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.
*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)
*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)
*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)
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.
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?
saturated and trans fatty acids
alcohol & caffeine
sodas & other drinks with artificial sweeteners
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.
As promised, the following are the supplements I’ve been taking to alleviate symptoms and perhaps improve health. They’re either recommended or result of extensive research. Endo-sufferers may acquire some benefits from taking one of these supplements.
Ashwagandha (withania somniferia)
– may rhyme to that of black panther’s beloved homeland. It is an Indian herb and known to be a potent Ayurvedic medicine with many healthy benefits. Read previous post – The anti-stress Adaptogens
– Used for more than 2500 years, it is known as the “strength of the stallion” because it is traditionally used to strengthen the immune system and also referred to as the Indian Ginseng. I take this in capsule form since it is more practical than consuming it as food.
– became my instant favorite fruit/supplement. And here’s why; helps improve immune function, decreased blood pressure, high in vitamins C, A and K, prevent cancer, lower risk of Urinary Tract Infection aaand half a cup contains only 25 calories. I usually add it in baking oatmeal cookies or drink store-bought organic cranberry juice. Also a great healthy snack as trail mix – combine with nuts like almonds, pistachios or hazelnuts, oats and other dried fruits.
Chasteberry (vitex agnus-cactus)
– This herb provides a precise indication which is to ease Endometriosis symptoms. A Mediterranean and Central Asia native, this tiny berry (as small as peppercorns) alleviates PMS (Pre-menstrual syndrome) symptoms, increase lactation, and treat menstrual symptoms while balancing hormones. It’s said, that effect will take months to be noticeable.
– perhaps, a separate post is needed for the advantages of taking chasteberry/vitex.
Evening primrose Oil
– from the seed of primrose hence the name, used by pregnant women to prevent high blood pressure (pre-eclampsia), shorten labor and prevent late deliveries. It is also used for PMS, breast pain, and most importantly endometriosis.
– Essential fatty acids are necessary in bodily functions but our bodies can’t produce them. Evening primrose oil contains “essential fatty acids” which is the building block for cell membranes and other hormones. Essential fatty acids also seem to help decrease inflammation related to conditions such as arthritis and eczema.
– I discovered this in tea bags from a local herb store while buying other supplements I mentioned above. This tastes so good and has many health benefits, too. It boosts fertility in women, aids the immune system, protects the heart, supports faster metabolism (ooh, I like!) and regulates hormones.
– the tea is made from dried raspberry leaves and has a bunch of vitamins and antioxidants, including vitamins B, C, & E, potassium, iron and magnesium. So this tea, aside from its health benefits on women is also good for men and their cardiovascular health. Like peppermint, this tea is beneficial for those suffering from cold, flu, psoriasis, eczema, acne, obesity, indigestion and constipation.
– yes, one of my favourites in the list and will also make a separate detailed post on this. Alongside chlorella, is the most talked about superfoods because of its powerful nutrition-packed profile. Believed to boost the immune system and detoxes heavy metals (especially arsenic), prevents cancer, reduces bad cholesterol and lowers blood pressure.
Taking these supplements may require more validation by research and studies, but it has proven to be helpful in my case. There’s no harm in trying, in fact nature is the best physician. We might as well believe in these herbs God has blessed us, to help us and ease our sufferings.
God decided to do certain things in a certain way,
and why He did this is a secret known only to Him.
– Paulo Coelho
Pre – operation, I would have diarrhea and extreme lower back pain every menstrual period. The reason for this was explained later on by the laparoscopy procedure done to me. They found out that my posterior uterus adhered to the intestines already. And you could imagine the monthly agony I went through, I felt like dying every time. Area/s affected by endometriosis will most likely manifest symptoms of pain & discomfort yet some cases I read are asymptomatic (oh lucky them!)
To simplify its definition – Our womb (uterus) is where a baby grows when pregnant. Endometriosis is a disease in which the kind of tissue that grows inside the uterus grows outside the uterus.
Our womb (uterus) is where a baby grows when pregnant.
Endometriosis is a disease in which the kind of tissue that grows inside the uterus grows outside the uterus.
The procedure provided a great relief but it was short-lived. For new findings of cysts, adenomyosis and enlargement of uterus were seen recently as bleeding becomes heavy again. I regret relying on the temporary relief of surgery. I thought that was it and oblivious of what could have been a chance for me to be healthy-er.
Many studies showed that unhealthy diet, chemicals and environmental pollution, lifestyle and mostly stress, compounded over time are the culprits behind our afflictions. Though there is no clear explanation for the cause of this illness, I believe that I’m guilty on the “work-related” stress, environmental factors and unhealthy eating which brought me to this present state of health.
it’s not too late…
About a month ago, I become a member of Endometriosis Philippines Group, and it’s heartwarming to belong to a group that knows exactly what you’re going through, to have an advocacy and bring awareness to this disease.
Next post I will share the medicines, supplements, homeopathic medicines and vitamins I took or currently taking, which provided relief or just a waste of money. Of course, my body’s reaction can be entirely different from yours.
a natural substance considered to help the body adapt to stress and used to improve the health of adrenal and immune systems.
Nowadays it’s so easy to get stressed, ‘stressors’ are everywhere. The main cause why our bodies release stress hormones like cortisol and the side effects? too many to mention… Coffee and sugar become momentarily cures and quick fix. Fortunately, nature has the answer – and these are the adaptogens, natural herb that help our bodies adapt to stress and resist fatigue.
