Interested in the effects of diet on your health? Here you will find articles in the category diet and food. With diet we include ingredients used in ordinary cooking, herbs, natural plants, beverages and other dishes.

Anti-Inflammatory Diet: How To Naturally Reduce Inflammation

Inflammation is not necessarily a negative. Inflammation is a natural process that helps your body heal and protect itself from injury. Despite this, inflammation can become harmful if it becomes chronic. Chronic inflammation can last for weeks, months or years - and can lead to many different health problems. That said, there is still a lot you can do to reduce inflammation and improve your health in general - something you will learn in our guide.

 

In this article you will learn, among other things:

  • What is Inflammation?
  • Causes of Chronic Inflammation
  • The role of diet
  • Foods to avoid
  • Foods you should eat
  • Sample Menu
  • Other Tips
  • Suggestions for an Improved Lifestyle
  • Conclusion

 

What is Inflammation?

Inflammation - or inflammation - is the body's way of protecting itself from infections, diseases or injuries. As part of the inflammatory response, your body increases the production of its white blood cells, as well as immune cells and substances such as cytokines. Together they help in the fight against infections. Common symptoms of acute (short-term) inflammation are redness, pain, warmth and swelling.

 

On the other hand, chronic (prolonged) inflammation can often occur inside the body without noticeable symptoms. This type of inflammation can lead to diseases such as diabetes, heart disease, fatty liver disease and cancer. Chronic inflammation can also occur if people are very overweight or under high stress for a long time. When doctors examine for inflammation and inflammation, they often test your blood to see if certain markers such as C-reactive protein (CRP), homocysteine, TNF alpha and IL-6 are present.

 

SUMMARY

Inflammation is a protective mechanism that allows your body to protect itself from infections, diseases or injuries. Unfortunately, inflammation can also become chronic, which can lead to the development of several different disease states.

 

What is the reason behind Inflammation?

Certain lifestyle factors - especially routine ones - can lead to inflammation. High intake of sugar or corn syrup is especially harmful and can lead to insulin resistance, diabetes and obesity. Researchers have also hypothesized that high intake of refined carbohydrates such as white bread can lead to inflammation, insulin resistance and obesity.

In addition, eating processed or ready-to-eat foods with trans fats has been shown to cause inflammation and damage to the endothelial cells located inside your arteries (blood vessels). Vegetable oils that are often used in processed foods are another possible aggravation. Regular intake can lead to an imbalance in the omega-6 and omega-3 fatty acid levels in your body, which some researchers believe can lead to increased inflammatory reactions. Excessive consumption of alcohol and processed meat can also have a pro-inflammatory effect on your body. In addition, an equally active lifestyle with a lot of sitting can be a major cause of inflammation that has nothing to do with diet.

 

SUMMARY

Eating unhealthy foods, drinking alcohol or sugary drinks or getting too little physical activity can be linked to increased inflammation.

 

The role of diet in the fight against inflammatory reactions

If you want to curb inflammation in your body, you should eat fewer inflammatory foods and focus on foods that can curb the reaction instead. Base your diet on coarse, nutritious foods that contain antioxidants - and avoid processed foods at all costs. Antioxidants reduce the levels of free radicals in your body. These reactive molecules, ie free radicals, appear as a natural part of your metabolism, but can lead to inflammation if there are too many of them.

Your personal anti-inflammatory diet should include a healthy balance of proteins, carbohydrates and fatty acids at every meal. Also, make sure you meet your body's needs when it comes to vitamins, minerals, fiber and water. One type of diet that is considered anti-inflammatory is the "Mediterranean diet", which has been proven to reduce the number of inflammatory markers such as CRP and IL-6. Low carb diets can also reduce inflammation, especially for those who are very overweight or have a metabolic syndrome. Many people also swear by the LOWfod map, and feel that it helps them a lot. In addition, a vegetarian diet has been shown to reduce inflammation - primarily due to the high content of antioxidants and healthy nutrients. Fibromyalgia diet is also frequently mentioned among rheumatics and those with chronic inflammatory reactions in the body.

 

SUMMARY

Choose a balanced diet and opt for ready-made foods while increasing your intake of coarse, anti-inflammatory foods packed with antioxidants.

