A day in the life of a person suffering from an inflammatory disorder can go from 0 to 100 in a span of 60 seconds. Simple contact with a trigger could cause symptoms which in the worst cases would be fatal. Inflammation is not necessarily a bad thing; it is thebody’s natural immune response to something foreign or to tissue damage. But when the inflammation is as a result of your immune system attacking your own cells and body tissues, then you have something to worry about. This is what an inflammatory disorder is. However, it almost always results in symptoms like chronic pain, stiffness, redness, swelling and ultimately causes damage to the tissues.
At What Age Does Inflammatory Affect?
An inflammatory disorder does not discriminate; it affects people of all ages, races and it attacks any part of the body (skin, liver, muscle, gut). Allergies and arthritis, to asthma and auto immune diseases, to celiac disease and IBS (Irritable bowel syndrome), all these conditions are characterized by inflammation. An episode could be mild and easy to ignore. However chronic and frequent inflammation flare ups have been linked to a wide variety of diseases. This include cancer, diabetes, Alzheimer’s disease, heart disease and aggravating Attention Deficit Disorder(ADD).
Silver lining though, you do not have to accept inflammation as a part of your daily living. Take Lisa for example, a very athletic, 46-year-old lady who could easily pass for someone in her mid-thirties. She had asthma since childhood. She can now manage it quite well with a perfect blend of nutraceuticals, a healthy lifestyle, and pharmacologic therapy. Before settling for this approach, she would have frequent respiratory episodes.
In addition to her labored breathing, she used to experience gastrointestinal uneasiness (an exchange between constipation and loose stools, bloating). Sleep was restless and never enough no matter how long she slept. Joint aches so bad, it interfered with her exercise regimen and had very frequent muscle spasms. She was constantly fatigued and was beginning to pack in the pounds even when she worked out regularly.
Together with her doctor, they went on a quest to find a treatment regimen that could manage her most frequent. However troubling symptoms leading them to try different modes treatment. This included steroidal inhalers, anti-acids, laxatives, pain meds, and sleep enhancing medication.
Food Components, Spices & Herbs That Can Help Reduce/Prevent Inflammation.
The jackpot was when Lisa decided to incorporate food components, spices and herbs that can help reduce and/or prevent inflammation in your body. The symptoms can become manageable and in some instances be completely eradicated. This is by adding some of these anti-inflammatory ‘super foods‘ to your diet:
1. Garlic
- Known for its antibacterial, antiviral, and antioxidant properties. Garlic also contains a sulfur based compound called allicin, which has anti-inflammatory properties. It can be also added to almost anything you are cooking—veggies, soups, meat, sauces—and it makes it that much tastier.
- Tip: The finer you chop it, the more allicin is release
2. Turmeric
The yellow pigment in turmeric which is called curcumin is laced with anti – inflammatory goodness. This explains why turmeric is revered in Ayurvedic and Chinese medicines. This is to reduce inflammation as well as in the treatment of digestive disorders, wounds and infections. Besides traditional medicine, studies have shown that curcumin has antioxidant properties and may combat cancer. Turmeric can be found in form of fresh root or powdered turmeric or even curcumin supplements.
Tip: Powdered turmeric is excellent in curries, soups or other dishes. Fresh turmeric can be added to fresh vegetable juicesC
3.Cloves
This small, aromatic spice has been shown to reduce mouth and throat inflammation. Cloves has also been used to treat diarrhea, nausea, hernia, bad breath and as an expectorant. Mostly in spice countries, clove oil has even been applied directly to the gums. This is top help with a toothache or for pain control during dental work.
Tip: The powdered or dried cloves are delicious in many savory dishes as well as in desserts and hot drinks.
4. Ginger
Ginger has a very long history of use in various forms of traditional/alternative medicine; Used to help digestion, prevent or treat nausea and vomiting from pregnancy, motion sickness, and chemotherapy. And also in helping fight the flu and common cold. Research has shown that ginger has a better therapeutic effect than non-steroidal anti-inflammatory drugs to treat pain and inflammation. It can also be used to reduce osteoarthritic pain and in preventing heart disease.
Tip: Together with garlic, ginger can be used as a marinade for meats and can be infused into other dishes, including tea, juices and desserts.
5. Cinnamon
This popular spice is made from the bark of cinnamon trees. In addition to its being anti-inflammatory, it has been shown to have an impressive list of benefits. The benefits include its antioxidant, antidiabetic, antimicrobial, anticancer and lipid-lowering properties. Studies have even found it to act against neurological disorders like Parkinson’s and Alzheimer’s diseases.
