Nutrition Thursdays: 9 Foods That Reduce Inflammation

Nutrition Thursdays: 9 Foods That Reduce Inflammation** image courtesy of The Foodologist

Runners can go through a lot joy while running, but what about the times you deal with the not so fun parts like pain, soreness, and inflammation? Yes, Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, are used to ease pain and inflammation will work to help the side effects of running subside, but why not try a more natural approach? RunnersWorld.com says that "the body may adapt better to training when left to heal without the use of anti-inflammatories; minimizing their use allows runners to listen to warning signs and adjust training with a clearer perspective." They also say that "Taking ibuprofen before an ultra can actually increase oxidative stress on the body by reducing the kidneys’ ability to manage the by-products of a long and demanding endurance crusade. Pre-race consumption of NSAIDs can also contribute to electrolyte imbalances, which can have devastating effects during distance events." That does not sound so good to me!

My mother shared an article with me the other day from MotherEarthLiving.com, by Valerie Latona, titled "9 Foods That Reduce Inflammation". I found it to be quite a good read. Here are the nine foods that reduce inflammation, according to the article:


1) Amaranth:

"Amaranth is a seed that acts like a grain,” says holistic health coach Kristine Nicholson, a healthy eating specialist for Whole Foods Market in Millburn, New Jersey. “But it’s got a whole lot more nutrition than grains.” It contains about four times as much calcium as wheat, and twice as much iron and magnesium. Plus, it’s gluten-free and easy to digest—a good option for those with food sensitivities or allergies. Other best bets: quinoa, millet and wild rice, which is lower in carbs and higher in protein than brown rice."


2) Ginger:

"Ginger belongs to a class of herbs called bitter herbs,” says Jeffrey Morrison, a New York City-based doctor and author of Cleanse Your Body, Clear Your Mind. “Horseradish is another one. They’re very good anti-inflammatories.” Ginger—which contains potent anti-inflammatory compounds called gingerols—helps prevent the body from manufacturing prostaglandins and leukotrienes, both of which trigger inflammation. Studies have found ginger extract reduces the swelling and pain associated with osteoarthritis and rheumatoid arthritis. Drink ginger tea and use fresh ginger in everything from soups to stir-fries."


3) Grass-fed Beef:

"Conventionally raised red meat contains unhealthy ratios of omega-6 to omega-3, as high as 20:1—why it’s considered bad for the heart and just about every other organ in the body. But organic grass-fed red meat is rich in inflammation-quelling omega-3 fatty acids, and has a ratio of omega-6s to omega-3s around the ideal 4:1. It’s also rich in B vitamins, selenium and zinc. Daniluk, author of Meats that Heal Inflammation, suggests mixing up the kind of grass-fed meat you eat; try bison, elk and venison, too. But never chargrill meats. This creates advanced glycation end products, which promote inflammation by damaging essential proteins."


4) Green Tea:

"Numerous studies prove the anti-inflammatory benefits of green tea—made from unfermented leaves. The reason? Green tea contains one of the highest concentrations of powerful antioxidants called catechins, including potent epigallocatechin gallate, or EGCG. One study found that EGCG might block the overproduction of pro-inflammatory substances. Other studies have linked tea drinking (at least two cups per day) to a reduced risk of heart disease and stroke, lower cholesterol levels and even lower rates of cancer. “Drink organic, whole-leaf green tea to get the full benefits,” Nicholson says."


5) Kale:

"Bitter vegetables such as kale, spinach, radishes, broccoli raab and mustard greens have anti-inflammatory effects because of their high antioxidant levels. But all brightly colored fruits and vegetables—from blueberries to red bell peppers—are rich in inflammation-quelling antioxidants, too. These compounds help neutralize the harmful free radicals that trigger inflammation and disease."


6)  Mushrooms:

"Mushrooms are the only vegetable source of vitamin D—a hormone that plays a key role in immune system health—if they’ve grown under ultraviolet (UV) light. (Like humans, mushrooms produce vitamin D when exposed to UV light.) One study in The Journal of Immunology found that vitamin D is key for inhibiting the “inflammatory cascade” in the body, particularly in people with chronic inflammatory diseases such as asthma, arthritis and prostate cancer. You typically get 400 IU of vitamin D per 1 cup of mushrooms."


7) Oregano:

"This herb contains an active agent called rosmarinic acid that’s extremely rich in free radical-fighting antioxidants. But nearly all herbs are rich in antioxidants that can help fight inflammation. Many herbs are also antimicrobial. “Much of what we’re seeing today is the presence of infections in the body that trigger inflammation,” says Kristine Gedroic, an integrative family practitioner based in Morristown, New Jersey, pointing to research on bacteria-triggered gum disease linked to inflammatory conditions such as arthritis and Alzheimer’s disease. Skip the spice jars, though. Fresh is best when it comes to herbs. “Have your own herb garden—on your windowsill or in your backyard,” Gedroic says. “It truly is nature’s pharmacy."


 8) Organic Coconut Kefir:

"Dairy tops many pro-inflammatory food lists, which is why many experts recommend dairy-free alternatives. Coconut-based kefir (made by fermenting coconut milk), yogurt-style cultured coconut milk and fermented coconut water are all rich in live probiotics, healthy bacteria that displace bad bacteria in the gut. (See 13 Proven Health Benefits of Probiotics.) “Seventy percent of the immune system is in the digestive tract,” Morrison says. “Healthy bacteria, or probiotics, help regulate the immune system, thereby helping reduce inflammation.” Make sure the label says “live and active cultures"."


 9) Tumeric:

"This potent anti-inflammatory seems to inhibit eicosanoids, molecules that play a key role in the inflammatory response. One study found that supplements of curcumin (turmeric’s active ingredient) reduced levels of C-reactive protein, a general inflammation marker linked to arthritis and cardiovascular disease. Another study of people with early-stage Alzheimer’s disease found that curcumin seems to inhibit formation of the inflammatory plaque that accompanies the disease. Look for organic turmeric root; make tea or add it to eggs, salad dressings and vegetable dishes. Or take supplements: Integrative doctor Andrew Weil recommends 400 to 600 mg of standardized 95 percent curcuminoids, three times a day for patients with arthritis, tendonitis and autoimmune disorders. Avoid it if you have gallstones, bile duct dysfunction or are pregnant."




 ** To read more of the article "Fight Inflammation With Food", visit RunnersWorld.com.

 ** To read more of the article "9 Foods That Reduce Inflammation", visit MotherEarthLiving.com.




Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my third installment of Progress Fridays!