Chronic diseases are a constant struggle, bringing pain and decreasing quality of life--and they often get worse over time. Supporters of the Anti-Inflammatory Diet believe foods don't just provide calories, vitamins and minerals, but work with the body to lessen inflammation related to chronic diseases, which may relieve symptoms or even prevent the advancement of diseases.
History
The Anti-Inflammatory Diet was developed by Dr. Andrew Weil, a Harvard-educated doctor and author. The diet focuses on chronic diseases of aging or lifelong diseases, which, over time, cause damage in the body. The goal of the diet is to help the body's inflammation from becoming too severe or long-lasting, resulting in further disease and pain.
Inflammation
When the body is damaged, sick or stressed, inflammation is the body's way to fight back. A chronic disease is constantly causing the body to fight, but the body is only meant to fight in this way for short amounts of time. There are many chronic diseases and lifestyles that cause inflammation, such as uncontrolled diabetes, smoking, existing or family history of heart disease, autoimmune diseases, lack of exercise and stress.
Functional Foods
Functional foods provide benefits other than merely delivering nutrients, and some are featured in the Anti-Inflammatory Diet. Anti-inflammatory foods are functional because they are thought to lessen the body's inflammatory response, because they contain antioxidants and omega-3 fatty acids. Supplements may be used, but only for supplementation, and should never replace a diet full of healthy foods.
The Diet
The foundation of the Anti-Inflammatory Diet is fruits and vegetables, ideally nine servings a day, to provide a variety of antioxidants, such as vitamins A, C and E, along with beta-carotene and other substances. To avoid refined sugars, carbohydrates are whole grains and pastas, along with beans and legumes. The healthy fats recommended are plant-based, such as canola and olive oils, instead of animal fats found in butter and meats. Healthy fats can also be found in nuts, seeds and avocados. Cold water fish and seafood are recommended for their omega-3 content, such as salmon, anchovies and sardines. Other lean protein sources include low-fat dairy, poultry and other lean meats and omega-3 enriched eggs. Other items that have been found to have anti-inflammatory effects are herbs and spices, especially ginger, turmeric, cinnamon, basil, garlic and rosemary. Teas, dark chocolate and red wine also contain antioxidants, through red wine is optional, and only one or two glasses are recommended per day.
Benefits
The American Heart Association states that following a healthy diet can help people who already have heart disease avoid the progression of the disease and reduce symptoms. But following a diet rich in anti-inflammatory substances may also prevent or delay diseases. According to the Alzheimer's Disease Education and Referral Center, research suggests higher levels of some omega-3's, may be protective for dementia and Alzheimer's disease. Also, the American Cancer Society states that eating a diet "mostly made of vegetables, fruits and whole grains...can help reduce cancer risk."
References
- DrWeil.com: Anti-Inflammatory Diet Tips
- American Heart Association: Lifestyle Changes for Heart Failure
- American Cancer Society: Choices for Good Health; Guidelines for Nutrition and Physical Activity for Cancer Prevention.
- ADEAR: A Healthy Diet May Be Important to Brain Health as Well as Body Health
