Why You Should Try It and How to Start It. Most of us are always on a mission to find the healthiest way of eating that helps us feel good and live without pain — and the anti- inflammation diet may do just that. You see, chronic inflammation is pretty much the root of almost all out health problems. Arthritis, IBS, asthma, allergies, heart disease, cancer, Alzheimer's and even diabetes all come down to inflammation — and can become better or worse depending on what a person is eating, according to Karen Lamphere, MS, CN, who is a nutritionist based in Edmonds, Washington. Lampere always recommends a diet of anti- inflammatory foods to her clients as a way for them to heal — and the anti- inflammation diet is actually pretty uncomplicated and intuitive. What is an anti- inflammation diet? The anti- inflammation diet is comprised of healthy, wholesome, unprocessed foods. As Lamphere and many other nutritionists have recognized when working with their clients, the phrase . The purpose of eating anti- inflammatory foods and removing processed foods from the diet is to calm down inflammation in the body. Research confirms two important things that make the anti- inflammatory diet so critical and so effective for so many people struggling with health issues, as well as those who hope to improve their general health. First, unresolved inflammation has been linked to the early development of chronic disease. And second, eating the right foods (namely, anti- inflammatory foods) can help to fight this disease- causing inflammation in the body. That's where the anti- inflammatory diet comes in, built on basic principles like: Anti- inflammatory fats are a cornerstone of this diet. Lamphere recommends foods high in omega- 3 fatty acids, such as wild salmon, sardines, herring, anchovies, flaxseed, hempseed and walnuts. In addition, other anti- inflammatory fats include extra- virgin olive oil, avocado oil, flaxseed oil, hempseed oil and walnut oil. Fruits and vegetables are high in inflammation- reducing antioxidants. Lamphere explains, . All chili peppers include capsaicin (the hotter the pepper, the more capsaicin it has), which is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes. Have you ever wondered why trans fat is unhealthy? Lamphere explains, . This fat is found in processed or fast foods, especially those that are fried. Refined flour, sugar and foods high on the glycemic index exacerbate inflammatory conditions. Lamphere warns, . When starting out, Lamphere emphasizes that it is important to reduce your unhealthy fat intake by eliminating oils high in omega- 6 while increasing your intake of healthy fats, including more extra- virgin olive oil and omega- 3 fatty acids. Dr. Joe Feuerstein, associate professor of clinical medicine at Columbia University and director of integrative medicine at Stamford Hospital, takes it one step further — he says the easiest way to approach the anti- inflammatory diet is by focusing on what you can have instead of what you can't. In his nutritional work with his patients, where he often incorporates an anti- inflammatory diet, Dr. Feuerstein says that it's as easy as using a simple food pyramid. Here's his approach, from the bottom of the pyramid to the top: Bottom. Level — Enjoy all the colors of the rainbow as veggies or salad, 2- 3 servings for lunch and 2- 3 servings for dinner. This is combined with 2- 3 fruit and berry snacks per day. Level II — In more limited amounts, enjoy healthy carbohydrates and whole grains, like quinoa, yams, plantains al dente and whole grain pasta. Level III — Next are nuts and seeds, like almonds as well as hemp, avocado and olive oils. Level IV — Eat anti- inflammatory proteins moderately, like whole soy, including tofu and tempeh, and cold- water fish, like herring, mackerel, sardines, sockeye or salmon. Level V — Include small amounts of other proteins, like eggs, skinless poultry, natural cheese or bison. Top Level — The tip of the pyramid is dark chocolate, green tea, spices and a little red wine. Speaking of what you can have, the anti- inflammatory diet is not as hard to follow as it seems — not all of life's . Feuerstein reminds us, those yummy foods at the top of the pyramid, like dark chocolate and red wine, can still be enjoyed in small amounts. This kind of moderate approach, with a treat that awaits you at the end of the night, makes it easier to follow any diet. More: How to Break Your Child's Soda Habit. Updated by Sarah Long on 4/6/1. Inflammation is a vital part of the body's immune response. It is the body's attempt to heal itself after an injury; defend itself against foreign invaders, such as. Analyzing the link between diet and bone loss. Orchard and team investigated data from the Women's Health Initiative (WIH) study and compared levels of inflammatory. Is ther an anti inflammatory diet? Learn about how food can play role in your arthritis.
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