Long before pharmaceuticals began producing drugs, adaptogens have been used in Chinese and Ayuverdic medicine for centuries. They are proven safe for long term use. Phytotherapy refers to the use of plants for their healing abilities. And adaptogens are a unique class of healing plants. They help balance, restore and protect the body.
the Fab four Adaptogens
Maca – is like turnip, and an adaptogen from the highlands of Peru. The highly nutritious root has been a staple of Andean cuisine for thousand of years.
Moringa – known here in the Philippines as “malunggay” and the leaves are added in soup and other dishes. Moringa leaves are used to treat high blood pressure, improve digestion, regulate blood pressure and reduce inflammation. Consumption of leaves are recommended foe nursing mothers to enhance milk production. And also given to children to get rid of intestinal worms.
Ginseng – the most well known adaptogen. The roots of the plant “Panax” ginseng are the medicinally valued part of Asian ginseng. It is extensively used in Chinese medicine for treating all kinds of ailments.
Ashwagandha – often referred to as the Indian ginseng. It is a medicinal plant widely used in the ancient Ayuverdic medicine. It regulates the immune system and eases anxiety.
for sharing purposes only, I’m not selling these herbs 🙂 I’m taking some of the herbs mentioned above that made me feature this topic, hope this helps.
I will regularly update this recipe with different versions of Pinoy-style BBQ 🙂
so pls like and subscribe!
What is “Filipino Pork BBQ”?
marinated slices of pork meat in bamboo skewers and grilled to yummy-ness (so all you need is to grab as much BBQ sticks as you want and enjoy:)
We Filipinos have two distinct flavors in our palates – Sweet and Salty. And I think we have perfected our recipes to fuse these two great flavors, which makes this dish very delish!
And one tip – I like to dip this BBQ with spicy vinegar (pinakurat -local vinegar with spices like garlic, red chilies and pepper)
okay here’s the recipe…
prep time: a day (skewering takes forever!)
good for at least 4 hungry tummies
what you need:
2 lbs pork (use butt or belly just remove the skin) sliced
1 cup soy sauce
lemon juice or calamansi (our local lime)
1 cup banana ketchup
1 small garlic, peeled and smashed
1 small onion minced
1/2 cup Sprite or 7UP
5 tbsps dark brown sugar
salt and pepper to taste
combine all these ingredients, yes with the pork, in a mixing bowl, as if you’re massaging the meat being prepped for grilling 🙂
I suggest marinating the pork overnight. this will ensure that flavors will be absorbed completely by the meat. If you’re in a hurry you can marinate for at least 1 hour.
this BBQ is actually easy to make, its the marinating and skewering that takes long. You can always skip the skewering process. But this dish is well-known as BBQ sticks and I grew up with these yummies, helping my nanay in our humble kitchen. And tasting is my field of expertise 🙂
the hardest part – skewering the pork slices using bamboo sticks or skewers (kebab-like)
grill the pork and baste each side with the left over marinade.
and these mouth-watering Pinoy BBQ sticks are ready to serve!
Here’s a super simple – no fuss – Bagoong fried rice recipe that you can cook in a snap, but you must have at least 3 tablespoons of a good shrimp paste, I think you can purchase a bottle from groceries. I used here the one my “Nanay” (grandmom) made for me. I believe it took me about 15 minutes or less to cook this fried rice. Pair it with your main course like pork adobo or roasted pork ribs makes a fantastic meal.
I adopted this recipe from a Thai dish I tasted and adjusted it a little. I’m sure you will like this version of mine plus you get to use your left-over rice, nothing gets wasted and everyone’s happy. Even happier after they try this 🙂
prep time:less than 15 minutes / good for 2-3 pax
3 tbsp bagoong (shrimp paste) – but you can add some more if you desire 🙂
3 tbsp oil
2 cloves garlic, minced
2 eggs (scrambled and fried then cut into strips)
3 cups day-old rice
1 tsp soy sauce
salt/pepper to taste (optional)
Begin, by heating the oil in a frying pan.
Add garlic, and fry until golden brown.
Put the bagoong (shrimp paste) and let it simmer a little then add the left-over rice.
Mix the rice and bagoong, marry them with flavors while adding a teaspoon of soy sauce.
lastly, bring in the strips of fried egg. add pepper/salt as you like.
I’m sharing more family recipes, yep tried, proven and tasted recipes. there’s more to come so please like and follow my page.
So, here’s one family favorite (actually 🙂 we have a lot of favorites) the Filipino version of Beef steak. I used round steak cut thinly for this dish. And of course with vegetable side dish as I always do.
what you need:
2 small pcs calamansi
1/2 kilo lean beef, sliced thinly
1 cup water
3 tbsp soysauce
oil for frying
1 large onion cut into rings
2 cloves garlic, minced
salt & pepper
serves about 4
45 mins prep time
marinate meat with salt & pepper for at least 15 minutes
saute the garlic, pan fry the beef until slightly brown.
add water, cover and simmer for 30 minutes until meat is tender.
stir in soy sauce, then add onions.
(optional) you can also add 1 tbsp of brown sugar if you like
when meat is already soft and tender, squeeze calamansi before removing from heat.