11 March 2024 , 15:20
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We shouldn't only worry about calories when it comes to eating food, as including certain things in your diet can also help prevent diseases like Alzheimer's and diabetes.
Unfortunately for us in the west, our diets quite often include refined foods that are high in fat, sugar and carbohydrates, such as cakes, white bread, crisps and fried foods - all of which can activate inflammatory processes in our bodies. Our immune systems are complicated, and some health issues can be triggered by unexpected things - like the foods we eat.
Some of the foods we consume on a daily bases can cause internal swelling in the body, known as inflammation. If left untreated, this can become harmful, and lead to serious health conditions like type 2 diabetes, Alzheimer's disease and obesity.
"What we eat makes a massive difference to our health. Diets which can boost chronic inflammation tend to include a lot of refined grains, foods fried in seed oil and high sugar foods and drinks," explained dietitian Dr Carrie Ruxton, an advisor to topical joint and muscle pain specialists Deep Relief.
Speaking to The Mirror, Dr Ruxton continued: "This increases the risk of joint pain and other health issues. In contrast, an anti-inflammatory diet is associated with improved inflammatory markers in the blood and tissues which can reduce inflammation in the body."
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Dr Ruxton shared four anti-inflammatory foods which you can include in your diet, which can help you reduce the risk of these health conditions. Firstly, she recommends oily fish, with is "the top anti-inflammatory food as it's rich in special fats, called omega-3s". She added: "A study in nutrients found that osteoarthritis - an inflammatory joint disease - improved after patients were given extra omega-3s, with researchers seeing a reduction in pain and cartilage breakdown."
According to a new report by Deep Relief called Maximising Your Personal Power Within, a whopping 93% of Brits suffer from joint and muscle pain, with almost six in 10 (58%) getting pain in the lower back, almost half (45%) in the shoulders and 38% in the knees. The consequences of muscle and joint pain can be devastating. According to Dr Ruxton, all joint pain should be treated immediately".
You should also make sure to increase your intake of fruit and vegetables. Dr Ruxton explained: "Studies show eating more fruit and veg reduces an inflammatory marker in the blood, called C-reactive protein. By lowering inflammation, fruit and vegetables help with blood sugar control and lower blood pressure and cholesterol levels. Inflammation is also core to the development of Alzheimer's disease and a pro-inflammatory diet has been linked with this condition."
She cited a study in the journal Neurology which showed that people who rarely consumed fruit and vegetables were at higher risk of developing Alzheimer's disease. Dr Ruxton also recommends eating "live yoghurt and other fermented foods".
She added: "An imbalance in our gut microbiota is associated with inflammation. Fermented foods are known to boost 'good' species of bacteria in the gut and help to reduce inflammation. This may help with certain gut conditions such as irritable bowel syndrome. Yogurt through an anti-inflammatory effect has also been shown to have a positive impact on gut inflammation and obesity."
Lastly, you should include beans and pulses (legumes), which "reduce inflammation as a result of lowering inflammatory markers in the blood". She added: "This may reduce inflammation to help people who are overweight or diabetic. Soy protein specifically has been shown to alleviate osteoarthritis symptoms."
If you have any concerns about inflammation, you should speak to your GP.