Anti-Inflammatory + Omega 3 Foods: healing through diet
A quick, go-to list for vegans and vegetarians
In Ayurveda, disease is generally seen as inflammation in some area of the body. Inflammation can come out in many different ways— inflamed gut, inflamed joints, inflamed lungs, inflamed heart—which can then result in conditions like arthritis, Hashimotos, inflammatory bowel disease, asthma, heart disease, allergies, cancer, Alzheimer’s and diabetes. The wisdom of Ayurveda is that it has shown us for thousands and thousands of years, that our diets are a key force when it comes to our health and wellbeing. And our diet has the power to play a key role in helping our inflammation — for the better or for the worst.
Inflammation In My Body
In the past two years, both my sister and I have been diagnosed with Hashimotos Thyroiditus.
The Mayo Clinic’s definition of Hashimotos is:
Hashimoto’s disease is a disorder that affects your thyroid, a small gland at the base of your neck, below your Adam’s apple. The thyroid gland is part of your endocrine system, which produces hormones that coordinate many of your body’s activities. In Hashimoto’s disease, also known as chronic lymphocytic thyroiditis, your immune system attacks your thyroid gland. The resulting inflammation often leads to an underactive thyroid gland (hypothyroidism). Hashimoto’s disease is the most common cause of hypothyroidism in the United States. It primarily affects middle-aged women, but also can occur in men and women of any age and in children.
When I went to go see an endocrinologist, I was told that I would just have to increase my thyroid medication and that there was nothing else I could do for this autoimmune disease. I had a hard time digesting that there was nothing I could do to address the root issue. So, I rolled up sleeves and did a little digging to see what how I could further support myself beyond my medication. When I turned to Ayurveda, I learned that that there are anit-inflammatory and omega 3 rich foods that I can add to my diet to help with reduce inflammation. But, I also learned that in Ayurveda the root causes of autoimmune diseases have to do with a low self-esteem. Just like heart attacks are often brought about by stress, our mindsets and environments play a huge role in well-being as well. This when I realized that along with making mindful diet additions and deletions, I also needed to do some mindset work. My meditation practice is a key piece in the mindset area. Did you know meditation helps decrease inflammation? I’ll dive deeper into the magic of meditation in a future Bites of Wisdom segment.
Reducing Inflammation Through Diet
An anti-inflammatory diet consists of using lots of herbs and spices, fresh veggies and fruit and adding essential fatty acids and proteins.
Also what I’ve learned is that as much as you need to add healing, anti-inflammatory foods into your diet, you also need to avoid eating foods that promote inflammation. A simple rule of thumb follows: If it contains flour, and/or sugar or other sweetener, it will increase inflammation. Sugary, starchy foods are not the best choices for reducing inflammation.
I found this great article on She Knows: Health & Wellness Blog called The Anti-Inflammatory Diet: Eating Foods to Heal Your Body by Michele Borboa, MS. In this article she highlights the benefits of an an anti-inflammatory diet and also explains more on pro-flammatory foods. In the article she references the research of Karen Lamphere, MS, CN. I found the below excerpt on pro-inflammatory foods especially helpful. To read the whole article, click here.
What foods are pro-inflammatory?
The standard American diet is a culprit in inflammatory conditions. Unhealthy fats promote inflammation.”Most people eating a Western diet high in processed food or fast food consume a lot of omega-6 fats – and not enough of the anti-inflammatory omega-3 fats – and it is this imbalance between the two that promotes inflammation [in the body].” Omega-6 fats are found in corn, safflower, sunflower, peanut and soybean oils. “[These fats] are inflammatory because they are metabolized into hormone-like compounds that actually promote inflammation,” says Lamphere. Have you ever wondered why trans fat is unhealthy? Lamphere explains, “Another fat that is highly inflammatory in trans fat. This fat is found in processed or fast foods, especially those that are fried.” She warns, “It is best to avoid trans fat entirely.” Refined carbohydrates are pro-inflammatory. Refined flour, sugar and foods high on the glycemic index exacerbate inflammatory conditions. Lamphere warns, “These foods elevate insulin and glucose levels, which raise levels of pro-inflammatory messengers.” Food allergies or sensitivities can play a role in inflammation. “Many people are intolerant to the proteins in wheat and dairy, and this can initiate an inflammatory cascade that starts in the gut but can have far-reaching [systemic] effects,” says Lamphere.
A quick, go-to list for vegans and vegetarians
Many lists out there really highlight fish as a major source of anti-inflammatory/ omega3’s foods. However, there are valuable vegan sources as well that you can sprinkle throughout your meals so that you can intake an adequate quantity of these healing foods to your diet, too.
Here’s a quick vegan anti-inflammatory + omega3 foods list so that you can expand your self-care toolbox and start adding foods to your diet that can help you relieve chronic inflammation in your body.
HERBS & SPICES – that calm irritated tissues and relieve swelling
Cilantro, Basil, Parsley, Rosemary, Thyme, Oregano, Chamomile
Cumin, Fenugreek, Turmeric, Cinnamon, Nutmeg, Cardamon
Garlic, Ginger, Mint
FRUITS & VEGGIES – more color really means higher vitamin content
Fruits:
Blueberries, Raspberries, Strawberries
Blood Oranges, Cherries, Cranberries
Papaya, Pineapple, Red Pears
Purple Plums, Purple Grapes
Vegetables:
Broccoli Florets, Cauliflower, Eggplant
Spinach, Dark Leafy Greens, Kale, Rhubarb
Brussels Sprouts, Purple Cabbage, Radicchio
Purple Potatoes, Sweet Potatoes
Purple Peppers, Shiitake Mushrooms
Radishes, Red Peppers
OMEGA-3 RICH FOODS – essential fatty acids that your body needs
Flax, Chia, Pumpkin Seeds, Sunflower Seeds, Hemp Seeds
Walnuts, Almonds
Soybeans, Edamame, Wheat Germ
Seaweed, Algae, Spirulina
Oils: Flax, Grape Seed, Linseed, Olive, Walnut
If you know of other vegan anti-inflammatory + omega 3 foods, please do share!!