https://www.mindbodygreen.com/0-22607/11-food-rules-for-the-ultimate-antiinflammatory-diet.html
11 Food Rules For The Ultimate Anti-Inflammatory Diet Dr. Gary Kaplan Dr. Gary Kaplan
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Harvard Women's Health Watch Foods that fight inflammation Doctors are learning that one of the best ways to quell inflammation lies not in the medicine cabinet, but in the refrigerator. Updated: August 13, 2017Published: June, 2014 Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.Foods that fight inflammation However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That's when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's—have been linked to chronic inflammation. One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. "Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects," says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health. Choose the right foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process. Foods that inflame Try to avoid or limit these foods as much as possible: refined carbohydrates, such as white bread and pastries French fries and other fried foods soda and other sugar-sweetened beverages red meat (burgers, steaks) and processed meat (hot dogs, sausage) margarine, shortening, and lard Inflammation-promoting foods Not surprisingly, the same foods that contribute to inflammation are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats. "Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation," Dr. Hu says. "It's not surprising, since inflammation is an important underlying mechanism for the development of these diseases." Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver. "Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake," Dr. Hu says. Foods that combat inflammation Include plenty of these anti-inflammatory foods in your diet: tomatoes olive oil green leafy vegetables, such as spinach, kale, and collards nuts like almonds and walnuts fatty fish like salmon, mackerel, tuna, and sardines fruits such as strawberries, blueberries, cherries, and oranges Anti-inflammation foods On the flip side are foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants. Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well. Anti-inflammatory eating To reduce levels of inflammation, aim for an overall healthy diet. If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils. In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. "A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life," Dr. Hu says.
10 Top Foods That Prevent Inflammation in Your Body CocoBiotic Did you know that CocoBiotic can have anti-inflammatory effects on your body? On top of that, it can also supercharge your immune system, reduce sugar cravings, and increase energy. If you have heart disease, high blood pressure, bacterial or viral infections, osteoporosis, arthritis, acid reflux, candidiasis, or acne, then you could also have chronic, low-grade inflammation. In fact, if you have any number of other diseases, it is likely you have inflammation. And if you want to get or remain healthy, you definitely want to reduce the damaging effects of it! Diet is a key part of your inflammation-fighting plan, and some foods have amazing anti-inflammatory properties. WHAT IS INFLAMMATION? Inflammation has a positive and negative affect in your body. Inflammation has a positive side because it helps your body respond to stress. But chronic, low-grade inflammation is thought to be one of the leading causes of disease, premature aging, and illness. When you get a cold, your body responds with inflammation in the form of a fever that helps you heal. The inflammation does its job, gets rid of the virus, and disappears. But if your immunity is compromised and your body is constantly stressed, you might experience chronic low-grade inflammation that leaves you more susceptible to illness and disease. FOODS THAT FIGHT INFLAMMATION THE NATURAL WAY You can help your body fight inflammation by reducing stress, eliminating sugar and processed foods, and getting enough sunshine. Diet is a key part of your inflammation-fighting plan, and some foods have amazing anti-inflammatory properties. Here are 10 excellent inflammation-fighting foods and ways to incorporate them into your lifestyle:1 Fermented foods and liquids like Dong Quai, InnergyBiotic, Passion Fruit Biotic, and CocoBiotic should be at the top of your list of inflammation-fighting foods. They are anti-inflammation superstars for many reasons. One example is that they build immunity and help control infections that are often an underlying cause of inflammation. Broccoli has tons of vitamin C and plenty of calcium. It also fights eye inflammation. Make sure you lightly steam your broccoli to digest it well. Hemp oil (and all other oils with omega-3 fatty acids) reduce inflammation. Most Americans consume too many omega-6 fatty acids, so it's important to incorporate more omega-3 fatty acids. Hemp oil also has gamma-linoleic acid (GLA) to further fight inflammation. Remember to look for unrefined organic oils. Wild-caught salmon is another way to get beneficial omega-3 fatty acids. You can also try other fatty fish like cod and sardines. Tart cherries can reduce inflammation ten times better than aspirin! Once your inner ecosystem is well underway you are in stage 2 of Body Ecology. Tart cherries help reduce your risk for heart disease. They are certainly more delicious than the popular over-the-counter pill you are likely familiar with. Soaked walnuts make a delicious and inflammation-fighting snack when you are ready for stage 2 of Body Ecology because of vitamin E and more heart-healthy omega-3 fatty acids. Soak your walnuts and other nuts before you eat them to remove the enzyme inhibitor. This makes them easier to digest. Onions and garlic. Onions not only provide a sweet taste to your savory meals, but also they have lots of quercetin, a potent antioxidant that can help your body fight inflammation. Try onions with your grain dishes, or prepare with eggs and greens. Garlic has long been a folk remedy for colds and illness, and its anti-inflammatory properties are amazing! Garlic contains sulfur compounds that stimulate your immune system to fight disease. Pineapple is a tart fruit that you can begin to eat in stage 2 of the Body Ecology Diet. It has bromelain, an antioxidant that boosts your immunity naturally. Spinach has plenty of carotenoids, one kind of inflammation-reducing antioxidant and it also contains vitamin E. Make sure to steam your spinach for ultimate digestion. Spices: Ginger and turmeric. Turmeric is a spice used extensively in other cultures, and for good reason. It contains curcumin, a substance that actively reduces inflammation. Try sprinkling turmeric onto cooked squash or quinoa for a different flavor. Ginger works in a way similar to turmeric to lower inflammation and in some studies has been shown to reduce pain associated with arthritis. While processed foods may seem like the easier choice at first, they deplete your health over the long haul. Developing a healthy eating plan can sometimes seem difficult but like anything that is new, it becomes second nature over time. And the payoff is well worth it: With a proper diet, you can take a proactive stance against inflammation, aging, and disease by incorporating these superfoods into your life. What To Remember Most About This Article: Heart disease, high blood pressure, osteoporosis, arthritis, acid reflux, bacterial or viral infections, candidiasis, and acne could all be signs of chronic, low-grade inflammation in the body. Chronic, low-grade inflammation is considered a leading cause of premature aging and disease. Foods that naturally fight inflammation can reduce this damaging and disease-promoting inflammatory cascade to bring your body back into balance: Fermented foods and liquids. Probiotic drinks like Dong Quai, InnergyBiotic, Passion Fruit Biotic, and CocoBiotic can help to build immunity and control infections that may be an underlying cause of inflammation. Broccoli. High in vitamin C and calcium, broccoli is also known to fight inflammation of the eye. Hemp oil. Oils rich in omega-3 fatty acids can reduce inflammation; hemp oil is also a good source of anti-inflammatory gamma-linoleic acid (GLA). Wild-caught salmon. Salmon is another prime source of beneficial omega-3s, and we recommend eating other fatty fish like cod and sardines too. Tart cherries. Once you’ve built your inner ecosystem to reach stage 2 of the Body Ecology Diet, tart cherries can be a powerful and delicious anti-inflammatory food, reducing inflammation ten times better than aspirin. Soaked walnuts. Soaked walnuts are another tasty anti-inflammatory snack on stage 2 of the Body Ecology Diet, high in vitamin E and heart-healthy omega-3s. Walnuts are best soaked before eating to make them easier to digest. Onions and garlic. Onions are naturally high in the potent antioxidant quercetin, known to help the body fight inflammation. Garlic, as an anti-inflammatory, contains sulfur compounds that stimulate the immune system to fight disease. Pineapple. This tart fruit is welcome on stage 2 of the Body Ecology Diet as well, containing the antioxidant bromelain as a natural booster of immunity. Spinach. High in inflammation-reducing antioxidants called carotenoids, spinach is also an excellent source of vitamin E. Ginger and turmeric. Turmeric contains curcumin, an ancient spice compound with countless anti-inflammatory benefits; similar to turmeric, ginger can also reduce levels of inflammation in the body and may ease pain related to arthritis. REFERENCES: Dominick, Heather,"4 Foods PROVEN to Fight Inflammation," http://ezinearticles.com/?4-Foods-PROVEN-to-Fight-Inflammation&id=139191 Underwood, Anne, "Anti-Inflammatories: The New Superfoods," Health.com. http://www.health.com/health/article/0,23414,1076460,00.html Ginger, University of Maryland Medical Center, UMM.edu. http://www.umm.edu/altmed/articles/ginger-000246.htm Turner, Lisa, "10 Foods to Fight Inflammation," BetterNutrition.com. http://www.betternutrition.com/document/624
14 Inflammatory Foods Making You Fat Are you setting yourself up to fail by eating these inflammatory foods? BY OLIVIA TARANTINO You cut calories, fit in time at the gym, and never eat after 8 p.m. So why is it that you still can’t deflate that spare tire hanging around your tummy? Consider this: your body might be fighting against your weight loss efforts. The culprit? Chronic, low-grade inflammation. You can think of chronic inflammation like your home security system. Before you leave your house every morning and when you’re ready to settle in for the night, you click a couple buttons and turn the alarm on. In doing so, you’re securing your home and protecting yourself from invaders. Your body’s inflammation response works in a similar fashion. Your immune system is the home security system and inflammation is the alarm. An alarm—or inflammation—is triggered whenever the system detects an invader. In your body’s case, that invader can be anything from a bruised knee to an allergic reaction to pollen. In a functioning system, your immune system will eventually disarm the alarm. That’s not the case with chronic, low-grade inflammation. You see, on top of sporadic inflammatory culprits, such as injuries or illnesses, there’s a more insidious perpetrator that’s likely triggering your alarm every day: food. In a functioning system, your immune system eventually disarms the alarm. That’s not the case with chronic, low-grade inflammation. And there’s an insidious perpetrator that’s triggering your alarm every day: food. Research shows that a significant contributor to chronic inflammation comes from what we eat, and you’ll soon find that many of the following inflammatory foods have a place in your diet. When you eat them daily, you’ll constantly be turning on your body’s alarm system. Because your immune system alarm is never disarmed, over time, this incessant inflammatory response can lead to weight gain, drowsiness, skin problems, digestive issues, and a host of diseases, from diabetes to obesity to cancer. If your weight-loss efforts have plateaued before you’ve reached your body goals, make sure you’ve kicked these pesky foods to the curb. (We found over 40 examples of these foods that cause inflammation!) And once you do, start healing your body with these 30 Anti-Inflammatory Foods for Weight Loss!
Best 10 Foods to Eat for an Anti-Inflammatory Diet By AZURE TEAM | November 24, 2015 If you have arthritis or a similar condition, you’ve probably talked with your doctor about adopting an anti-inflammatory diet. Though many people with other health concerns are also following some version of it, an anti-inflammatory diet is based on the idea of reducing the risk of chronic, often age-related, diseases and improving overall health. Dr. Megan Golani, an assistant professor at the National College of Natural Medicine in Portland, Ore., talks a lot about the anti-inflammatory diet in the classes she teaches. She explained that the anti-inflammatory diet is not a short-term program like popular weight-loss diets, but a way of eating tailored to the individual. “Naturopathic medicine tries to look at an individual’s makeup,” she said. “What it comes down to is that people need to eat real food.” “We’ve seen an increase in chronic, degenerative diseases that could be helped by eating more whole foods. Heart disease, cancer, diabetes, auto-immune conditions, allergies, pain anywhere — it’s all inflammation based. Research shows that when we eat whole foods that are anti-inflammatory, we all do better.” Golani, who is also an attending naturopathic physician at the college’s clinic, said foods that increase prostaglandin production in the body, known as PGE 1 and 3, help regulate or reduce inflammation and allergies. On the other hand, foods that increase PGE 2 prostaglandin production stimulate inflammation and promote allergies, fever, blood clotting (good when you have an accident), and more. Foods known to stimulate inflammation include meat, dairy products, fried foods, sugar, refined oils, refined grains and in some people, wheat and other gluten-containing foods — in other words, the usual dietary suspects. But what to eat more of and what to limit is more complex in the anti-inflammatory diet. Some foods that many think are healthy may have nutritional value, but are not anti-inflammatory. “We know from their color that sweet potatoes and winter squash are high in healthy antioxidants,” Golani said. “However, they are very sugary and high in carbohydrates, so eat them sparingly.” Regular potatoes are best avoided because of their high-glycemic profile. Plus, they belong to the nightshade family of plants that tend to increase inflammation for some people, along with tomatoes, eggplant and peppers. For people who can tolerate grains, Golani’s advice is to stick with whole grains such as brown rice, wheat berries and oat groats and avoid refined grains in an anti-inflammatory diet. “Some people who eat a vegan diet or a paleo diet, for example, might still need to eat more leafy greens and less processed food to reduce inflammation,” Golani said. Foods that help reduce inflammation include herbs, fish, nuts and dark leafy greens. Golani’s top picks for anti-inflammatory foods include the following: anti-inflammatory diet olive oil GOOD, HEALTHY FATS Use virgin olive oil for low to moderate heat cooking and organic, unrefined coconut oil for higher heat cooking. Coconut has medium chain triglycerides that are good for energy. This is the research that has changed from 30 years ago, Golani said. Avocados are good as well as pastured butter. FISH & OMEGA-3s For abundant omega-3s and the desirable PGE 1 and 3 in an anti-inflammatory diet, choose fatty fish that are lower on the food chain: salmon, sardines and mackerel, fresh or canned. Be smart and pay attention to mercury levels in some fish, said Golani. A good guide to mercury levels in fish is available from the Natural Resources Defense Council, www.nrdc.org/health/effects/mercury/walletcard.pdf. anti-inflammatory diet healthy nuts HEALTHY NUTS & SEEDS Flax, hemp and chia seeds are high in omega-3s. Flax seeds need to be ground. Walnuts, almonds and pumpkin seeds are good choices, too. Nuts have a protective coating so sprouting can help with digestion, though it’s not essential. Peanuts, which are a legume rather than a true nut, can cause inflammation. Try other anti-inflammatory nut and seed butters, especially those without sugar. DARK, LEAFY, GREEN VEGETABLES All of the cruciferous vegetables promote detoxification. The darker ones have the most antioxidants, but all are good, including organic white and purple cauliflower, Brussels sprouts, collards, kohlrabi, cabbage, kale and broccoli (see Azure’s Produce Page for what’s seasonally available). Steam, bake or add them to a stir-fry cooked over low to moderate heat. beets anti-inflammatory BENEFITS OF BEETS A little high in sugar but good for liver detoxification, red and yellow beets are nutrient-rich vegetables that make a great side dish. They are high in vitamins, iron and magnesium, and apart from being delicious, they are also anti-inflammatory. ANTI-INFLAMMATORY MUSHROOMS Great for the immune system and as a cancer preventive, organic mushrooms can be eaten several times a week. The more expensive Asian mushrooms such as shitake and maitake are wonderful, but even button mushrooms have ant-inflammatory properties. Sauté with garlic, ginger and turmeric for a delicious side dish to any meal. blueberries anti-inflammatory diet BLUEBERRIES These berries can reduce inflammation, are good for the eyes and brain, and are cancer preventive. Frozen or fresh, blueberries are also high in antioxidants and have a low-glycemic index. turmeric anti-inflammatory GARLIC, GINGER & TURMERIC These three herbs used as seasonings should be included in at least one meal every day in an anti-inflammatory diet. Sauté garlic with kale. Add fresh ginger to stir-fry dishes and drink ginger teas. Turmeric, ground or fresh, can be added to foods with very little taste. Add ginger and turmeric to coconut milk (also anti-inflammatory) with a little honey for a soothing hot drink known as Golden Tea. Turmeric is one of the most studied medicinal plants and can be found in packaged teas, too, Golani said. FERMENTED FOODS Include sauerkraut, miso, a little yogurt or kefir in your meals. “Most people’s bellies would benefit from the probiotics they provide for digestion,” Golani said. green tea anti-inflammatory GREEN TEA A great source of antioxidants with less caffeine than black teas, green teas are good to drink daily. If you don’t like plain green tea, try a green tea with jasmine, toasted rice or another ingredient that you enjoy, such as ginger. There are many anti-inflammatory drugs and supplements on the market, but eating a diet rich in whole foods that have anti-inflammatory properties is likely to do a better job of reducing inflammation. In addition, whole food nutrients can benefit all of the body and are unlikely to cause side effects. And that’s a healthy win for everyone. Try this healthy, anti-inflammatory smoothie recipe from Diana Allen, author of “Chia Seed.”
