Studies have shown that the underlying cause to several of the leading “killers” in North America such as cancer, heart disease, Alzheimer’s and Type 2 diabetes may all begin with the inflammatory process.

|PIC1|While inflammation is a necessary reaction for the body to have to fight off infection or to help repair muscular or tissue damage, the problem occurs when inflammation becomes chronic. Unfortunately, the typical North American lifestyle which includes stress, poor air quality, processed and super-sized foods are all contributors to inflammation.

Before reviewing powerful anti-inflammatory foods, let’s discuss which foods trigger inflammation.

Foods with inflammatory properties include:

• Red meats – hot dogs, hamburgers, steak, cold cuts, ribs and pork
• Full-fat cheeses - ice cream, cheese, full-fat cream cheese
• Trans-fatty acids – otherwise known as partially hydrogenated fats. These chemical fats are man-made and are very difficult for the body to eliminate. They raise cholesterol, can cause heart disease and may even be indicated in cancer. Luckily, as of January 2006, the presence of trans-fatty acids must appear on all food labels.
• White sugar and flour products – bagels, cookies, cakes, white bread, soda
• Deep fried food –French fries, doughnuts, chicken wings

The following foods and supplements contain natural anti-inflammatory properties and should be included in the diet three to four times per week

|AD|Cold-water fish – Cold-water fish offer a rich source of omega-3 essential fatty acids in the form of DHA and EPA. This type of fat contains powerful anti-inflammatory properties that have been shown to be beneficial for heart disease, arteriosclerosis, depression, attention deficit disorder and allergies. Wild Atlantic salmon, herring, sardines and light tuna are all great options to include in the diet for their high omega-3 value.

Fruits and vegetables – Fruits and vegetables are loaded with plant nutrients called phytochemicals that prevent and can even reverse the inflammatory process. Unfortunately, according to a recent large scale study conducted by Statistics Canada, most Canadians are eating far too little fruits and vegetables and far too much of the wrong types of fats (trans-fatty acids and saturated fats). Try to include 5 to 10 servings of fruits and vegetables in your diet per day. What is a serving? It can be:

• 1 medium-sized fruit or vegetable
• ½ cup of juice
• 1 cup of salad
• ½ cup of canned or frozen fruits or vegetables

Also, the more colorful the fruit and vegetable, the more nutritious and disease-fighting value it contains. Go for reds, purples, greens, yellow and orange colored options.

Nuts and seeds – Nuts and seeds such as almonds, walnuts and sesame seeds also contain anti-inflammatory, omega-3 essential fats. In fact, various studies have shown a ½ handful of nuts per day to be beneficial in lowering heart risk and cholesterol.

Fish oils – In addition to taking a high quality multi-vitamin on a daily basis, I recommend supplementing with a high-quality, distilled fish oil for the powerful anti-inflammatory effects. The omega-3 dosage recommended for adults is 2 grams per day. The recommended amounts per age group for children are:

Birth to 12 months 500 mg
1 year old 600 mg
2 to 3 years old 700 mg
4 to 6 years old 1,000 mg
7 to 9 years old 1,200 mg for boys / 1,000 mg for girls
10 to 12 years 1,400 mg for boys / 1,200 mg for girls
13 to 15 years 1,500 mg for boys / 1,200 mg for girls

For more information, please visit TrueOMEGA.

Fresh, clean water – Often times, a state of dehydration can promote the inflammatory process. Flush your system out daily with 6 to 8 glasses of fresh, clean water to promote proper elimination and optimal health.

In addition to changes in diet, stress management and exercise can be also be beneficial in keeping inflammation at bay and health at optimal levels.