 

Foods you should avoid

Some foods are associated with an increased risk of chronic inflammation. Think about reducing the consumption of or cutting out the following foods completely:

  • Sugary drinks: Soft drinks and fruit juice
  • Refined carbohydrates: White bread, white pasta, etc.
  • Desserts: Biscuits, sweets, cakes and ice cream
  • Processed meat: Sausages, cold cuts and minced meat
  • Processed snack foods: Biscuits, potato chips and baked goods
  • Some oils: Processed seed and vegetable oils, such as soybean or corn oil.
  • Trans fat: Food with partially hydrogenated ingredients
  • Alcohol: Excessive alcohol intake

 

SUMMARY

Avoid or limit the intake of sugary foods and beverages, processed meats, excess alcohol and foods high in refined carbohydrates and unnatural fatty acids.

 

Foods to Eat:

Include lots of these anti-inflammatory foods in your diet:

  • Vegetables: Broccoli, cabbage, Brussels sprouts, cauliflower, etc.
  • Fruits: Especially berries with deep, dark color, like grapes or cherries
  • High-fat fruits: Avocado and olives
  • Healthy fatty acids: Olive oil and coconut oil
  • Bold fish: Salmon, sardines, herring, mackerel and anchovies
  • Nuts: Almonds and other nuts
  • Peppers: Plain peppers and chili peppers
  • Chocolate: Dark chocolate
  • Spices: Turmeric, fenugreek, cinnamon, etc.
  • Tea: Green tea
  • We get a lot of questions about red wine. The rule dictates up to 140 ml of red wine per day for women and 280 ml for men. But as I said - limit your alcohol intake, and try to keep it to the weekends.

 

SUMMARY

It is best to eat a variety of nutritious foods to reduce inflammation. Some have better effects of certain types of diet than others.

 

 

1 day - sample menu

It is easier to stick to a new diet if you have a good plan. Here's a great sample menu that can get you started, which includes a day packed with anti-inflammatory foods:

 

Lunch

3-egg omelette with 1 cup (110 grams) mushroom and 1 cup (67 grams) cabbage, fried with olive oil

1 cup (225 grams) of cherries

Green tea and / or water

Lunch

Grilled salmon on a bed of green vegetables with some olive oil and vinegar

1 cup (125 grams) of raspberries over some simple natural Greek yogurt, with pecans in bits

Iced without sweeteners, water

Snacks

Paprika strips with guacamole

Afternoon

Chicken curry with sweet potato, cauliflower and broccoli

Everyday: Water

Weekend: Red wine (140-280 ml)

30 grams of dark chocolate (preferably at least 80% cocoa)

 

SUMMARY

An anti-inflammatory diet should be well balanced and include different strengthening foods for every meal.

 

Other Useful Tips to Reduce Inflammation

Once you've organized your new healthy everyday menu, you should also incorporate other healthy habits as part of an anti-inflammatory lifestyle:

  • Supplements: Some supplements can reduce inflammation, such as fish oils or turmeric.
  • Regular physical activity: Exercise can curb inflammation markers in your body and reduce the risk of developing chronic diseases.
  • Sleep: It is very important to get enough sleep. Researchers have found that poor night's sleep increases inflammation in the body.

Also read; 9 Tips for Better Sleep

 

SUMMARY

You can boost your anti-inflammatory diet by taking supplements and making sure you are sufficiently physically active and getting enough sleep.

 

Benefits of an Improved Lifestyle

An anti-inflammatory diet, in addition to exercise and good sleep can provide you with many benefits:

  • Improvements in symptoms of osteoarthritis, inflammatory bowel disease, lupus and other autoimmune diseases.
  • Reduced risk of obesity, heart disease, diabetes, depression, cancer and other diseases
  • Lower levels of inflammation markers in your blood
  • Better blood sugar, cholesterol and triglyceride levels.
  • Improvement in energy level and mood

 

SUMMARY

Adhering to an anti-inflammatory diet and lifestyle can lead to improvement in inflammation markers in the blood and reduce the risk of developing several different diseases.

 

Conclusion

Chronic inflammatory reactions are unhealthy and can lead to disease. In many cases, choices you make related to diet and lifestyle can worsen the inflammatory condition. You should choose anti-inflammatory foods to maintain good health, reduce the risk of disease and improve your quality of life.

 

Recommended Self-Help for Chronic Pain

Compression Noise (such as compression socks that contribute to increased blood circulation to sore muscles or specially adapted compression gloves against rheumatic symptoms in the hands)

Soft sooth compression gloves - Photo Medipaq

Click on the image to read more about compression gloves.

