the Best Anti-Inflammatories you should eat

Inflammation is our body’s natural response as discussed in previous post – What are food – inflammatories? 

Here, we will talk about the best foods that fight inflammation.

 Whether you are an endo-sufferer or simply health-conscious, you will get some helpful recommendations in this post.

Nowadays, people get sick easily and there more cases of cancer, cardiovascular diseases and diabetes. Also known as modern-day metabolic diseases. My grandmother rarely falls ill because in their time they’re taught to eat veggies and fish.

Stress, environmental toxins, pandemic lack of sleep, unhealthy diet and sedentary lifestyle can all contribute to inflammation.

I cannot emphasize enough the importance of good nutrition. 

Even the bible have spoken a lot about it. “He gives food to every creature, His love endures forever.” – Psalm 136:25

As promised here are the best anti-inflammatory foods;

  • green leafy vegetables

  • fruits like anti-oxidant rich berries

  • herbs and spices including turmeric, cinnamon, etc. 

  • spirulina

  • fish

  • whole grains

  • nuts

assorted vegetable lot

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*Broccoli is an example of cruciferous vegetables. It is highly nutritious and is rich in sulforaphane – an anti oxidant and anti-inflammatory that fights inflammation by reducing levels of cytokines and NF-kb. Sulforaphane is a sulfur-containing compound that gives it a bitter bite. Another superfood is spinach. No wonder it’s the favorite of popeye 🙂 Spinach is packed with anti-inflammatory carotenoids – pigments that give them it’s color (1,2)

*Fruits like berries are packed with anti-oxidants, fiber, vitamins and minerals. Berries have anthocyanins which are effective anti-inflammatories and improve immunity. Polyphenols reduce the risk of chronic metabolical diseases and give the fruit its beautiful bright colors. (3)

abundance agriculture bananas batch

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*Fish is an excellent source of omega-3 fatty acids, EPA & DHA. Great choices are wild salmon, sardines, herring, mackerel and anchovies. Omega-3 is mentioned in what to do when you have both endometriosis & adenomyosis (4)

 

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*Whole grains are considered whole foods. Our stomach digest grains slowly, thereby minimising sudden spikes in blood sugar that promote inflammation. They are also a good source of magnesium. (5)

 

brown nut lot

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*Amino acid tryptophan on nuts lower pain sensitivity and examples of nuts are almonds, hazelnuts, walnuts and so on. High in omega-3 fatty acids, some of the phytonutrients in walnuts are hard to find in other foods. (6)

 

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Spirulina, turmeric and other herbals will be separately discussed in future post.

This type of assortment is very similar to a Mediterranean diet, while others call it Paleo diet. According to Harvard studies, chronic inflammation has been strongly linked to cancer, heart disease, diabetes, arthritis, depression and Alzheimer’s.

Best way to fight inflammation is with a healthy diet. 

 

Articles:

https://www.nhmrc.gov.au/health-topics/nutrition

https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

https://www.ncbi.nlm.nih.gov/pubmed/18541602

 

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What are food – inflammatories?

Food that can trigger an inflammation is considered an inflammatory. Women with endometriosis/ or adenomyosis should stay away from these inflammatories to lessen flare up & discomforts we experience regularly. 

Inflammation – is our body’s immune response, a natural response to protect itself from harm.

When our body is in continuous inflammation due to stress, bad habits & unhealthy eating, it becomes “chronic” manifesting into various symptoms such as; fatigue (loss of energy), digestive problems like diarrhea or constipation, skin issues, allergies, asthma, depression, anxiety, & high blood glucose levels.

With body in constant inflammation, our cells start attacking our body (auto-immune response). This results to many illnesses, e.g. rheumatoid arthritis, heart diseases and cancer.

 

So what are these inflammatories that we should get rid from our diet?

  • refined carbohydrates

  • processed foods

  • fast food

  • saturated and trans fatty acids

  • GMO food

  • conventional dairy

  • alcohol & caffeine

  • sodas & other drinks with artificial sweeteners

 

food alcohol beer foam

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After that very painful attack recently, I’ve made a decision to really eliminate the inflammatories in my diet. In our international community we call it – endodiet. 

I thought I was going to die in severe pain, while vomiting everything I ate that day. Perhaps, this is life-changing for me, optimistic as always, dealing with endometriosis while helping fellow endo-sufferers by sharing my story, learnings and researches. 

 

Usual expression, but it is true – food is medicine

Since inflammation can have so many triggers and there are inevitable factors such as pollution, injury or sickness. We have the power to control and be mindful of what we eat/drink to stay healthy or pain-free. Join me for further studies on how to help and manage our unique condition.

