Medicine on Your Plate or in Your Cup:

from 2020 Summer Ideal-Living

Move Somewhere Others Will Visit

Foods That Fight Inflammation

by Jan Cullinane

Looking for a delicious, natural way to better health? It could be as close as your fridge, your spice rack, your garden, your local grocer, or farmers' market.

The “germ theory” of disease, generally accepted since the 1880s, is that “germs” – such as bacteria (e.g., strep throat), viruses (e.g., coronavirus), fungi (e.g., athlete’s foot), protozoa (e.g., malaria), and prions (e.g., mad cow disease) cause disease. This realization spurred the development of antibiotics, anti-viral/anti-fungal/anti-protozoan drugs, pasteurization, vaccinations, and an emphasis on public health initiatives such as handwashing, receiving regular dental care, and coughing/ sneezing into your sleeve to prevent the spread of these “germs.”

But, other “non-germ” diseases – sometimes called the “diseases of civilization” – have gained ground. Harvard Medical School calls the major ones “the four horsemen of the medical apocalypse:” coronary artery disease, diabetes, cancer, and Alzheimer's. A pill or a shot usually cannot eliminate or prevent these kinds of diseases.

When our body is threatened – whether by a disease-causing organism, smoke, chemicals, or other substances, and even advancing age – our immune system initiates a response that involves white blood cells and the products they make, including antibodies. This inflammatory response may rid our body of illness. Still, if these inflammatory responses continue to simmer at a low level in our body, the result can be a disease that is not caused by a specific organism. For example, our body’s response to rid itself of disease may produce substances that can damage our DNA, creating mutations in our genes that could lead to cancer. The inflammatory response may cause our body to attack parts of itself; diseases of this type include ulcerative colitis, celiac disease, multiple sclerosis, and gout. Ironically, our body’s weapons against “invaders” may help other diseases form or flourish.

This model of disease is sometimes described as a “smoldering flame” of inflammation.

Tamping down the “smoldering flames”

What can we eat to help tamp down these “smoldering flames?” Research has shown the following examples, that are high in antioxidants, anti-inflammatory nutrients, Omega-3 fatty acids, and/or phytochemicals (plant compounds with therapeutic activities), are helpful:

Fruits: Berries such as strawberries, cherries, raspberries, blackberries, and blueberries; oranges; grapes; tomatoes (technically tomatoes are a fruit, even though we don’t think of them that way)

Vegetables: Cruciferous vegetables such as cabbage, broccoli, kale, Brussels sprouts, radishes, and cauliflower; spinach; onions

Grains and Pulses: Oats and brown rice; pulses (beans, peas, and lentils)

Spices: Garlic, cinnamon, black pepper, ginger, saffron, turmeric (piperine in black pepper helps absorb curcumin, the most active ingredient in turmeric), cloves, and cayenne pepper

Fish: Fatty fish like wild salmon, herring, mackerel, and sardines; anchovies; tuna (canned chunk light tuna has lower mercury levels than “solid white” albacore, which is a larger species of tuna)

Nuts and Seeds: Almonds, pistachios, walnuts, pecans, peanuts (peanuts are actually a legume, but including them in this list), chia seeds, and flaxseeds.

(As an aside, my usual breakfast is Greek yogurt with blueberries, pecans, walnuts, and sliced almonds. I feel I’m starting the day with a delicious dose of anti-inflammatory foods.)

Liquids: Water, tea, coffee; tart cherry, pineapple, and lemon juice; alcohol in moderation (if you have gout, rheumatoid arthritis, or other medical issues, alcohol may be a no-no for you)

Oils: Extra virgin olive oil, fish oil, grapeseed oil, and avocado oil

Chocolate: Dark chocolate (in moderation) with 70–85% cocoa (Yum, I like to save my favorite food for last)

And, focus on fiber by eating whole, unprocessed foods. It’s estimated that 95% of Americans don’t get enough fiber. The recommendation is 25 grams/day for women and 38 grams/ day for men; U.S. average consumption is 16 grams per day. Fiber not only lowers inflammation, but it nourishes our gut bacteria, slows the absorption of glucose which helps control blood sugar levels, and helps us poop better. By eating more of the foods listed above, you’ll increase your fiber level without even trying.

Anti-inflammatory behaviors

In addition to what we ingest, there are behaviors that boost our bodies’ ability to fight inflammation. This includes regular exercise (both aerobic and muscle-strengthening), managing our stress levels (perhaps through yoga, tai chi, and positive social interactions), controlling our weight (even a 10% weight loss can reduce inflammation), and striving for quality sleep (aim for at least 7 hours/night).

We need to try our best to eat more anti-inflammatory foods and practice more anti-inflammatory behaviors. It’s amazing how small changes will make a big difference in controlling the “smoldering flames” of inflammation. Your body will thank you…and don’t forget the dark chocolate!

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