch a little farther with each lunge. Invisible jump rope This exercise raises your heart rate and lets you control how quickly it climbs based on how fast you jump. Stand upright with your feet hip-width apart. Keeping elbows at your sides, pretend you’re holding a jump rope. Begin twirling “the rope” and jumping. Continue for five minutes, varying speeds. Be careful if you’re having trouble with your knees, because the bouncing can create a painful impact. Slow it down: relaxing moves Not quite ready for moving fast, or need something to help you cool down? Here are a few moves that keep your heart rate up without putting strain on your joints. Intermittent leg lifts These leg lifts are a much less aerobic move than some exercises and therefore shouldn’t cause additional strain on any of your joints. It’s a great starter move for people who suffer inflammation pain in the hips and/or knees. Lie on your back on your exercise mat, arms at your sides with hands flat. Keeping your legs together, raise your feet 6 inches; hold them up for 10 seconds. Pressing your hands to the floor for support, raise your feet another 6 inches and hold for 10 seconds. Again, pressing your hands to the floor for support, raise your feet one more time, this time so your legs and torso form a right angle; hold for 10 seconds. Slowly begin lowering your feet, holding your feet 12 inches off the ground for 10 seconds and at 6 inches for 10 seconds. When your feet are back on the floor, rest for 15 seconds and repeat. Perform this exercise four times. After you get this move mastered, add some variation by holding a ball between your feet as you raise your legs. First use a playground ball, and then up in size until eventually you work with a stabilizer ball. Stabilizing ab crunch This ab crunch is a great exercise to help reduce some of that dangerous belly fat while at the same time increasing your heart rate. The stability ball provides support to your lower back. Get out your stability ball and put it on the center of your exercise mat. Stand in front of the ball with your feet at shoulder-width apart. Lower yourself so that you’re sitting on the ball. Cross your arms over your chest or clasp your hands gently behind your head and lie back, letting your back curve slightly with the ball. Slowly rise so that your shoulders come up off the ball, as shown. Repeat. Do 10 crunches, slowing increasing by 5 crunches over time.

Cheat Sheet / Updated 02-23-2022

Choosing an anti-inflammation diet is one way to control inflammation in your body. For anyone living with chronic inflammation, finding a way to decrease symptoms and, if possible, erase the “bad” inflammation altogether, is a blessing. In many cases, living with inflammation doesn’t have to be permanent — you can treat, prevent, and sometimes even eradicate those inflammatory issues by knowing which foods are triggers for you, which foods are bad for everyone, and how to change your diet accordingly.

