Inflammation is the body's defense mechanism against infectious microorganisms and foreign objects. However, sometimes the immune system triggers an inflammatory response against its own tissues, causing autoimmune disorders. This increases the blood flow to the affected organs and causes leakage of fluids into the tissues, leading to swelling, warmth and redness. Certain acute-phase proteins released by the immune system can also lead to serious disorders, including atherosclerosis and stroke. Treatment includes pain medications, rest, exercise and sometimes surgery, but certain foods may also help treat and manage inflammatory disorders.
Whole Grains
Inflammation is the underlying cause of morbidity in a variety of conditions, including infections and chronic degenerative diseases such as rheumatoid arthritis, gout, obstructive pulmonary disease, ischemia-reperfusion, ulcerative colitis, and diabetes. However, certain phytochemicals present in whole grains may reduce the oxidative stress associated with inflammation and lower the risk of death associated with inflammatory disorders by more than 35 percent, says David R. Jacobs Jr., author of a study published in the June 2007 issue of the "American Journal of Clinical Nutrition." Whole grains, such as brown rice and bulgur wheat, and high-fiber foods also help reduce weight and may relieve the pressure on inflamed joints of rheumatoid arthritis patients.
Omega-3 Fatty Acids
Omega-3 fatty acids reduce inflammation, lowering the risk of chronic diseases such as heart disease, arthritis and cancer. These healthy fats work by suppressing the production of cytokines and enzymes that erode cartilage in rheumatoid arthritis patients, reducing joint stiffness and swelling. The decreased production of cytokines also prevents plaque formation and thereby reduces the risk of coronary artery disease and stroke, says the University of Maryland Medical Center. Fish, fish oils, flaxseed oil, olive oil and walnuts are good sources of omega-3 fatty acids. Synthetic essential fatty acid supplements are also available, but may lead to bloating, upset stomach and increased bleeding in some cases. Talk to a physician before taking these supplements.
Turmeric
UMMC also recommends turmeric to reduce inflammation and to treat and manage conditions such as osteoarthritis and uveitis. Turmeric acts by lowering the concentration of two inflammatory enzymes known as COX-2 and LOX. The recommended doses are 400 to 600 mg of turmeric powder three times a day, or 1.5 to 3 g of cut root daily. Consult a physician about larger doses, as prolonged overuse of turmeric can lead to upset stomach and ulcers.
Fruits and Vegetables
Fruits and vegetables contain a variety of nutrients beneficial to people suffering from chronic inflammation. A study published in the November 2005 issue of the "American Journal of Epidemiology" suggests the antioxidants in fruits and vegetables such as berries, tomatoes and nuts may help reduce the expression of the inflammatory chemical interleukin-6, thereby lessening the symptoms of inflammation. Vitamins C and E and minerals such as selenium also have antioxidant properties and help reduce the oxidative stress associated with inflammation. Obtain vitamin C from citrus fruits, berries, tomatoes and green peppers, while nuts, olives and corn are rich sources of vitamin E. Selenium can be obtained from fruits and vegetables grown in selenium-rich soils as well as in certain fish, red meat, grains and eggs. Synthetic vitamin and mineral supplements are also available, but may lead to side effects and should be used only under the supervision of a doctor.
References
- "The American Journal of Clinical Nutrition"; Whole-grain consumption is associated with a reduced risk of noncardiovascular, noncancer death attributed to inflammatory diseases in the Iowa Women's Health Study; David R. Jacobs et al.; June 2007
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich, NMD
- American Journal of Epidemiology; Serum Antioxidants, Inflammation, and Total Mortality in Older Women; J. Walston et al.; Nov. 2005
- University of Maryland Medical Center; Turmeric; David Zieve, MD, MHA, and David R. Eltz
- University of Maryland Medical Center; Ginger; Steven D. Ehrlich, NMD
- Today Health; Fight Arthritis with these Foods; Joy Bauer; Oct. 11, 2007
