“Foods That Increase and Decrease Inflammation”

 

Limiting this food can help decrease the risk of chronic disease.

Losing weight isn't the only reason you should eat healthily. While there is nothing wrong with wanting to lose a few pounds and feeling good in your skin (as long as you're doing it healthfully, of course), there are so many more healthy reasons to want to eat a good diet that isn't even linked to weight management. In fact, research shows that your diet can be directly correlated to an increased risk of chronic diseases due to inflammatory responses in your body—and it's all based on the types of foods you eat. That's why it's important to understand the worst food that increases inflammation in your body, so that you can fully understand the risks and how consuming this type of food can cause issues over time. Ilana Muhlstein, MS, RDN, and a member of our medical expert board, says foods made with high fructose corn syrup, as well as artificial colors and flavors, are foods that will increase inflammation in the body. Some of the more popular foods that have these ingredients include regular soda and candy, like gummy bears. "The surge of sugar and artificial ingredients spike blood sugar levels and bring upon an inflammatory response," says Muhlstein. Why is it so bad to have inflammation in the body? Over time, constant inflammation can cause serious health issues, which is why it's important to understand why certain foods can increase that inflammatory response.

 

THE PROBLEM WITH PRO-INFLAMMATORY FOODS:

If your body is constantly in a state of inflammation, and over time, it can lead to chronic inflammation. Chronic inflammation leaves your body constantly on high alert in order to fight against any of those "foreign" substances entering your body. It can damage the healthy cells, tissues, and organs in your body—which causes a risk of numerous diseases including cardiovascular disease, diabetes, rheumatoid arthritis, and many more. No, we are not saying that eating one gummy bear will instantly cause disease—that's not exactly how it works. It's eating these pro-inflammatory foods on a consistent basis that can cause issues, and over a long period of time of eating a pro-inflammatory diet, your body's constant state of chronic inflammation can cause an increased risk of these types of diseases. In particular, drinking soda, and ingesting numerous chemicals can cause inflammation in your body because it is reacting to foreign substances. While soda and candy with high fructose corn syrup and chemicals are considered the worst food that increases inflammation, there are other types of foods to also not eat in excess. Refined carbohydrates (white bread, pastries), fried foods, red meat, processed meat, as well as margarine (shortening and lard) are all foods that can cause inflammation in the body and should be limited, according to Harvard Health. Does "limit" mean never enjoying these foods at all? Of course not. Limiting these foods means enjoying them in moderation. Saving them for special events and for those "once in a blue moon" moments is a balanced way to stay healthy and still enjoy the foods you love, instead of overdoing it on these foods on a daily basis. When it comes to those "daily basis" foods, following an anti-inflammatory diet would be best for your overall health and for decreasing the risk of developing these types of diseases. The University of Chicago Medicine says that following a Mediterranean and plant-based diet is best for protecting yourself against chronic inflammation. Focusing on foods that are high in antioxidants (which fight the free radicals causing damage to your body) is wise on a day-to-day basis and includes foods like nuts, olive oil, beans, fruits, and vegetables. Even a little bit of dark chocolate can give you a boost in antioxidants—and fiber!

 

DO YOU STILL HAVE A SWEET TOOTH?

According to Muhlstein, there are a few healthier sweet alternatives that you can enjoy in your diet if you're always reaching for something sweet at home. "If you want a sweet soda, try mixing sparkling water with 1 to 2 ounces of fruit juice or a mix of Stevia and fresh-squeezed lemon for a zero-calorie all-natural lemonade," says Muhlstein. "In place of gummy cravings try frozen grapes and mango chunks. If you like sour candies- mix a little lime juice with some honey and toss over fresh berries and grapes. It totally hits the spot, and the increase in fiber helps curb the sugar load. Plus, the antioxidants found in fresh berries may help reduce inflammation in the body." Does this mean you can only eat "healthier" alternatives to your favorite foods? Of course not! Muhlstein provides tricks to try at home if you're constantly looking for something sweet to eat on a regular basis, but that doesn't mean you can't enjoy dessert once in a while. Sometimes even cooking your own sweets at home can make all the difference, especially if you're indulging in one of our 76+ Best Dessert Recipes for Weight Loss. All in all, it's important to limit those pro-inflammatory foods in your diet and focus the majority of your meals around those anti-inflammatory foods to protect yourself from the risk of developing a disease. Plus, this gives you the autonomy to say "yes" to those pro-inflammatory foods when you really want them, knowing that you are continually making the right choices for your body and health on a more regular basis.

“THE BEST FOODS TO DECREASE INFLAMMATION”

Is it really possible to pick one food to eat to reduce inflammation? Not exactly, according to Toby Smithson, MS, RDN, LD, CDCES, FAND, Diabetes Lifestyle Expert with DiabetesEveryDay and author of Diabetes Meal Planning and Nutrition for Dummies. "It is hard to pick just one food as the best food to reduce inflammation," says Smithson. "Reducing inflammation is an overall diet approach which follows the Mediterranean Diet guidelines. To be more specific, that is an eating plan that is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils." According to a study published by Cambridge University Press in the journal Proceedings of the Nutrition Society, the Mediterranean Diet can reduce chronic inflammation which can help with decreasing the risk of cardiovascular disease. Not only that, but research shows that the Mediterranean diet is also linked to living a longer life and is also consistently ranked the best diet for weight loss. However, while many of the foods in the Mediterranean diet are helpful in reducing inflammation, there is one food in particular that is particularly high in helping to reduce inflammation, and that's cherries. "Cherries rank high on the list for reducing inflammation," says Smithson. "They receive an A+ for their antioxidant (anthocyanins, beta carotene and vitamin C) content as well as polyphenols that act as antioxidants which can halt damage to your cells. Studies have shown cherries to reduce inflammation and oxidative stress."