Top 5 Herbal Remedies To Reduce Pain & Inflammation Meghan Telpner July 28, 2014 — 8:27 AM Pain can take over our thoughts, dump crap all over our good times and can seriously impair our quality of life. As positive as we try to be, it's almost impossible to be our happiest, shiniest, best-ever selves when we're dealing with pain, whether it’s from a splitting headache, a stubbed toe or a chronic disease like fibromyalgia or osteoarthritis. People with chronic pain are three times more likely to develop psychiatric symptoms like depression and anxiety, and it’s no wonder. When you’re in pain, it’s harder to enjoy doing the things that you love. Luckily, we have options. While over-the-counter painkillers can be really helpful, and in some cases may be the best option, they can also cause gastrointestinal upset and definitely aren’t the best long-term strategy for coping with chronic pain. My goal is, of course, to try and help relieve pain by getting to the root cause. But sometimes, we need a little something to take the edge off. At those times, I turn to the power herbs and nutrients, whether in food form or ready-blended supplement. Here are five remedies to reduce joint pain and inflammation: 1. Bromelain Bromelain is a powerful enzyme found in the most delightful tropical fruit, pineapple. While most enzymes get broken down in the digestive tract, bromelain actually gets absorbed into our bodies whole, resulting in system-wide effects. Once absorbed into the bloodstream, studies have shown that it can reduce inflammation and reduce pain (though it's not well-understood why this happens). Eating pineapple can provide you with some bromelain, especially if you juice the hard stem and drink it on an empty stomach. Juicing pineapple in a combo with aloe, ginger and turmeric (see below) is a powerful of anti-inflammatory pain relief remedy. Bromelain can also be found on its own as a supplement. 2. Turmeric Turmeric is a root. It looks a lot like ginger, but it’s bright orange inside. It’s available as a whole fresh fruit, or more commonly in North America, as a dried, ground spice. Turmeric has been used for 4,000 years to treat a ton of different conditions ranging from infections to cancers to inflammation to digestive problems. Amazingly, in a 2009 study, researchers found that turmeric eased pain as much as ibuprofen did in patients with arthritis. Turmeric can be enjoyed as a tea, or used in recipes (many Indian-inspired dishes call for turmeric). You can also buy curcumin (the powerful compound in turmeric) in capsule form. 3. Devil's Claw Devil's claw is definitely not the paw of a devil but it kind of looks like one! It’s a creepy looking root that's well worth a google image search to to catch a glimpse of its funny shape. Studies have shown that it can reduce pain and physical functioning in patients with osteoarthritis. Devil’s claw contains components called iridoid glycosides, which are thought to be the source of its pain relieving properties. Devil’s claw root can be taken as a tea, and it is also often sold in capsules and ointments. 4. White Willow Bark White willow bark is the bark of the white willow tree, obviously! Please ensure are very familiar with identifying the tree before you start peeling the bark and brewing a tea! White willow bark has been used for thousands of years to reduce fever and inflammation. It contains salicin, a compound very similar to aspirin. Studies have shown that willow bark is effective for reducing lower back pain. I like to keep a bottle of this on hand when traveling, as the pressure in airplanes tends to help with my headaches. White willow is available dried as a tea, powdered in capsules or as a tincture. It’s also often used as an ingredient in combination pain-relief supplements. 5. Egg Membrane The egg membrane is that transparent layer between the eggshell and the gel-like part inside of an egg. It’s easy to see on hard boiled eggs. Egg membrane contains the components of the membrane that is designed to protect the egg, including collagen and glucosamine. According to a recent study, egg membrane significantly reduced joint pain and stiffness in patients with arthritis of the knee when compared to a placebo. Egg membrane can be purchased in supplement form. If you have a cut or a wound you can also use the membrane from your boiled egg in place of a Band-Aid for accelerated healing. What are some of your favorite natural pain management strategies? #HERBS #FUNCTIONAL NUTRITION Meghan Telpner Meghan Telpner Toronto based author and nutritionist Meghan Telpner, brings her healthy and awesome life inspiration to fans across the globe. As founder of the Academy of Culinary Nutrition and...
7 Ways To Reduce Chronic Inflammation That Have Nothing To Do With Diet Dr. Kellyann Petrucci April 28, 2016 — 10:23 AM Kellyann Petrucci, ND, a leading naturopathic physician and nutritionist, is an inflammation expert. This week, we're sharing Dr. Petrucci's expertise in a series on fighting inflammation for optimal health. To learn more, check out her new mindbodygreen course, Beat Inflammation: A 21-Day Plan For Glowing Skin, Long Term Weight Loss, and Vibrant Health. There's a key culprit that scientists are now studying for its role in everything from obesity and diabetes to heart disease and depression: chronic inflammation. And if you’re serious about staying healthy, slim, and vibrant, it's important to take action to calm it. Unlike acute inflammation, which is temporary and beneficial in protecting us from infection and injury, chronic inflammation occurs when your immune system’s switch gets stuck in the “on” position. As a result, it wages a continuous war on your own cells—a war that could pack pounds on you (especially around your waistline) and damage organs in your body. As a nutritionist, I believe that the best way to prevent or heal chronic inflammation is to eat anti-inflammatory foods like bone broth and fermented foods and to avoid pro-inflammatory foods including sugar, artificial chemicals, and gluten. (I recommend cutting out all grains because they’re pro-inflammatory.) But to truly win your battle against inflammation, you’ll need to change other aspects of your lifestyle as well. Here are seven powerful steps you can take: 1. Avoid antibiotics, antacids, and NSAIDS as much as possible. All of these medications could alter your gut in ways that harm your microbiome, the trillions of gut bugs that do everything from digesting your food to regulating your immune system. Damage to these microbes can cause inflammation that weakens your intestinal wall and leads to a “leaky gut.” A leaky gut, in turn, releases toxins that trigger an immune response, leading to chronic, body-wide inflammation. 2. Respect the mind-body connection. Science shows that a simple meditation practice—along with other mind-body approaches such as yoga and tai chi—can markedly improve your health. A recent review of 34 separate studies concluded, “Mind-body therapies reduce markers of inflammation.” And you don’t need to meditate for hours; even just five or ten minutes a day can be beneficial. Article continues below 3. Exercise regularly. A few years ago, researchers followed more than 4,000 middle-aged people for more than 10 years. They found that regardless of their weight or body mass index, people who did at least two and a half hours of moderate exercise each week lowered their markers of inflammation by at least 12 percent. 4. Reduce your exposure to toxins. When your immune system encounters foreign substances—including environmental toxins—it can react by creating inflammation. I recommend detoxifying your life by switching to safe, natural cleansers and personal care products. Also, stop using herbicides and pesticides, or at least switch to organic brands. 5. Sleep longer. Research shows that shorting yourself on even a few hours of sleep each night can trigger pro-inflammatory changes. Aim for at least seven hours of snooze time nightly. To improve your sleep, turn off electronic devices well before bedtime and use blackout curtains to block outside light. 11 Food Rules For The Ultimate Anti-Inflammatory Diet #HEALTH #IMMUNITY #INFLAMMATION #MASSAGE #MEDITATION Kellyann Petrucci, M.S., N.D., is the author of the New York Times bestselling book Dr. Kellyann’s Bone Broth Diet (Rodale, 2015) and Dr. Kellyann’s Bone Broth Cookbook (Rodale, 2016)....
6 Supplements That Fight Inflammation Inflammation can occur in response to trauma, illness and stress. However, it can also be caused by unhealthy foods and lifestyle habits. Anti-inflammatory foods, exercise, good sleep and stress management can help. In some cases, getting additional support from supplements may be useful as well. Here are 6 supplements that have been shown to reduce inflammation in studies. 1. Alpha-Lipoic Acid Alpha-lipoic acid is a fatty acid made by your body. It plays a key role in metabolism and energy production. It also functions as an antioxidant, protecting your cells from damage and helping restore levels of other antioxidants, like vitamins C and E (1). Alpha-lipoic acid also reduces inflammation. Several studies show that it reduces the inflammation linked to insulin resistance, cancer, liver disease, heart disease and other disorders (2, 3, 4, 5, 6, 7, 8, 9). Additionally, alpha-lipoic acid may help reduce blood levels of several inflammatory markers, including IL-6 and ICAM-1. Alpha-lipoic acid has also reduced inflammatory markers in multiple studies in heart disease patients (9). However, a few studies have found no changes in these markers in people taking alpha-lipoic acid, compared to control groups (10, 11, 12). Recommended dosage: 300–600 mg daily. No issues have been reported in people taking 600 mg of alpha-lipoic acid for up to seven months (11). Potential side effects: None if taken at the recommended dosage. If you also take diabetes medication, then you may need to monitor your blood sugar levels. Not recommended for: Pregnant women. BOTTOM LINE: Alpha-lipoic acid is an antioxidant that can reduce inflammation and may improve the symptoms of certain diseases. 2. Curcumin Curcumin is a component of the spice turmeric. It provides several impressive health benefits. It can decrease inflammation in diabetes, heart disease, inflammatory bowel disease and cancer, to name a few (13, 14, 15, 16). Curcumin also appears to be very beneficial for reducing inflammation and improving symptoms of osteoarthritis and rheumatoid arthritis (17, 18). One randomized controlled trial found that people with metabolic syndrome who took curcumin had significantly reduced levels of the inflammation markers CRP and MDA, compared to those who received a placebo (19). In another study, when 80 people with solid cancerous tumors were given 150 mg of curcumin, most of their inflammatory markers decreased much more than those in the control group. Their quality of life score also increased significantly (20). Curcumin is poorly absorbed when taken on its own, but you can boost its absorption by as much as 2,000% by taking it with piperine, found in black pepper (21). Some supplements also contain a compound called bioperine, which works just like piperine and increases absorption. Recommended dosage: 100–500 mg daily, when taken with piperine. Doses up to 10 grams per day have been studied and are considered safe, but they may cause digestive side effects (22). Potential side effects: None if taken at the recommended dosage. Not recommended for: Pregnant women. BOTTOM LINE: Curcumin is a potent anti-inflammatory supplement that reduces inflammation in a wide range of diseases. 3. Fish Oil Fish oil supplements contain omega-3 fatty acids, which are vital to good health. They can decrease the inflammation associated with diabetes, heart disease, cancer and many other conditions (23, 24, 25, 26, 27, 28, 29). Two especially beneficial types of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA, in particular, has been shown to have anti-inflammatory effects that reduce cytokine levels and promote gut health. It may also decrease the inflammation and muscle damage that occur after exercise (29, 30, 31, 32). In one study, levels of the inflammation marker IL-6 were 32% lower in people who took 2 grams of DHA, compared to a control group (31). In another study, DHA supplements significantly reduced levels of the inflammatory markers TNF alpha and IL-6 after vigorous exercise (32). However, some studies in healthy people and those with atrial fibrillation have shown no benefit from fish oil supplementation (33, 34, 35). Recommended dosage: 1–1.5 grams of omega-3s from EPA and DHA per day. Look for fish oil supplements with undetectable mercury content. Potential side effects: Fish oil may thin the blood at higher doses, which can increase bleeding. Not recommended for: People taking blood thinners or aspirin, unless authorized by their doctor. BOTTOM LINE: Fish oil supplements containing omega-3 fatty acids can improve inflammation in several diseases and conditions. 4. Ginger Ginger root is commonly ground into powder and added to sweet and savory dishes. It's also commonly used to treat indigestion and nausea, including morning sickness. Two components of ginger, gingerol and zingerone, may reduce the inflammation linked to colitis, kidney damage, diabetes and breast cancer (36, 37, 38, 39, 40). When people with diabetes were given 1,600 mg of ginger daily, their CRP, insulin and HbA1c levels decreased significantly more than the control group (39). Another study found that women with breast cancer who took ginger supplements had lower CRP and IL-6 levels, especially when combined with exercise (40). There's also evidence suggesting ginger supplements can decrease inflammation and muscle soreness after exercise (41, 42). Recommended dosage: 1 gram daily, but up to 2 grams is considered safe (43). Potential side effects: None at the recommended dosage. However, higher dosages may thin the blood, which can increase bleeding. Not recommended for: People who take aspirin or other blood thinners, unless authorized by a doctor. BOTTOM LINE: Ginger supplements have been shown to reduce inflammation, as well as muscle pain and soreness after exercise. 5. Resveratrol Resveratrol is an antioxidant found in grapes, blueberries and other fruits with purple skin. It is also found in red wine and peanuts. Resveratrol supplements may reduce inflammation in individuals with heart disease, insulin resistance, gastritis, ulcerative colitis and other conditions (44, 45, 46, 47, 48, 49, 50, 51, 52, 53). One study gave people with ulcerative colitis 500 mg of resveratrol daily. Their symptoms improved and they had reductions in the inflammation markers CRP, TNF and NF-kB (52). In another study, resveratrol supplements lowered inflammatory markers, triglycerides and blood sugar in people with obesity (53). However, another trial showed no improvement in inflammatory markers among overweight people taking resveratrol (54). The resveratrol in red wine may also have health benefits, but the amount in red wine is not as high as many people believe (55). Red wine contains less than 13 mg of resveratrol per liter (34 oz), but most studies investigating the health benefits of resveratrol used 150 mg or more per day. To get an equivalent amount of resveratrol, you'd need to drink at least 11 liters (3 gallons) of wine every day, which definitely isn't recommended. Recommended dosage: 150–500 mg per day (56). Potential side effects: None at the recommended dosage, but digestive issues may occur with large amounts (5 grams per day). Not recommended for: People who take blood thinning medications, unless approved by their doctor. BOTTOM LINE: Resveratrol may reduce several inflammatory markers and provide other health benefits. 6. Spirulina Spirulina is a type of blue-green algae with strong antioxidant effects. Studies have shown that it reduces inflammation, leads to healthier aging and may strengthen the immune system (57, 58, 59, 60, 61, 62, 63, 64, 65). Although most research to date has investigated spirulina's effects on animals, studies in elderly men and women have shown that it may improve inflammatory markers, anemia and immune function (64, 65). When people with diabetes were given 8 grams of spirulina per day for 12 weeks, their levels of the inflammation marker MDA decreased (66). Additionally, their levels of adiponectin increased. This is a hormone involved in regulating blood sugar and fat metabolism. Recommended dosage: 1–8 grams per day, based on current studies. Spirulina has been evaluated by the US Pharmacopeial Convention and is considered safe (67). Potential side effects: Aside from allergy, none at the recommended dosage. Not recommended for: People with immune system disorders or allergies to spirulina or algae. BOTTOM LINE: Spirulina provides antioxidant protection that can reduce inflammation and may improve symptoms of certain diseases. Be Smart When it Comes to Supplements If you want to try any of these supplements, then it's important to: Buy them from a reputable manufacturer. Follow the dosage instructions. Check with your doctor first if you have a medical condition or take medication. In general, it's best to get your anti-inflammatory nutrients from whole foods. However, in the case of excessive or chronic inflammation, supplements can often help bring things back into balance. An evidence-based nutrition article from our experts at Authority Nutrition.
5 Foods and 5 Supplements to Reduce Inflammation Print Friendly, PDF & Email inflammation 5 Foods and 5 Supplements to Reduce Inflammation Inflammation is a blazing red flag in Functional Medicine. I find most conditions such as joint pain, IBS, autoimmune disorders, eczema and mood imbalances can all be tied back to inflammation. It must be traced, identified and eliminated in order to truly get to the root of these adverse conditions. Through diet experimentation with The Myers Way Comprehensive Elimination Diet and state of the art lab testing, I am able to locate the source of this inflammation and stop it from cascading into the uncomfortable ways it manifests in the body. As you get to the origin of your inflammation, these foods and supplements can help to cool off the inflammation in your body. Foods to Reduce Inflammation 1. Turmeric: Curcumin, the active ingredient in turmeric, obstructs the activity of enzymes that trigger inflammation. You can add turmeric to foods such as soups and curries, or take it in the form of a curcumin supplement. 2. Ginger: A relative of turmeric, ginger contains powerful anti-inflammatory compounds called gingerols. It is also a potent antioxidant, preventing the oxidation of a damaging free radical called peroxynitrite. Try adding ginger to a stir-fry, or drink ginger tea. 3. Blueberries: Blueberries are packed with phytonutrients that can help to reduce inflammation, pain and even tissue damage from free radicals. Eat fresh, or blend into a smoothie. 4. Avocados: Avocados are an excellent source of monounsaturated oleic fatty acids, phytosterols, and many more anti-inflammatory nutrients. They are particularly effective at lowering inflammation of the joints, by preventing the synthesis of prostaglandin E2 in the connective tissue. 5. Salmon: Salmon and other oily fish are rich in Omega-3 fatty acids, which inhibit the body’s inflammatory response process. If you do not eat fish or would like an extra boost in your diet, you can purchase Omega-3 supplements. Supplements to Reduce Inflammation 1. Curcumin: Research has shown the anti-inflammatory properties of curcumin to be as effective as some pharmaceuticals, but without the negative effect of toxicity. This powerful antioxidant also supports joint health and cardiovascular function. 2. Resveratrol: This extract found in red-wine helps to quell inflammation, regulate the malfunctioning immune response, and protect against cancer. 3. Omega-3: Omega-3 fatty acids inhibit an enzyme called cyclooxygenase (COX), which triggers inflammation. Our fish oil is designed using emulsification technology that enhances absorption by the body. 4. The Myers Way® Paleo Protein: Ideal for patients with intestinal inflammation, this powder’s blend of nutrients and amino acids helps support a balanced inflammatory response in the body. 5. Evening Primrose: The unrefined evening primrose seed oil supplies a concentrated dose of gamma-linolenic acid (GLA), an Omega-6 fatty acid that is commonly lacking in the diet. GLA is converted by the body into DGLA, an anti-inflammatory substance.