Article / Updated 09-01-2020

Changing your diet to include anti-inflammatory foods, spices, herbs, and beverages is the first and most important step in the battle against inflammation and chronic disease. Getting a lot of good exercise — both heart-pumping cardiovascular workouts and relaxing yoga — is another good step. Finding those supplements — natural herbs and enzymes — that give your new diet that extra boost is an added bonus in the fight against inflammation. From herbs that keep migraines at bay to vitamins that help reduce the risk of cancer, supplements should be part of your daily routine. We discuss our top ten anti-inflammatory herb and supplement picks in this list. Always consult a physician or pharmacist who is knowledgeable in herbs and supplements and their interactions before trying any herbs or supplements on your own. Omega-3 fatty acids: mixed EPA and DHA from fish oils Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two essential fatty acids derived from fish and some vegetarian sources. You can’t make these fatty acids in your body — that’s why they’re essential fatty acids — so you need to get them from food or supplements daily. EPA and DHA are anti-inflammatory superstars because they compete against a pro-inflammatory compound called arachidonic acid (AA) for incorporation into cellular membranes. Use fish (such as salmon and sardines) and fish oils as your primary sources of EPA and DHA. Vegetarian sources of omega-3 fatty acids (flax and chia, for example) contain alpha linolenic acid (ALA), which gets converted into DHA. If you can’t find fish that are low in mercury and other toxins, take a high-quality fish oil supplement with both EPA and DHA for an anti-inflammatory diet. Just as important as the positives that take place when you do supplement your diet with fish oils is what happens when you don’t. Some studies have linked an omega-3 deficiency to an increased risk of depression. Here are some basic tips to keep in mind before increasing your intake of mixed EPA and DHA from fish oils: Dosing: Take 1 to 4 grams daily of a mixed EPA/DHA. Cautions/contraindications: Because fish oils have benefits similar to blood thinners, they may increase the effect of pharmaceutical blood thinners, such as warfarin (Coumadin). Ginger The root of the ginger plant has multiple anti-inflammatory benefits and helps reduce symptoms in inflammatory disorders. Benefits of gingerroot, commonly referred simply as ginger, include the following: It decreases pain in disorders such as osteoarthritis and rheumatoid arthritis. It has been shown to improve brain function and protect against Alzheimer’s disease. It decreases the risk of heart and cardiovascular disease by increasing circulation and preventing the clotting of blood. It may be used as a prophylactic for migraine headaches. Here are some basic facts you should know about taking ginger: Dosing: One to 2 grams of fresh or dried ginger a day can help with pain, aches, and inflammation. Drink 1 to 3 cups of ginger tea for aches and pains or add a @@bf/1/4-inch piece of peeled, diced ginger to your stir-fry. Caution/contraindications: Ginger may interact with blood thinners like warfarin (Coumadin), so consult your physician before adding it to your diet in large amounts. People with gallstones or individuals who have experienced a peptic ulcer should take caution in taking ginger, as should anyone taking antacids. Turmeric/curcumin Turmeric comes from the root of the Indian Curcuma longa plant and is a main ingredient in curry. It contains an extract called curcumin that researchers have studied extensively for its multiple anti-inflammatory benefits. Curcumin lends the spice its bright orange color. Curcumin works in much the same way as ibuprofen but without the gastrointestinal side effects. Curcumin also works as an antioxidant and stimulates the immune system. However, turmeric doesn’t have a lot of curcumin, so in order to get the most out of this super spice, find a turmeric extract with high levels of curcumin. Here are some of the anti-inflammatory benefits of curcumin: It has hepatoprotective effects, which protect against liver damage. It helps with cognitive function and may decrease the risk of dementia and Alzheimer’s disease. It reduces the pain and inflammation symptoms of rheumatoid arthritis. It works as a cancer preventative by inhibiting tumor promotion, inhibiting the growth of cancer cells, and reducing their blood supply. Here are some basic facts you should know about taking curcumin: Dosing: For anti-inflammatory benefit, you may need to take 500 milligrams up to three times a day. Curcumin is fat soluble, so you may want to take it with a fatty meal. Caution/contraindications: People with gallstones or obstructed bile ducts shouldn’t take curcumin without first consulting a physician. It can increase risk of serious bleeding, so people with bleeding disorders or those who are taking blood thinners shouldn’t take it either. NAC (N-acetyl cysteine) N-acetyl cysteine (NAC) is a derivative of amino acids, the building blocks of protein. NAC reduces free-radical damage and stops inflammation by acting as an antioxidant. Here are some of the anti-inflammatory benefits of NAC: It promotes liver detoxification. It helps lower the risk of cardiovascular disease by decreasing It prevents bronchitis and improves the condition of people with chronic obstructive pulmonary disease (COPD). It helps relieve compulsive psychiatric disorders. Here are some basic facts you should know about taking NAC: Dosing: A general safe dose is 600 milligrams once or twice a day. Always consult your physician before starting any new herbs or Caution/contraindications: NAC is generally safe, although people taking blood pressure medications, diabetes medications, and anticoagulants should avoid NAC due to some gastrointestinal side effects. Pregnant women should also avoid taking NAC. Zinc Zinc is a mineral that plays an important role in the human body; in fact, it’s necessary for a healthy immune system. Not having enough zinc can lead to an increased risk of disease and inflammation. Although zinc is found naturally in many foods, it’s also available as a supplement. Whether you get your zinc from your diet or by taking supplements, make sure to get the right amounts. Here are some benefits of zinc: It activates T lymphocytes (T cells) that regulate immune responses. It affects your learning process and how memories are formed. It aids in healing wounds and rashes. It can shorten the duration of the common cold. Here are some basic facts you should