Medco Health reports that prescription drug use is up to 51 percent of Americans and is due to the increase in chronic conditions. Chronic conditions occur as a result of ongoing chronic inflammation in the body such as diabetes, heart disease, overweight, obesity, Alzheimer's, asthma, depression and attention deficit disorder. Dr Weil.com explains chronic inflammation is diet related and that poor diet quality and intakes of refined food contribute to inflammation.
Fruits and Vegetables
People with a high intake of fruit and vegetables have lower levels of markers of inflammation in their body, a study published in the 2010 journal "Nutrition and Metabolism" reports. In the study, 120 people were assessed and those who consumed highest amount of fruits and vegetables had lower blood pressure, lower c-reactive protein, homocysteine and other pro-inflammatory markers. Fruits and vegetables contain plant proteins, magnesium, potassium and fiber which have antioxidant roles and prevent markers of inflammation from flourishing.
Fiber
Fiber is beneficial for prevention of chronic inflammation. Fiber assists with maintaining blood sugar levels at healthy levels by slowing the digestion rate of sugar allowing for a slower release into the blood stream. A study in the 2009 journal "Diabetes Care" explains fiber is associated with a reduced risk of diabetes likely due to inflammatory markers. Another way fiber prevents inflammation is by promoting a healthy digestive tract. The Institute of Medicine's encourages 25 to 35 g of fiber each day.
Omega-3 Fats
Omega-3 fatty acids are well known for their effects on inflammation, especially in the case of heart disease. Omega-3 fats come from fish oils, walnuts, flaxseeds, walnut oil, flaxseed oil, tuna, salmon, mackerel and herring. The "Journal of the American College of Cardiology" published in a 2006 study explains that diets low in omega-3 fats provoke inflammation by causing a reduced production of anti-inflammatory cytokines or inflammatory molecules. Obtaining adequate omega-3's is a strategy recommended in this study as a means to reduce chronic inflammation.
Foods to Limit
The previous study in the "Journal of the American College of Cardiology" describes foods that contribute to inflammation. The foods described contain saturated fat and trans fat like red meats, cakes, cookies, brownies, sweets and pre-packaged foods. Other foods which promote inflammation are refined starches and sugars found in white bread, white pasta, candy and soft drinks. Over time, intake of these foods contributes to chronic inflammation.
References
- Medco: News Release
- Dr. Weil: Q and A Library
- "Nutrition and Metabolism"; Fruit and Vegetable Consumption and Proinflammatory Gene Expression from Peripheral Blood Mononuclear Cells in Young Adults: A Translational Study; Helen Herman, et al.; 2010
- "Diabetes Care"; Associations Between Dietary Fiber and Inflammation, Hepatic Function, and Risk of Type 2 Diabetes in Older Men Potential Mechanisms for the Benefits of Fiber on Diabetes Risk; S. Goya Wannamethee, et al.;2009
- "Journal of the American College of Cardiology"; The Effects of Diet on Inflammation; Dario Giugliano, et al.; 2006
- Institute of Medicine: USDA: Dietary Reference Intakes