Trigger point Balls (self-help to work the muscles on a daily basis)

Arnica cream or heat conditioner (many people report some pain relief if they use, for example, arnica cream or heat conditioner)

Many people use arnica cream for pain due to stiff joints and sore muscles. Click on the image to read more about how arnica cream can help relieve some of your pain situation.

 

Questions?

Feel free to contact us at Our Facebook page or our Youtube channel. In the latter you can also find a variety of exercise programs, exercises and the like that can be useful for you. We also have a very good facebook group (Rheumatism and Chronic Pain - Norway) with nearly 19000 members. Here you can, among other things, ask questions and get answers to things you are wondering.

Fibromyalgia and gluten: Can gluten-containing foods cause more inflammation in the body?

fibromyalgia and gluten

Fibromyalgia and gluten

Many people with fibromyalgia notice that they react to gluten. Among other things, many feel that gluten causes worsening pain and symptoms. Here we take a look at why.

Have you reacted to feeling worse if you got too much gluten-free bread and bread? Then you are not alone!

- Does it affect us more than we think?

In fact, several research studies go so far as to conclude that gluten sensitivity is a contributing factor to fibromyalgia and several other forms of invisible illness.¹ Based on such research, there are also many who recommend that you try to cut out gluten if you have fibromyalgia. In this article you will learn more about how those with fibromyalgia can be affected by gluten - and it is probably the case that Much of the information will surprise you.

How does gluten affect fibromyalgia?

Gluten is a protein found mainly in wheat, barley and rye. Gluten has properties that activate hormones linked to feelings of hunger, which make you eat more and develop a "sweet tooth» above sources of fast energy (products with a lot of sugar and fat).

- Overreactions in the small intestine

When gluten is consumed by someone who is gluten-sensitive, this leads to an overreaction on the part of the body, which in turn can lead to inflammatory reactions in the small intestine. This is the area where nutrients are absorbed into the body, so that this area is exposed leads to irritation and less absorption of nutrients. Which in turn leads to less energy, a feeling that the stomach is swollen, as well as irritated bowels.

- At our interdisciplinary departments at Vondtklinikkene in Oslo (Lambert seats) and Akershus (Eidsvoll Sound og Raw wood) our clinicians have a uniquely high professional competence in the assessment, treatment and rehabilitation training of chronic pain. Click on the links or here to read more about our departments.



Leakage in the small intestine wall

Several researchers also refer to "leakage in the intestine" (2), where they describe how inflammatory reactions in the small intestine can lead to damage to the inner wall. They also believe that this may cause certain food particles to break through the damaged walls, thereby causing greater autoimmune responses. Autoimmune reactions thus mean that the body's own immune system attacks parts of the body's own cells. Which, naturally, is not particularly lucky. This can lead to inflammatory reactions in the body - and thus intensify fibromyalgia pain and symptoms.

Symptoms of inflammation in the intestinal system

Here are some common symptoms that can often be experienced by inflammation of the body:

  • Anxiety and sleep problems
  • Indigestion (including acid reflux, constipation and/or diarrhoea)
  • Headache
  • Cognitive disorders (incl fibrous mist)
  • Abdominal pain
  • Pain in the whole body
  • Fatigue and fatigue
  • Difficulty maintaining an ideal weight
  • Increased incidence of candida and fungal infections

Do you see the red thread associated with this? The body uses significant amounts of energy to reduce inflammation in the body - and gluten helps maintain the inflammatory reactions (in those with gluten sensitivity and celiac disease). By reducing inflammation in the body, one can, for many, help to reduce symptoms and pain.

Anti-inflammatory measures

Naturally, a gradual approach is important when changing your diet. Nobody expects you to cut out all gluten and sugar for the day, but rather that you try to gradually taper off. Also try to implement probiotics (good gut bacteria) in your daily diet.

- Anti-inflammatory and more easily digested food (low-FODMAP) can cause less inflammation

You will get the reward in the form of less inflammatory reactions and a reduced occurrence of symptoms. But it will take time - unfortunately there is no doubt about that. So here you really have to dedicate yourself to change, and that is something that can be very difficult when the whole body aches due to fibromyalgia. Many people simply feel that they do not have the money to do so.