Next post we will discuss the best anti-inflammatories. 

 

 

Read more:

Having Endometriosis & Adenomyosis; avoiding hysterectomy by lifestyle/diet change

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

https://www.healthline.com/nutrition/6-foods-that-cause-inflammation#section2

https://www.medicalnewstoday.com/articles/248423.php

 

 

Having Endometriosis & Adenomyosis; avoiding hysterectomy by lifestyle/diet change

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This is the continuation of post what to do when you have both endometriosis & adenomyosis. 

If you are like me, sadly, having both endometriosis and adenomyosis – we have natural alternatives to deal with these conditions. No need to suffer in silence, I know entirely how you feel and the infallible agony you are going through, for I’m experiencing it too!

I sympathised with my endo-sisters in their 20’s or 30’s who had hysterectomy as their last resort. That’s what most doctors would recommend to end patient’s complain about pain.

But is it the only cure?

If there’s anything we can do to avoid the ousting of our wombs or ovaries, we would definitely jump on it right? Most especially when we’re still trying to conceive. We are often confronted with varying dilemmas of whether to have it removed or not, take synthetic hormones to mask the symptoms and pain, and the endless misconception that the pain we are feeling is “normal” for women during their menstruation. 

In Endometriosis Diet: Foods to Eat and Foods to Avoid, there are certain lifestyle choices that play a big role in the progression of endometriosis or adenomyosis. Foods can greatly influence the hormones, particularly estrogen balance, and can negatively affect us with these conditions. 

Both diseases are caused by what else – hormonal imbalance, usually an excessive of estrogen supply. The management for endometriosis and endometriosis is the conventional palliative therapy with pain medications and hormonal manipulation. Minor surgeries and the final course is hysterectomy. 

“Various published studies have shown that 12% of patients with Adenomyosis also have been diagnosed with Endometriosis in other sites outside the uterus, within the pelvis. As high as 62% of women who had hysterectomy were found to have this disease on pathology reports.” – alternativesurgery.com

Endo-diet for me seems unthinkable & impractical (pardon the candidness). Of course I want to be healthy but being able to eat only what is suggested ugh! is a punishment. And so I thought of improvising, tweaking it a little bit. I call it my hormone-helper nutrition. Long name alright, it is basically a diet of having mostly plant-based whole foods and some selected supplements. 

I still indulge on eating seafood, pork, free-range chicken but not red meat. I now avoid red meat, alcohol, artificial sweetener and other inflammatories. I also began reducing my calorie intake and monitor my calorie consumption. There’s a lot actually, but baby steps is crucial and really important.

So what is plant-based whole foods? 

Plant-based examples; almond milk, coconut sugar, whole grains, cereal, nuts, legumes, fruits – food that didn’t undergo processing. Organic and free from chemical or GMO’s. The supplements I’m taking are posted in herbal supplements. We may have different reactions and in Filipino saying “hiyang” when certain herb improves our situation. So I suggest to do baby steps, take supplements one at a time and monitor any response. 

Wellness practices – Lifestyle change

Exercise – when we sweat, our body releases endorphins. These are chemicals to help you become less sensitive to pain. It also triggers a positive feeling in the body, naming it “happy hormones”. Do you know that I went back to the gym and started doing dumbbell workouts, and I feel so good after workout. 

R and R (rest and relaxation) – living in constant pain can cause more stress. Making symptoms worse and you more anxious and sensitive to pain. So chill out, relax and practice deep breathing exercises. 

fitness girl hands lifestyle

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Acupuncture – this I have yet to try. It is a traditional Chinese therapy that uses fine needles to stimulate points in your body. It increases blood flow and releases natural pain-killing chemicals thus help us in pain during flare-ups. 

Counting Calories – which helps a lot in weight management. Using a mobile app to assist you, I have the free version of – Lose it! and thinking of upgrading to premium because of a continued effort to improve my condition.

lose-it-app

 

These are some points to consider or to try, paying tribute to my endo-community. I recently underwent some endometrial procedures, my doctor removed two benign polyps from my uterus (thank God) and so far I’m pain free! 

Having both endometriosis and adenomyosis should not dictate your life. It led however to a drastic awakening on my part, but I got up and continue to get up in spite the pain. Seek help and there’s always hope – #endohope.

 

 

 

Resources:

http://dietvsdisease.org

https://www.webmd.com/depression/guide/exercise-depression#1

https://www.thecut.com/swellness/2016/07/can-diet-and-nutrition-help-with-endometriosis.html

Read more:

My Endometriosis Story: Journey through Pain

endometriosis story: procedures 

endometriosis is different from period pains

herbal supplements for Endometriosis

endometriosis story: journey through pain 2