Bananas and Inflammation by SANDI BUSCH Last Updated: Oct 03, 2017
The health benefits of fruits are usually not questioned -- unless the fruit is a banana. With a reputation for being too starchy or sugary, bananas have sometimes appeared on lists of foods to avoid. When they rose above that hurdle, they were suddenly labeled as promoting inflammation. While it’s true that some foods can foster inflammation, bananas have a better chance of preventing inflammation than causing it. Inflammation Factor “The Inflammation-Free Diet Plan” is based on a system that rates foods according to their potential to cause inflammation. Using nutrient information, the glycemic index and other factors, foods are evaluated and given a score to illustrate their inflammatory effect on the body. Under this system, bananas received a score of -38. This categorizes them as slightly inflammatory since a score of zero is neutral and scores up to -100 are only mildly inflammatory, according to Inflammation Factor. Reports about this diet often noted that bananas were inflammatory, but other evidence points to their anti-inflammatory abilities. Low Glycemic Score Even though high blood sugar can stimulate the production of substances that promote inflammation, eating one banana is not likely to spike your blood sugar. One ripe, medium-sized banana has a glycemic index score of 51, according to a report in the “American Journal of Clinical Nutrition” in 2002. Any food with a score of 55 or below is a low-glycemic food, which means it has a minimal impact on blood sugar. Over-ripe bananas often have slightly higher glycemic scores and may cause a moderate increase in blood sugar. Fight Intestinal Inflammation Bananas are recommended as part of an anti-inflammatory diet to treat inflammatory bowel disease, according to a report in the January 2014 issue of the “Nutrition Journal.” They’re good sources of soluble fiber, which is fermented by bacteria in your large intestine. During fermentation, inflammation-fighting substances such as butyrate are produced, according to a review published in September 2014 in the “Journal of Immunology Research.” When banana fiber is fermented, it also serves as a source of fuel for bacteria, which helps them thrive. Anti-Inflammatory Nutrients When you enjoy a banana, you gain nutrients and phytochemicals that help prevent inflammation. One medium banana has nearly the same amount of total flavonoids as a medium apple. These are antioxidants that may fight inflammation and prevent cancer, reports the Linus Pauling Institute. Consuming magnesium helps lower the risk of inflammation, according to a review in the “European Journal of Clinical Nutrition” in April 2014. One medium banana has 32 milligrams of magnesium, or 8 percent of the daily value based on a 2,000-calorie-a-day diet.
Foods to Avoid with Arthritis
Inflammatory foods “Arthritis” is a general term encompassing conditions that share joint pain and inflammation. There are many different types of arthritis, including rheumatoid arthritis, osteoarthritis, and psoriatic arthritis. Typical treatment involves inflammation and pain-reducing medications. While there is no single diet to follow, research suggests including anti-inflammatory foods in your diet and limiting foods that may trigger joint pain. Read on to learn about the arthritis trigger foods you should avoid. FRIED AND PROCESSED Fried and processed foods Researchers at the Mount Sinai School of Medicine examined disease prevention through diet. In their 2009 study, they found that decreasing the amount of fried and processed foods eaten can “reduce inflammation and actually help restore the body’s natural defenses.” What you can do: Cut down on the amount of fried and processed foods you consume, such as fried meats and prepared frozen meals, and include more vegetables and fruits in your diet. AGES Lower your AGEs AGE doesn’t refer to how many birthdays you’ve celebrated. An advanced glycation end product (AGE) is a toxin that appears when foods are heated, grilled, fried, or pasteurized. AGEs damage certain proteins in your body, and your body tries to break these AGEs apart by using cytokines, which are inflammatory messengers. Depending on where the AGEs occur, they may result in arthritis or other forms of inflammation. What you can do: Researchers have shown that reducing the amount of foods cooked at high temperatures in your diet could potentially help reduce blood AGE levels. SUGARS AND REFINED CARBS Sugars and refined carbs High amounts of sugar in your diet result in an increase in AGEs, which can result in inflammation. What you can do: Cut out candies, processed foods, white flour baked goods, and sodas to reduce your arthritis pain. ADVERTISING DAIRY Dairy products Dairy products may contribute to arthritis pain due to the type of protein they contain. For some people, this protein may irritate the tissue around their joints. Others living with arthritis have success switching to a vegan diet — which contains no animal products whatsoever. What you can do: Rather than getting protein from meat and dairy, get the bulk of your protein sources from vegetables like spinach, nut butters, tofu, beans, lentils, and quinoa. ALCOHOL AND TOBACCO Alcohol and tobacco Tobacco and alcohol use can lead to a number of health problems, including some that may affect your joints. Smokers are at risk for developing rheumatoid arthritis, while those who consume alcohol have a higher risk for developing gout. What you can do: Healthy joints require a balanced diet, physical activity, and an adequate amount of rest — all of which can be compromised by alcohol and tobacco use. Cut back on drinking and smoking, and ramp up your eating habits with healthy choices, regular exercise, and quality sleep. SALT AND PRESERVATIVES Salt and preservatives Know what’s in your food. Many foods contain excessive salt and other preservatives to promote longer shelf lives. For some people, excess consumption of salt may result in inflammation of their joints. It may be worth trying to reduce your salt intake to as modest an amount as is reasonable. What you can do: Read labels to avoid preservatives and additives. Less salt may help you manage your arthritis, so avoid prepared meals. Though they’re convenient, microwavable meals are often very high in sodium. CORN OIL Corn oil Many baked goods and snacks contain corn or other oils high in omega-6 fatty acids. While these treats may satisfy your taste buds, they may trigger inflammation. Some studies have found that fish oil, which contains omega-3s, may help with joint pain relief in certain people. What you can do: Replace foods containing omega-6 fatty acids with healthy, anti-inflammatory omega-3 alternatives such as olive oil, nuts, flax seeds, and pumpkin seeds. BOTTOM LINE The bottom line There is no single established arthritis diet plan. What works for one person may not work for someone else. Trial and error will determine which foods you need to eliminate. In general, experts advise people with arthritis to maintain a healthy body weight and eat a balanced diet
14 Foods That Fight Inflammation Font Sizes PrintView All By AMANDA MacMILLAN Health.com June 19, 2013 << 1 of 15 FATTY FISH > video: New ways to get your daily dose of vitamins and antioxidants. ABCNEWS.com Inflammation is part of the body's immune response; without it, we can't heal. But when it's out of control—as in rheumatoid arthritis—it can damage the body. Plus, it's thought to play a role in obesity, heart disease, and cancer. Foods high in sugar and saturated fat can spur inflammation. "They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels," says Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical Center in Dallas. Other foods may curb inflammation. Add these items to your plate today.
Jan. 30, 2015 FIVE HEALTHY FOODS THAT MAY BE MAKING YOUR AUTOIMMUNE DISEASE WORSE by Megan McGrane Eggs and Nuts Are you eating healthfully and watching your diet as a way to manage your autoimmune symptoms, but you just don’t know why you continue to have symptoms such as bloating, upset stomach, joint pain or rashes? Although you are eating foods you believe to be healthy, here are five foods that may be triggering your autoimmune symptoms and keeping you inflamed, despite your best intentions. CORN You may already know that avoiding gluten is essential to your health if you have an autoimmune disease, but did you know that even though corn does not contain gluten, it can be almost equally as irritating to the gut lining? This is because corn can look like gluten to your body and cause what is known as a ‘cross-reaction’. Your body actually thinks the proteins in corn are gluten and sets off your immune system. Many believe this is because corn has been genetically modified and cross-bred for decades, altering its genetic structure. Additionally, corn is a higher glycemic index vegetable, meaning it readily converts to sugar in the body. We know that any foods rapidly converting to sugar will cause an insulin response and can contribute to inflammation. NUTS While nuts are a convenient snack that can provide quick energy, eating too many nuts could be hindering your healing. While nuts contain anti-inflammatory Omega-3 fatty acids, they are also high in Omega-6 fatty acids, which are pro-inflammatory. Striking the right balances is critical and over-eating nuts can actually cause increased inflammation. Nuts are also high in phytic acid which is known as an ‘anti-nutrient’. Phytic acid binds to essential minerals in digestive tract and can prevent the minerals from being absorbed. While having nuts or nut butter on occasion is great, overindulging can hinder your healing. GOJI BERRIES Goji Berries are part of the nightshade family, which includes vegetables like eggplant, tomatoes, white potatoes, and peppers. Nightshades often cause inflammation and joint pain in patients with autoimmune disease. While goji berries are loaded with antioxidants and super food qualities, they may not be a super food for you if you suffer from inflammation and joint pain. “GLUTEN FREE’ FOODS While maintaining a gluten free diet is essential to repairing your gut and lowering your inflammation, eating packaged and processed “gluten free foods” may be hindering your healing. Processed foods, even if gluten free, often contain preservatives, sugar, additives and chemicals that will not support your healing. As I tell patients, if the product has to tell you on the label that it is gluten free you probably should not be eating it. Consider it this way: organic protein, fruits, fresh vegetables and healthy fats do not have labels announcing that they are gluten free. Sticking with whole foods, and eliminating processed foods like packaged “gluten-free” items will help minimize your inflammation. EGGS Organic, grass-fed eggs are a fantastic food for quick and filling protein that is high in amino acids and nutrients. Unfortunately, if you are dealing with gut inflammation, leaky gut and autoimmune disease, eggs could be making your symptoms worse. Egg whites tend to be particularly troublesome in autoimmune inflammation because they can permeate the gut lining and cause the immune system to react even more. Luckily, this does not mean that eggs are off of the table forever. Often times patients find that once they heal their gut and cool off the inflammation in their bodies, they can return to having eggs in their diet. Removing all eggs for two to four weeks can help you identify if they are troublesome for you. By focusing on a whole foods diet, eliminating processed foods and also watching out for these five trigger foods, you can begin to heal your gut and decrease your autoimmune symptoms.
Guide to OTC Anti-Inflammatories
Overview Over-the-counter (OTC) medications are drugs you can buy without a doctor’s prescription. Nonsteroidal anti-inflammatory drugs (NSAIDs) are drugs that help reduce inflammation, which often helps to relieve pain. In other words, they’re anti-inflammatory drugs. Some of the more common OTC NSAIDs are: aspirin ibuprofen (Advil, Motrin, Midol) naproxen (Aleve, Naprosyn) NSAIDs can be very effective. They tend to work quickly and generally have fewer side effects than corticosteroids, which also help with inflammation. However, before you use an NSAID, you should know about the potential side effects and interactions with other drugs. Read on for this information, plus tips to help you use them safely and effectively. USES What they do NSAIDs work by blocking prostaglandins. Prostaglandin is a substance that sensitizes your nerve endings and enhances pain during inflammation. Prostaglandins also play a role in controlling your body temperature. By blocking these effects, NDAIDs help relieve your pain and bring down your fever. In fact, NSAIDs can be helpful in reducing many types of discomfort, including: headache backache muscle aches inflammation and stiffness caused by arthritis and other inflammatory conditions menstrual aches and pains pain after a minor surgery sprains or other injuries If you’re at risk of heart attack or stroke, your doctor may recommend daily low-dose aspirin to help lower your risk. SIDE EFFECTS Side effects Just because you can buy NSAIDs without a prescription doesn’t mean they’re perfectly safe. There are some potential side effects and risks. Some of the most commonly reported side effects include stomach upset, diarrhea, and gas. You can minimize these side effects by taking your medication with food, milk, or antacids. Less often, NSAIDs may cause lightheadedness, dizziness, or mild headache. Serious side effects that require immediate medical attention include: ringing in your ears blurry vision rash, hives, and itching fluid retention blood in your urine or stools vomiting and blood in your vomit severe stomach pain chest pain rapid heartbeat jaundice (yellowing of the skin and eyes) NSAIDs are intended for occasional and short-term use. Your risk of side effects increases the longer you use them. INTERACTIONS Drug interactions NSAIDs can interact with other medications. Sometimes, this interaction can make your drugs less effective. Two examples are blood pressure medications and low-dose aspirin when used as a blood thinner. Other combinations can cause serious side effects, too. These include using an NSAID with: Warfarin: NSAIDs can actually enhance the impact of warfarin (Coumadin), a medication used to prevent or treat blood clots. That combination can lead to excessive bleeding. Cyclosporine: Cyclosporine is used to treat arthritis or ulcerative colitis. It is also prescribed for people who have had an organ transplant. Taking it with an NSAID can lead to kidney damage. Lithium: Combining NSAIDs with the mood-stabilizing drug lithium can lead to a dangerous build up of lithium in your body. Aspirin: Taking NSAIDs with low-dose aspirin can increase the risk of developing stomach ulcers. SSRIs: Bleeding within the digestive system may also be a problem if you take NSAIDs with selective serotonin reuptake inhibitors (SSRIs). Diuretics: It’s usually not a problem to take NSAIDs if you also take diuretics. However, your doctor should monitor you for high blood pressure and kidney damage while you take them both. ADVERTISING IN CHILDREN For children Children younger than 18 years who may have chickenpox or influenza should avoid aspirin and products containing aspirin. Giving aspirin to children can increase their risk of Reye’s syndrome, which may result in liver and brain damage. Reye’s syndrome is potentially fatal. Learn more: Reye’s syndrome » TIPS Tips for using OTC NSAIDs To get the best effects from your OTC treatment, follow these tips. Assess your needs Some OTC medications, like acetaminophen (Tylenol) are good for relieving pain, but they don’t help with inflammation. If you can tolerate them, NSAIDs are probably the better choice for arthritis and other inflammatory conditions. Read the labels Some OTC products combine acetaminophen and anti-inflammatory medicine. NSAIDs can be found in some cold and flu medications. Be sure to read the ingredients list on all OTC medications so you know how much of each drug you’re taking. Taking too much of an active ingredient in combination products increases your risk of side effects. Store properly OTC medications can lose their effectiveness before the expiration date if stored in a hot, humid place, like your bathroom medicine cabinet. To make them last, keep them in a cool, dry place. Take the correct dose When taking an OTC NSAIDs, be sure to read and follow the directions. Products vary in strength, so make sure you’re taking the right amount each time. Ask your doctor NSAIDs aren’t a good idea for everybody. Before taking these medications, check with your doctor if you have or had had: an allergic reaction to aspirin or another pain reliever a blood disease stomach bleeding, stomach ulcers (peptic ulcers), or intestinal problems high blood pressure or heart disease liver or kidney disease You should also talk to your doctor about the safety of using an NSAID if you consume three or more alcoholic beverages a day or if you take blood thinning medication. TAKEAWAY Takeaway NSAIDs can be great for relieving pain caused by inflammation. Many anti-inflammatory drugs are available over the counter. Talk to your doctor about how much of a drug is too much, and stick to that limit. NSAIDs may be ingredients in certain medications, so be sure to read the label of any OTC drug you take. HEALTHLINE PARTNER SOLUTIONS Put your prescription refills on autopilot Prescriptions shipped to you from top-rated pharmacy partners. Same copay, FREE shipping. Set it up in about a minute. Most insurance plans are accepted. Enter your zip code GET STARTED Article resources Email this page Your full name Your email Recipient’s email SEND EMAIL Your privacy is important to us FEEDBACK: How helpful was it? This article changed my life! This article was informative. I have a medical question. How can we improve it? This article contains incorrect information. This article doesn’t have the information I’m looking for. I have a medical question. Medically reviewed by Lindsay Slowiczek, PharmD on March 30, 2017 — Written by Ann Pietrangelo
Turmeric and Other Anti-Inflammatory Spices Turmeric Ginger Cinnamon Garlic Cayenne Black pepper Clove Inflammation Inflammation is the body’s natural response to injury or infection, often causing localized redness, swelling, pain, or heat. It may cause loss of function of the involved tissues. Acute inflammation is typically a protective and localized response to infection or injury. It’s designed to heal the body and restore normal tissue function. Inflammation of the joints, including stiffness and swelling are common symptoms of arthritis. If inflammation persists for a prolonged period of time, it becomes chronic inflammation. Chronic inflammation can be the result of an infection, autoimmune reaction, or allergy. Anti-inflammatory foods and spices Certain foods have been identified as anti-inflammatory. They may help to reduce chronic inflammation and pain. Omega-3 fatty acids found in fish, certain nuts, and even chocolate have all been acknowledged for their anti-inflammatory properties. Research into exactly how well these foods reduce inflammation in the body is mixed, but promising. One easy way to incorporate anti-inflammatories into your diet is through the use of spices. TURMERIC Turmeric Turmeric is a brilliant yellow spice common in Indian cuisine that you can find in any grocery store. Turmeric has been used as a medicine for centuries to treat wounds, infections, colds, and liver disease. Studies have shown that curcumin, a compound in turmeric, may reduce inflammation in the body. GINGER Ginger Ginger is a zesty spice used in many cuisines. You can buy it powdered or as a fresh root in most supermarkets. Ginger has been used as a traditional medicine to treat stomach upset, headaches, and infections. The anti-inflammatory properties of ginger have been praised for centuries, and scientific studies have confirmed it. CINNAMON Cinnamon Cinnamon is a popular spice often used to flavor baked treats. But cinnamon is more than just a delicious additive in our cakes. Studies have shown that the spice has anti-inflammatory properties, which can ease swelling. Keep a good supply of cinnamon on hand and sprinkle it in your coffee or tea, and on top of your breakfast cereal. GARLIC Garlic The anti-inflammatory properties of garlic have been proven to ease arthritis symptoms. A little bit can go a long way. Use fresh garlic in almost any savory dish for added flavor and health benefits. If the taste is too much for you, roast a head of garlic for a sweeter, milder flavor. CAYENNE Cayenne Cayenne and other hot chili peppers have been praised for their health benefits since ancient times. All chili peppers contain natural compounds called capsaicinoids. These are what give the spicy fruit its anti-inflammatory properties. Chili pepper is widely considered to be a powerful anti-inflammatory spice, so be sure to include a dash in your next dish. It has long been used as a digestive aid as well, so that’s an added benefit. BLACK PEPPER Black pepper If cayenne is too hot for your liking, you’ll be happy to know that the milder black pepper has been identified for its anti-inflammatory properties as well. Known as the “King of Spices,” black pepper has been valued for its flavor and antibacterial, antioxidant, and anti-inflammatory benefits. Studies have shown that the chemical compounds of black pepper, particularly piperine, may be effective in the early acute inflammatory process. CLOVE Clove Cloves have been used as an expectorant, and to treat upset stomach, nausea, and inflammation of the mouth and throat. Research is still mixed, but evidence suggests that they may have anti-inflammatory properties. Powdered clove works well in baked goods and in some savory dishes, like hearty soups and stews. You can also use whole cloves to infuse both flavor and nutrition into hot drinks like tea or cider.
