What is an Anti-Inflammatory Diet? Could you benefit from one?

I recently saw the results of an Australian Study, published in the British Journal of Nutrition, which indicated that eating an anti-inflammatory diet could reduce depression in midlife.

Depression does not discriminate and can affect anyone.  In midlife depression can be caused by the affect of mood swings experienced in menopause, fear of growing older, feeling trapped caring for an aging parent.

The study ‘examined the association between the dietary inflammatory index (DII), which was developed specifically to measure the inflammatory potential of diet, and risk of depression in the middle-aged cohort of the Australian Longitudinal Study on Women’s Health.’

Over a 12 year period, more than 6,000 women with an average age of 52, were surveyed and the results indicated that women who were following an anti-inflammatory diet were 20% less likely to suffer from depression.

You can read the full findings of the study by clicking on this link

http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=10462536

anti-inflammatory diet

Further reading that I have done also indicates that major disease such as cancer, heart disease, diabetes, skin disorders, allergies and osteoporosis have all been linked to chronic inflammation.  So following an anti-inflammatory diet seems a logical way to minimize the risks.

What we eat affects our health in many ways and according to the Harvard Medical School:

Doctors are learning that one of the best ways to quell inflammation lies not in the medicine cabinet, but in the refrigerator.

What is inflammation?

Marcelle Pick, OB/GYN NP, from Women to Women has written extensively about inflammation and it’s affect on disease and ageing and I found the Women to Women website very informative.

Inflammation is caused when the immune system is not working effectively.

 To read more on inflammation and it’s causes click on this link below

https://www.womentowomen.com/inflammation/inflammation-is-it-affecting-you/

Symptoms of Inflammation

  • Body aches and pains
  • Weight gain
  • Skin outbreaks
  • Frequent infection
  • Swelling
  • Shortness of Breath
  • Diarrhea
  • Gluten Sensitivity

What is an anti-inflammatory diet?

An anti-inflammatory diet is based on foods high in anti-oxidants and high in fibre. Avoid foods with high sugar and saturated fats. You won’t find soda or refined carbohydrates on the list for anti-inflammatory diets. Instead, you should be eating a variety of colourful vegetables as well as :

Wholegrains

Include quinoa, couscous, brown rice, oatmeal and wholegrain breads.

whole grains

Fatty fish

Salmon, tuna and mackeral are high in Omega -3

fatty fish such as salmon are anti-inflammatory foods

Dark leafy greens

Include Spinach, kale, broccoli each day.

spinach for anti-inflammtory

Nuts

walnuts

 

Olive Oil

Olive oil

 

Berries

berries - anti-inflammatory foods

Ginger

Ginger

Of course, you can have your cake and eat it  – if it contains the right ingredients.  This Healthy Cake Recipe  from The Blogger’s Lifestyle is a treat you can certainly add to your list!

anti-inflammatory cake

 

Or try this Anti-Inflammatory Drink https://www.kathleenaherne.com/hot-green-drink-low-carb/

 

Anti-inflammatory green drink

Let’s Keep Sizzling!

 

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23 thoughts on “What is an Anti-Inflammatory Diet? Could you benefit from one?

  1. Suzi T

    As a past Home Economics teacher I always used to tell kids that good health started with what they ate. It’s so nice to see you say that here.

    Reply
    1. Sue Loncaric Post author

      Thanks Suzi! It is so important to look at what we eat and I am absolutely flabbergasted to see children drinking soft drinks and fast food as a way of life. I’m all for moderation and the occasional treat is fine but children need to learn what is a treat and what is healthy.

      Reply
  2. Melinda Mitchell

    Hi Sue! I’ve visited before, but today’s visit is brought to you by Terri Schrandt.
    I love the name of your blog!!
    And oh so true, about the diet! When I eat right, my gluten sensitivity is calm, and I feel better all around!
    And my depression symptoms are less as well.
    Great article!

    Reply
    1. Sue Loncaric Post author

      Hi Melinda! Thanks for visiting again and I’m pleased that it was through my friend Terri. Diet is so important isn’t it? I don’t mean starvation diets but eating sensibly for health and well being. I hope you visit again soon. Have a lovely day!

      Reply
  3. Terri Webster Schrandt

    Such an important article, Sue. We still know so little about what the effects of inflammation does to our bodies. Weight Watchers has retaught me how to eat more healthy foods (still allergic to walnuts, though). Extra weight in women causes a rise in estrogen and in midlife this can be harmful, as we see more incidents of breast cancer. Nice to hear fellow blogger, Melinda, agrees and sees results!

    Reply
    1. Sue Loncaric Post author

      Well done with the Weight Watchers Terri I saw your post on FB! Sometimes we just need a little education or reminder about food and what it can do to our bodies. It was lovely to hear from Melinda and I’m so pleased you found the article useful.

      Reply
  4. Rosemond

    Thank you for sharing. I didn’t know that an inflammatory diet set us up for an increase in depression. Depression seems at epidemic levels in those over 50 these days. Sharing this info with others so we can learn to include these items in our diets.

    Reply
    1. Sue Loncaric Post author

      Yes Rosie, a recent study in Australia found a link, although like every study you have to be careful how you take the results. In saying tha, what we eat is just so important and women going through menopause definitely experience mood swings and depression so anything that can help is a good option.

      Reply
  5. Doreen McGettigan

    I have issues with inflammation that I’ve been trying to get under control for 13 months. I was surprised (pleasantly) when my doctor suggested these same dietary changes.
    I have a lot of serious allergies and they thing a couple of bad reactions has my immune system exhausted.
    Great information!

    Reply
  6. Carol Cassara

    The funny thing about research is that it says one thing one year and another the next decade. Crazy stuff. This is the latest, that inflammation is at the root of many medical evils. We’ll see.

    Reply
    1. Sue Loncaric Post author

      Yes I know Carol, it is hard to know what to believe. I do believe the key is balance and moderation in all things – diet, exercise and life.

      Reply
  7. Debbie

    Great information! There is always so much conflicting information about what we “should” be eating. This is a helpful way to know how to eat healthfully without any gimmicks. Thanks for sharing at the Blogger’s Pit Stop.

    Reply
    1. Sue Loncaric Post author

      I know Debbie there is so much information and misinformation out there about our health. My philosophy is pretty basic really – exercise and a well balanced diet. Thanks for Blogger’s Pit Stop, I love linking up each week!

      Reply
  8. Leanne

    I’ve read a lot about depression/seratonin uptake and seeing that Seratonin is formed in the gut as food digests, having efficient digestion means more Seratonin and less depression – win/win!

    Reply
    1. Sue Loncaric Post author

      So much information to read isn’t there Leanne and I’m not expert. However, I think processed foods do have a lot to answer for.

      Reply
  9. Molly Stevens

    Everyone is so freaked out about cancer, but the true prevention is diet and exercise. Not only for cancer prevention but for all chronic diseases. I’m a big proponent. I can always improve and since I love sweets, I’m checking out this cake recipe!

    Reply
    1. Sue Loncaric Post author

      I totally agree Molly! I have lost my mum, dad and brother to cancer but I do agree that diet and exercise play an important part in trying to combat chronic disease. I haven’t made the cake yet but it looks delicious!

      Reply
  10. Pingback: List Of Diseases Caused By Inflammation

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