Top 7 anti-inflammatory foods

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Nutrients which reduce chronic inflammation

The biggest single risk to your long term health is what’s called ‘chronic sub-clinical inflammation’. It’s a continuous, damaging level of inflammation of body tissues that tends to build up as we age, but is normally not noticeable. So it’s an insidious, but major threat.

How major? VERY major!

“Inflammation is an underlying contributor to virtually every chronic disease … along with major killers such as heart disease, cancer and stroke.”

Scientific American

“Inflammatory factors predict virtually all bad outcomes in humans … having heart attacks, having heart failure, becoming diabetic … becoming fragile in old age … cognitive function decline, even cancer to a certain extent.”

Russell Tracy, Professor of Pathology and Biochemistry, University of Vermont College of Medicine

“… we can now seriously start thinking about inflammation as a potential driver of accelerated ageing and how we might be able to delay it.”

Institutes for Ageing and Cellular Medicine at Newcastle University

Chronic versus acute inflammation

We are normally familiar with inflammation as the sign of a good immune response. We suffer a cut or sting and the area becomes inflamed – which is a sign that your immune system is working to bring healing white blood cells like neutrophils and macrophages to cure the problem.

But that type of inflammation is called acute inflammation. The cause and the cure are both short term.

The problem arises when damage occurs within your body’s tissues, but that damage is not completely cleared by the immune response. That sets up a low level of continuous, long term chronic inflammation that damages cells and tissues.

This type of inflammation is a key driver of heart disease, stroke, diabetes, erectile dysfunction and indeed any diseases ending in  ‘itis’ – which means inflammatory.  So arthritis, colitis, sinusitis and many, many, more.

It also creates an environment that more easily allows the spread of cancerous cells.

Top 7 Anti-inflammatory foods

Therefore lowering the level of inflammation is a vital contribution to your long term health. So make sure the following feature regularly in your diet:

  1. Salmon (or other oily fish)Top 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals

    Salmon contains Omega-3 fatty acids. Studies show that people who have a higher intake of Omega 3 suffer fewer heart problems because Omega 3 reduces inflammation and helps lower cholesterol . The American Heart Association suggests you eat oily fish like salmon, tuna, mackerel, sardines, trout and herring at least 2-3 times a week.

  2. BroccoliTop 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals

    Broccoli is a cruciferous vegetable, part of a group including cabbage, Brussels sprouts and cauliflower. They are high in a plant compound called glucosinolates, which are powerful antioxidants and anti-inflammatories. Population studies show that eating a diet high in cruciferous vegetables is linked to a lower risk of cancer.

  3. BlueberriesTop 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals

    Blueberries contain significant amounts of polyphenols and carotenoids.It is the polyphenol and carotenoid content of plant foods, not just their vitamins and minerals, which makes fruits and vegetables so valuable to your health.

    Carotenoids are largely concentrated in the skin and colouring of fruits like blueberries, raspberries, blackcurrants and strawberries – and they and polyphenols have potent antioxidant and anti-inflammatory effects, which researchers strongly believe helps prevent cancer and cardiovascular disease.

    The carotenoids lutein and lycopene are known to prevent and repair the DNA and cellular damage done by free radicals – which, unchecked, can trigger cancer.

  4. KaleTop 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals

    Kale is a great source of vitamins A, C, and K, and the minerals calcium, iron, magnesium and potassium. Kale, like broccoli, contains glucosinolates, plus the carotenoids lutein and zeaxanthin. These carotenoids have been shown to protect vision and lower your risk of developing cataracts and macular degeneration. A similar anti-inflammatory superfood is spinach. It too contains lutein, vitamin K2 (which is heart healthy), folic acid, and beta carotene. Research shows that people who eat a largely plant based diet, including these leafy green vegetables, have a significantly reduced risk of cancer and heart disease.

  5. Carrots and sweet potatoes
    Top 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals

    Carrots of course contain the carotenoid beta-carotene which your body can convert to vitamin A as needed. Carrots also contain other carotenoids (zeaxanthin and lutein), and these antioxidants help reduce your risk of cancer by shielding your healthy cells from free radical damage. They are also a good source of fibre.