know about taking zinc: Dosing: A person needs a small amounts per day — just 40 milligrams for those over the age of 20. Caution/contraindications: Zinc is likely safe when taking less than 40 milligrams per day. Anything higher than that cause anemia, fevers, coughing, pain, and fatigue. Prolonged use of more than 100 milligrams per day may lead to a higher risk of prostate cancer. Boswellia Boswellia, the tree resin from the Boswellia serrata plant, is also called Indian frankincense. It contains boswellic acid and alpha and beta boswellic acid, which researchers found to have anti-inflammatory properties in laboratory research. Boswellia is an arthritis pain reliever in that it decreases the breakdown of cartilage and helps keep the joints lubricated. For autoimmune disease, boswellia appears to inhibit the chemical signals of autoimmune disease and reduce the formation of antibodies, the body’s attack cells. Among boswellia’s benefits are the following: It decreases inflammation in osteoarthritis, rheumatoid arthritis, tendonitis, bursitis, and general aches and pains. It decreases inflammation in inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease. It may help decrease inflammation in asthma and allergies. It has been shown to prevent cancer cell growth and help with programmed cancer cell death in colon cancer. Here are some basic facts you should know about taking Boswellia: Dosing: People with arthritis and inflammatory disorders can use generally about 300 milligrams three times a day. Caution/contraindications: Boswellia is generally safe. Vitamin D Vitamin D is probably one of the easiest nutrients to obtain, yet it’s one in which the majority of people have deficiencies. Vitamin D is a fat-soluble vitamin that is stimulated in the skin by exposure to the sun and is found in small amounts in some foods. To get the most benefits, be sure to take vitamin D3. The following are among vitamin D’s many anti-inflammatory benefits: It prevents osteoporosis and osteopenia and reduces the risk of bone fracture. It lowers the risk of autoimmune disorders such as rheumatoid arthritis and MS, and it improves symptoms in people with such disorders. It protects against heart and cardiovascular disease. It decreases the risk of cancer, specifically breast, prostate, and colon cancers. Here are some basic facts you should know about vitamin D: Dosing: In general, most adults need 1,000 to 5,000 IU (international units) of vitamin D daily, or 25 to 125 mcg. However, people with autoimmune disease and who are very deficient in the vitamin may need more to achieve optimal blood levels. Spending time outside really can boost your vitamin D levels. In fact, full-body sun exposure for about 12 minutes during the sunniest part of the day (midday) produces approximately 10,000 units of vitamin D. Caution/contraindications: Toxicity due to too much vitamin D is rare; in fact, the only studies that showed toxicity used 100,000 IU or more given intravenously. Caution is advised with vitamin D in people with liver disease, high blood calcium levels, and granulomatous disorders such as sarcoidosis and tuberculosis (TB). For more complete coverage of vitamin D, check out Vitamin D For Dummies by Alan L. Rubin, MD (John Wiley & Sons, Inc.). Vitamin C Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that decreases inflammation by acting as a potent antioxidant. Vitamin C also decreases C-reactive protein, the protein that gets elevated when your body is inflamed. You can find high amounts of vitamin C in vegetables and fruits, including broccoli, papaya, bell peppers, oranges, cantaloupe, kiwi, cauliflower, Brussels sprouts, and strawberries; eating these foods raw or slightly cooked will provide optimum benefits. Among the anti-inflammatory benefits of vitamin C are the following: It stimulates the immune system and prevents infections. It may help lower blood pressure. It helps people with cardiovascular disease by preventing free radical damage. It’s being used in very high levels intravenously in cancer care (although consultation with an oncologist is necessary and appropriate). Here are some basic facts you should know about increasing your intake of vitamin C: Dosing: You need 1 to 3 grams a day for optimal function in preventing oxidative damage due to free radicals and increasing immune support. Caution/contraindications: Too much vitamin C causes diarrhea and stomach upset. For adults, the recommended daily maximum of vitamin C is 2,000 milligrams. Papain Papain, derived from the fruit of the papaya plant, helps reduce inflammation by breaking down harmful substances in the body and releasing substances such as reactive oxygen species (ROS) and cytokines that reduce inflammation and have antioxidant function. Here are some of papain’s anti-inflammatory benefits: It’s used to help reduce inflammation and improve healing after surgery and trauma. It can help reduce inflammation of the throat and may reduce symptoms of tonsillitis. It aids in wound healing. It may reduce pain and inflammation in rheumatic disease. Here are some basic facts you should know about taking papain: Dosing: 1,500 milligrams a day is the dose used to treat inflammation and swelling after surgery or trauma. Take it on an empty stomach for best results. Caution/contraindications: Some people may be allergic to papaya and papain. People with GERD and ulcers, as well as those taking immunosuppression therapy and radiation therapy, should be especially cautious when eating papain. Coenzyme Q10 Coenzyme Q10 is a vitamin-like substance that provides energy to all the cells of your body. It’s an antioxidant, and it helps stabilize the cell membranes. You need coenzyme Q10 to complete many of your metabolic functions. For example, the mitochondria in your cells use it to make adenosine triphosphate (ATP), your cells’ main energy source. Among the anti-inflammatory benefits of coenzyme Q10 are the following: It protects the heart and body against free-radical damage. It reduces the risk of heart disease and helps normalize blood pressure. It may protect the brain against damage and aids in treating Parkinson’s disease. It helps reduce the occurrence of migraine headaches. Here are some basic facts you should know about taking coenzyme Q10: Dosing: Generally, 60 to 100 milligrams a day provides good antioxidant protection. Caution/contraindications: Coenzyme Q10 looks like the blood thinning vitamin, vitamin K, so coenzyme Q10 may interact with other blood thinners. Have your physician monitor your blood if you’re on a blood thinner such as warfarin (Coumadin).