The Top 3 Drinks That Calm Inflammation
June 20, 2016 — 9:10 AM Share on: The danger of chronic inflammation is a frequent, recurring theme in the health world today. Though inflammation is a normal function of your immune system—it's a defense mechanism that your body activates when it senses it's under attack—it can easily reach abnormally high levels. Many people suffer from chronic, out-of-control inflammation throughout their whole body as a result of unhealthy lifestyle choices. If you don't eat right, don't exercise, or get too little sleep, it’s quite likely that your inflammation is off the charts. Unchecked, chronic inflammation is devastating. It can contribute to obesity, heart disease, irritable bowel syndrome, osteoarthritis, rheumatoid arthritis, and even dementia. The best approach to dealing with chronic inflammation is to temper it before it begins. You can do so by eating plenty of leafy greens, avoiding processed food, limiting your refined-sugar intake, exercising regularly, and getting enough sleep. The beverages you consume also play a role in controlling your inflammation levels. Here are a few you should seek out, along with a few to steer clear of. Bottoms up! Drink These: Water Ninety-nine percent of the time, purified water is the best thing you can drink. It hydrates, refreshes, flushes out toxins in the body, and can help soothe inflammation. To boost the anti-inflammatory properties of your glass of water, consider adding some ginger. When dried or cooked, ginger contains gingerols and shogaols—compounds that possess antioxidant, antimicrobial, and anti-inflammatory properties. Article continues below Black or Green Tea The health benefits of tea have been recognized for centuries, and tea is actually one of the most widely consumed beverages on earth, second only to water. Iced or hot, it’s refreshing, hydrating, and a great source of health-promoting compounds. Black and green are arguably the best at fighting inflammation since they're packed with antioxidants. Certain research has found the antioxidants in green tea, called catechins, to be more powerful than vitamins C and E. Black tea's antioxidants, called theaflavins, also defend against inflammation. Always brew fresh, organic, fair-trade, loose-leaf tea. Bottled options barely qualify as tea and are often packed with sugar. Tart Cherry Juice To be clear, I'm talking about tart cherries. Sweet cherries don’t have the same anti-inflammatory power, and they’re higher in sugars that could actually fuel inflammation. Tart cherries, on the other hand, are a popular folk remedy for osteoarthritis and gout, and modern science suggests they may be just as effective at providing relief from inflammation as NSAIDs, without the harmful side effects. The fruit gets its inflammation-fighting power from its anthocyanins. Anthocyanins are powerful antioxidants found in richly colored red and purple fruits such as grapes, red onions, and blueberries. Juice is an easy way to add tart cherries to your diet—16 ounces provides about the same nutritional benefit as 60 cherries. Pro tip: Try adding a shot of beet juice to your tart cherry juice. Beets, which have so many positive attributes that they’re really teetering into the superfood category, happen to be full of anti-inflammatory betalains. Not these: Related Class How To Stop Dieting $29.99 How To Stop Dieting WITH JESSICA SEPEL Alcohol Every couple of months, the mainstream media reports a new study that has found a glass of wine every day will help you live to be 100. These reports are misleading at best, and the sobering reality is that alcohol consumption has a negative effect on your health. Drinking damages the pancreas and messes with the body’s distribution of insulin. This can result in pancreatitis—swelling and inflammation of the pancreas. When your liver metabolizes alcohol, the process generates toxins that cause inflammation. Chronic heavy drinking can damage the liver and lead to inflammatory diseases like alcoholic hepatitis. Soda Few beverages contain more sugar, usually in the form of high-fructose corn syrup, than soda. When you consume sugary soft drinks, the cells in your body identify the sugar as toxic and release cytokines (messenger proteins that allow communication between cells) that tell other cells they’re under attack. Increased cytokines result in a strong inflammatory response. And diet soda isn’t an acceptable alternative. In fact, artificial sweeteners may even be worse, for they can harm the beneficial bacteria in the gut, affect metabolism, encourage obesity, and contribute to diabetes. Bottled juices and smoothies can also contain far too much refined sugar, so be sure to read their labels carefully before you indulge. #FOOD #INFLAMMATION Dr. Edward Group Dr. Edward Group Dr. Edward Group is a Doctor of Chiropractic (DC), a Naturopathic Practitioner (NP), a Diplomate of the American Clinical Board of Nutrition (DACBN), and a Diplomate in American Board..
10 Signs You Have Chronic Inflammation Dr. Kellyann Petrucci Dr. Kellyann Petrucci
April 29, 2016 — 10:01 AM Share on: Kellyann Petrucci, ND, a leading naturopathic physician and nutritionist, is an inflammation expert. This week, we're sharing Dr. Petrucci's expertise in a series on fighting inflammation for optimal health. To learn more, check out her new mindbodygreen course, Beat Inflammation: A 21-Day Plan for Glowing Skin, Long-Term Weight Loss, and Vibrant Health. Typically, it’s pretty easy to tell if you’re experiencing acute inflammation. If you scrape your knee, your skin will turn red and hot. If you catch a cold, your runny nose and fever will tell the whole world that you’re inflamed. So acute inflammation is a natural, healthy process that helps your body heal. But chronic inflammation is a whole different story. Chronic inflammation occurs when your immune system gets set permanently to “on.” As a result, it constantly releases a flood of damaging chemicals that could sicken your cells. It’s like a forest fire that never goes out. Recent research suggests that chronic inflammation is associated with many modern diseases, including obesity and heart disease. In addition, chronic inflammation could make you feel tired and “washed out.” Your doctor can measure your level of C-reactive protein, a marker for inflammation, to indicate whether chronic inflammation might be wreaking havoc on your body. But there are also a few clues your body might be telling you. How to spot the signs of chronic inflammation: Chronic inflammation can reveal itself in a variety of way, but these 10 signs are the most common in my experience. 1. You have a “spare tire” around your waist. Fat cells in the abdomen churn out inflammatory chemicals—and the more belly fat you have, the more of these chemicals they create. In fact, cardiovascular medicine expert Peter Libby, MD, calls belly fat a “hotbed” of inflammation. Article continues below 2. You have high blood glucose levels. High blood sugar increases the numbers of inflammatory cytokines circulating in your blood. It also increases your levels of destructive molecules called advanced glycation end products (AGEs), which are pro-inflammatory. 3. You have digestive problems like gas, diarrhea, bloating, or constipation. These can stem from a sick, inflamed, overly permeable gut—and a leaky gut that allows toxins to escape into your bloodstream is one of the leading cause of chronic, body-wide inflammation. 4. You're tired all the time. Inflamed cells are sick cells, and they can’t produce the energy you need to feel refreshed and invigorated. As a result, you feel fatigued even when you first get out of bed—and by afternoon, you’re exhausted. Related Class Beat Inflammation $19.99 Beat Inflammation WITH DR. KELLYANN PETRUCCI 5. You have skin problems like eczema or psoriasis, or your skin is red and blotchy. This could be an external sign of internal fire. (This is why there’s a powerful link between psoriasis and inflammatory conditions that manifest internally, including diabetes and cardiovascular disease.) 6. You have allergies. If you’re always battling watery eyes and a runny nose, you could be chronically inflamed. 7. Your face is puffy, or you have puffy bags under your eyes. This is a common sign of internal inflammation. Article continues below 8. You have gum disease. This is another outward clue of internal inflammation. 9. You're depressed, anxious, or suffering from “brain fog." Inflammation could affect your brain chemistry, causing changes in how you think and feel. 10. If you’re a man, you have erectile dysfunction. Chronic inflammation could be a cause of this problem. How to heal chronic inflammation: If you have any of these signs pointing to chronic inflammation, here’s the good news: You can start taking control by changing your lifestyle. Begin by cutting out highly inflammatory foods like sugar and grains out of your diet and eating more lean protein, vegetables, and healthy fats. I recommend drinking gut-healing bone broth every day for a huge dose of anti-inflammatory power. Exercise daily, get enough sleep, and de-stress yourself with mindfulness meditation. Lower your body's burden of toxic chemicals, and you’ll turn down the flame another notch. This is a problem you can start solving right now with a simple prescription: a smarter, healthier lifestyle. Related reads: Sure, Bone Broth. But Which Bones Should You Actually Use? A 30-Day Reset To Reduce Inflammation & Balance Your Hormones 11 Food Rules For The Ultimate Anti-Inflammatory Diet #HEALING #HEALTH #INFLAMMATION Dr. Kellyann Petrucci Dr. Kellyann Petrucci Kellyann Petrucci, M.S., N.D., is the author of the New York Times bestselling book Dr. Kellyann’s Bone Broth Diet (Rodale, 2015) and Dr. Kellyann’s Bone Broth Cookbook (Rodale, 2016)....
