Healthy Bytes

Sunday, August 5th, 2018

In the July 30th issue of TIME Magazine, there is an interesting health article in their View category entitled Grocery Store Rx: 7 foods to keep you healthy. The article focuses on the issue of inflammation, the one of the latest “hot topics” in health literature. While the article explains that inflammation is our own body’s healthy response to combatting disease, too much inflammation can lead to health problems, from autoimmune diseases to cancer to high sugar/high fat foods. Here is their list of foods to help “tamp down inflammation.” The article also makes suggestions on how to incorporate them into your diet. (I might add, make them organic, especially those you cannot peel.)*

  1. Mackerel– A Mediterranean staple with (good) fats help fight Alzheimer’s and heart disease.
  2. PearsThe high fiber in  pears can be good Rx to those with diabetes and arthritis. Foods high in fiber contribute toi a healthy microbiome (gut).
  3. SpinachA good source of vitamin E, spinach may help protect against molecules that cause inflammation. and because of its dark green color, spinach is nutrient-dense.
  4. Bell Peppers – Bright red bell peppers are high in antioxidants* and low in starch and contain capsaicin, known for its pain-reducing and inflammatory-reducing properties.  (*a substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products. source: Oxford Dictionaries)
  5. Buckwheat – This non-glutinous “grain” may help reduce the blood level marker C-reactive protein, a sign of inflammation. People with celiac can usually tolerate buckwheat, which is actually a seed, not a true grain.
  6. Pomegranate Seeds – These tiny tart seeds  are another good source of antioxidants (See #4) that may help lower cholesterol and blood pressure. And a compound in these seeds target brain inflammation. (they are now available already pre-packaged without the skin and membranes.)
  7. Black Tea – Green tea and black tea come from the same plant. Both have benefits, but black tea is good for helping to keep your arteries open and contains antioxidants that may protect cells from damage.

Remember, eat foods in as close to their natural state as possible
and eat organic as much as possible, so your foods are clean and intact.

*If you go to ewg.org (Environmental Working Group), you can download your own list of the Dirty Dozen & Clean 15.

Inflammation:The common denominator of disease

Monday, December 6th, 2010

Note: I will be reviewing a book on Inflammation this month, so I thought I would also reprint two articles on inflammation from other reliable sources, because I think this is a very important health topic. Here is the first one.

The Common Denominator of Disease by Barb Jarmoska, reprinted with permission from www.freshlife.com

When you hear the word inflammation, what do you think of? Swollen ankles? Aching knees? The red nose and itchy eyes of allergies?

For many years, inflammatory diseases were limited to arthritis, bursitis, rhinitis, tendonitis and the other diagnoses in the itis clan. These diagnoses are simply medical descriptions of symptoms. The suffix itis means inflammation. The prefix tells the location. Tendonitis = inflammation in a tendon. Bursitis = inflammation in a bursa (a fluid-filled sac that provides cushioning). It’s simple, descriptive language, not rocket science.

That said, over the past decade, the medical understanding of inflammation has broadened considerably. Heart disease is now recognized as a low-grade inflammation of the arteries. Cancer can result from chronic inflammation or infection that causes inflammation. Alzheimer’s is connected to inflammation in the brain. As cause or promoter, inflammation plays a fundamental role in every disease process.

So, where’s all this inflammation coming from? Primarily – two sources (and the good news is, you are in charge of both). Your own thoughts and deeds either contribute to or help reduce inflammation.

Inflammation is an extremely complex biological process that can be influenced by what you think about (worry, fear, and anger are all pro-inflammatory) and the choices you make regarding diet, movement, and lifestyle.

Sugar and other refined carbohydrates create inflammation. Wheat products (unless sprouted) can be a trigger for folks with Type A and O blood (about 80% of the population). Vegetable oils high in Omega 6 fats (corn, soy, & canola oil) promote inflammation, especially when eaten in quantities higher than foods with Omega 3 fats (flax and fish oils). Most foods can be classified as either pro- or anti- inflammatory, and this classification varies somewhat from person to person. By becoming aware of your inflammatory responses to certain foods, you can make better choices. (Any food that makes you want to clear your throat within 5 minutes of eating should be avoided!)

Movement is essential to preventing inflammation. Daily stretching of all the muscle groups and movement of all the joints goes a long way in keeping inflammation in check. Anyone who suffers from chronic inflammation can benefit from daily yoga and/or Qigong exercises.

Sleep allows the body to repair. Without adequate rest, inflammation can become chronic.

Short-term, the body’s inflammatory response is crucial to your survival. When it works, it works very well. However, if the inflammatory response does not stop after a short time, the prolonged release of inflammatory factors can cause tissue damage. It is this chronic and systemic inflammation that causes serious problems, as organs eventually weaken.

The trick then, is to make the choices and think the thoughts that keep inflammation in check.

Thanx, Barb!


P.S. The remnants of fall are in the gutters of streets. Here’s one near my condo. I am sad to see the leaves go, but the seasons are part of the cycle of Mother Nature.


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