    Sweet potatoes, like other orange-coloured vegetables, are also high in vitamin A and beta-carotene antioxidants and anti-inflammatories. They are also high in fibre and high fibre consumption is linked to lower cancer risk.

  6. Almonds, walnuts and other nutsTop 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals

    Nuts are very healthy, and you should try to incorporate a handful each day into your diet – either as a snack or on cereals. Eating almonds, walnuts, pecans and Brazils is linked to a lower risk of cardiovascular disease. Walnuts are a great source of protein, vitamin E, minerals and phytochemicals called sterols. They also contain monounsaturated fatty acids (as does olive oil) and heart-healthy Omega-3 fatty acids.

  7. AvocadosTop 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals

    Avocados are rich in monounsaturated fats, plus they’re a great source of magnesium, fibre, and potassium – all cardio-healthy nutrients.

The combination of the vitamins, minerals, carotenoids and polyphenols in these top 7 (ish) foods is the basis of a highly anti-inflammatory diet.

You really are – and will become – what you eat.

Reduce pro-inflammatory foods

But you must also aim to reduce the amount of pro-inflammatory foods in your diet.Top 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals

Your body uses fatty acids from the food you eat to make the outer membranes of cells and also certain important hormones. Omega 6 fatty acids – found in polyunsaturated plant oils like safflower, sunflower and corn oil and in very many ready meals and processed foods  – are used by the body to produce hormones that promote inflammation.

Omega 3 fatty acids (from oily fish) have the opposite effect – they are used to produce hormones that reduce inflammation.

All this is why University College London recently joined the American Cancer Society in recommending 9-10 portions of fruits and vegetables a day. Plus the 2-3 portions of oily fish.

Of course it is rather a challenge for most people – so an anti-inflammatory nutritional supplement like NutriShield that includes a range of polyphenols, flavonoids and carotenoids plusOmega 3, as well as an optimised level of vitamins and minerals, can be a good choice to ‘fill in the gaps’.

If you want to read more about this topic you can download a free e-book called “Inflamm-ageing” below.

Top 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals

 

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Top 7 anti-inflammatory foods NutriShield Multi Vitamins and MineralsTop 7 anti-inflammatory foods NutriShield Multi Vitamins and MineralsTop 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals

Top 7 anti-inflammatory foods NutriShield Multi Vitamins and MineralsAnd register now for a free monthly e-newsletter on the latest in nutrition and health research.

Dr Paul Clayton designed NutriShield as a comprehensive healthTop 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals supplement with OPTIMUM levels of essential nutrients. See more detail elsewhere on this site or click on the button.

Top 7 anti-inflammatory foods NutriShield Multi Vitamins and MineralsDr Paul Clayton’s best-selling book Health Defence is available from most good bookstores.

See the website www.healthdefence.com for excerpts and links to buy direct from the publisher.

See online here for delicious recipes from the Health Defence Cookbook incorporating healthy foods featuring in a Mediterranean Diet. Top 7 anti-inflammatory foods NutriShield Multi Vitamins and Minerals

Safe and effective arthritis relief

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Arthritis is portrayed as a rather simple disease. In fact there are several interlinked causes of arthritis. Once you understand them better, you’ll understand why some food supplements fail and why effective treatment and relief is really possible.

It’s not age!

The chances of suffering with osteoarthritis may increase with age, but it is clearly not caused by age in itself. Most people develop osteoarthritis in just a few joints – yet all their joints are the same age!

Osteoarthritis develops when the rate of cartilage breakdown exceeds the rate of cartilage regeneration.

It’s about cartilage breakdown and regeneration

Along with almost every tissue in the body, cartilage is continually recycled. As old cartilage is broken down, new cartilage is being created. As long as these processes are in balance, your joints remain healthy. The problems start when wear exceeds repair.

Cartilage is the flexible connective tissue that forms a protective cap over bones, where they meet to form joints. It’s a ‘shock absorber’ that allows the smooth movement of one bone against another.