9 Diet Tips to Help You Fight Inflammation Foods, supplements that support your body
By Katherine Patton, MEd, RD, CSSD, LD The health benefits of choosing whole foods like fruits, vegetables and whole grains over processed foods are nearly endless. One of the primary benefits of these nutrient-rich foods is that they can reduce inflammation in the body. Exercise can cause acute or short-term inflammation, which is normal. A proper diet helps keep this inflammation under control. What is most concerning is the potential for chronic inflammation as a result of poor diet, stress and/or improper or overtraining in those who exercise vigorously. This combination puts you at higher risk for injury and illness. Reducing inflammation in your body can help you train more consistently, recover faster from injuries, perform at your highest level and ultimately prevent chronic disease. Let’s take a closer look at how food combats inflammation. Carbohydrates, protein and fat are your sources of energy (carbs), the building blocks of cells (protein) and the means to absorb vitamins (fat). Both vitamins and minerals play a crucial role in muscle contraction, blood flow, tissue repair and healing. Some are more important than others. 9 diet tips for reducing inflammation Choose whole-grain starches, fresh whole fruits and vegetables. These are more nutrient-dense and contain a plethora of vitamins and minerals necessary to maintain and improve health. Consume a variety of colorful fruits, vegetables and grains from week to week to obtain the most nutritional bang for your buck. Limit refined starches (white versions) and added sugars (white or brown sugar, soda, energy drinks). These less nutrient-dense foods promote inflammatory symptoms such as weight gain and elevated blood glucose and lipid levels. Choose skinless poultry, fish, eggs, legumes and fat-free Greek yogurt. These are quality sources of protein, as well as additional sources of calcium, vitamin D, probiotics and unsaturated fat. Limit high-fat red meat such as prime rib, bacon and sausage, as well as processed meats like bologna, salami and hot dogs. These are higher in saturated fat, which if consumed in excess will increase inflammation. Choose monounsaturated and omega-3 fats, which are thought to neutralize inflammation. Monounsaturated fats are found in olive oil, avocados and nuts. Research shows consumption of these fats is associated with decreased risk of heart disease and cancer, which are associated with inflammation. Omega-3 fatty acids are found in wild salmon and tuna, walnuts, and ground flaxseed. Omega-3 is an essential fat that our bodies cannot make. We must obtain it from dietary sources or supplements. Research shows that this form of fat can decrease inflammation associated with exercise. Limit saturated fat. This includes butter, whole milk, cheese, high-fat red meat and skin on poultry. Our bodies only require a small amount; therefore, daily excess intake will exacerbate the inflammatory response. Avoid trans fat altogether. This includes prepackaged baked goods, flavored coffee creams (liquid and powder), some brands of shelf-stable peanut butter, and chocolate- or yogurt-coated snacks. There is no safe level of trans fat. It decreases good cholesterol and not only raises bad cholesterol (considered pro-inflammatory) but recycles and reuses it. Supplement recommendations Besides the foods you eat, vitamins and supplements are important to consider. Here are some recommendations that work best for people who exercise vigorously: Vitamin A: 10,000 IU daily for one to two weeks post-injury may enhance healing Vitamin C: 1-2 g daily temporarily during intense training or if recovering from minor injury Copper: 2-4 mg daily during the first few weeks of injury recovery (adequate amount found in average multivitamin) Zinc: 15-30 mg daily during the first few weeks of injury recovery (adequate amount found in average multivitamin) Turmeric: an ingredient found in curry powder. Curcumin is an antioxidant compound in turmeric, which gives curry and mustard their yellow color and offers anti-inflammatory benefits. Consider adding turmeric to your spice rack, or for a more aggressive approach, you can take 400 mg daily in supplement form. Garlic: Research shows it can reduce production of two inflammatory enzymes and may be helpful in keeping arteries flexible and clear, allowing for oxygen-rich blood to get to working muscles. Cooking with two to four garlic cloves daily will add plenty of flavor, plus fight inflammation. If you rarely cook, consider taking 600-1,200 mg of aged garlic extract. Bromelain: an enzyme found in pineapple juice. Research shows it is an anti-inflammatory. Grab a glass of pineapple juice post-workout or add it to your recovery smoothie for plenty of immune-enhancing vitamin C and inflammation-fighting benefits. It’s important to consider carefully the way you fuel your body. A proper diet and supplements will help keep inflammation under control. July 17, 2015 / By Heart and Vascular Team Tags: fruits and vegetables, healthy diet, inflammation, vitamins and supplements
How vitamin D inhibits inflammation Date: February 23, 2012 Source: National Jewish Health Summary: Researchers have discovered specific molecular and signaling events by which vitamin D inhibits inflammation. Low levels of vitamin D failed to inhibit the inflammatory cascade, while levels considered adequate did inhibit inflammatory signaling. Share: FULL STORY Researchers at National Jewish Health have discovered specific molecular and signaling events by which vitamin D inhibits inflammation. In their experiments, they showed that low levels of Vitamin D, comparable to levels found in millions of people, failed to inhibit the inflammatory cascade, while levels considered adequate did inhibit inflammatory signaling. They reported their results in the March 1, 2012, issue of The Journal of Immunology. "This study goes beyond previous associations of vitamin D with various health outcomes. It outlines a clear chain of cellular events, from the binding of DNA, through a specific signaling pathway, to the reduction of proteins known to trigger inflammation," said lead author Elena Goleva, assistant professor of pediatrics at National Jewish Health. "Patients with chronic inflammatory diseases, such as asthma, arthritis and prostate cancer, who are vitamin D deficient, may benefit from vitamin D supplementation to get their serum vitamin D levels above 30 nanograms/milliliter." Current national guidelines suggest that people should maintain a minimum blood serum level of 20 ng/ml, although there is much scientific debate about optimum levels. Vitamin D has long been known to contribute to bone health by promoting the absorption of calcium. In recent years, much attention has been paid to its possible immune and inflammatory benefits. Low vitamin D levels have been associated with several diseases including asthma, cancer, diabetes, and arthritis. In the current study researchers examined the specific mechanisms by which vitamin D might act on immune and inflammatory pathways. They incubated human white blood cells with varying levels of vitamin D, then exposed them to lipopolysaccharide (LPS), a molecule associated with bacterial cell walls that is known to promote intense inflammatory responses. Cells incubated with no vitamin D and in solution containing 15 ng/ml of vitamin D produced high levels of cytokines IL-6 and TNF-alpha, major actors in the inflammatory response. Cells incubated in 30 ng/ml vitamin D and above showed significantly reduced response to the LPS. The highest levels of inflammatory inhibition occurred at 50 ng/ml. Through a complex series of experiments, the researchers identified a new location where the vitamin-D receptor appears to bind directly to DNA and activate a gene known as MKP-1. MKP-1 interferes with the inflammatory cascade triggered by LPS, which includes a molecule known as p38, and results in higher levels of IL-6 and TNF-alpha. "This newly identified DNA-binding site for the vitamin-D receptor, and the specific pathways inhibited by higher levels of vitamin D provide a plausible mechanism for many of the benefits that have been associated with vitamin D," said Dr. Goleva. 'The fact that we showed a dose-dependent and varying response to levels commonly found in humans also adds weight to the argument for vitamin D's role in immune and inflammatory conditions." Story Source: Materials provided by National Jewish Health. Note: Content may be edited for style and length. Journal Reference: Yong Zhang, Donald Y. M. Leung, Brittany N. Richers, Yusen Liu, Linda K. Remigio, David W. Riches, And Elena Goleva. Vitamin D Inhibits Monocyte/Macrophage Proinflammatory Cytokine Production by Targeting MAPK Phosphatase-1. The Journal of Immunology, March 1, 2012 DOI: 10.4049/%u200Bjimmunol.1102412
Turmeric ADVERTISEMENT EASE ARTHRITIS PAIN Where Does It Hurt? Use the Body Part Look-up tool for specific information and tips to relieve pain Read More >> Symptom Tracking Made Easy Capture your daily activities and symptoms, then get results to share with your doctor Read More >> Find Help Near You Search for doctors, programs and resources in your area with the Arthritis Resource Finder Read More >> Curcuma longa, Curcuma domestica Origin: A yellow-colored powder ground from the root of the turmeric plant. The turmeric plant grows in India and Indonesia and is related to the ginger family (it is a common ingredient in curries). Curcumin is a key chemical in turmeric. Claims: Reduces pain, inflammation and stiffness related to rheumatoid arthritis (RA) and osteoarthritis (OA); treats bursitis. Known as a cleansing agent, turmeric often is used as a digestive aid in India. What we know: Traditionally used in Chinese and Indian Ayurvedic medicine to treat arthritis turmeric/curcumin blocks inflammatory cytokines and enzymes, including cyclooxygenase-2 (COX-2), the target of celecoxib (Celebrex). Studies: Several recent studies show that turmeric/curcumin has anti-inflammatory properties and modifies immune system responses. A 2006 study showed turmeric was more effective at preventing joint inflammation than reducing joint inflammation. A 2010 clinical trial found that a turmeric supplement called Meriva (standardized to 75 percent curcumin combined with phosphatidylcholine) provided long-term improvement in pain and function in 100 patients with knee OA. In a small 2012 pilot study, a curcumin product called BCM-95 reduced joint pain and swelling in patients with active RA better than diclofenac, an nonsteroidal anti-inflammatory drug (NSAID). Dosage: Capsules, extract (more likely to be free of contaminants) or spice. For OA: Capsule, typically 400 mg to 600 mg, three times per day; or 0.5 g to 1 g of powdered root up to 3 g per day. For RA: 500 mg twice daily. "Curcumin makes up only about 2 to 6 percent of turmeric, so be sure to check the standardized amount of curcumin," advises Randy Horowitz, MD, medical director of the University of Arizona Center for Integrative Medicine in Tucson. High doses of turmeric can act as a blood thinner and cause stomach upset. Avoid turmeric/curcumin if you take blood thinners such as warfarin (Coumadin), are about to have surgery, are pregnant or have gallbladder disease.
http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/
http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/
Supplement and Herb Guide Avocado Soybean Unsaponifiables (ASU) Avocado Soybean is a natural vegetable extract made from one-third avocado oil and two-thirds soybean oil. Get information about benefits, studies and dosage. Read More >> Black Currant Oil Black currant seed oil contains 15 to 20 percent gamma-linolenic acid (GLA). Learn more about the origin of Black currant and recommended dosage. Read More >> Borage Oil Borage seed oil contains about 20 to 26 percent GLA. Learn more about the origin and dosage of borage oil. Read More >> Boswellia Boswellia also known as Indian Frankincense may have some everyday benefits in your daily diet. Find out what boswellia may offer. Read More >> Bromelain Bromelain is a group of enzymes found in pineapple that break down protein. Find out the benefits of bromelain. Read More >> Supplement Guide: Capsaicin Capsaicin can be applied as a topical cream, gel or patch, capsaicin works by depleting the amount of a neurotransmitter called substance P that sends pain messages to the brain. Learn more about studies and dosage of capsaicin. Read More >> Cat's Claw Cat's claw is an anti-inflammatory that inhibits tumor necrosis factor (TNF), a target of powerful RA drugs. It also contains compounds that may benefit the immune system. Learn more about the benefits and recommended dosage. Read More >> Chondroitin Sulfate Chondrotin sulfate is known to reduce pain and inflammation, improves joint function and slows progression of osteoarthritis (OA). Learn more Chondrotin and its' benefits. Read More >> Curcumin Curious about curcumin? Get the basics and more on the natural supplement - also known as turmeric. Read More >> Devil's Claw Devil's Claw can relieve pain and inflammation and may help lower uric acid levels in people with gout. Learn more about the benefits of Devil's Claw. Read More >> DHEA DHEA can help control lupus flares and may help regular the immune system. Find out other information about DHEA including findings from studies and how much you should take. Read More >> DMSO Also known as Dimethyl Sulfoxide, can relieve pain and inflammation, improve joint mobility in osteoarthritis, rheumatoid arthritis, JRA and scleroderma, and manage amyloidosis. Learn more about about its' benefits and recommended dosage. Read More >> Evening Primrose Learn about the usages of Evening Primrose to help relieve arthritis symptoms. Read More >> Fish Oil Fish oil is reduces inflammation and morning stiffness. Treats rheumatoid arthritis, lupus, psoriasis, depression and Raynaud’s phenomenon. Important for brain function and may inhibit RA development. Learn more about the benefits of fish oil for arthritis. Read More >> Flaxseed You've heard a lot about flaxseed or flax. But should you add it to your diet to help relieve arthritis symptoms? Learn about the benefits of Flexseed here. Read More >> Ginger Thinking about supplementing your diet with ginger? Find out more about ginger as a nutritional supplement. Read More >> Ginkgo Lots of people supplement their diets with ginkgo (ginkgo biloba), but is it for you? Read more about the nutritional supplement and its' benefits. Read More >> GLA Gamma-Linolenic Acid (GLA) lessens joint pain, stiffness and swelling associated with rheumatoid arthritis (RA) and also eases symptoms of Raynaud’s phenomenon and Sjögren’s syndromes. Find out more about what Gamma-Linolenic Acid can do.. Read More >> Glucosamine Glucosamine slows deterioration of cartilage, relieves osteoarthritis (OA) pain and improves joint mobility. Find out more about the benefits of glucosamine for arthritis related symptoms. Read More >> Green-lipped Mussel The New Zealand mussels are rich in omega-3 fatty acids and may have the same anti-inflammatory effects as fish oil. Learn more about Green-lipped Mussel extract. Read More >> Indian Frankincense It sounds exotic but Indian Frankincense may have some everyday benefits in your daily diet. Find out what this frankincense supplement may offer for arthritis relief. Read More >> Melatonin Thinking about taking melatonin to help with sleep problems? Read more about the hormone, produced by the pineal gland in the brain. Read More >> MSM MSM is an organic sulfur compound that is claimed to reduce pain and inflammation. Read more for how MSM can help with your arthritis symptoms. Read More >> Pine Bark Pycnogenol (Pine Bark) contains procyandin, a powerful antioxidant, and also seems to inhibit pro-inflammatory enzymes, including COX 1 and COX 2. Read on to discover more about Pine Bark and its' benefits. Read More >> Rose Hips Rose Hips powder – a rich source of vitamin C – appears to decrease inflammation by inhibiting production of inflammatory proteins and enzymes. Read about studies on Rose Hips, dosage and more. Read More >> Sam-e Sam-E has been known to treat pain, stiffness and joint swelling; improve mobility; rebuild cartilage and ease symptoms of osteoarthritis (OA), fibromyalgia, bursitis, tendinitis, chronic low back pain and depression. Find out if Sam-E could benefit you. Read More >> St. John's Wort St. John's Wort has been to known to act as an antidepressant drug and reduce inflammation and pain. Read about the benefits, dosage and studies of St. John's Wort. Read More >> Stinging Nettle Stinging Nettle is a natural supplement that reduces inflammation, aches and pains of osteoarthritis. Find out if Stinging Nettle could benefit you. Read More >> Thunder God Vine Thunder God Vine is a natural extract that reduces pain and inflammation and treats symptoms of rheumatoid arthritis, lupus and other autoimmune diseases. Read about its' benefits, dosage and more. Read More >> Turmeric Tumeric has more uses than just cooking. Tumeric also reduces pain, inflammation and stiffness related to rheumatoid arthritis (RA) and osteoarthritis (OA). Learn more about the benefits and uses of Tumeric. Read More >> Valerian Valerian is claimed to treat insomnia and help ease pain and also has antispasmodic and sedative effects. Learn about the uses and benefits of Valerian. Read More >>
http://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/
Magnesium is a Powerful Natural Anti-Inflammatory Mineral Elizabeth Renter BY ELIZABETH RENTER POSTED ON JANUARY 27, 2013 nutsA study involving more than 3,700 postmenopausal women looked at the effects of dietary magnesium and found something quite promising: that the mineral can have a dramatic impact on inflammation throughout the body. As the trigger to many chronic diseases including cardiovascular disease, inflammation is often only directly combated when people feel it’s effects. But, with this new research, we learn that we can reduce inflammation throughout the body without drugs and without waiting for the effects to send us to a medical doctor. The study found “inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha), and IL6 (interleukin 6) were all reduced when magnesium intake was increased.”Inflammation in the arterial walls was also reduced with magnesium intake. Inflammation in the walls of the arteries can lead to cardiovascular disease. Inflammation throughout the body can lead to a host of additional diseases including the obvious inflammatory ones like arthritis, but could also be the cause of things like Alzheimer’s. Many natural health experts subscribe to the belief that inflammation is actually at the heart of all disease. While the study provides good news in the fight against inflammation, we cannot reap the benefits of magnesium without consuming the mineral. And the modern diet is replete of it. When you consume a steady diet of processed foods, you aren’t getting much of anything in the way of nutritional value; and this includes magnesium. But, rather than running out to get a magnesium supplement to take with your value meal tonight, try including some magnesium–rich foods in your diet. These foods include: Dried herbs including coriander, mint, dill, chives, sage, and basil Dark chocolate Pumpkin seeds Flax seeds Brazil nuts Sunflower seeds Almonds Cashews Molasses These magnesium-rich foods would make a great homemade trail mix and can help you fight chronic disease while you nosh. Read more: http://naturalsociety.com/magnesium-is-a-powerful-natural-anti-inflammatory-mineral/#ixzz50DSWxI7e Follow us: @naturalsociety on Twitter | NaturalSociety on Facebook
6 Foods That Cause InflammationSome of these will really shock you.BY RODALE NEWS November 21, 2014 SHUTTERSTOCK This article was adapted from the Diabetes Cure and provided by our partners at Rodale News. Many things you currently consider to be "foods" are not. Instead, these items are processed, adulterated, refined, diluted, sweetened, salted, or changed in some way. A major challenge faced by people with type 2 diabetes is making the transition back to eating real food. Any "food" with a brand name is not real food anymore because the ingredients have been processed for a long shelf life, which means that most of its beneficial anti-inflammatory components have been lost and salt, sugar, and bad fats and preservatives have been added. ADVERTISEMENT MORE CONTENT Amazon Doesn’t Want You To Find This Site. Amazon Doesn’t Want You To Find This Site. Tophatter This Fitness Blogger Hasn't Shaved Her Legs In A Year—Here's Why This Fitness Blogger Hasn't Shaved Her Legs In A Year—Here's Why Women's Health [Gallery] Struggling Single Mom Wins The Lottery, Then Finds Out She's Being Sued [Gallery] Struggling Single Mom Wins The Lottery, Then Finds Out She's Being Sued Teastart The Internet Is Obsessed With This Face Mask You Remove With a Magnet The Internet Is Obsessed With This Face Mask You Remove With a Magnet Women's Health Locate Anyone, Enter a Name Locate Anyone, Enter a Name TruthFinder Flatten Your Belly with This Killer Ab Workout Flatten Your Belly with This Killer Ab Workout Women's Health Recommended by 8 Considerations to Keep in Mind When... ADVERTISEMENT 8 Considerations to Keep in Mind When... BY ESKENAZI HEALTH FEAR OF MISSING OUT? DON'T MISS OUT ANYMORE! SO THIS HAPPENED Get the day’s top news and trending stories so you don’t miss a thing. DAILY DOSE Get the latest health, weight loss, fitness, and sex advice delivered straight to your inbox. Your Email Address SUBSCRIBE You may unsubscribe at any time. Privacy Policy | About Us See the lists below for an overview of foods that keep inflammation smoldering: Dairy Milk is designed by nature to make calves gain weight quickly. And since we are not calves—or even babies any longer—our bodies do not require milk. Contrary to popular belief and advertisement, bone strength does not come from consuming milk and other dairy products but from plant foods. In fact, dairy is a highly inflammatory food for most people. And more processing ("skimming") does not make it any healthier, only more inflammatory. Sugar The sugar industry tries to sell us on the fact that sugar is natural because it comes from sugarcane. But it's not natural because all the cells within the sugarcane have been eliminated during the refining process. Molasses, at least, retains some of its original minerals—such as iron—in processing. Unfortunately, artificial sweeteners have their drawbacks, too—they are suspected to cause many diseases, not to mention weight gain. MORE: Sugar Is More Addictive Than Cocaine Refined Grains These should be avoided altogether, along with milled, fortified, and sweetened grains. Limit your intake of pasta to once a week, and avoid refined grains in white bread, cereal, and pizza. Grain-Fed Meat Grain-fed animals that are kept in concentrated animal-feeding operations (CAFOs) are sick and unhealthy because they are not doing what comes naturally to them: grazing and living outdoors. They are barely kept alive by antibiotics, hormones, and other drugs. When we eat their meat, we become sick, too. And on top of it, processed meats are laced with preservatives, colorings, and artificial flavorings. MORE: 10 Freaky Facts About Your Chicken Tropical Fruits Because they typically have a higher fructose content than other fruits, eating fruits like bananas, oranges, mangoes, papayas, and pineapples should be limited to once a week for people with diabetes. Also, if your ancestors did not come from hot climates, tropical fruits might be hard for you to digest. Many people eat bananas because their doctors have told them that bananas are a terrific source of potassium. This is true—but it's also true of many other fruits and vegetables. Bad Fats Vegetable oils (like corn, soy, and canola), all hydrogenated (or partially hydrogenated) oils, and all oils that have been heated for frying or deep-frying should be avoided.