Step by Step / Updated 08-29-2020

You don’t have to go any farther than your kitchen to start your fight against inflammation. Food can be just as powerful as medication in decreasing inflammation and reducing your risk of chronic disease. This list highlights ten of our favorite inflammation-fighting foods. Make them part of an anti-inflammatory diet, and the punch becomes much more powerful.

Article / Updated 08-29-2020

You know lowering inflammation can make you feel less bad, but did you know that anti-inflammatory foods can actually make you feel good? Eating right and getting rid of the pain and irritation of inflammation can elevate your mood, which in turn makes you want to move more, socialize more, and just do more. Without achy joints, you may be more willing to take that walk with a friend. Without irritable bowel syndrome, you may be less afraid to try that new restaurant down the street. And without high sensitivity C-reactive protein (hsCRP) working against you, you may feel more like finishing that crossword puzzle, taking a stroll down memory lane, or just relaxing with the family. This list highlights ten benefits of combating inflammation with changes to your diet. Happier mood A little inflammation is the way your body heals, but too much inflammation going on for too long makes you feel crummy. You’re tired, your legs hurt, your arms hurt. You’re not sleeping well and have an increased risk for cancer or heart disease. It’s no wonder inflammation can put you in a bad mood. But decreasing inflammation doesn’t just get rid of all those reasons to feel bad; it also has a positive effect on your brain chemistry. You’ve heard the sayings about “an apple a day keeps the doctor away” or “all anyone needs is chocolate” to make them feel better. There’s more truth to that than you may think. Following an anti-inflammatory diet to reduce inflammation and lower risks for a number of chronic diseases also elevates the release of good neurotransmitters, the chemical signals in your brain. In other words, it makes you happy. People suffering from depression tend to have higher levels of inflammatory chemicals in their blood as well as a higher stress-induced inflammatory response. The omega-3 fatty acids found in fish, flax, and walnuts may be part of the anti-inflammatory response your brain gives, releasing neurotransmitters. Those neurotransmitters make you feel happier than they would if you didn’t get them in your diet or supplements on a regular basis; without the omega-3 fatty acids enhancing those neurotransmitters, getting healthy may take quite a bit longer. Inflammation affects your brain’s ability to make “feel good” neurotransmitters. Eating foods high in nutrient-dense proteins, the precursors to the amino acids that make neurotransmitters, and omega-3 fatty acids allows your brain to produce the neurotransmitters that make you feel good and that reduce inflammation. Eating junk food has the opposite effect — it creates inflammation and takes up calories that could be better spent on brain-healthy food. Decreasing stress and anger can do more than make you feel good. A Duke University study showed that men with more anger, depression, and hostility had higher levels of systemic inflammation, which also leads to increased risk of heart attacks and heart disease. Researchers studied U.S. veterans of the Vietnam War over a ten-year period and discovered that otherwise healthy men who are prone to anger, hostility, and depression produce higher levels of inflammation markers present in heart disease and stroke. There are some easy ways to combat mood swings: Take a walk outside, particularly on a sunny day. You’ll get an added dose of vitamin D and the sun will likely help boost your mood, as well. No sunshine? Get out the yoga mat and do a quick 15-minute workout or some yoga. Sharp brain The inflammation signal C-reactive protein (hsCRP), which is linked to heart and cardiovascular disease, also interferes with cognitive function in children and adults and is linked to the development of Alzheimer’s disease. Following an anti-inflammatory diet doesn’t have to start later in life. In a 2018 study in the journal Brain, Behavior, and Immunity, researchers discovered that in a group of 800 Australian teens, those whose diet was heavy in red meats, processed foods, and sweets were more likely to be obese or have higher rates of mental illness. Those who followed an anti-inflammatory diet, such as a Mediterranean diet, didn’t show any of those symptoms. The brain benefits continue as you age. A 2019 European study found that following an anti-inflammatory may not only protect the brain but also inhibit neuroinflammation associated with Alzheimer’s disease. Lower risk of heart and cardiovascular disease Inflammation, not simply the high cholesterol levels that have been blamed for so long, is an initiator of heart disease. In fact, cholesterol is just your body’s way of trying to patch up the damage caused by inflammation. A blood test called the highly sensitive cardio C-reactive protein (hsCRP) measures how much of this inflammatory substance is being produced in your body and rates it according to your risk of developing cardiovascular disease. If you have an elevated hsCRP, you can decrease your risk (and your inflammation numbers) by following an anti-inflammatory diet. To make the diet more specific for you, consult with a physician trained in identifying and addressing food allergies and sensitivities in order to identify which foods to avoid. The physician can also guide you in ways to follow an anti-inflammatory diet and lifestyle that’s tailored to your needs. Decreased cholesterol levels High cholesterol may not be the cause of cardiovascular disease, but it’s still a pretty meaningful risk factor. By following an anti-inflammatory diet and lifestyle, you can decrease your cholesterol because you’re removing foods from your diet that increase blood cholesterol and triglyceride levels (that also happen to increase inflammation), such as saturated fat, inflammatory protein sources, fried foods, and cured meats. You’re also increasing foods that decrease cholesterol (and inflammation), such as fresh vegetables, fruit, legumes, and whole grains. Studies have long shown that reducing dietary cholesterol is effective in reducing inflammation and its ties to heart and cardiovascular disease. Different foods can help lower cholesterol in a variety of ways. Some provide soluble fiber, which helps the body rid itself of the cholesterol before it causes harm, others work to lower the LDL, and still others contain substances from plants — sterols, stanols, and polyphenols — which help the body block absorption of the cholesterol. Decreased risk of diabetes and metabolic syndrome High insulin levels are associated with insulin resistance and a diminished ability for the cells to take in glucose, and are a sign and precursor to diabetes, called prediabetes. Inflammation caused by high insulin levels makes the whole process get worse. Both high insulin and high glucose make the cells less responsive, and inflammation increases the risk of developing insulin resistance and glucose dysregulation. In a 2019 study out of Athens, Greece, researchers concluded that the link between inflammation and both Type 1 and Type 2 diabetes is strong enough that further research into the link is imperative to help curb the prevalence of diabetes. Lose weight Eating foods that cause inflammation can make you gain weight. Simply removing the “bad” foods that contribute to inflammation may lead to weight loss. Toxins accumulate in your fat cells, making it harder for those cells to provide chemical signals to the rest of your body regarding metabolism and endocrine function. By reducing inflammation, you’re making sure that all your cells, including the fat cells, have the right membrane coating and are creating healthier signals for your body. The chemical signals help with weight stabilization and let your body function at its best. The endocrine system regulates weight and hormones, influences risk of metabolic syndrome and diabetes, and more. When toxins accumulate in fat cells, they prevent the endocrine system from working correctly. Obesity and inflammation go hand-in-hand. A 2013 study out of East-West Medical Science, Kyung Hee University, Yongin, Korea, showed that obesity promotes inflammation, and by losing weight on an anti-inflammatory diet, with the help of various vitamins and nutrients, you can you can lower inflammatory risk factors that can lead to other chronic diseases, such as cardiovascular disease and diabetes. Strong bones Decreasing inflammation with the right types of anti-inflammatory food choices increases your bone strength and helps prevent osteoporosis, the thinning of bone tissue and loss of bone density, and osteopenia, which is lower-than-normal bone mineral density. Search for foods with strong concentrations of phytonutrients — plant-based antioxidants that go to battle with the free radicals that kick off a variety of illnesses, including osteoporosis. Examples of phytonutrients include beta-carotene and lycopene. Decreased risk of autoimmune disorders Inflammation plays a major role in the development and onset of autoimmune disorders — disorders that occur when the immune system goes into hyperattack mode and destroys healthy tissue. Examples of autoimmune disorders are rheumatoid arthritis, multiple sclerosis, lupus, Addison’s disease, Grave’s disease, and celiac disease. It makes sense that decreasing your risk of inflammation would also decrease your risk of developing those disorders. Identifying and addressing the dietary causes of inflammation that are contributing to the autoimmune response helps stop the inflammatory fire and decreases symptoms naturally. Researchers at the University of Manchester Medical School in England found that people who followed a diet rich in dietary carotenoids — the antioxidants that give fruits and vegetables their orange and yellow coloring — dramatically reduced their risk of rheumatoid arthritis. Affects risk and ability to fight cancer Multiple studies have shown that eating foods such as vegetables, fruits, and whole grains and that avoiding others, such as red meat and bad fats, lower cancer risk. But an anti-inflammation diet doesn’t just lower your cancer risk; it can also help people who already have cancer. Inflammation creates a state of chaos rather than calm for damaged or sick cells, especially cancer cells. Instead of attacking and killing the diseased cells, inflammation provides a “healing ground” for them, allowing them to not only grow but multiply. Maintaining a healthy diet of anti-inflammatory foods can help keep inflammation in check and the immune system working efficiently. Improved fertility Since the first edition of this book, infertility continues to be on the rise for both men and women. Fertility is highest when inflammation is low or nonexistent, and keeping inflammation down can lower the risk of pre-eclampsia and miscarriage during pregnancy. Decreasing inflammation with antioxidants and omega-3 fish oils has been shown to improve fertility and decrease complications of pregnancy. Decreasing inflammation also improves the risk factor of infertility tied into blood sugar imbalances, such as polycystic ovarian syndrome (PCOS), a hormonal disorder causing prolonged menstrual periods or excessive male hormone levels. Decreasing inflammation and toxins in your fat cells improve hormone regulation by affecting endocrine disruptors which can mess with your hormones. Preeclampsia is a condition in which the woman’s blood pressure is elevated, posing a threat to both mother and child. A 2018 study from the University of Mississippi Medical Center showed that preeclampsia is associated with proinflammatory cytokines. An anti-inflammatory diet can work to help regulate the cytokines and reduce the risk of preeclampsia in pregnancy.

