anti inflammation Archives - The World of Health

Better Health With An Anti Inflammation Diet

Learn how to improve health and reduce pain with an anti inflammation diet. Exploring different anti- inflammation diets. Including the the type of healthy foods you can eat on an anti-inflammation diet, including some simple and easy anti inflammation recipes.

What Is An Anti Inflammation Diet?

The word anti-inflammatory basically means that it is something that reduces inflammation; such as swelling, pain, redness in the body.

An anti inflammatory diet is used to help treat or eliminate health conditions or issues caused by inflammation.

An an anti inflammation diet eliminates foods known to increase inflammation and increase foods that help fight against inflammation.

Another thing an anti inflammation diet should do that most don’t talk about, is help eliminate or reduce stress. As chronic stress is a major cause of inflammation and disease of the body.

Typical Anti Inflammation Diet

Most common anti inflammatory diets include lots of healthy clean fruit and veg, nuts, legumes, fish, superfoods, healthy fats such as olive oil, foods rich in probiotics and prebiotics. Foods high in nutrients, vitamins, minerals and antioxidants such as Vitamin D, Magnesium and EFA’s.

Anti Inflammation Diets Are Used To Treat

Anti-inflammation diets are used to help manage and eliminate things like arthritis, chronic pain, fibromyalgia, headaches, joint pain and sprains, neurological symptoms such as seen in Alzheimer’s, Dementia, Lyme Disease, M.S.

There are a variety of well researched anti-inflammatory diets use for specific conditions such as the Bredesen Protocol for Alzheimer’s and Dementia. Alongside the DASH diet and Mediterranean diet which are used to just generally reduce inflammation in the body.

According to research the DASH diet helps lower blood pressure and blood sugar, cholesterol, inflammation and weight.

While studies show that those living of the Mediterranean diet have a much longer healthy life comparison to those on the more Western diet.

The anti inflammatory Mediterranean diet’s foundation is high in fruits, vegetables, healthy oils and healthy fats, fish, whole grains and nuts. Foods traditional eaten in the Mediterranean diet of Greece and Italy.

The DASH diet is similar with lots of fruit, vegetables, lean protein sources such as fish, chicken, healthy fats such as vegetable oils, nuts and seeds with a push for more low-fat dairy products. It tries to eliminate or limit processed sugars, saturated fats, high sodium from the diet.

Anti-Candida diet is used to help reduce inflammation and gut issues from many conditions such as M.S, M.E., Fibromyalgia and Lyme Disease where candida or bacterial over growth seems to be a major issue.

Anti candida diets reduce anything that will feed the candida, this sort of diet normally includes the elimination of sugars, processed foods, fungi such as mushrooms and fermented foods such as beer, wine, yeast and gluten, such are often regarded as a gluten free diet.

Achieve Better Health With An Anti Inflammation Diet. Recipes to reduce chronic disease and inflammation

Anti Inflammatory Recipes

Here is a few anti-inflammatory diet recipes

Anti Inflammatory Breakfast Recipes (also gluten free)

Smoked Salmon Omelette (with optional salad)

2 organic eggs
Optional pinch of black pepper
1 teaspoon of olive oil
50 gram of smoked salmon
Optional
Pinch of black pepper
Finely chopped shallots or chives.
Spinach or Salad

Instructions

Beat or whisk eggs

Add a pinch of black pepper

Add oil to frying pan

Continue to beat or whisk eggs until fluffy add to hot pain

Add in salmon and optional shallots or chives to pain.

Flip and cook evenly to preferred taste.

Serve with a bed of spinach or salad

Avocado Egg & Rye Toast

1 Small Avocado
1 Boiled or Poached Egg
Toasted Rye Bread
Optional healthy butter

Boil or poach egg

Toast rye bread to your preference

Mash or slice your avocado

Spread your toast lightly with healthy butter or with mashed avocado ( or add sliced avocado)

Then place your poached egg or boiled egg sliced on top

YUMM!

Green Superfood Smoothie

I Green Apple
2 Inches Cucumber
1 Banana
1 Handful of Spinach
approx 200 – 300ml of water or coconut milk
1 scoop of superfood powder

Blitz everything together add more water or coconut milk to suit your preferred consistency and taste

Superfood smoothies are perfect for an anti inflammation diet, today you can get easy access to so many different superfood powder mixes that are so easy for convenience. A great way to make sure you get enough of your greens on a daily basis.

Anti Inflammatory Lunch & Dinner Recipes (also gluten free)

Greek and Mediterranean salads are often highly recommended for an anti inflammation diet here is 2 traditional ant-inflammatory salad recipes.

Traditional Greek Salad

Traditional Horiatiki Recipe

1 Cucumber
1 Green bell pepper
4 Medium Tomatoes
1 small Red onion
1 Block of Feta Cheese
Handful of Kalamata Olives
Extra Virgin Oil
Red Win Vinegar
Oregano
Salt to taste

Cut cucumbers and tomatoes to preferred size.

Slice red onion and green bell pepper, place in a large dish.

Add olives, then cubes or break up feta cheese

Then add dressing: Mix extra virgin oil , red wine vinegar and herbs together

Mediterranean Salad

Cucumber
Tomatoes
Salad Leaves
1 Small Red Onion
1 Tin of Chick Peas and/or Fish
Olives
Extra Virgin Olive Oil & Balsamic Vinegar( or red wine vinegar) for dressing

Cut cucumbers and tomatoes to preferred size.

Slice red onion

Add salad leaves

Add chick peas and/or fish

Then add dressing: Mix extra virgin oil and vinegar together.

Anti Inflammation Diet Soup Recipe

Carrot & Bean Soup

500 gram carrots (organic when possible)
1 tin of butter beans (drained)
1 onion
1- 2 cloves of garlic
1 x gluten free stock cube
1 – 2 tablespoons of olive oil or coconut oil
Optional For Creamy Texture: 1 dollop of Greek Yoghurt or Coconut Cream or a tablespoon of Tahini. (add to blending just before serving)
Optional spices; Coriander & Turmeric or a mix of Coriander & Ginger.

Chop onion and place in a pain with 1 clove of garlic and 1/2 tablespoon of oil

Add grated carrot.

Add spices and fry until soft.

Then add about 1 litre of stock slowly simmering for about 40 min – 1 hour.

Add any extra salt and spices to suit preference.

Once cooked add to blender and add coconut cream, yoghurt or tahini to bring in some creaminess to the soup. Then serve

Wild Rice Fish & Pea Risotto

1 Cup of Wild Rice
Approx 2 cup of veg stock
Zest of 1 small lemon
1 Glove Garlic
I Tablespoon of olive oil or butter
1 x 2 Cups of Peas
Optional Grated Parmesan
Optional serve with a bed of salad

Combine wild rice, vegetable stock, lemon zest and juice of garlic in a large pan and bring to boil. Cover the pan with a lid, reduce heat and simmer for approx 40-45 minutes; stir to stop sticking to pan or burning.

A few minutes before removing rice from heat add peas ( 5 minutes if frozen)

Remove rice from the heat; add parmesan or other grated cheese and butter. Replace lid and allow to steam for 5 minutes; then fluff with a fork.

Creating Anti Inflammation Diet Recipes

Make a list of all the anti inflammation foods that you could include in your anti inflammation diet.

There are so many anti inflammatory foods and anti inflammation recipes out there, that are easy to adapt and make your own.

Chronic Stress And Inflammation

Other than changing to an anti inflammation diet, when both preventing and treating inflammation it is important to learn how to manage and reduce your stress levels. Chronic stress is a major cause of inflammation and dis-ease.