As cartilage begins to break down, painful bony spurs often form, which are an attempt by the body to stabilise the damaged joint.

Safe and effective arthritis relief NutriShield Multi Vitamins and Minerals

Joints may undergo degenerative changes for years before any symptoms develop. Early symptoms can include feeling stiff for a short time after getting up in the morning. More advanced symptoms can include continual stiffness throughout the day, a reduced range of motion, and joint pain and swelling.

Healthy cartilage needs both activity AND rest

Cartilage does not have a direct blood supply, so it needs to obtain its nutrients and get rid of its waste products in a different way from other tissues.

In fact cartilage acts rather like a sponge. As the joint is moved and compressed, waste fluids are released – ‘squeezed out’ – of the cartilage. Then as the joint comes to rest, the nutrients the cartilage needs are absorbed – ‘soaked up’.

This has clear implications. Unless you are continuing to move the joint you won’t be getting rid of wastes. And unless you take a break and rest – ideally lying down – your cartilage won’t be taking in the nutrients properly.  So both activity and rest are necessary for the health of your cartilage.

Physical treatments

Most people with arthritis have some restricted motion in a joint or joints – which along with inflammation is a cause of pain. They will benefit from gentle manipulation of these joints – ideally by another person. That ensures the alternating compression and expansion of the cartilage which, in turn, ensures the essential inflow of nutrients and outflow of wastes.

You can help reduce restricted motion through hot baths, heat therapy, massage and stretching.

Stretching works muscles and tendons which are meant to be elastic, rather than the ligaments that bind cartilage to bone and which are not designed to be elastic.

Recent research also shows that certain electrical frequencies can stimulate cartilage regeneration. Ultrasound therapy has been used for rheumatoid arthritis for some time and is increasingly being used for osteoarthritis, as it can stimulate deep heat. This heat increases blood flow and nutrient delivery to the tissues surrounding the joint. Ultrasound also may stimulate new collagen formation.

Arthritis is a disease of inflammation

Any disease ending in ‘-itis’ is an inflammatory disease. And what is called ‘chronic sub-clinical inflammation’ is now known to be a driver of almost all the so-called age related diseases.

Chronic means ‘continuous’ and sub-clinical means ‘not detectible’. So chronic inflammation is an insidious condition.

“Inflammation is an underlying contributor to virtually every chronic disease … rheumatoid arthritis, Crohn’s disease, diabetes and depression, along with major killers such as heart disease and stroke. The connection between inflammation and cancer has now moved to center stage in the research arena.”
Scientific American

“Inflammatory factors predict virtually all bad outcomes in humans … having heart attacks, having heart failure, becoming diabetic … becoming fragile in old age … cognitive function decline, even cancer to a certain extent.”
Russell Tracy, Professor of Pathology and Biochemistry, University of Vermont College of Medicine

The good news is that by combating inflammation within joint tissues, you are simultaneously combating and helping to reduce your risk of other even more serious diseases. You can do that with an anti-inflammatory diet, gentle exercise and certain powerful natural anti-inflammatory supplements.

How inflammation starts

Inflammation due to pathogens

When the immune system comes in contact with a pathogen – a foreign invader – pro-inflammatory ‘messenger molecules’ called cytokines are released from white blood cells and circulate throughout the body.

Cytokines stimulate joint tissues to produce nitric oxide which, in high concentrations, is a free radical and contributes to direct damage of tissues. At the same time collagen fibres may become cross-linked – which makes them stiffer and less flexible. The result is a breakdown of collagen and weakening of cartilage.

This cross-linking is made a lot worse if blood sugar levels are high, which causes cells in these fibres to become glycated – essentially sugar coated. That’s why diabetes – characterised by overly high blood sugar levels – and arthritis are linked. Reducing the sugar content in your diet is an important element in a complete plan.

Inflammation due to oxidative stress

Safe and effective arthritis relief NutriShield Multi Vitamins and MineralsOxidative stress also creates inflammation. Oxidative stress is where excess free radicals predominate over dietary and internally produced antioxidants and damage tissue. Oxidative stress can result from mental stress, insulin resistance, air pollution, trauma, excess alcohol, cigarette smoke, many medications, allergens, excessive exercise and dietary factors, such as excess sugar, saturated fat, and overheated fats and oils.