Article / Updated 08-29-2020

The first thing you need to know about inflammation is that it’s not all bad. In fact, inflammation plays an important role in keeping you healthy. Inflammation is the body’s way of protecting itself from harmful bacteria, viruses, and injury. In some cases, though, that system causes the body to turn on itself, attacking healthy cells and organs. In this article, we take a look at the various kinds of inflammation and identify how things can go wrong. How the immune system responds The immune system is a complicated association of organs, tissues, and cells that work together to protect the body. Inflammation is part of your body’s response when it feels it’s in danger of infection or further injury. There are three kinds of immunity: Passive: Passive immunity is a temporary immunity that comes from another body, such as from the mother through the placenta or breast milk. Passive immunity typically disappears 6 to 12 months after birth. Innate: Innate immunity is the immunity you were born with. Innate immunity includes barriers that keep invaders from entering your body, as well as inflammatory responses — coughing; producing tears, sweat, mucus, and additional stomach acid; swelling; and so on. Acquired: Acquired immunity develops in the presence of certain antigens. It develops as your body builds defenses against specific invaders, such as viruses that cause chicken pox and the common cold. In this section, we cover innate and acquired immunity, the two immune systems that stick around through adulthood. We discuss inflammation as part of the innate immune system, and we cover the invader-specific defenses of the acquired immune system. Innate immunity: Providing general protection with inflammation Inflammation is part of your body’s innate response to invaders. The inflammatory response takes over when harmful bacteria, viruses, toxins, or other elements make their way into your tissues and cause damage. Those damaged cells release chemicals called prostaglandins and histamines, which cause blood vessels to leak fluid into the tissues and create swelling. The resulting inflammation — characterized by redness, swelling, heat, and pain — serves as a physical barrier against the spread of infection (in the case of illness) or against further injury (which would delay the healing process). Chemical factors released during inflammation ward off or sensitize pain signals, creating a more suitable environment for healing. Meanwhile, the immune system, sensing danger, sends backup. Various parts of the immune system respond by directing traffic, isolating and killing the invaders, and destroying and clearing out infected cells. The cells communicate with each other through a variety of chemical signals, including cytokines, C-reactive protein, acute-phase proteins, prostaglandins, and more. Understanding this response is helpful for doctors because inflammatory markers indicate where the problem is and how severe it may be. Researchers examine the process to determine what triggers inflammation and find ways to control it — such as through diet — when things go wrong. Acquired immunity: Attacking specific invaders from past encounters The acquired, or adaptive, immune system is the one you develop based on what you do, where you go, and what you’re exposed to. The more bugs and viruses you come in contact with, the more complex your acquired immune system becomes and potentially the more protected. Through a process called immune response, the immune system calls upon its network — cells, tissues, and organs — to combat illness and infection. Leukocytes, or white blood cells, seek out and destroy infectious organisms and substances. There are two kinds of leukocytes: Phagocytes, which are the hungry leukocytes that eat the invaders Lymphocytes, which help the body identify and recognize attackers so it knows what to watch for later Here’s what happens: When your body detects antigens (the foreign substances), a group of cells get together and form a type of cell army to attack the invader. Some of these cells produce antibodies that can lock onto the specific antigens. The antibodies serve as tags, identifying the invader as an enemy and targeting it for destruction. Some of the antibodies continue to live in your body so they can immediately attack if the same antigen is detected. The next time the antibodies encounter that antigen, they lock on and initiate an inflammatory response. Where inflammation goes wrong When inflammation works right, it attacks the irritant — the virus, harmful bacteria, or damaged cells. Sometimes, however, the body kicks into overdrive and launches an offensive on normal, healthy tissue. For example, if you have the autoimmune disorder rheumatoid arthritis, you see some redness and some swelling in the joints, with joint pain and stiffness. This reaction is a sign that your body is trying to attack your joint tissue, which your body mistakenly perceives as unfriendly. Say your house is being overtaken by mosquitoes. You get some mosquito spray, light a citronella candle, and keep a rolled-up newspaper handy. You’re handling the irritant and the irritant only. Now say you’ve gone a little bit overboard. Instead of a rolled-up newspaper, you take a baseball bat and try to kill that mosquito on the wall. The problem is that the mosquito wasn’t a mosquito at all; it was just a shadow, and now you have a hole in the wall. In the same way, the immune system can overreact to perceived threats and damage the body. The way your body responds to inflammation partially depends on your genetics and environmental factors. Most generally healthy people respond to a cut or bruise in the same way, but how the immune system responds to a virus, a bacteria, or different foods can differ from person to person. The differences in the way your immune system responds depends on the following: Your genes Factors influencing your gene expression, called epigenetics Your general physical and emotional state of health The health of major organs of immune function, such as the gastro-intestinal tract Your nutrient status of vitamins and minerals Dietary influences on health, including nutrients and toxins in food Environmental toxins, such as pesticides Blood sugar and insulin dysregulation Stress factors (stress weakens the immune system) A major underlying factor in the different ways people are affected by inflammation is an imbalance in their acquired immune systems. In a healthy immune system, the helper T cells (those that are part of the immune response and attack) are in balance — one cell to attack blood-borne parasites, the other to attack invaders such as bacteria. As the immune system becomes overstimulated, the helper cells find themselves in a self-perpetuating imbalance, causing the helper cells to attack the body. As long as whatever is causing the inflammation is still present, the imbalance remains. Inflammation can also go on too long. The innate and the acquired immune systems communicate with each other through sensors and signals, which tell the body when to release certain chemicals and proteins to activate the inflammation guard. The signals are supposed to tell the inflammation when to stop as well. That doesn’t always happen. Some people have elevated levels of C-reactive protein, an inflammatory marker that leaves the body in defensive mode, always ready to attack. When that happens, your body begins a steady downward spiral leading to disease. Creating inflammation isn’t something