Photo: main by Jacqueline /CC BY
Do You Have It? Take the quiz below to see if you might be suffering from chronic inflammation. Plus try three tasty anti-inflammatory recipes to start you on your road to health!
You may have heard a lot of buzz lately about the danger of chronic inflammation in the body as a leading cause of illness.
Six years ago, my journey toward wellness began by adopting an alkalinizing diet to fight the causes of inflammation. I still eat this way today and because of that, I have more energy throughout the day and don't feel like I am crashing mid-afternoon the way I used to. I have lost the bloated look and feel associated with inflammation, and lost the joint pain that I couldn't seem to get rid of. I have a bright new outlook on life. This started me down the path to help others that might be suffering from inflammation and not knowing it.
For many, the word inflammation conjures up images of a sprained ankle or a stuffy nose from a cold. These are in fact visual signs of acute inflammation in the body.
But, the inflammation that causes illness is chronic inflammation. Chronic indicates a condition that persists for a long time, is constantly occurring, and/or is difficult to eradicate. When your body is chronically inflamed, your immune system is in a constant fight defending the body against substances that it has identified as threats. Research has shown that this constant vigilance by the immune system can lead to chronic disease, such as obesity, heart disease and diabetes. (1) (2) Chronic inflammation can lead to many other health problems such as such as acne, psoriasis and eczema; wreak havoc with digestion; cause headaches; and affect the thyroid, to list just a few.
Foreign substances that cause inflammatory responses are constantly bombarding us. Some of these are difficult to avoid, such as pollen or other particles in the air that can cause allergic reactions. But there are many other factors that may cause our immune system to run non-stop. These factors may not cause extreme reactions. They may be things that we have been constantly exposed to over the course of our lifetime. Over time, we have become so used to feeling the way we do, we may not even be aware that our bodies are in a state of chronic inflammation.
These antagonists that cause our immune system to react might be chemicals or pesticides that we inhale or ingest everyday. They can be found in the materials that make up our furniture, carpets and walls.
They can also be in the food that we eat. Chances are, if you are eating food products packaged in boxes, jars or bottles, you are also consuming preservatives, stabilizers, emulsifiers and other chemicals that are used to improve, not our health, but the way the product looks, and preserve the product so that it will last on the grocery shelves for longer periods of time. These foods may also contain large amounts of added sugars and trans-fats that can also lead to inflammation and chronic disease.
These additives have been in our diet for so long, we may not be aware of the signs that we have inflammation.
A recent article by Dr. Kellyann Petrucci sites 10 common indications that you may be suffering from inflammation. I have listed them below; they may surprise you!
If you find that you suffer from some of these conditions, you might want to consider upgrading your diet by avoiding processed foods and getting back to eating more healthy whole foods. Yes, that may mean a bit more planning and getting back to some cooking basics (some things that I help clients with all the time,) but time well-spent now will reap much more benefits for your health in the future!
Blood tests by your doctor can also help determine if you have inflammation. While there is no single test for this, there are several markers that can be tested, the most common being C-reactive protein. Levels of this protein are found in blood plasma in response to inflammation. Other indicators are homocysteine, ferritin in the blood, HDL, monocyte counts, and blood glucose. If the combination of these tests indicates you have signs of chronic inflammation, you need to start focusing on reducing inflammation with changes in diet and lifestyle.10 Indicators that you may have Chronic Inflammation
by Kellyann Petrucci
1. You have a “spare tire” around your waist. Inflammation causes fat deposits in the torso region of the body.
2. You have high blood glucose levels.
3. You have digestive problems like gas, diarrhea, bloating, or constipation.
4. You're tired all the time.
5. You have skin problems like eczema or psoriasis, or your skin is red and blotchy.
6. You have allergies. If you’re always battling watery eyes and a runny nose, you could be chronically inflamed.
7. Your face is puffy, or you have puffy bags under your eyes.
8. You have gum disease.
9. You're depressed, anxious, or suffering from “brain fog."
10. If you’re a man, you have erectile dysfunction.
If you would like to find out more about my practice and how to beat inflammation, you can visit my website or send me an email. I’d be happy to answer any questions you might have!
In the meantime, here are two wonderful anti-inflammatory recipes for you to try that include foods that help reduce or prevent inflammation.
