In this week’s blog we are looking at inflammatory foods and how the right diet can help, not only reduce the effects of injury on the body, but also keep our joints and muscles healthier. We caught up with Jordan Todd, a good friend of Personal Best Therapy. Jordan is a Personal Trainer at Winners 2000, and currently studying nutrition at Marjon University, who gave us some advice on what to eat, and what to avoid.
Imagine your body like an engine. What you put into it, the fuel, determines what you get out. If you put cheap fuel in your car you may not get the same performance as you would putting premium fuel in, the engine might get clogged up and the life of the car might even be shortened. A healthy, balanced diet is the first stepping stone towards improving performance, not only in our sporting pursuits, but also in our general health.
Inflammation in the body is a natural process and can be either beneficial or detrimental
depending on the situation. Acute inflammation (short term) occurs when the body is
fighting an infection or as a result of exercise or injury, for example. Acute inflammation is
completely normal and doesn’t necessarily contribute to chronic inflammation (long term).
Chronic inflammation, on the other hand, can be disastrous for health and can cause a variety
of implications, from increased risk of disease to ongoing joint and muscle problems. For the
majority of people, this type of inflammation occurs as a result of unhealthy lifestyle
choices, namely diet.
Below are a list of foods that contribute to chronic inflammation. As you can see, they are similar to the list of foods the UK Government’s Change 4 Life program suggest you avoid, or at least cut down on.
1. Refined carbohydrates (sugar, white bread etc.) – Refined carbohydrates can lead to spikes in blood sugar levels, which can cause inflammatory responses in the body, as well as lead to long term health issues such as type 2 diabetes. Remember though, carbohydrates are important for energy. It’s the main fuel our body uses for general function as well as exercise, so a low carbohydrate diet isn’t necessarily a healthy option either. Instead, opt for healthy, complex carbohydrates, such as wholemeal bread, rice & pasta, leafy green veggies, and lot’s of fibrous fruits like bananas, oranges and blueberries.
2. Red meat (especially processed meat e.g. bacon, ham, sausages) – Red meat tends to be higher in saturated fat, and is a known cause of heart disease and clogged arteries. It is also another trigger for inflammation. White meats, such as chicken, tend to be lower in fat and so are the healthier option, particularly when grilled without cooking oil. It’s always worth considering cutting out meat altogether though, or if you don’t fancy a fully vegetarian diet, why not try having regular no-meat days during the week.
3. Dairy (milk, cheese) – Once again, dairy products can be extremely high in fat and other substances which the body struggles to cope with in abundance. We all like a bit of cheese from time to time, but try to keep dairy to a minimum. When snacking, opt for healthier alternatives such as fruit or nuts. Or go for lower fat dairy products such as fat free yogurt.
4. Foods high in trans fat (processed foods, margarine & others) – The more processes a food substance has to go through before it hits our shelves, the more unhealthy it generally is for you. That’s what influencers are usually talking about when they suggest “clean” dieting. Eating foods, which are natural and unprocessed, which tend to be better for you. A small amount of fat in our diet is very important, as it is vital for our digestive system to function correctly. However trans fat is a very bad type of fat, which our bodies could really do without, and which is more abundant in highly processed foods. Try opting for healthy fats contained in fresh fish, nuts, avacados, olive oil etc.
5. Alcohol – Alcohol is a toxin and has no nutritional value at all. Consume in moderation, and try to drink plenty of water alongside, to help the body cope better.
6. Excess omega-6 – With regards to omega-6, the problem isn’t this nutrient itself, but the over-consumption
in the western diet that causes a huge imbalance in the body’s omega 3-6 ratio. It is
therefore important to monitor intake of foods high in omega-6 (processed food and
cooking oils being the main culprits) and increase intake of omega-3 (supplementation
may be required).
The precise mechanisms behind why these foods cause inflammation can be complex
and vary depending on the type of food. However, research has shown that consuming
less inflammatory foods and increasing intake of anti-inflammatory foods can lower
disease risk and help reduce muscular and joint pain.
Some foods can actually act as anti-inflammatories and can help if you are suffering with joint pain, chronic injury or conditions such as arthritis. These are not limited to the list below, but here are some good examples of foods to take, or use as supplementation to boost your healthy diet.
- Turmeric
- Garlic
- Ginger
- Berries (particularly cherries)
- Green leafy veggies
- Wholegrains
- Nuts and seeds
- Beans
If you would like more information on diet, nutrition or anti-inflammatory foods, you can contact Jordan Todd via his Facebook Page JT Fitness, or through Personal Best Therapy or Winners 2000.