your body does without effort — it takes energy, which causes fatigue and creates free radicals, molecules that cause cell damage. Thanks to all the things you’re exposed to, cells related to the inflammatory response have to become pretty strong, which means that when they attack, they do so with force. That force can cause damage the longer those cells are active. Eating foods high in anti-inflammatory antioxidants and phytochemicals clean up the free radical damage that is associated with the immune systems’ battle. These antioxidants also help your body to detoxify and are associated with improved health and longevity. Inflammation also causes oxidative stress and mitochondrial damage. Mitochondria are the powerhouse of a person’s cells that are needed for energy and for the system to function at its best. Besides free radical damage, inflammation can cause advanced glycation end products (AGEs) and uric acid crystals and can oxidize your bad cholesterol and other effects that unchecked can lead to chronic disease. Differentiating between acute and chronic inflammation Inflammation may be acute or chronic. The biggest difference between the two is time: Acute: Acute inflammation occurs almost immediately after tissue damage and lasts for a short time, from a few seconds to several days. It’s what causes bruising and swelling when you fall or sprain something. Chronic: Although usually not as painful as acute inflammation, chronic inflammation lasts much longer, sometimes for several months. Chronic inflammation can be caused by physical factors (viruses, bacteria, blood sugar imbalances, extreme heat or cold, toxins) or emotional factors (chronic daily stress). Over time, chronic inflammation can contribute to chronic disease by throwing off the body’s immune system and creating a lot more inflammation in the process. Some researchers describe inflammation as high-grade or low-grade, depending on the severity of inflammation and the levels of inflammatory markers such as high sensitivity C-reactive protein (hs-CRP), fibrinogen, globulins (like IgG and IgA), and proinflammatory cytokines. Low-grade inflammation often leads to chronic disease, such as atherosclerosis (hardened arteries), diabetes, cancer, arthritis, multiple sclerosis, irritable bowel syndrome, high blood pressure, and lupus. Other diseases associated with long-term inflammation include allergies, asthma, chronic obstructive pulmonary disease (COPD), nonalcoholic fatty liver disease (NAFLD), kidney disease, neurodegenerative disorders like Alzheimer’s disease, cognitive decline, and mental illness like depression and post-traumatic stress disorder (PTSD). Many of the factors leading to low-grade inflammation are lifestyle-related: smoking, stress, obesity, inactivity, and diet. Diet is a powerful and delicious way to decrease the risk of inflammation wreaking havoc on your body. Low-grade inflammation often goes undetected, but here are common symptoms: Chronic fatigue and difficulty sleeping Chronic low-grade fever and flu-like symptoms Depression, anxiety, and mood disorders and memory problems Dry eyes and skin Frequent infections Gastrointestinal issues, like indigestion, diarrhea, chronic constipation, or irritable bowel syndrome symptoms Hormone and endocrine issues Muscle stiffness, body aches and pains Respiratory symptoms like nasal congestion, itchy eyes, chronic sinus infections, chronic cough, and shortness of breath Skin rashes, chronic itching, and mouth sores Weight gain or weight loss One of the first and best ways to determine whether you’re experiencing low-grade inflammation is to have some bloodwork done. A healthcare professional can test your highly sensitive-CRP (hs-CRP) levels, along with other specific tests for inflammatory markers and cytokines, such as lipoprotein A2 (LPA2) and immunoglobulins (IgA). According to the American Heart Association, an hs-CRP test can help determine a person’s risk for heart disease, stroke, and other cardiac issues. Gut reactions: Linking food, digestion, and the immune system For you to remain healthy, your immune system must remain healthy and in balance. Getting the right kinds and amounts of proteins, fats, vitamins, and other nutrients is key in getting and staying healthy. Eating right gives your body the building blocks it needs to build cells and create chemicals, and the digestive system plays a key role in the immune system. Breaking down food and dealing with the pieces Digestion involves mechanical actions — the chewing and grinding of the food — as well as chemical processes, in which enzymes break down the food into tiny molecules. Your body puts these molecules through a selection process, keeping the useful molecules as raw materials for building cells, hormones, and so on; filtering out what it can’t use; and neutralizing and removing harmful substances. Eating the right kinds of foods in the right amounts ensures that your body has the raw materials it needs. For example, eating the right kinds of fats keeps your cells flexible and can strengthen your immune system and help you fight off inflammation. Eicosanoids, which are chemicals involved in inflammation, are made from essential fatty acids. Eating the right types of these fats, like omega-3 fatty acids, will allow your body to produce anti-inflammatory eicosanoids, something that doesn’t happen when you eat too many omega-6 fatty acids. Recognizing the digestive tract as part of the immune system A major forgotten part of the immune system is the digestive tract. In fact, 80 percent of your immune system is found there. The digestive tract contains the gut associated lymphoid tissue (GALT), a type of tissue that monitors and protects the body against pathogens (germs). There is a high concentration of GALT in the small intestine, where your food gets absorbed. Due to oral tolerance, the GALT doesn’t respond to most foods you eat as foreign invaders. That’s why you don’t mount an immune system response to everything you eat. However, the GALT is the same part of the immune system that overreacts to food and mediates the hyperreactive immune response in food allergies, where the food is seen as an invader. The intestines also offer a safe haven for beneficial bacteria, called the gut microbiome, which aid in digestion and occupy prime real estate so other, harmful microorganisms can’t move in. Dysbiosis is an imbalance of good and bad bacteria in the gut. Because many of its symptoms seem to be normal reactions to some foods, many people shrug off the condition. But if left untreated, it can turn into leaky gut syndrome, a major cause of disease. Leaky gut syndrome is part of the mechanism that contributes to inflammation in the gastrointestinal (GI) tract and thus the rest of the body. Inflammation in the intestines disrupts the tight junctions, the glue that holds the cells of the intestines together in a self-contained tube. Most molecules are too big to fit through these junctions, so the only way for them to escape the intestines and enter the blood is to be ferried through the intestinal cells, from one side to the other. With inflammation, the junctions become too “leaky” and let things such as large food particles and bacteria out into the rest of the body, where the immune system can attack them (see the figure). In this way, leaky gut syndrome, also known as intestinal hyperpermeability, contributes to autoimmune disorders, joint pains, and food allergies and sensitivities, neurodegenerative disease and most chronic disease.

