Inflammation and Anti-inflammation

2018 June
Costa del Sol, S.L.
Newsletter
Inflammation and
Anti-inflammation
Infection and inflammation are often used interchangeably,
but they’re not the same.
The difference between an infection and an inflammation
is that an infection is an attack by microorganisms;
this could be a virus, bacteria, or fungal
attack on the body, as with colds, sore throats, and
pneumonia.
Inflammations are non-bacterial: an irritation, pain,
swelling, fever, etc.
By Anni Dahms
Owner of the retail chain
ANNI’s VITAL SHOP. Nurse- &
Health specialist, Biopath
and Nutritional Adviser.
Both conditions are often
categorized as inflammation,
and this can seem quite confusing.
Inflammations are an
extremely vital part of our
immune system, and they
often disappear rather quickly.
However, sometimes an
inflammation can become
chronic. This might be a
result of mistreating your
body: Too little exercise,
smoking, contaminated air,
stress, poor diet etc., which
means the immune system
has to take on more than it
can handle.
It is the opinion of many
medical researchers, that
inflammations can lead to
a myriad of illnesses. For
instance, it affects our bodies
negatively and advances our
aging process.
New research suggests that
inflammation can be linked
to many of our modern-day
epidemics, such as cancer,
heart disease, diabetes, joint
problems, and psychological
illnesses. There are even
scientists that are linking
inflammation to depression.
By making sure that we
have healthy lifestyles, we
can improve our everyday
and feel strong, happy, and
at ease. We can, by living
healthier, slow down aging
and reverse the deterioration
of the body.
When I say healthy lifestyles,
I don’t just mean healthy
foods. I mean the whole
package: a proper way of
life with plenty of exercise,
gratefulness, and good eating
habits…combined with
good sleep patterns.
Ayurvedic medicine says that
stress is diminished through
a proper circadian rhythm.
This entails that you go to
bed at 22:00 and wake up
with the sun.
Speaking of—I have recently
read a powerful quote
from the father of Indian
medicine. He announced,
“Ayurveda is the holy science
of life and benefits all mankind,
both in this life and the
next.”
It’s alright if it is challenging
for you to change your lifestyle,
but it should never
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ecome another stress factor.
There must still be room for a
normal life.
If you have many things that
you would like to change,
split them into smaller bites.
Also, for instance, tell yourself
that you are on your way to
an anti-inflammatory lifestyle,
then you have a better
chance that your changes will
be permanent. If the changes
feel difficult to maintain, then
think of the upsides of preventing
a sickness rather than
curing them.
You can get a degree of
inflammation measured with
a CRP(C-reactive-protein), it is
a substance, which is formed
by inflammation in the liver.
CRP is measured in the blood,
so a blood test could give
some clarity.
The diet
Your body and mine—the
bodies of everyone, are built
by the food we consume and
absorb. Going all the way
back to Hippocrates, who
wisely said, “We must consider
our food medicine, and our
medicine food,” shows us just
how true this is.
You will experience that an
anti-inflammatory diet will
do you good, and strengthen
your immune system, whilst
making you feel better, both
physically and mentally.
Personally, I tend to eat my
emotions from time to time.
Especially when I’m worried,
stressed, sorry, or just plain
tired. I’m constantly working
on getting more discipline
into my food habits and think
I’m seeing progress. The good
thing is that I feel it as a negative
experience when I mess
up. On the other hand, I also
instantly feel good when I’m
eating correctly.
It might be a good idea to
plan your meals one week
ahead of time.
Eat plenty of fiber rich foods,
such as vegetables. The fiber
in your food, will help stabilize
your blood sugar.
Most vegetables work as an
anti-inflammatory. Make sure
that you get lots of colors into
your everyday meals. It is a
joy for the eye and therefore a
joy for your digestive system.
Vegetables also have their
own healthy properties, like
eggplant, broccoli, all kinds
of kale, onions, peppers of all
colors, tomatoes, all types of
lettuces, and beets.
Use the vegetables in
smoothies, as raw food,
baked, roasted, or in vegetable
soups, and perhaps mixed
with red lentils, which will fill
you up and tastes lovely. Vary
your approach as you see fit,
and consider using almond
milk for your smoothies.
Make sure that your food has
a delightful taste, preferably
with a variety of spices.
You can make many great
sauces with avocado, tomato,
garlic, plenty of herbs, olive
oil, and lemon juice. There
are many herbs that have
an anti-inflammatory effect
(for instance thyme, oregano,
rosemary, ginger, basil,
chili, turmeric, coriander, and
capers) on your body. The
options are only limited by
your imagination.
Consume nuts and almonds
together with seeds such
as sesame (perhaps in the
form of tahini) that are rich in
omega-3. Be aware that you
can also get almonds through
almond milk and almond
butter. The same is true for a
variety of other nuts.