So any successful arthritis programme must include anti-oxidants and anti-inflammatories.

Beware of the pharmaceutical answer!

The pharmaceutical answer to inflammation has been NSAIDs – Non-Steroidal Anti-inflammatory Drugs like aspirin and ibuprofen.

NSAIDs block the effects of special enzymes called COX-1 and COX-2.  COX enzymes play a major role in making prostaglandins – fatty acid hormone-like compounds that direct the inflammatory response. By blocking the COX enzymes, NSAIDs stop your body from producing as many prostaglandins, meaning less inflammation and less swelling and pain.

So they work.

However, NSAIDs also inhibit other compounds that are necessary for healing to take place. So, while NSAIDs reduce pain, they can also impair the body’s production of new connective tissue – potentially promoting the arthritic process!

More seriously, thousands of people die every year from taking NSAIDs because of other side effects, including gastrointestinal bleeding and deteriorated kidney function.

Natural anti-inflammatory and tissue repair promoters from food

It follows that if you can reduce excess nitric oxide, inflammation and oxidative stress, you reduce three of the drivers of arthritis. And if you can encourage the body to renew cartilage tissue and bone, you may slow, halt or even possibly reverse the process.

Fortunately research shows that a form of vitamin E called gamma tocopherol and the spice derived curcumin can all help regularise nitric oxide.

Anti-inflammatory and pain reducing supplements include Omega 3 fish oil, vitamin B3, curcumin, grapeseed and green tea extract, flax seed oil, vitamin E, zinc, selenium and boswellia serrata.

An anti-inflammatory food diet should feature plenty of berry fruits, leafy green vegetables, oily fish, and cooking with the anti-inflammatory spices turmeric (for its curcumin content) and ginger.  The full details are shown here at https://nutrishield.com/the-science/anti-inflammatory.

One food, however, may have a very specific effect – avocado.

Avocado

Avocados contain mono-unsaturated fats – essential fatty acids and vitamin E – which can promote the repair of cartilage. They also incidentally contain good doses of heart healthy potassium and magnesium.

Safe and effective arthritis relief NutriShield Multi Vitamins and MineralsA three year programme in France, published in the US National Library of Health in 2015, studied an avocado oil/soybean oil combination, and found impressive results on pain relief, particularly for arthritis of the hips and knees.

The preferred avocado/soybean combination appears to be a ratio of 1:2 and goes by the rather indigestible name of ‘Avocado-Soybean Unsaponifiables’ (ASU).

ASU appears to block the production of pro-inflammatory compounds in the body and thus prevents damage caused to the synovial cells in the joints. This in turn protects the joints against damage and helps in regeneration of normal tissue.

A previous 2008 meta-analysis found that ASU improved symptoms of hip and knee osteo-arthritis, and reduced or eliminated NSAID use.

Our advice is to eat an avocado regularly. But we advise against anything except unrefined soybean oil or virgin olive oil as part of a dressing. Soybean oil in processed foods is a major factor in promoting inflammation as it is almost always hydrogenated for stability. Virgin olive oil should have a similar effect to the oils used in the research and is more readily available than unrefined soybean oil.

Glucosamine

As far as rebuilding connective tissue is concerned, you will have seen sales messages about the benefits of glucosamine. It’s true that glucosamine and indeed chondroitin are key components of connective tissue and can help the repair process.

But – and this is the reason for so many people’s disappointment with glucosamine – neither is well utilised by the body unless there is adequate and accompanying vitamin D3 and Vitamin K2. So an arthritis supplement should contain these vitamins. (And vitamin C is also needed for the production of collagen).

You should note that glucosamine and chondroitin are chemically almost the same. So glucosamine is enough on its own.

Try to reduce stress

Hormone balance is important for your overall health – and that includes joint tissue.

Prolonged stress results in subnormal cortisol levels, which in turn reduces the body’s manufacture of anti-inflammatory and anti-oxidant compounds. Stress can therefore contribute to or worsen arthritis.

