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

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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)

 

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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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dealing with Diastolic Dysfunction

Diastolic Dysfunction as simplified in previous post – Explaining Diastolic dysfunction in simple terms, is a heart condition when diastole part is not functioning properly. 

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Before treatment, it must be accurately diagnosed since it has similar symptoms as Systolic Heart Failure. 

Treatment – first means a change of lifestyle & medicine (some doctors call it Cardiac Rehab), or an invasive option which is surgery to replace a damaged heart valve. And the following managements should be prescribed and supervised by your cardiologist.

  • strict control of hypertension

  • aggressive treatment of coronary artery disease

  • use of diuretics to control pulmonary congestion

  • use of vasodilators to make blood vessels open up, increasing in the size of the blood vessels allows more blood to flow through. This lowers the blood pressure and lessens the workload of the heart

  • use of beta blocker or calcium channel blocker to relax the heart muscle

  • or an ACE inhibitor to relax blood vessels and lower blood pressure. Helps the heart to pump more blood out to the body.

  • strict water and salt restriction to prevent congestion

  • weight control

How to take care of a family with Diastolic Dysfunction?

  • let them rest, shorten their working hours if possible

  • help reduce stress – anxiety and anger can increase heart rate and blood pressure. A relaxing and calm environment will help promote a stable heart rate and blood pressure

  • monitor their blood pressure and heart rate regularly

  • help them limit their salt intake

  • remind/give them their medicines on time

  • assist them to manage their weight and watch out for sudden weight gain that may be a sign of congestion

 

God bless your heart,
mitch.e

 

Medical References & Further Readings:

http://www.ncbi.nlm.nih.gov/pubmed/21861070

https://www.texasheart.org/heart-health/heart-information-center/topics/diastolic-dysfunction/

https://www.summitmedicalgroup.com/library/adult_health/car_diastolic_dysfunction/

https://academic.oup.com/bjaed/article/9/1/29/465857

 

 

Explaining Diastolic dysfunction in simple terms

This post will try to explain the condition called Diastolic Dysfunction in layman’s term.

First, we have to know the two parts to the pumping action of the heart. You can use the photo below as reference.

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1. Diastole – first part, when blood collects in the lower heart chambers (left & right ventricles)

2. Systole – second part happens once the ventricles contract and blood is pushed from the right ventricle to the pulmonary artery and from the left ventricle into the aortic valves.

Diastolic Dysfunction refers to when diastole part is not functioning properly. The heart stiffens and ventricles do not relax so they cannot fill with blood and causes blood to “dam up” in other parts of the body.

Pressure in the ventricles then increases as blood from the next heartbeat tries to enter. This leads to extra pressure and fluid building up in the vessels of the lungs (referred to as pulmonary congestion) or in the vessels that lead back to the heart (referred to as systemic congestion).

Pulmonary congestion – causes fluid to leak from these vessels into the lung alveoli, causing pulmonary edema. This condition clogs oxygenation of blood in the lungs, resulting in shortness of breath and in worst case scenario even death if the condition is not discovered and treated actively.

The systemic congestion – has detrimental effects on other organs in the body such as the kidney and liver, as a result of poor organ perfusion. Swelling and congestion may also occur in the legs and within the abdomen.

Causes and Symptoms:

The major causes of Diastolic Dysfunction –

  • Obesity and unhealthy lifestyle

  • High blood pressure

  • Hypertrophic cardiomyopathy (the walls of the heart become thick and stiff)

  • Aortic stenosis (narrowing in one of the heart valves)

  • Coronary artery disease

  • Restrictive cardiomyopathy (scars or deposits that make the heart muscle stiff)

  • Aging

Symptoms can be from nothing to shortness of breath or labored breathing, unusual swelling of the legs/feet, and fast or irregular heart beat.

If you manifest the above symptoms and a family history of heart disease, consult a trusted Cardiologist and the following tests will help diagnose if you have Diastolic Dysfunction.

  • Chest X-ray

  • Echocardiogram (ECG)

  • Magnetic Resonance Imaging (MRI)

 

God bless your heart,

mitch.e

 

Medical references and for Further reading:

https://www.summitmedicalgroup.com/library/adult_health/car_diastolic_dysfunction/

https://academic.oup.com/cardiovascres/article/45/4/813/299300

https://www.news-medical.net/health/Diastolic-Dysfunction-Causes.aspx

https://www.healio.com/cardiology/learn-the-heart/cardiology-review/topic-reviews/diastolic-dysfunction