Anti-inflammatory Diet

Anti – Inflammatory diet considerations for lymphedema patients. This is the suggested conscious eating plan recommended by Prof. Neil Piller of Flinders Hospital in Adelaide South Australia. 

It has become evident that inflammation plays a role in:

 

Fruit as medicine
Fruit as medicine
  • Obesity
  • Heart diseases
  • Cancer
  • Alzheimer’s

Food products high in sugar and saturated fat can spur:

  • joint pain
  • fatigue
  • damage to blood vessels

These foods are based on the” Mediterranean diet”.  If you make this change you might feel the results within six weeks.

To reduce local redness, swelling and pain eat more of the following foods for medicine:

Turmeric - Nature's heaing super food
Turmeric – Nature’s heaing super food
  1. Beetroot and beetroot juice are shown to reduce inflammation in the heart and protects it. It also protects the body from some cancers. Beetroot is high in fiber, Vitamin C and betalaines ( plant pigment)
  2. Fatty fish (salmon, mackerel and sardines) – all high in omega-3 fatty acids
  3. Whole grains (and no added sugar) – consume wholegrains as opposed to refined. This helps to keep harmful inflammation at bay.
  4. Dark green leafy vegetables( spinach, kale, broccoli and collard greens) – they have a higher concentration of vitamins and minerals

    Add green leafy vegetables  in your daily diet
    Add green leafy vegetables in your daily diet
  5. Nuts (particularly almonds) – high in fiber, calcium and vitamin E. Walnuts are high in alpha linoleic acid and omega 3 fat. All nuts are packed with anti-oxidants to fight and repair damaged tissue caused by inflammation.
  6. Soy (avoid all processed soy – e.g. patties, ice cream cheese) – Aim to include in your diet soy milk, tofu and boiled soy beans.
  7. Go for low fat diet. Avoid or completely cut out cow’s milk, which triggers allergies and inflammatory diseases. The protein responsible is called casein. Yogurt and skim milk are high in Vitamin D. Good for everyone. They also have probiotics (to reduce gut inflammation) and are rich in rich in calcium for bone strength (reduces the cancer risk).
  8. Choose peppers instead of corn and potatoes. All coloured vegetables are high in anti-oxidants and low in starch. WARNING: this is a night shade and must be avoided by any one with arthritis
  9. Tomatoes are rich in lycopene which is shown to reduce inflammation in the lungs and rest of body. There is even more of this active ingredient when cooked.WARNING: this is a night shade and must be avoided by any one with arthritis
  10. Ginger, cloves and turmeric. Many studies have shown the anti-inflammatory properties of these herbs. Turmeric regulates the immune system and helps turn off a NF-kappa B, a protein, which triggers inflammation. Ginger reduces inflammation in the gut. Cloves are rich in manganese and magnesium.
  11. Garlic and onions (Have strong immune boosting properties) Garlic shuts off the pathway leading to inflammation. Onions contain a phytonutrient quercetin and allicin. These break down to produce sulfuric acid which fight free radicals.

    Garlic, ginger and cloves can be included in your daily cooking regime
    Garlic, ginger and cloves can be included in your daily cooking regime
  12. Olive and coconut Oil are healthy plant based fats. Always use cold pressed extra virgin olive oil. The compound oleocanthal has a pain reducing effect in the body, allowing the reduction of drug based painkillers.
  13. Berries. All fruits fight inflammation, are low in fat and calories and high in anti-oxidants. Easy to choose the right fruit – the higher the level of the powerful chemical, anthocyanin, the higher the anti-inflammatory properties, the deeper the colour.

    Include all the berries in your diet
    Include all the berries in your diet
  14. TART cherries have the highest anti-inflammatory properties of all food. They reduce inflammation by up to 50%. Must be tart cherries. The same effect was not found with sweet cherries. Recommended amount per day. One and half cups fresh cherries or one cup juice. It was found that athletes could reduce their pain killing drug medication when consuming this amount of cherries or cherry juice daily.
  15. Quality Water: Drink two every day. I recommend the Zazen Alkaline Water Filter System.

 LymphoMation – What your doctor did not tell you about lymphoedema?

 Part One: Introduction to Lymphoedema in a on going series to help people take charge of their health naturally has been released. Click this link to order Part One now.

Other pages of interest include:

 

 “An anti – inflammatory diet is super important for Lymphoedema patients.  ”

Prof Neil Piller