Article / Updated 03-26-2016

After you discover the link between inflammation and chronic illness — and the important role food has in fighting them both — you need an idea of what foods will help you treat and even prevent inflammation. Here are some ideas to guide your food choices for different meals: Breakfasts: Turn to natural ingredients in homemade smoothies, such as berries, honey, and Greek or non-dairy yogurt. Some egg dishes, particularly those made with organic eggs, can help lower inflammation as well. Want toast? Try something gluten- and wheat-free, like rice breads. Snacks and appetizers: The easiest natural snack is a handful of fruit or fresh veggies. Grab a good crispy apple or a handful of snow peas and you've done your body proud. Want to make it a little snappier? Throw together an avocado dip, stuff an oversized portobello mushroom with kale and other heart-healthy ingredients, or grab a handful of dates. Fruits and nuts are great on-the-go snacks and are filled with vitamins and nutrients, as well as the benefits of omega-3 fatty acids found in most nuts. Soups and salads: Sometimes there's nothing better than a good cup of soup or a nice salad, but it's easy to get fooled by those that may not be as healthy as they appear. Good soups for fighting inflammation include vegetable soup with a butternut squash base or miso soup with gluten-free noodles. Many people have inflammatory reactions to tomatoes and other nightshade fruits and vegetables, so it's a good idea to stay away from tomato-based soups with potatoes and bell peppers. For salads, steer toward the darker greens and fresh organic toppers, dressed with just a sprinkling of vinegar or olive oil. Main dishes: Some good anti-inflammatory options for main dishes include most kinds of fish, which is full of omega-3 fatty acids. If you're looking for a bit of protein in your main dish, turn to chicken or even tofu. Try to avoid red meat if possible, but use grass-fed meat if you must go that route. Desserts: Think "desserts" and the word "sweet" is likely the first to pop into mind — and just because you're trying to fight inflammation doesn't mean you have to fight your sweet tooth, too. Try some chopped fruit and melted dark chocolate to get the vitamins in the fruit and the rich antioxidants in dark chocolate. Need something creamy? Try adding some vanilla extract or honey to a Greek or non-dairy yogurt or, if dairy isn't a problem for you, add it to a little bit of light ricotta cheese.