Yours in Health,
Evey
Coconut Kale with Sesame Crusted Salmon
Photo: sesame crusted salmon by Annie/CC BY cropped from original
Coconut oil and ginger are wonderful anti-inflammatory foods. Additionally, both boost the metabolism, help balance hormones, are anti-microbial agents and taste delicious too. Fish adds healthy fats to your diet, and kale is a wonderful alkalizing green vegetable, great for fighting inflammation.
Serves 6
Kale:
2 tbsp extra virgin olive oil
2 tbsp minced fresh ginger
1 bunch kale, chopped
1 ½ cups coconut milk (canned is best, look for a brand without added guargum)
salt and pepper to taste
Directions
- Heat oil in large skillet. Add ginger and sauté over medium heat for 3 minutes.
- Add kale, sauté, stirring constantly for 5 minutes.
- Add coconut milk and season with salt and pepper. Bring to a boil. Cover, reduce heat, and simmer until kale is tender (10-15 minutes.)
Salmon:
6 salmon steaks (or sole, perch, halibut )
4 tbsp butter or olive oil
4 tbsp coconut oil
4 tbsp minced fresh ginger
1 cup sesame seeds
salt and pepper to taste
Directions:
- Preheat oven to 400°F. Line a baking pan with parchment paper or silicon mat lightly greased with olive or coconut oil.
- Heat butter or olive oil with coconut oil until melted. Add ginger. Remove from heat.
- Brush oil and ginger mixture on fish. Roll fish in sesame seeds.
- Place fish in greased baking pan and refrigerate for about 15 minutes.
- Place fish in oven and roast until the sesame seeds are brown and fish is still pink inside, about 10-15 minutes. Season with salt and pepper.
Turmeric Tea: Hot or Iced
Photo: Turmeric Tea by Teresa Trimm/ CC BY cropped from original
Turmeric and cinnamon are two wonderful anti-inflammatory spices. Both are anti-bacterial and anti-fungal. Turmeric has been studied to its ability to support the liver and it help eliminate toxins from the body. The black pepper helps the body absorb the turmeric. This drink tastes great iced or hot. It makes a great chai with warmed almond milk added.
Ingredients
1 tea bag (peppermint is good)
1 cup hot water
1 1/2 tsp ginger (chopped)
1/4 tsp turmeric
1/8 tsp cinnamon
1 tbsp raw honey (or 4-5 drops liquid stevia)
dash of black pepper
Get full directions at Eat.Thrive.Glow.
Perfect Alkalizing Salad
This is a delicious salad that is perfect for lighting up your diet for spring! Anti-inflammatory foods include Omega3-rich wild salmon and alkalizing greens. Avocado and olive oil add additional heart healthy fats. The chicken, wild salmon or chickpeas add protein, making this a complete meal.
Serves 2
Ingredients:
2 small or 1 large boneless, skinless chicken breast, or 1 (12ounce) piece wild salmon (for a vegetarian alternative, substitute 1∕2 cup cooked chickpeas)
1 tbsp extra virgin olive oil
1 carrot, grated
1∕2 cucumber, finely chopped
1 beet, grated
2 cups bean sprouts, washed
1 cup loosely packed fresh mint leaves, coarsely chopped
Juice of 1∕2 grapefruit
Pinch of unrefined sea salt
2 tablespoons extra virgin olive oil
1 avocado, halved and sliced
Directions:
- Heat 1 tbsp of olive oil in a small skillet over medium heat. Add chicken or salmon, and cook for 5 minutes (salmon) and 10 minutes (chicken.) Turn and continue to cook until chicken juices run clear or the salmon is flaky but still pink in the center.
- Meanwhile, in a large bowl, mix carrot, cucumber and beet. Add bean sprouts and mint. Set aside.
- In a jar with a lid, mix grapefruit juice, salt and oil. Secure the lid and shake vigorously. Pour dressing over vegetables and toss.
- To serve, divide vegetable mixture between 2 plates. Divide chicken or cut salmon in half and place 1 piece atop each plate. (Alternatively, add the chilled or gently warmed chickpeas to the vegetable mixture.)
- Top each plate with half of the avocado.
Adapted from 60 Seconds to Slim by Michelle Schoffro Cook
