5 Foods that Fight Inflammation

Imagine this, you are walking into your kitchen and you trip over another toy left on the floor, that you’ve told your child a dozen times to put away. As you proceed to pick yourself up off the floor, you notice your arm is beginning to swell and turn red and an imprint of the notorious toy is pressed into your skin….sound familiar?

Your arm in the meantime is getting redder and feels warm. The chemicals responsible for this instant reaction are called eicosanoids. There are actually two sets of eicosanoids, prostaglandins and leukotrienes which both trigger inflammation.

Many believe that inflammation is a bad thing, but actually it is a sign that the body is healing itself. However, severe inflammation can prolong rehabilitation and increase discomfort. The key is to prevent excessive inflammation and this can be accomplished through nutrition. Below you will learn about 5 of the top inflammation busting foods on the market and you may already have some in your kitchen.

1. Grapefruit - this citrus fruit is loaded with bioflavonoids which are extremely effective in alleviating inflammation. These fruits hinder the release of chemicals associate with inflammation, stabilize cell membranes and decrease the contraction of smooth muscle. The Vitamin C also found in citrus fruits speeds healing of collagen and connective tissue.
2. Rice Bran - although this is not very exotic, it does possess several of the nutrients that are needed to inhibit inflammation.
3. Pineapples and Papayas - these exotic fruits contain enzymes called proteolytic enzymes. These enzymes break down protein and inhibit inflammation by averting tissue damage. This in turn results in up to 50% faster healing time.
4. Cold Water Fish - mackerel, salmon, trout and sardines are some examples of cold water fish that combat inflammation. Arachidonic acid, an essential fatty acid which is found in dairy products, peanut oil, beef, eggs and animal fats is the major nutritional promoter of inflammation. The gamma linolenic acid which is found in evening primrose oil, black currant seed oil and omega-3 fatty acids (flaxseed oil and fish oils) displaces the arachidonic acid from the cell membrane, and reduces the production of pro-inflammatory chemicals.
5. Indian food - if you suffer from inflammatory pain, stir up a pot of curry. Many of the spices found in Indian food inhibit the chemical process associated with inflammation called cyclooxygenase. Curcumin, (the major component of turmeric), ginger and cayenne are just three of the many tasty options.

Until next time,

Dr. Mommy

Fun in the Sun: Benefits of Vitamin D

As a child our parents always told us to go play outside when the sun was out. Now I wonder if they were just trying to get rid of us or actually helping us maintain healthier bones by increasing our ability to make vitamin D. Vitamin D also helps the body absorb calcium, the building block for bones and teeth.

Vitamin D is readily available through the giant, fireball in the sky. The Natural Library of Health states that your body will obtain the required amount of Vitamin D with as little as 10 to 15 minutes of sun exposure 3 times a week.

Unfortunately, with the rush-rush lifestyles we lead it is difficult to find the time to spend out in the sun or outdoors and not to mention the risk of overexposure –skin cancer. We need not worry because if we are unable to obtain Vitamin D the natural way through sun exposure we can obtain it with foods and supplements. The current recommended daily dosage of Vitamin D is 200 IU for younger adults, 400 IU for those aged between 51 and 70 and 600 IU for those individuals older than 70. But according to the American Journal of Clinical Nutrition, those values may be too low. Studies have shown that for an adult the amounts should be increased to 700-800 IU per day.

What happens if we do not get enough Vitamin D? The risk of osteoporosis when you age is much higher as well as a higher chance of developing cardiovascular disease. Increasing your intake of Vitamin D has protective effects. There was a recent study in the Journal of the American Medical Association that found younger adults with increased amounts of Vitamin D reduced their risk for multiple sclerosis by 62 percent. It showed those with Vitamin D levels of 100 nmol/L or higher reduced their risk by 50 percent compared to those with lower Vitamin D levels.

Studies have also shown that with the minimum intake of Vitamin D supplements as well as moderate sun exposure, the risks of breast cancer and colorectal cancer are drastically reduced. The lesson to be learned here is not difficult. Vitamin D plays a vital role in our aging process. It is a big component to preventing diseases. Good sources include the following: fish, dairy products, fortified cereal, multivitamin supplements, Vitamin D and sun exposure.

So, what are you waiting for? Enjoy the sun, your body will thank you for it.

Until next time,

Dr. Mommy