Thanks to these antioxidants, cherries can help reduce inflammation for joint pain and even in reducing swelling from arthritis. Studies also show that tart cherry juice is helpful in reducing inflammation as well. Now that you're aware of all the amazing anti-inflammatory benefits of eating cherries, you might as well start incorporating them into your diet! Be sure to check out our list of the 100 Easiest Recipes You Can Make.

 

BY: Kiersten Hickman, Eat This, Not That, August 9, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“What Is the 'Blue Zone' Diet?”

'Blue zones' are places around the world where people live the longest—here are 5 Blue Zone diet tips. 

Want to live the longest, healthiest life possible? There are five areas in the world where people do just that, and a big factor they have in common is how they eat. Deemed Blue Zones by Dan Buettner, who studies these locales, the populations in these pockets of the planet have an extremely high percentage of nonagenarians and centenarians—people who live to be over 90 and 100, respectively. They also have low rates of chronic diseases, including diabetes, heart disease, cancer, and obesity.

The regions include: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California. While these are very different parts of the world, folks in these areas share lifestyle commonalities, one being the consumption of a similar dietary pattern.

Here’s a closer look at how Blue Zone residents eat, and takeaway tips for how to adopt their longevity habits, regardless of where you reside.

EAT 95% PLANTS: People in four of the five Blue Zones consume some meat, but they do so sparingly. Meat is eaten on average five times per month, in portions that are about two ounces or less (think half of a deck of cards). Rather than occupying the center of the plate, meat is a small side; it's thought of as a celebratory food or a way to flavor primarily plant-based dishes. Blue Zone residents eat a wide variety of vegetables, in addition to pulses (beans, lentils, peas, chickpeas), fruit, whole grains, nuts, and seeds. At least half a cup of cooked beans and two ounces of nuts are consumed daily throughout the Blue Zones. In addition, the focus is on naturally nutrient dense whole foods, not processed products. Takeaway tip: Make some simple swaps. Replace meat with beans in a Mexican bowl, chili, soup, or stew. Trade a processed snack for a small handful of nuts, paired with fresh fruit.

RETHINK YOUR DRINK: With very few exceptions, people in Blue Zones consume just four beverages: water, coffee, tea, and wine. In all five Blue Zones, tea is sipped daily, and in most, one to three small glasses of red wine are consumed per day. Takeaway tip: Ditch regular or diet soda in favor of H2O or unsweetened tea. Upgrade from carb-heavy beer or sugary mixed drinks to antioxidant-rich red wine, enjoyed as part of a healthy meal.

REDUCE DAIRY AND EGGS: In four of the five Blue Zones, cow’s milk products are not included in significant amounts. Folks in Ikaria and Sardinia consume goat and sheep milk products. And people in all of the Blue Zones eat eggs about two to four times per week, usually one at a time and incorporated into a dish, rather than as a main protein source. Takeaway tip: Consider plant-based dairy free alternatives, like plant “milk” or "yogurt," and nut-based “cheeses.” Think of eggs as an accent to a meal, or consider omitting them.

LIMIT FISH (IF YOU EAT IT): In most Blue Zones, people eat up to three small servings of fish each week. However, they are typically middle-of-the-food-chain species (like sardines, anchovies, and cod) that are not exposed to high levels of mercury or other harmful chemicals. Blue Zone societies also don’t overfish their waters, and they focus on food sustainability. Takeaway tip: If you eat seafood, take advantage of a resource like the Environmental Working Group’s seafood guide. The free chart they provide rates seafood options using a green, yellow, and red system, based on mercury content and sustainability. Stick with green choices for the greatest benefits, in three ounce portions, up to three times a week.

CURB SUGAR: People in Blue Zones consume about a fifth of the added sugar intake per day as North Americans do. The amounts are similar to the guidelines laid out by the American Heart Association, which caps added sugar at six daily teaspoons for women and nine for men. Blue Zone citizens also enjoy sugar intentionally as a treat. It’s not hidden in processed foods or consumed out of habit. Takeaway tip: Eat more whole, unprocessed foods to skirt concealed sugar. Select some favorite can’t-live-without sweet treats, and enjoy them mindfully on occasion.

DON’T OVEREAT: Okinawans follow the 80% rule, which they call hara hachi bu. This means they stop eating when they feel 80% full. Overall, Blue Zone residents don’t overeat. They also primarily eat home-cooked meals, with breakfast as the largest meal and dinner being the smallest. Takeaway tip: Eat slower. Put your utensil down between bites, pay attention to your inner fullness meter, and stop when you feel just full enough. Also, “front load” your eating pattern by shifting the bulk of your intake to earlier in the day, when you’re more active. Opt for a larger breakfast, like a scramble made with veggies, beans, and avocado, with a side of fresh fruit, and then a lighter dinner, like a salad dressed with an extra virgin olive oil vinaigrette and cup of lentil soup.

Overall, the Blue Zones diet is very similar to other contemporary diets aimed at reducing chronic disease and improving overall health, including the Planetary Diet, and The OMD Plan, which Oprah recently featured on her SuperSoul Sunday. It’s also science-backed, and it supports healthy, sustainable weight management, in addition to optimal wellness.

If adopting the Blue Zones way of eating feels overwhelming, focus on one goal at a time, and gradually work toward the other changes. Even a few simple shifts to your usual eating routine can snowball into significant health rewards over time.

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

By: Cynthia Sass, MPH, RD, Health Magazine

December 12, 2019

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.