The term 'anti-inflammatory' is not an authorised health claim in Great Britain and the European Union, limiting its use on food labels. Adopting an anti-inflammatory diet involves making informed choices, understanding individual needs, and recognising the role of dietary patterns in overall health. However, generic advice on potentially healthy food for osteoarthritis have the following recommendations.
Inflammatory Foods and Their Impact:
Processed foods contribute to inflammation, including red and processed meats, baked goods, refined flour products, deep-fried items, foods high in added sugar, and trans fats.
Building an Anti-Inflammatory Diet:
To manage inflammation, an anti-inflammatory diet is recommended. This dietary approach focuses on foods rich in healthy fats, lean proteins, and plant compounds. The Mediterranean-style eating pattern, emphasizing whole foods, is often suggested. The goal is to stabilise blood sugar, regulate insulin response, and incorporate foods that combat inflammation.
Foods That Reduce Inflammation:
Olive Oil: Extra-virgin olive oil, with its mono-unsaturated fats and polyphenols, is considered beneficial. It contains a naturally occurring compound called oleocanthal, proven beneficial for osteoarthritis.
Fatty Fish: Salmon, trout, and sardines, containing omega-3 fatty acids, have potent anti-inflammatory properties.
Unsalted Nuts: Especially walnuts, providing omega-3 fatty acids.
Colourful Fruits and Vegetables: Leafy greens, berries, and avocados contain beneficial plant compounds called phytochemicals that help fight inflammation
Non-Starchy Vegetables and Whole Grains: Providing fibre and slow-releasing energy to stabilise blood sugar.
Green Tea: contains anti-oxidants that lower inflammation.
Foods to Avoid:
Highly Processed or Refined Foods: Cause blood sugar spikes.
Sugary Foods and Drinks: Disrupt blood sugar and promote the release of inflammatory chemicals.
Foods High in Fat and Sugar: Associated with reduced gut health and inflammation.
Deep-Fried Foods
Processed Vegetable fats, Margarine, Lard: Saturated fatty acids, possibly having a pro-inflammatory effect.
Processed Meat
Alcohol: Consistent higher consumption triggers inflammation.
Effectiveness and Considerations:
The anti-inflammatory diet in Osteoarthritis is believed to work by reducing inflammatory effects, aiding in reduction of pain, improved mobility and managing symptoms.
Its effectiveness varies significantly among individuals, influenced by factors like co-existing health conditions, compliance, lifestyle, and personal preferences.
In fact 'ONE SIZE DOES NOT FIT ALL'. What might be healthy for one may be unhealthy for the other.
A personalised approach to diets to battle Osteoarthritis is Healthnix's primary motivation
留言