Tip: It goes well in anything from breakfast grains (oats for example), to soups and stews, to desserts (Mix up cinnamon, cloves and ginger all into one tasty blend for a spice cake) and drinks (try it in your natural yoghurt…yum!!).
6. Green Leafy Veggies
You know how moms are always on your case about finishing your veggies. Well they’ve been on to something all along. Leafy greens like kale/ Swiss chard/ collard greens, broccoli and spinach are rich in antioxidants that restore cellular health. As well, they are also rich in anti-inflammatory flavonoids that battle chronic inflammation. They also provide a much needed dose of important vitamins and minerals. This are like vitamins A, C, and K, as well as potassium (broccoli).
Tip: As adage goes, the darker the shade, the more nutritious they are. So pile on all the greens! Don’t limit yourself to ugali with greens, try making a soup, a stir-fry, or ENJOY a green salad—the list is endless.
7. Fatty Fish
Research shows that the omega-3 fatty acids in fish like salmon, tuna, mackerel, and herring help significantly decrease inflammatory markers. In addition to boosting brain and heart health. Fatty fish is also rich in B vitamins, which are key in helping your body convert food into energy, and also in repairing your DNA. To reap the benefits of omega-3s, one should aim for 85 – 100 grams of fatty fish at least twice a week and reduce the intake of pro inflammatory omega 6.
Tip: The fish available in our markets are not fatty and have lower omega 3 concentrations; this is where omega 3 supplements with EPA and DHA come in handy.
8. Nuts
Nuts (almonds, walnuts, macadamia) are rich in poly unsaturated fatty acids (ALA) that can be converted into DHA and EPA which in addition to being anti-inflammatory, also plays an integral role keeping your heart healthy, andin keeping your eye and brain function healthy. They are also loaded with fiber and protein hence help you feel fuller, and may be a helpful weight-loss tool(though nuts contain omega 6, the omega 3 to omega 6 ratio is balanced enough giving nuts the anti-inflammatory properties).
Tip: Here’s ways for you to up your nut intake, snack on mixed nuts, add some nut butter (almond, cashew) to your smoothies, or sprinkle some nuts on top of a salad or make a peanut/ groundnut sauce. Go nuts!
8. Moringa ( moringa oleifera)
Moringa is a superfood additive gotten from trees. Its leaves are loaded with antioxidants, protein, iron, and tons of vitamin C, making it very nutrient dense—which is why adding even just a small amount of its powdered form into your diet can have major benefits. According to research, it may also be helpful for people with diabetes because of its ability to help regulate glucose levels.
Tip: Add 1 to 2 teaspoons of the bright green powder to your morning smoothie, oatmeal, or granola, or try it in savory dishes like hummus and pesto.
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9. Black Pepper
This self-effacing spice packs an inordinate anti-inflammatory punch. Its distinctive flavor comes from the chemical piperine which even at low doses, has been shown to reduce inflammation. It can inhibit the spread of cancer and has been shown to suppress pain and arthritis symptoms.
Tip: Add heat and a depth of flavor to your tea, or sprinkle a smidge into a bowl of guacamole.
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10. Bone Broth
Resulting from long simmering, bone broth is packed full of body-boosting minerals, including calcium, magnesium, and phosphorous, as well as glucosamine, which has been shown to help protect joints and strengthen bones. It’s also loaded with gelatin – a broken down version of collagen -a naturally occurring bodily protein that is crucial to overall health as it makes up almost one-third of all proteins in the body(found in our ligaments, tendons, bones, and much more), you can call it the “glue” that holds us together.
Tip: Sip on a warm cup in the morning, or on a cold evening, or use it as a soup base when making a curry or even when cook your favorite veggie meal.
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11. Beetroot
This red root is celebrated for its high vitamin and mineral content also contains an amino acid called betaine which helps protect the body from environmental stressors. The phytonutrients found in beets –responsible for their bright red color- have also been proven to have cancer fighting properties and in addition, recent research found that drinking beetroot juice can help increase blood flow to the brain.
Tip: Juice it, steam it, stew it. Add it to a salad, fry it, or roast it. However you like it, just have a bit of beet.
Though there be countless foods, exotic spices and herbs that have great anti-inflammatory properties, integrating the few that we mention today could prove to be the missing link to your healthy living; now you can manage inflammatory disorders like a boss.
Written by: Ababach Tamiru
Nutritionist/ Dietician
Chiropractic And Physiotherapy Health Centre