There is a simple and quick stress-buster exercise at https://nutrishield.com/6-steps-instant-relaxation/

Other non-drug therapies

According to the Arthritis Foundation (at arthritis.org) neither copper bracelets nor magnetic wrist straps help relieve pain beyond a placebo effect. On the other hand, acupuncture can work for some people, and so can Tai Chi and Yoga.

Safe and effective arthritis relief NutriShield Multi Vitamins and MineralsTai Chi, an originally Chinese exercise system, combines gentle flowing movements, deep breathing and meditation. It has been shown to reduce joint pain, and also improve a range of movement and joint function.

The slow, controlled body poses involved in Yoga are also helpful for arthritis sufferers and the Arthritis Foundation offers a DVD that is specifically produced for this purpose.

If you need to, lose weight. It’s obvious that weight puts an extra strain on joints but the surprising fact is that losing just one pound of weight relieves four pounds of pressure on swollen, painful joints!

The other reason to lose weight is that fat cells (adipose cells), and especially fat cells around the belly, secrete cytokines which, as we have seen, increase inflammation that attacks and damages joint cartilage.

Capsaicin is a chili-pepper-derived ingredient in certain topical gels or creams. It temporarily reduces a pain transmitter called substance P. A 2010 study published in Phytotherapy Research, showed a 50 percent reduction in joint pain after three weeks of use.

A small study of 56 patients has shown that Gamma Linoleic Acid – GLA – may also help relieve pain. Although the amount of GLA is small in, for example, a borage oil or evening primrose oil supplement – you should know that GLA is an Omega 6 fatty acid.

It is accepted that one of the main pro-inflammatory factors in the Western diet is the far too high ratio of Omega 6 – which is pro-inflammatory – to Omega 3 – which is anti-inflammatory.

Indeed the typical Western diet contains 16 to 25 times more omega-6 fatty acids than omega-3 fatty acids, whereas the ratio should be about 6:1.  Many physicians blame this high ratio of omega-6 to omega-3 fatty acids for the large number of inflammatory diseases in the population – including of course arthritis.

A safe and effective natural plan for osteoarthritis relief

A successful and complete non-drug osteoarthritis plan therefore should include:

1. Physical actions that include gentle manipulation of affected joints and frequent moderate exercise like walking and stretching. Investigate heat treatment, and perhaps ultra-sound.

2. An anti-inflammatory diet which promotes joint health specifically and overall health generally.

3. Stress relief exercise and breaks throughout the day.

4. Capsaicin gel if pain is extreme and you find it helps.

5. A comprehensive health supplement that includes not just A-Z vitamins and minerals but optimum levels of vitamin E and vitamin D3, the natural anti-inflammatory nutrients Omega 3, grapeseed and green tea extract plus anti-oxidants. See www.nutrishield.com

6. A specific supplement for joints that should include curcumin, vitamin D and K, and glucosamine to provide the building blocks for cartilage repair. See www.jointshield.com

For an even fuller account of how arthritis develops and how to tackle it see:  http://www.uni-vite.com/jointshield/arthritis-by-dr-paul-clayton/

 

 

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JSafe and effective arthritis relief NutriShield Multi Vitamins and MineralsointShield includes curcumin, vitamin D and K, and glucosamine to provide the building blocks for cartilage repair. Click on the button for information.

Dr Paul Clayton designed NutriShield as a comprehensive healthSafe and effective arthritis relief NutriShield Multi Vitamins and Minerals supplement with OPTIMUM levels of essential nutrients. See more detail elsewhere on this site or click on the button.

Safe and effective arthritis relief NutriShield Multi Vitamins and MineralsDr Paul Clayton’s best-selling book Health Defence is available from most good bookstores.

See the website www.healthdefence.com for excerpts and links to buy direct from the publisher.

See online here for delicious recipes from the Health Defence Cookbook  incorporating healthy foods featuring in a Mediterranean Diet. Safe and effective arthritis relief NutriShield Multi Vitamins and Minerals

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