You should also enjoy berries,
fruits, and legumes. They do
not only work as a natural
anti-inflammatory, but are
also a source of antioxidants.
Anti-inflammatory fruits and
berries are: pineapple, apricot,
blueberry, lemon, cherry,
melon, apple, raspberry,
papaya, and others.
For your general health it is
beneficial to eat 5 - 6 small
meals daily. It is good to start
your day with a glass of warm
water with some lemon.
Make sure that your meals
are prepared with quality
ingredients, homecooked and
chosen with careful consideration.
Include quinoa and
chia seeds in your daily cooking.
You can find many easyto-follow
recipes online.
When I gave courses on nutrition,
I always asked the participants
to write down what
they had eaten and drunk in
the 3 days prior. From that we
could often discover what our
weaknesses and strengths
were, and where it was
important to change.
It can be a good idea to do
the same for yourself, and
perhaps one or more of
you friends, whom are also
interested in eating a inflammation
lowering diet. It is
very likely that as a group
following the diet, you have a
higher chance of success.
Stay away from foods containing
gluten, dairy products
with lactose, and sugar. Feel
for yourself which dairy products
you can tolerate, such as
yogurt.
Don’t drink too much wine,
but it is beneficial to enjoy a
single glass occasionally. Red
wine is anti-inflammatory.
Do not drink more than
one cup of coffee daily, but
instead enjoy one of the
many interesting tees, such as
green tea, matcha, turmeric,
nettles, dandelion, rooibos,
and licorice.
Using olive oil is very healthy,
use the one that is as dark
green as possible. Also enjoy
ecological butter on your
bread responsibly. This also
contains omega-3 oils.
Avocado and coconut oil are
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also great and healthy sources
of fat.
Eat a little bit of light meat
and fish, preferable fat fish,
such as salmon, mackerel,
and herring.
If you need some bread, then
consider baking it yourself
with, for instance, buckwheat,
desiccated coconut, or
almond flour.
Dietary supplements
• Make sure to get plenty of
omega-3 oils. Experts believe
that 3 - 5 grams of fish oil, can
help reduce inflammations.
Omega-3 oils are basically
miracle oils. They help with
many things, from being
anti-inflammatory, to fighting
wrinkles, stress, and anxiety.
Omega-3 oils are seen as
essential. This means that
we cannot form them in our
body ourselves, but they have
to be supplied with food or as
a dietary supplement.
• Stay away from the many
bad omega-6 oils, which can
start to create inflammations
in your body.
• Probiotics are living microorganisms,
also called lactic
acid bacteria; they, too, have
an anti-inflammatory effect.
It is important to strengthen
your intestinal flora. When
you buy probiotics, then
it might be a good idea to
change the labels, which
often contain different intestinal
bacteria. There are new
discoveries being made every
day about the importance of
the intestinal flora. 80% of our
immune system originates
from our intestinal system.
• Take a high quality and
versatile vitamin/mineral
product.
• Supplement with extra
vitamin-C, ideally with bioflavonoids.
• Vitamin-E is good for antioxidants.
• Selenium works especially
well with vitamin-E.
• Ginger is anti-inflammatory.
• Curcumin from turmeric is
generally strengthening, and
anti-inflammatory.
• Garlic is also part of the
anti-inflammatory family.
Tips
To live an anti-inflammatory
lifestyle has been a long and
interesting journey for me. It
came with many experiences,
quite a few stops, and a
few too long breaks, before
picking up where I left off. I
have discovered that it really
pays off to keep a low level
of inflammation in the body,
which has become realistic
for me, even with a busy lifestyle.
I have neither the time
nor the energy for a great
health revolution, but I try my
best in my daily life.
• Even though food and
supplements are important,
there are also many other factors,
which play a role in an
anti-inflammatory lifestyle.
• Exercise is important.
Exercise strengthens the
immune system and works
anti-inflammatory as well.
You should get some sort of
exercise at least once a day.
It could for instance be a mix
between strength training
and stretching exercises,
which improves your flexibility.
Make sure that all your
muscle groups are moved.
It should be exercise that
suits you – the exercise
should not be exaggerated;
this could have the opposite
effect. It might be worthwhile
getting a personal trainer
whose focus is on you. If you
have a trainer once a week,
you can continue on your
own 3 - 4 times a week.
• If you are more stressed
than you ought to be, stop
what you are doing and revisit
your approach to the situation.
Perhaps you should start
doing yoga. Speak to your
yoga teacher about which
kind of yoga could be beneficial
to you.
• Be grateful. Use your eyes
and senses to notice all the
beauty that surrounds you.
• Make a conscious effort to
bring joy into your life.
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