- Piece by piece

That's why we ask you to take it step by step. For example, if you eat cake or candy several times a week, try cutting back to just weekends at first. Set interim goals and take them, literally, bit by bit. Why not start by getting familiar with fibromyalgia diet?

- Relaxation and gentle exercise can reduce stress and inflammatory reactions

Did you know that adapted training is actually anti-inflammatory? This is surprising to many. That is why we have developed both mobility and strength programs at our Youtube channel for those with fibromyalgia and rheumatism.

Mobility exercises as anti-inflammatory

Research has shown that exercise and movement have an anti-inflammatory effect against chronic inflammation (3). We also know how difficult it is to get regular exercise routines when you have fibromyalgia due flare-ups and bad days.

- Mobility stimulates circulation and endorphins

Therefore we have, through our own chiropractor Alexander Andorff, created a program that is gentle and customized above rheumatics. Here you see five exercises that can be done daily and that many people experience that provide relief from stiff joints and aching muscles.

Feel free to subscribe to our YouTube channel for free (click here) for free exercise tips, exercise programs and health knowledge. Welcome to the family you must be!

Fibromyalgia and anti-inflammatory diet

We have previously mentioned how inflammation affects and plays a central role in fibromyalgia, many forms of invisible disease, as well as other rheumatism. Knowing a little more about what you should and should not eat is therefore incredibly important. We recommend that you read and learn more about the fibromyalgia diet in the article we have linked to below.

Also read: Everything You Need to Know About Fibromyalgia [Big Diet Guide]

fibromyalgid diet2 700px

Holistic treatment of fibromyalgia

Fibromyalgia causes a whole cascade of different symptoms and pains - and will therefore require a comprehensive treatment. It is of course not surprising that those with fibromyalgia have a higher use of pain-relieving medication - and that they need more follow-up with a physiotherapist or chiropractor than those who are not affected.

- Take time for yourself and relaxation

Many patients also use self-measures and self-treatment which they think works well for themselves. For example compression supports og trigger point balls, but there are also many other options and preferences. We also recommend that you join your local support group - possibly join a digital group like the one shown below.

Recommended self-help for fibromyalgia

Many of our patients ask us questions about how they themselves can contribute to reduced pain in muscles and joints. In fibromyalgia and chronic pain syndromes, we are particularly interested in measures that provide relaxation. We therefore gladly recommend training in hot water poolyoga and meditation, as well as daily use of acupressure mat (trigger point mat)

Our recommendation: Relaxation on an acupressure mat (link opens in new window)

This can be an excellent self-measure for you who suffer from chronic muscle tension. This acupressure mat we link to here also comes with a separate headrest that makes it easy to get to tight neck muscles. Click on the image or link here to read more about it, as well as see purchase options. We recommend a daily session of 20 minutes.

Other self-measures for rheumatic and chronic pain

Soft sooth compression gloves - Photo Medipaq

Click on the image to read more about compression gloves.

  • Toe pullers (several types of rheumatism can cause bent toes - for example hammer toes or hallux valgus (bent big toe) - toe pullers can help relieve these)
  • Mini tapes (many with rheumatic and chronic pain feel that it is easier to train with custom elastics)
  • Trigger point Balls (self-help to work the muscles on a daily basis)
  • Arnica cream or heat conditioner (may help relieve pain)

Fibromyalgia and invisible illness: Support group

Join the Facebook group «Rheumatism and Chronic Pain - Norway: Research and news» (Press here) for more recent updates on research and media articles on rheumatic and invisible diseases. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice.

Help us raise awareness of invisible illness

We kindly ask you to share this article in social media or via your blog (please link directly to the article or our website vondt.net). We are also happy to exchange links with relevant websites (contact us by message via Facebook if you want to exchange links with your website or blog). Understanding, general knowledge and increased focus are the first step towards a better everyday life for people with an invisible illness. If you follow our Facebook page It is also of great help. Also remember that you can contact us, or one of our clinic departments, if you have any questions.

Source and research

1. Isasi et al, 2014. Fibromyalgia and non-celiac gluten sensitivity: a description with remission of fibromyalgia. Rheumatol Int. 2014; 34(11): 1607–1612.

2. Camilleri et al, 2019. Leaky gut: mechanisms, measurement and clinical implications in humans. Gut. 2019 Aug;68(8):1516-1526.

3. Beavers et al, 2010. Effect of exercise training on chronic inflammation. Clin Chim Acta. 2010 Jun 3; 411(0): 785–793.