Anti-Inflammatory Diet: Road to Good Health? Listen IN THIS ARTICLE What to Eat What Not to Eat If you have a condition that causes inflammation, it may help to change your eating habits. While medication and other treatments are important, many experts say that adopting an anti-inflammatory diet may help, too. If you have, say, rheumatoid arthritis, changing what's on your plate won’t be a magic cure -- but it might lessen the number of flare-ups that you have, or it may help take your pain down a few notches. An anti-inflammatory diet is widely regarded as healthy, so even if it doesn't help with your condition, it can help lower your chances of having other problems. What to Eat In a nutshell, anti-inflammatory foods are those that any mainstream nutrition expert would encourage you to eat. They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish, and fresh herbs and spices. Fruits and veggies: Go for variety and lots of color. Research has shown that vitamin K-rich leafy greens like spinach and kale curb inflammation, as does broccoli and cabbage. And the substance that gives fruits like cherries, raspberries, and blackberries their color is a type of pigment that also helps fight inflammation. CONTINUE READING BELOW YOU MIGHT LIKE WEBMD WebMDRx Better drug prices from the name you can trust. Whole grains: Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation. Beans: They're high in fiber, plus they're loaded with antioxidants and other anti-inflammatory substances. Nuts: They have a healthy kind of fat that helps stop inflammation. (Olive oil and avocados are also good sources.) Stick to just a handful of nuts a day; otherwise, the fat and calories will add up. Fish: Put it on your plate at least twice a week. Salmon, tuna, and sardines all have plenty of omega-3 fatty acids, which fight inflammation. Herbs and spices: They add antioxidants (along with flavor) to your food. Turmeric, found in curry powder, has a strong substance called curcumin. And garlic curbs the body's ability to make things that boost inflammation. What Not to Eat Anything highly processed, overly greasy, or super sweet isn’t a good choice for you if you have inflammation.
Inflammation (from Latin inflammatio) is part of the complex biological response of body tissues to harmful stimuli, such as pathogens, damaged cells, or irritants,[1] and is a protective response involving immune cells, blood vessels, and molecular mediators. The function of inflammation is to eliminate the initial cause of cell injury, clear out necrotic cells and tissues damaged from the original insult and the inflammatory process, and initiate tissue repair. The classical signs of inflammation are heat, pain, redness, swelling, and loss of function. Inflammation is a generic response, and therefore it is considered as a mechanism of innate immunity, as compared to adaptive immunity, which is specific for each pathogen.[2] Too little inflammation could lead to progressive tissue destruction by the harmful stimulus (e.g. bacteria) and compromise the survival of the organism. In contrast, chronic inflammation may lead to a host of diseases, such as hay fever, periodontitis, atherosclerosis, rheumatoid arthritis, and even cancer (e.g., gallbladder carcinoma). Inflammation is therefore normally closely regulated by the body. Inflammation can be classified as either acute or chronic. Acute inflammation is the initial response of the body to harmful stimuli and is achieved by the increased movement of plasma and leukocytes (especially granulocytes) from the blood into the injured tissues. A series of biochemical events propagates and matures the inflammatory response, involving the local vascular system, the immune system, and various cells within the injured tissue. Prolonged inflammation, known as chronic inflammation, leads to a progressive shift in the type of cells present at the site of inflammation, such as mononuclear cells, and is characterized by simultaneous destruction and healing of the tissue from the inflammatory process. Inflammation is not a synonym for infection. Infection describes the interaction between the action of microbial invasion and the reaction of the body's inflammatory response — the two components are considered together when discussing an infection, and the word is used to imply a microbial invasive cause for the observed inflammatory reaction. Inflammation on the other hand describes purely the body's immunovascular response, whatever the cause may be. But because of how often the two are correlated, words ending in the suffix -itis (which refers to inflammation) are sometimes informally described as referring to infection. For example, the word urethritis strictly means only "urethral inflammation", but clinical health care providers usually discuss urethritis as a urethral infection because urethral microbial invasion is the most common cause of urethritis. It is useful to differentiate inflammation and infection as there are many pathological situations where inflammation is not driven by microbial invasion – for example, atherosclerosis, type III hypersensitivity, trauma, ischaemia. There are also pathological situations where microbial invasion does not result in classic inflammatory response—for example, parasitosis, eosinophilia.
Eating Right with Arthritis: Arthritis Nutrition FAQs A Public and Patient Education Department Program presentation Laura Allman, RD Nutritionist, Food and Nutrition Services Department Hospital for Special Surgery How can following a proper diet help my arthritis? Researchers continue to look at the role diet plays in arthritis. While evidence is accumulating, anyone with arthritis can benefit from a diet that provides adequate macronutrients and micronutrients to prevent deficiencies. Some examples of these nutrients include vitamins, minerals, proteins and carbohydrates. Doctors recommend a balanced diet with variety and moderation. Is weight management important in helping with my arthritis? Yes, weight management can help lower cholesterol and blood pressure. Having a healthy weight can also improve mobility, and contribute to overall well being and health. What are corticosteroids and how might they affect my diet? Corticosteroids are medications used to control inflammation and pain associated with arthritis. Corticosteroids are some of the oldest, most effective and fastest-working drugs for many forms of arthritis. When used properly and sparingly, corticosteroids have the power to spare joints, eyes and internal organs from damaging inflammation. Unfortunately, they also have the potential to do great harm by causing increased risk of diabetes and osteoporosis. You may experience sodium retention, loss of potassium and weight gain. Corticosteroids also can increase your appetite. If you are taking corticosteroids, it is reasonable to avoid adding extra salt to your food. Also, watch your calorie intake carefully to avoid weight gain. It’s especially important for women on corticosteroids to take calcium and vitamin D supplements. One should consume the recommended 5-7 servings of fruits and vegetables daily to help counteract the symptoms (sodium retention/potassium loss), and to provide essential potassium and help balance any sodium retention. If a patient cannot manage their own weight gain, they can see a nutritionist for a consult and personalized meal plan. Are sugar substitutes safe to use? Yes. Which one is best to use? I like using Splenda® because it measures exactly like sugar when baking. Are eggs okay to eat? Eggs are a great source of protein, but also contain cholesterol and saturated fat in the yolk. What is an appropriate amount to eat each week? If you are watching the cholesterol in your diet, you should have less than 4 whole eggs a week. What about egg substitutes? Egg whites and egg substitutes do not have the yolk, so they are fat and cholesterol free. Do nightshade vegetables contribute to arthritis? There has been no recent data or research to show that nightshade vegetables contribute to arthritis. However, if eliminating these foods from your diet improves your symptoms, then you can choose to do so. Nightshade vegetables include white potatoes, peppers, tomatoes, and eggplant. Does chocolate influence arthritis? I have not seen research that shows a correlation between chocolate and arthritis. But if you find that it worsens your symptoms, try eliminating it and see if your body responds. What is the difference between an Omega-3 fatty acid and an Omega-6 fatty acid? Omega-3 and Omega-6 belong to a family of fats called essential fatty acids (EFAs). These EFAs are found in polyunsaturated fats. Two of the Omega-3 fatty acids are called eicosapentaenoic acid (EPA) and docosahexanoic (DHA). EPA and DHA are found primarily in oily cold-water fish such as tuna, salmon, and mackerel. The third omega-3 fatty acid is called alpha-linolenic acid (ALA), which is found in dark leafy vegetables, flaxseed oils, and certain vegetable oils. Studies have shown that having Omega-3 acids in your diet may reduce the severity of inflammation. Omega-6 fatty acids convert in the body producing gamma linoliec acid (GLA). Omega-6 fatty acids are found in meats, poultries, and eggs, which may contribute to inflammation. How much fish is okay to eat without having to worry about consuming too much mercury? Mercury is not found in all fish, and it is safe to consume fish low in mercury on a daily basis. If you eat a high mercury fish, you will not feel sick immediately. However, eating fish with high amounts of mercury regularly causes it to build up in your blood over time. Which kinds of fish are high in mercury? Following is data obtained from the National Resources Defense Council, which compiles their information from the Food and Drug Administration and the Environmental Protection Agency: Highest Mercury (Avoid when possible) King Mackerel Orange Roughy Shark Swordfish Tilefish Tuna (Bigeye, Ahi) High Mercury (Limit to 3 or less servings per month) Bluefish Grouper Spanish Mackerel Sea Bass (Chilean) Tuna (Canned Albacore) Tuna (Yellowfin) Moderate Mercury (Limit to 6 servings per month) Bass (Striped, Black) Carp Cod (Alaskan) Croaker (White Pacific) Halibut (Atlantic and Pacfic) Jacksmelt Lobster Mahi Mahi Monkfish Perch Sablefish Skate Snapper Tuna (Chunk light canned) Tuna (Skipjack) Weakfish (Sea Trout) Least Mercury (Enjoy these fish) Anchovies Butterfish Catfish Clam Crab Crayfish Crawfish Flounder Haddock Hake Herring Mackerel (North Atlantic) Mullet Oyster Pollack Salmon (fresh and canned) Sardine Scallop Sole Tilapia Squid Trout (Freshwater) Whitefish Whiting Posted: 3/15/2010 Summary by the HSS Education Division
Anti-Inflammatory Diet & Peanut Butter by NATALIE STEIN Last Updated: Aug 14, 2017 Anti-Inflammatory Diet & Peanut Butter Acute inflammation is a healthy response to acute injuries because it helps the healing process, but chronic inflammation in your body may increase your risk for conditions such as heart disease, arthritis and diabetes. Levels of C-reactive protein, or CRP, serum amyloid A, or SAA, and other immune system responses can indicate your levels of inflammation. Your diet affects inflammation, and peanut butter can be part of an anti-inflammatory diet. Dietary Fats A diet high in monounsaturated fats may be anti-inflammatory, and peanut butter is a rich source, with nearly 8 grams of monounsaturated fat in each 2-tablespoon serving. Peanut butter provides 4.5 grams polyunsaturated fats per serving that may also lower your inflammation, according to the Linus Pauling Institute Micronutrient Information Center. Peanut butter is cholesterol-free and low in saturated fat, and reducing your intake of dietary cholesterol and saturated fat may lower your levels of CRP and SAA.
Glycemic Index Advertisement (1 of 1): 0:23 A diet that emphasizes low-glycemic foods may reduce chronic inflammation, and peanut butter has a low glycemic index. The glycemic index of a food with carbohydrates indicates the potential for that food to spike your blood sugar levels, and a high-glycemic diet may increase your levels of C-reactive protein, according to the Linus Pauling Institute Micronutrient Information Center. Choose peanut butter with no added sugars to lower the glycemic index of your peanut butter even further. Anti-inflammatory Micronutrients A 2-tablespoon serving of peanut butter provides 49 milligrams of magnesium, or 12 percent of the daily value. Magnesium is also in nuts, whole grains and beans, and an anti-inflammatory diet is rich in this essential mineral, according to the Linus Pauling Institute Micronutrient Information Center. Peanut butter provides 0.17 milligrams of vitamin B-6, or about 8 percent of the daily value for this vitamin that may reduce your risk for heart disease and arthritis. Another anti-inflammatory nutrient in peanut butter is vitamin E, a fat-soluble vitamin that is also in nuts and vegetable oils. Other Information An anti-inflammatory diet provides an appropriate number of calories to help you achieve or maintain a healthy weight because obesity increases inflammation, according to the Linus Pauling Institute Micronutrient Information Center. Peanut butter provides 188 calories per 2-tablespoon serving, so eat it only in moderation to avoid unwanted weight gain. Peanut butter does not provide all of the essential nutrients in a balanced anti-inflammatory diet, which is rich in fruits and vegetables for vitamin C and phytonutrients, and includes omega-3 fats, such as from fish.
Medicinal Uses of Honey What researchers are learning about honey's possible health benefits. By Julie Edgar Listen FROM THE WEBMD ARCHIVES Honey has a long medicinal history. The ancient Egyptians not only made offerings of honey to their gods, they also used it as an embalming fluid and a dressing for wounds. On that last point, at least, they were on to something. Today, many people swarm to honey for its antibacterial and anti-inflammatory properties. Holistic practitioners consider it one of nature's best all-around remedies. But outside of the laboratory, claims for honey's healthfulness are unproven -- except in the area of wound care and, to a lesser extent, cough suppression. Here's the truth behind the claims about honey's health benefits -- and an important warning. Never Give Honey to an Infant Honey is natural and considered harmless for adults. But pediatricians strongly caution against feeding honey to children under 1 year old.
"Do not let babies eat honey," states foodsafety.gov, a web site of the U.S. Department of Health and Human Services. That's because of the risk of botulism. The spores of the botulism bacteria are found in dust and soil that may make their way into honey. Infants do not have a developed immune system to defend against infection, says Jatinder Bhatia, MD, a Georgia neonatologist who heads the American Academy of Pediatrics' Committee on Nutrition. "It's been shown very clearly that honey can give infants botulism," a paralytic disorder in which the infant must be given anti-toxins and often be placed on a respirator in an intensive care unit, he says. Bhatia has never seen a case of infant botulism. But parents may feed their infants cereals that contain honey, he says. "It's cooked, so it's OK," Bhatia says. He explains that when it comes to botulism risk, "we're talking about honey out of the bottle.''
The National Honey Board, which the USDA oversees, also agrees that infants should not be given honey. "The concern for babies stems from the fact that infants lack the fully developed gastrointestinal tract of older humans," the Board's web site states. Antibacterial Honey? In the laboratory, honey has been shown to hamper the growth of food-borne pathogens such as E. coli and salmonella, and to fight certain bacteria, including Staphylococcus aureus and Pseudomonas aeruginosa, both of which are common in hospitals and doctors' offices. But whether it does the same in people hasn't been proven.
Shop for honey and you'll see that some are lighter, others are darker. In general, the darker the honey, the better its antibacterial and antioxidant power. Honey comes in many varieties, depending on the floral source of pollen or nectar gathered and regurgitated by the honey bee upon arrival in the hive. Honey producers may apply to the U.S. Department of Agriculture (USDA) for a grade on their product, but the score does not account for color. Rather, the honey is judged for clarity, aroma, and flavor, and the absence of sediments, such as honeycomb particles. Honey and Wound Care Manuka honey is sometimes used to treat chronic leg ulcers and pressure sores.
Manuka honey is made in New Zealand from the nectar of Leptospermum scoparium. It's the basis of Medihoney, which the FDA approved in 2007 for use in treating wounds and skin ulcers. It works very well to stimulate healing, says wound care specialist Frank Bongiorno, MD, of Ann Arbor, Mich. "Medihoney has been our standard for healing wounds in the past year, since it started coming on the market," Bongiorno says. A healing wound, whether chronic or acute, is a clean, granulating wound that is absent of bacteria and swelling. Bongiorno doesn't use Medihoney for burns because it can cause pain. Bongiorno has visited Haiti, where people use ordinary honey for wounds, and although it isn't harmful, it doesn't have the impact of Medihoney, which is purified with ultraviolet light rather than heat. Its antibacterial action is better preserved, he says. That, of course, is useful in treating wounds, but it is Manuka honey's pH content, which leans toward acidic, that helps the healing process, says Bongiorno, who has no ties to Medihoney's maker. "It is soothing and feels good to the wound.''
