Feeling a little creaky this morning? Before you hobble to the medicine cabinet for some "Vitamin I" (aka ibuprofen) to ease those stiff joints, you may want to take a look in, and possibly clean out, your refrigerator.
Myriad studies have shown a strong link between diet and the chronic inflammation that leads to joint pain, heart disease, and even certain types of cancers. While genetics, stress, and other lifestyle factors can contribute to inflammation, our diet plays a large role in whether we remain plagued or unfazed by chronic inflammation. By adding certain types of fresh fruits, vegetables, nuts, and seafood to our diet, and eliminating processed food and added sugars, we not only end diminishing the inflammatory process, but also leading the way to a healthier heart, lower cholesterol, and overall health and well-being.
Dr. Andrew Weil, proponent of the anti-inflammatory diet, suggests that men and women should obtain 40 percent of their daily calories from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein. By tossing out the processed and fast food in favor of “real” foods (yes to baked sweet potato; no to French fries) this is an attainable ratio. Within those daily calories, the following guidelines are important:
Load Up On Antioxidants
Focus on an abundance of fresh fruit and vegetables first. The antioxidants in these natural wonders help fight free radicals, which may be damaging to the joints. Choose from yellow-orange fruits and vegetables such as carrots, apricots, cantaloupe, peaches, and dark leafy greens for a healthy dose of Vitamin A. Grapefruit, oranges, papaya, mangoes, raspberries, pineapples, asparagus, red peppers, and broccoli all provide ample doses of Vitamin C. Avocados, sunflower seeds and peanut butter (choose brands with only two ingredients: peanuts and salt) provide Vitamin E. For selenium, try Brazil nuts
Go For Whole Grains and Heart Healthy Fats
When choosing breads and grains, go for the whole grain varieties. Brown rice and bulgur supply Vitamin E and fiber and don’t cause the blood sugar spike that white flour products do.
Certain fatty acids, such as omega-3s, are anti-inflammatory by nature and can reduce swelling and discomfort in joints. Excellent dietary sources include cold water fatty fish such as salmon, sardines and herring, as well as omega-3 fortified eggs and ground flaxseed (great with oatmeal).
For protein, in addition to the eggs and cold water fish mentioned above, aim for fiber-rich beans, especially soybeans. Edamame makes a great snack; black beans and rice with steamed vegetables makes for an easy lunch or dinner as well as a complete protein, providing all of the essential amino acids.
Avoid Unnatural and Fast Foods
To create a healthy inflammatory process, limit your intake of pasta, chips, pretzels, or anything with white flour as a main ingredient, safflower, vegetable, and corn oil (go for olive oil instead), sweets (except for plain, dark chocolate in moderation), soda, and anything that comes from a drive-through window.
Supplement Ingredients
Weil also suggests a few supplements to help eradicate inflammation, including a fish oil supplement, especially if you can’t eat fish at least twice a week. Weil also suggests 60 to 100 milligrams of CoQ10, as well as a daily multi-vitamin and calcium supplements. For an additional boost, a glucosamine-based supplement can help.
If you are new to this way of eating, don't try to completely overhaul your diet overnight. Gradually incorporate changes each week. For example, you could vow to eat an extra serving of vegetables and lunch and/or dinner. The following week, substitute your weekly steak dinner for grilled salmon, and try whole wheat toast with almond butter or whole oats with berries and soy milk for breakfast rather than Corn Flakes. Soon enough, you will be radiantly healthy and bounding out of bed before the alarm goes off!
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