Article / Updated 03-26-2016

An anti-inflammatory diet begins with choosing the right foods, but it continues with using anti-inflammatory cooking methods to prepare those foods. You can undo a lot of the good in your healthy foods by cooking them the wrong way. Here are some tips on getting the most out of your cooking methods: Baking: Put your food in the center of a glass or ceramic baking dish, leaving room around the sides to let hot air circulate. Setting veggies on the bottom of a dish, under meat or fish, adds moisture and enhances flavor. Cover the dish to let the food cook with steam while retaining its natural juices. Steaming: Use a vegetable steamer, rice cooker, or bamboo steamer — or create your own steamer with a covered pot and slotted insert — to gently cook a variety of foods. Take care not to overcook vegetables, fish, or seafood. Marinate foods with herbs such as rosemary and sage before steaming, and add spices such as ginger and turmeric to foods while steaming to infuse the flavor into the food. Poaching: This gentle cooking method requires no additional fats, such as oil. Bring poaching liquid (water or stock, usually) to a boil and add your meat, seafood, or veggies; reduce the heat and simmer until done for a lowfat, flavorful result. Save the poaching liquid from meat or fish and use it as the base of a soup. Stir-frying: This method allows you to cook with a small amount of oil (or none at all) at high temperatures for a very short amount of time so that the food absorbs very little oil. Vegetables in particular retain their beneficial nutrients. Grilling and broiling: Reserve grilling for fish and veggies, which don't need much cooking time. Grilling and broiling meats involves excessive temperatures that cause the fats and proteins in meat and protein turn into heterocyclic amines (HAs), which may raise the risk of certain cancers. Microwaving: As for giving your food a quick zap in the microwave, that convenience appliance destroys the nutrients in food because of the high heat, so you should avoid this cooking method.

Article / Updated 03-26-2016

Inflammation contributes to the development and symptoms of chronic illnesses, and understanding that link is the first step in knowing how to change your diet in order to combat inflammation and take better care of yourself. Here are some illnesses linked to inflammation: Heart disease: Clinical research has linked heart disease — from coronary artery disease to congestive heart failure — to inflammation. Physicians and researchers provide evidence that the fatty deposits the body uses to repair damage to the arteries are just the start. Cancer: Foods and proteins, such as fruits and green vegetables, can help you significantly reduce your risks of cancer. Chronic inflammation has been shown to contribute to the growth of tumor cells and other cancer cells. Arthritis and joint pain: Arthritis has always been linked to inflammation, but it hasn't always been evident that a change in diet could help alleviate the pain and possibly even postpone the onset. Now, however, medical and nutrition professionals see the benefits that natural, vitamin-rich foods can have in relieving the pain of arthritis and possibly even diminishing the inflammation. Weight gain: It's no secret that food is linked to obesity, but certain foods have a tendency to pile on the pounds more than others. Refined flours and sugars, for example, don't get digested properly and turn to fat much sooner than other, unprocessed foods. Obesity increases inflammation throughout the body by piling pressure on the joints and aiding arthritis, for instance.

Article / Updated 03-26-2016

Consuming fat in an anti-inflammatory diet isn't forbidden — but the key is knowing which fats are good, which are bad, and which aren't too awful in moderation. "Fat" has become a dirty word in the dietary world, but some fats are not only good for you but necessary for a healthy lifestyle: Good fats: Polyunsaturated and monounsaturated fats are essential to keeping the good fat in your body in check. Good sources of these fats include olive oil, nuts (almonds, pecans, peanuts, and walnuts, for example), oatmeal, sesame oil and seeds, and soybeans, as well as the omega-3 fatty acids found in salmon, herring, trout, and sardines. The total fat intake for a day should equal between 20 and 35 percent of total calories for the day, and just 10 percent of those calories should be made up of the "bad" fats. Not-so-good fats: Some foods with saturated fats are okay in moderation, as long as your "moderation" doesn't mean daily. Splurge every now and then, but remember that each splurge takes away from the good you're doing for your body. Sources of saturated fats include fatty meats, butter, cheese, ice cream, and palm oil. Not all saturated fats are bad: Coconut and coconut oil, while considered saturated fats, are actually healthy and beneficial to an anti-inflammatory diet. Awful fats: Avoid trans fats at all costs. Trans fats are the bad fats found in cakes, pastries, margarine, and shortening, among other foods. One quick and easy way to identify trans fats is to consider the form: Is the fat a solid that can melt and then solidify again? If so, chances are it's a trans fat. Reading the labels on foods is another way to identify trans fats: Hydrogenated or partially hydrogenated fats are trans fats, too.