Honey and Allergies Some laboratory studies suggest honey has the potential to clear up stuffy noses and ease allergies triggered by pollen. But it's a bit of a stretch to apply that to patients, says New Jersey allergist Corinna Bowser, MD. Bowser says she doesn't consider the studies on honey and congestion to be adequate, for a few reasons: most allergy sufferers are sensitive to wind-carried pollens like grass and ragweed -- the kind not carried by bees and transformed into honey. "If you want to treat someone for common allergies, it's not commonly found in bee honey," Bowser says. "Even if there are allergens in the honey, it wouldn't make a difference, because it gets broken down by stomach acids and doesn't trigger an immunological response," Bowser says. In contrast, "The pills we take for allergies are coated so they don't get broken down," she says. Honey and the Common Cold Maryland family doctor Ariane Cometa, MD, who describes herself as a holistic practitioner, likes to use a buckwheat honey-based syrup to ease early symptoms of a cold. She says it calms inflamed membranes and eases a cough -- the latter claim supported by a few studies.
In a study that involved 139 children, honey beat out dextromethorphan (a cough suppressant) and diphenhydramine (an antihistamine) in easing nighttime cough in children and improving their sleep. Another study involving 105 children found that buckwheat honey trumped dextromethorphan in suppressing nighttime coughs. "If you're suffering from a cold or something going on in the throat or upper airways, getting on board with honey syrup will help fight infection and soothe membranes," says Cometa, who also recommends a buckwheat honey-based allergy medicine. Honey and Diabetes Even if honey is natural, it is no better than ordinary white or brown sugar for dieters or people with diabetes, says dietitian Toby Smithson, RD, CDE, a spokesperson for the American Dietetic Association and founder of the web site, Diabetes Everyday. A tablespoon of honey, in fact, has more carbohydrates and calories than granulated white or brown sugar. "One of my favorite quotes is that 'a sugar is a sugar' when it comes to diabetes," Smithson says. "I think it's a widespread myth that honey is better for diabetes. Some patients don't classify honey as a sugar.'' 1234View All
8 Anti-Inflammation Foods for Multiple Sclerosis Mikel TheobaldBy Mikel Theobald Reviewed by Niya Jones, MD, MPH
Easy Fixes for Your MS Diet It may surprise you to learn that the foods you choose can directly influence your multiple sclerosis symptoms. "Multiple sclerosis is an inflammatory condition, so foods that cause inflammation potentially can increase the incidence or severity of symptoms," explains Brett Osborn, DO, a board-certified neurological surgeon in West Palm Beach, Fla., and author of "Get Serious: A Neurosurgeon's Guide to Optimal Health and Fitness." Although there's no specific MS diet, you may feel better if you include the following foods known for their anti-inflammatory qualities.
Non-steroidal anti-inflammatory drugs (NSAIDs) are medications widely used to relieve pain, reduce inflammation, and bring down a high temperature (fever). They're often used to relieve symptoms of headaches, painful periods, sprains and strains, colds and flu, arthritis, and other causes of long-term pain. Although NSAIDs are commonly used, they're not suitable for everyone and can sometimes cause troublesome side effects. This information is a general overview of NSAIDs. For information about a specific medicine, you can look up your medication on the Medicines and Healthcare products Regulatory Agency (MHRA) website. Types of NSAIDs NSAIDs are available as tablets, capsules, suppositories (capsules inserted into the bottom), creams, gels and injections. Some can be bought over the counter from pharmacies, while others need a prescription. The main types of NSAIDs include: ibuprofen naproxen diclofenac celecoxib mefenamic acid etoricoxib indometacin high-dose aspirin (low-dose aspirin isn't normally considered to be an NSAID) NSAIDs may be sold under these names or a brand name. They're all similarly effective, although you may find a particular one works best for you. Who can take NSAIDs? Most people can take NSAIDs, but some people need to be careful about taking them. It's a good idea to ask a pharmacist or doctor for advice before taking an NSAID if you: are over 65 years of age are pregnant or trying for a baby are breastfeeding have asthma have had an allergic reaction to NSAIDs in the past have had stomach ulcers in the past have any problems with your heart, liver, kidneys, blood pressure, circulation, or bowels are taking other medications are looking for medication for a child under 16 (any medication that contains aspirin shouldn't be given to children under 16) NSAIDs might not necessarily need to be avoided in these cases, but they should only be used on the advice of a healthcare professional as there may be a higher risk of side effects. If NSAIDs aren't suitable, your pharmacist or doctor may suggest alternatives to NSAIDs, such as paracetamol. Side effects of NSAIDs Like all medications, there's a risk of side effects from NSAIDs. These tend to be more common if you're taking high doses for a long time, or you're elderly or in poor general health. Over-the-counter NSAIDs generally have fewer side effects than stronger prescription medicines. Possible side effects of NSAIDs include: indigestion – including stomach aches, feeling sick and diarrhoea stomach ulcers – these can cause internal bleeding and anaemia; extra medication, such as proton pump inhibitors (PPIs), may be prescribed to help reduce this risk a hole forming in the wall of your stomach or bowel headaches drowsiness dizziness allergic reactions in rare cases, problems with your liver, kidneys, or heart and circulation, such as heart failure, heart attacks and strokes If you experience any troublesome side effects, stop taking your medicine and tell your doctor. Interactions with other medicines Some NSAIDs can react unpredictably with other medications. This can affect how well either medicine works and increase the risk of side effects. It's particularly important to get medical advice before taking an NSAID if you're already taking: another NSAID low-dose aspirin or warfarin – medicines used to prevent blood clots ciclosporin – a medicine used to treat autoimmune conditions such asarthritis or ulcerative colitis diuretics – medicines sometimes used to treat high blood pressure lithium – a medicine used to treat bipolar disorder and severe depression methotrexate – a medicine used to treat rheumatoid arthritis a type of antidepressant medicine called a selective serotonin reuptake inhibitor (SSRI) If you're not sure whether a medication you're taking can be taken at the same time as an NSAID, check the leaflet that comes with it, or ask a pharmacist or doctor for advice. Food and alcohol The leaflet that comes with your medicine should say whether you need to avoid any particular foods or drinks. Ask your pharmacist or doctor if you're not sure. For information about a specific medicine, check the A-Z of medicine leaflets on the MHRA website. Generally, you don't need to avoid any specific foods while taking NSAIDs. Tablets or capsules should normally be swallowed with water or food to stop them upsetting your stomach. It's usually safe to drink alcohol while taking NSAIDs, but drinking alcohol excessively during treatment may irritate your stomach. Overdoses of NSAIDs Taking too much of an NSAID can be dangerous. This is known as taking an overdose. Contact your GP or NHS 111 for advice immediately if you take too much of your medicine and you experience problems such as feeling or being sick, an upset stomach, or drowsiness. Call 999 for an ambulance immediately if you or someone else experiences serious effects of an overdose, such as fits (seizures), breathing difficulties, or loss of consciousness. Alternatives to NSAIDs As NSAIDs can cause troublesome side effects, alternatives are often recommended first. The main alternative for pain relief is paracetamol, which is available over the counter and is safe for most people to take. NSAID creams and gels that you rub into your skin may be worth trying first if you have muscle or joint pain in a particular part of your body, as they tend to have fewer side effects than tablets or capsules. Your doctor may also be able to recommend different medicines and therapies depending on the condition you have. For example, physiotherapy may help some people with muscle or joint pain. Page last reviewed: 22/03/2016 Next review due: 31/10/2018
Fight Inflammation With a Cup of Tea You want to be hipper and healthier? Drink tea. Green, black, oolong and white teas are loaded with polyphenols, plant-derived compounds that rev up the immune system and may protect against certain diseases, including arthritis. “Tea drinking boosts T cells’ ability to react against bacterial and viral infections,” says Jack F. Bukowski, MD, PhD, a rheumatologist at Brigham and Women’s Hospital in Boston. This action helps your body fight off colds and flu. “I suspect this is good for people with rheumatoid arthritis, who are taking immunosuppressive medications that make them more susceptible to infection,” he says. Studies show that tea may have anti-inflammatory properties. In lab studies, Case Western Reserve University researchers in Cleveland showed EGCG (a substance in green tea) may halt arthritis progression by blocking interleukin-1, a pro-inflammatory cell, from damaging cartilage. Health Benefits of Tea Spurred on by promising studies, researchers are also looking at tea’s ability to: Promote heart health. Studies show that tea can help lower cholesterol and triglyceride levels in people with cardiovascular disease. Fight cancer. “Polyphenols will induce certain tumor cells toward apoptosis (programmed cell death),” explains Stephen D. Hsu, PhD, a researcher at Georgia Health Sciences University in Augusta. Improve bone strength. One study found that green tea improves both bone quality and strength. Another found tea drinkers over 50 had a 30%reduced risk of hip fractures. Rejuvenate skin cells. Hsu says green tea seems to promote healthy skin cell growth, which could help wound healing and psoriasis. Protect the brain. A United Kingdom lab study suggests black and green tea may slow the progression of Alzheimer’s disease. A German lab study suggests green tea may inhibit the inflammation and neural damage associated with the progression of multiple sclerosis. Tea Facts & Tips Choosing a tea: Despite the differences in taste, green, black, oolong and white teas come from the same plant, Camellia sinensis, a white-flowering shrub in the evergreen family. Processing the buds and leaves differently yields the different teas. Black tea, for instance, is fermented. Green and white teas seem to have the highest polyphenol levels, perhaps because they’re less processed. Herbal teas come from other plants with varying antioxidant levels. Brewing Tips: To get polyphenol-rich tea, steep your tea bag or loose tea in boiled water for 5 minutes. Opting for iced or decaf tea or using condiments like lemon or honey won’t nix tea’s health benefits. One cup or two? About two hours after your last sip of tea, your polyphenol blood levels drop, Hsu says. You’d have to drink seven or eight cups of tea over the day to keep your polyphenol levels consistently elevated.
Anti-Inflammatory Lemon-Turmeric Tonic Sima Cohen Sima Cohen July 10, 2014 — 8:32 AM Share on: This drink is simple to make, provides an alkaline reaction in the body, and helps reduce inflammation. It's a perfect drink to add to your detox routine, especially because there are a host of health benefits that come with it! Anti-Inflammatory Lemon-Turmeric Tonic Serves 1 Prep time: 5 minutes Ingredients 1 1/2 cup water 1/3 cup lemon juice 1 tsp. of turmeric, or thumb-sized portion of freshly grated turmeric pinch of cinnamon 1 Tbsp. coconut nectar, or maple syrup Directions Pour water into a tall glass Add the rest of the ingredients, and stir. Drink immediately.
Gluten-free diet From Wikipedia, the free encyclopedia Wheat A gluten-free diet (GFD) is a diet that strictly excludes gluten, a mixture of proteins found in wheat and related grains, including barley, rye, oat, and all their species and hybrids (such as spelt, kamut, and triticale).[1] The inclusion of oats in a gluten-free diet remains controversial, and may depend on the oat cultivar and the frequent cross-contamination with other gluten-containing cereals.[2][3][4][5] Gluten causes health problems for those with gluten-related disorders, including celiac disease (CD), non-celiac gluten sensitivity (NCGS), gluten ataxia, dermatitis herpetiformis (DH) and wheat allergy.[6] In these people, the gluten-free diet is demonstrated as an effective treatment,[7][8][9] but several studies show that about 79% of the people with coeliac disease have an incomplete recovery of the small bowel, despite a strict gluten-free diet.[10] This is mainly caused by inadvertent ingestion of gluten.[10] People with poor basic education and understanding of gluten-free diet often believe that they are strictly following the diet, but are making regular errors.[10][11] In addition, a gluten-free diet may, in at least some cases, improve gastrointestinal or systemic symptoms in diseases like irritable bowel syndrome, rheumatoid arthritis, multiple sclerosis or HIV enteropathy, among others.[12] Gluten-free diets have also been promoted as an alternative treatment of people with autism, but the current evidence for their efficacy in making any change in the symptoms of autism is limited and weak.[13][14][15] Gluten proteins have low nutritional and biological value, and the grains that contain gluten are not essential in the human diet.[16] However, an unbalanced selection of food and an incorrect choice of gluten-free replacement products may lead to nutritional deficiencies. Replacing flour from wheat or other gluten-containing cereals with gluten-free flours in commercial products may lead to a lower intake of important nutrients, such as iron and B vitamins. Some gluten-free commercial replacement products are not enriched or fortified as their gluten-containing counterparts, and often have greater lipid / carbohydrate content. Children especially often over-consume these products, such as snacks and biscuits. Nutritional complications can be prevented by a correct dietary education.[4] A gluten-free diet should be mainly based on naturally gluten-free foods with a good balance of micro and macro nutrients: meat, fish, eggs, milk and dairy products, legumes, nuts, fruits, vegetables, potatoes, rice, and maize are all appropriate components of such a diet.[17] If commercially prepared, gluten-free replacement products are used, choosing those that are enriched or fortified with vitamins and minerals is preferable.[4] Pseudocereals (quinoa, amaranth, and buckwheat) and some minor cereals are healthy alternatives to these prepared products and have high biological and nutritional value.[4][16]
Rationale behind adoption of the diet[edit] One breadcrumb of this size contains enough gluten to cause significant digestive discomfort in people with gluten-related disorders when they are following a gluten-free diet. Consuming gluten even in small quantities, which may be the result of inadvertent cross-contamination, causes active immune response and carries the risk of triggering associated diseases.[18][19][20][11][21] Coeliac disease[edit] Main article: Coeliac disease Coeliac disease (American English: celiac) (CD) is a chronic, immune-mediated, and mainly intestinal process, caused by the ingestion of wheat, barley, rye and derivatives, that appears in genetically predisposed people of all ages. CD is not only a gastrointestinal disease, because it may affect several organs and cause an extensive variety of non-gastrointestinal symptoms, and most importantly, it may often be completely asymptomatic. Added difficulties for diagnosis are the fact that serological markers (anti-tissue transglutaminase [TG2]) are not always present[22] and many people with coeliac may have minor mucosal lesions, without atrophy of the intestinal villi.[23] CD affects approximately 1-2% of the general population all over the world[24] and is on the increase,[25] but most cases remain unrecognized, undiagnosed and untreated, exposing patients to the risk of long-term complications.[26][27] People may suffer severe disease symptoms and be subjected to extensive investigations for many years before a proper diagnosis is achieved.[28] Untreated CD may cause malabsorption, reduced quality of life, iron deficiency, osteoporosis, obstetric complications (stillbirth, intrauterine growth restriction, preterm birth, low birthweight, and small for gestational age),[29] an increased risk of intestinal lymphomas and greater mortality.[30] CD is associated with some autoimmune diseases, such as diabetes mellitus type 1, thyroiditis,[31] gluten ataxia, psoriasis, vitiligo, autoimmune hepatitis, dermatitis herpetiformis, primary sclerosing cholangitis, and more.[31] CD with “classic symptoms”, which include gastrointestinal manifestations such as chronic diarrhoea and abdominal distention, malabsorption, loss of appetite, and impaired growth, is currently the least common presentation form of the disease and affects predominantly to small children generally younger than two years of age.[26][28] CD with “non-classic symptoms” is the most common clinical type and occurs in older children (over 2 years old), adolescents and adults.[28] It is characterized by milder or even absent gastrointestinal symptoms and a wide spectrum of non-intestinal manifestations that can involve any organ of the body, and very frequently may be completely asymptomatic[26] both in children (at least in 43% of the cases[32]) and adults.[26] Following a lifelong gluten-free diet is the only medically-accepted treatment for people with coeliac disease.[16][33] Non-coeliac gluten sensitivity[edit] Main article: Non-celiac gluten sensitivity Non-coeliac gluten sensitivity (NCGS) is described as a condition of multiple symptoms that improves when switching to a gluten-free diet, after coeliac disease and wheat allergy are excluded.[34][35] People with NCGS may develop gastrointestinal symptoms, which resemble those of irritable bowel syndrome (IBS)[36][37] or a variety of nongastrointestinal symptoms.[20][38][39] Gastrointestinal symptoms may include any of the following: abdominal pain, bloating, bowel habit abnormalities (either diarrhea or constipation),[20][39] nausea, aerophagia, gastroesophageal reflux disease, and aphthous stomatitis.[38][39] A range of extra-intestinal symptoms, said to be the only manifestation of NCGS in the absence of gastrointestinal symptoms,[20][38][39] have been suggested, but remain controversial.[30][40] These include: headache, migraine, "foggy mind", fatigue, fibromyalgia,[40][41] joint and muscle pain, leg or arm numbness, tingling of the extremities, dermatitis (eczema or skin rash), atopic disorders such as asthma, rhinitis, other allergies, depression, anxiety, iron-deficiency anemia, folate deficiency or autoimmune diseases.[20][38][39][40] NCGS has also been controversially implicated in some neuropsychiatric disorders, including schizophrenia, eating disorders, autism, peripheral neuropathy, ataxia and attention deficit hyperactivity disorder (ADHD).[20][30][38][39][40] Above 20% of people with NCGS have IgE-mediated allergy to one or more inhalants, foods or metals, among which most common are mites, graminaceae, parietaria, cat or dog hair, shellfish and nickel.[20] Approximately, 35% of people with NCGS suffer other food intolerances, mainly lactose intolerance.[40] The pathogenesis of NCGS is not yet well understood. It was hypothesized that gluten, as with coeliac disease, is the cause of NCGS.[38] Much recent research on NCGS has aimed at determining which agents trigger a response in people with NCGS: to which extent gluten, FODMAPs, ATIs (plant-derived proteins present in glutencontaining cereals and gluten) or wheat germ agglutinin are involved.[39][40] For these reasons, NCGS is a controversial syndrome[42] and some authors still question it.[43] In a 2013 double-blind placebo-controlled trial (DBPC) by Biesiekierski et al. in a few people with irritable bowel syndrome (IBS), the authors found no difference between gluten or placebo groups and the concept of NCGS as a syndrome was questioned. Nevertheless, this study seems to have design errors and an incorrect selection of participants, which could have masked the true effect of gluten reintroduction.[27][40] In a review of May 2015 published in Gastroenterology, Fasano et al. conclude that besides gluten, ATIs and FODMAPs present in gluten, wheat, barley, rye, and their derivatives play a role in the development of NCGS symptoms. ATIs, which resist proteolytic digestion, may be the inducers of innate immunity in people with coeliac disease or NCGS. FODMAPs cause mild wheat intolerance at most, which is mainly limited to gastrointestinal symptoms.[38] After exclusion of coeliac disease and wheat allergy,[44] the subsequent step for diagnosis and treatment of NCGS is to start a strict gluten-free diet to assess if symptoms improve or resolve completely. This may occur within days to weeks of starting a GFD, but improvement may also be due to a non-specific, placebo response.[45] Recommendations may resemble those for coeliac disease, for the diet to be strict and maintained, with no transgression.[20] The degree of gluten cross contamination tolerated by people with NCGS is not clear but there is some evidence that they can present with symptoms even after consumption of small amounts.[20] It is not yet known whether NCGS is a permanent or a transient condition.[20][42] A trial of gluten reintroduction to observe any reaction after 1–2 years of strict gluten-free diet might be performed.[20] A subgroup of people with NCGS may not improve by eating commercially available gluten-free products, which are usually rich of preservatives and additives, because chemical additives (such as sulphites, glutamates, nitrates and benzoates) might have a role in evoking functional gastrointestinal symptoms of NCGS. These people may benefit from a diet with a low content of preservatives and additives.[46] NCGS, which is possibly immune-mediated, now appears to be more common than coeliac disease,[47] with prevalence rates between 0.5–13% in the general population.[48] Wheat allergy[edit] Main article: Wheat allergy People can also experience adverse effects of wheat as result of a wheat allergy.[27] Gastrointestinal symptoms of wheat allergy are similar to those of coeliac disease and non-coeliac gluten sensitivity, but there is a different interval between exposure to wheat and onset of symptoms. Wheat allergy has a fast onset (from minutes to hours) after the consumption of food containing wheat and could be anaphylaxis.[22][49] The management of wheat allergy consists of complete withdrawal of any food containing wheat and other gluten-containing cereals.[8][49] Nevertheless, some people with wheat allergy can tolerate barley, rye or oats.[50] As a fad diet[edit] Gluten-free fad diets are endorsed by celebrities such as Miley Cyrus[51] and are used by some world class athletes who believe the diet can improve energy and health.[52] The book Wheat Belly which refers to wheat as a "chronic poison" became a New York Times bestseller within a month of publication in 2011.[53] People buy gluten-free food "because they think it will help them lose weight, because they seem to feel better or because they mistakenly believe they are sensitive to gluten."[54] In a review of May 2015 published in Gastroenterology, Fasano et al. conclude that, although there is an evident "fad component" to the recent rise in popularity of the gluten-free diet, there is also growing and unquestionable evidence of the existence of non-coeliac gluten sensitivity.[55] The gluten-free diet became popular in the US, as the popularity of low-carbohydrate diets faded.[56] Gluten-free commercial replacement products, such as gluten-free cakes, are more expensive than their gluten-containing counterparts, so their purchase adds a financial burden.[28] They are also typically higher in calories, fat, and sugar, and lower in dietary fiber.[56] Healthcare professionals recommend against undertaking a gluten-free diet as a form of self-diagnosis,[57] because tests for coeliac disease are reliable only if the person has been consuming gluten recently. There is a consensus in the medical community that people should consult a physician before going on a gluten-free diet, so that a medical professional can accurately test for coeliac disease or any other gluten-induced health issues.[58] Although popularly used as an alternative treatment for people with autism, there is no good evidence that a gluten-free diet is of benefit in reducing the symptoms of autism.[13][14][15] Gluten sensitivity in dogs[edit] Gliadin protein in gluten is not degraded by pancreatic or gastric enzymes and escapes digestion in the gastrointestinal tract.[1] Gliadin protein is composed of proline and glutamine, which are very resistant to cleaving by proteases.[1] These proline based residues can create compact structures that act as an onset of celiac disease.[1] Dogs have been recorded to react negatively to gluten in diets and show skin/coat, gastrointestinal and ear problems. Reasons people choose to feed a gluten free diet to dogs[edit] Dog is gluten sensitive Owner is gluten sensitive Preference of owner Dog owners with celiac disease[edit] Dog owners diagnosed with celiac disease should be concerned about cross-contamination between their food and their dog’s food.[59] Accidental consumption of gluten can have detrimental effects on an individual’s health and comfort. Kibble could contaminate shared food utensils, preparation surfaces, an individual’s hands or the dog itself with gluten ultimately being ingested by the owner. Touching foods or treats containing gluten without proper hand washing protocol afterwards could lead to accidental consumption when eating or touching their face. Affection shown towards the dog fed a diet containing gluten also poses a risk; as the pet may lick the individual directly on the hands or face, or indirectly as the animal transfers food particulates onto its coat while grooming itself and is then pet.[60] If traces of gluten get into the digestive tract it has the potential to cause an emergence of symptoms, and it is therefore recommended that time should be spent analyzing the presence of gluten in pet food and the exposure risk to their celiac owner.[59] Replacements for gluten in dog food[edit] Gluten is most commonly replaced in the diet with other grains that are absent of gluten (i.e buckwheat, sorghum). These grains fill the nutrient gap left by the absence of grains that include gluten.[61]Another way to avoid gluten is to avoid grains all together, in this case there needs to be other foods included that contain carbohydrates. Carbohydrates contain sugar starches and fiber so when excluding grain in the diets you have to make sure the animal is getting these nutrients from some other source. Common substitutes in non-grain dog diets are potatoes, peas and tapioca due to the high concentration of starches found in these foods.[62] Eating gluten-free[edit] Quinoa is a pseudocereal that is gluten-free. Gluten-free bread made of a mixture of flours like buckwheat flour, tapioca flour, millet flour and psyllium seed husks. Special flour mixes can be bought for bread-making purposes. A gluten-free diet is a diet that strictly excludes gluten, proteins present in wheat (and all wheat varieties such as spelt and kamut), barley, rye, oat, and derivatives of these grains such as malt and triticale, and foods that may include them, or shared transportation or processing facilities with them.[1][17] The inclusion of oats in a gluten-free diet remains controversial.[1] Oat toxicity in people with gluten-related disorders depends on the oat cultivar consumed because the immunoreactivities of toxic prolamins are different among oat varieties.[4][3] Furthermore, oats are frequently cross-contaminated with the other gluten-containing cereals.[4] Pure oat (labelled as "pure oat" or "gluten-free oat"[2]) refers to oats uncontaminated with any of the other gluten-containing cereals.[3] Some cultivars of pure oat could be a safe part of a gluten-free diet, requiring knowledge of the oat variety used in food products for a gluten-free diet.[3] Nevertheless, the long-term effects of pure oats consumption are still unclear[63] and further studies identifying the cultivars used are needed before making final recommendations on their inclusion in the gluten-free diet.[5] Other grains, although gluten-free in themselves, may contain gluten by cross-contamination with gluten-containing cereals during grain harvesting, transporting, milling, storing, processing, handling or cooking.[64][65] Processed foods commonly contain gluten as an additive (as emulsifiers, thickeners, gelling agents, fillers, and coatings), so they would need specific labeling. Unexpected sources of gluten are, among others, processed meat, vegetarian meat substitutes, reconstituted seafood, stuffings, butter, seasonings, marinades, dressings, confectionary, candies, and ice cream.[1] Gluten Free Rice Flour Cross contamination in the home is also a consideration for those who suffer gluten-related disorders.[21][10] There can be many sources of cross contamination, as for example when family members prepare gluten-free and gluten-containing foods on the same surfaces (counter tops, tables, etc.) or share utensils that have not been cleaned after being used to prepare gluten-containing foods (cutting boards, colanders, cutlery, etc.), kitchen equipment (toaster, cupboards, etc.) or certain packaged foods (butter, peanut butter, etc.).[10] Medications and dietary supplements are made using excipients that may contain gluten.[66] The gluten-free diet includes naturally gluten-free food, such as meat, fish, seafood, eggs, milk and dairy products, nuts, legumes, fruit, vegetables, potatoes, pseudocereals (in particular amaranth, buckwheat, chia seed, quinoa), only certain cereal grains (corn, rice, sorghum), minor cereals (including fonio, Job's tears, millet, teff, called "minor" cereals as they are "less common and are only grown in a few small regions of the world"),[17] some other plant products (arrowroot, mesquite flour,[67] sago,[68] tapioca[68]) and products made from these gluten-free foods. Risks[edit] An unbalanced selection of food and an incorrect choice of gluten-free replacement products may lead to nutritional deficiencies. Replacing flour from wheat or other gluten-containing cereals with gluten-free flours in commercial products may lead to a lower intake of important nutrients, such as iron and B vitamins and a higher intake of sugars and saturated fats. Some gluten-free commercial replacement products are not enriched or fortified as their gluten-containing counterparts, and often have greater lipid / carbohydrate content. Children especially often over-consume these products, such as snacks and biscuits. These nutritional complications can be prevented by a correct dietary education.[4] Pseudocereals (quinoa, amaranth, and buckwheat) and some minor cereals are healthy alternatives to these prepared products and have higher biological and nutritional value.[4][16] Advances towards higher nutrition-content gluten-free bakery products, improved for example in terms of fiber content and glycemic index, have been made by using not exclusively corn starch or other starches to substitute for flour. In this aim, for example the dietary fiber inulin (which acts as a prebiotic[69]) or quinoa or amaranth wholemeal have been as substitute for part of the flour. Such substitution has been found to also yield improved crust and texture of bread.[70] It is recommended that anyone embarking on a gluten-free diet check with a registered dietitian to make sure they are getting the required amount of key nutrients like iron, calcium, fiber, thiamin, riboflavin, niacin and folate. Vitamins often contain gluten as a binding agent. Experts have advised that it is important to always read the content label of any product that is intended to be swallowed.[71] Up to 30% of people with known coeliac disease often continue having or redeveloping symptoms.[10][72] Also, a lack of symptoms or negative blood antibodies levels are not reliable indicators of intestinal recuperation. Several studies show an incomplete recovery of small bowel despite a strict gluten-free diet, and about 79% of such people have persistent villous atrophy.[10] This lack of recovery is mainly caused by inadvertent exposure to gluten.[10][72] People with poor basic education and understanding of the gluten-free diet often believe that they are strictly following the diet, but are making regular errors.[11][10] In addition, some people often deliberately continue eating gluten because of limited availability, inferior taste, higher price, and inadequate labelling of gluten-free products. Poor compliance with the regimen is also influenced by age at diagnosis (adolescents), ignorance of the consequences of the lack of a strict treatment and certain psychological factors.[10] Ongoing gluten intake can cause severe disease complications, such as various types of cancers (both intestinal and extra-intestinal) and osteoporosis.[10][72] Regulation and labels[edit] The term gluten-free is generally used to indicate a supposed harmless level of gluten rather than a complete absence.[19] The exact level at which gluten is harmless is uncertain and controversial. A 2008 systematic review tentatively concluded that consumption of less than 10 mg (10 ppm) of gluten per day is unlikely to cause histological abnormalities, although it noted that few reliable studies had been done.[19] Regulation of the label gluten-free varies by country. Most countries derive key provisions of their gluten-free labeling regulations from the Codex Alimentarius international standards for food labeling as a standard relating to the labeling of products as gluten-free. It only applies to foods that would normally contain gluten.[73] Gluten-free is defined as 20 ppm (= 20 mg/kg) or less. It categorizes gluten-free food as: Food that is gluten-free by composition Food that has become gluten-free through special processing. Reduced gluten content, food which includes food products with between 20 and 100 ppm of gluten Reduced gluten content is left up to individual nations to more specifically define. The Codex Standard suggests the enzyme-linked Immunoassay (ELISA) R5 Mendez method for indicating the presence of gluten, but allows for other relevant methods, such as DNA. The Codex Standard specifies that the gluten-free claim must appear in the immediate proximity of the name of the product, to ensure visibility. There is no general agreement on the analytical method used to measure gluten in ingredients and food products.[74] The ELISA method was designed to detect w-gliadins, but it suffered from the setback that it lacked sensitivity for barley prolamins.[75] The use of highly sensitive assays is mandatory to certify gluten-free food products. The European Union, World Health Organization, and Codex Alimentarius require reliable measurement of the wheat prolamins, gliadins rather than all-wheat proteins.[76] Australia[edit] The Australian government recommends[77] that: food labeled gluten-free include no detectable gluten (<3ppm [78]) oats or their products, cereals containing gluten that have been malted or their products food labeled low gluten claims such that the level of 20 mg gluten per 100 g of the food Brazil[edit] All food products must be clearly labelled whether they contain gluten or they are gluten-free.[79] Canada[edit] Health Canada considers that foods containing levels of gluten not exceeding 20 ppm as a result of contamination, meet the health and safety intent of section B.24.018 of the Food and Drug Regulations when a gluten-free claim is made.[80] Any intentionally added gluten, even at low levels must be declared on the packaging and a gluten-free claim would be considered false and misleading. Labels for all food products sold in Canada must clearly identify the presence of gluten if it is present at a level greater than 10 ppm.[81] European Union[edit] The EU European Commission delineates[82] the categories as: gluten-free: 20 ppm or less of gluten very low gluten foodstuffs: 20-100ppm gluten. All foods containing gluten as an ingredient must be labelled accordingly as gluten is defined as one of the 14 recognised EU allergens.[83] United States[edit] Until 2012 anyone could use the gluten-free claim with no repercussion. In 2008, Wellshire Farms chicken nuggets labeled gluten-free were purchased and samples were sent to a food allergy laboratory[84] where they were found to contain gluten. After this was reported in the Chicago Tribune, the products continued to be sold. The manufacturer has since replaced the batter used in its chicken nuggets.[85] The U.S. first addressed gluten-free labeling in the 2004 Food Allergen Labeling and Consumer Protection Act (FALCPA). The Alcohol and Tobacco Tax and Trade Bureau published interim rules and proposed mandatory labeling for alcoholic products in 2006.[86] The FDA issued their Final Rule on August 5, 2013.[87] When a food producer voluntarily chooses to use a gluten-free claim for a product, the food bearing the claim in its labeling may not contain: an ingredient that is a gluten-containing grain an ingredient that is derived from a gluten-containing grain that has not been processed to remove gluten an ingredient that is derived from a gluten-containing grain, that has been processed to remove gluten but results in the presence of 20 ppm or more gluten in the food. Any food product claiming to be gluten-free and also bearing the term "wheat" in its ingredient list or in a separate "Contains wheat" statement, must also include the language "*the wheat has been processed to allow this food to meet the FDA requirements for gluten-free foods," in close proximity to the ingredient statement. Any food product that inherently does not contain gluten may use a gluten-free label where any unavoidable presence of gluten in the food bearing the claim in its labeling is below 20 ppm gluten.