Before we proceed, a key word which would be given most attention is “inflammation” which is: A condition of any part of the body, consisting in congestion of the blood vessels, with obstruction of the blood current, and growth of morbid tissue. It is manifested outwardly by redness and swelling, attended with heat and pain.
If you have a condition that causes inflammation, it may help to change your eating habits.
While medication and other treatments are important, many experts say that adopting an anti-inflammatory diet may help, too. If you have, say, rheumatoid arthritis, changing what’s on your plate won’t be a magic cure — but it might lessen the number of flare-ups that you have, or it may help take your pain down a few notches.
Unlike the typical diet, it doesn’t have a catchy name. Nor does it promise you’ll drop a size or ailment by Saturday. It’s not even really a diet, per se, but actually an eating plan for life. It’s the so-called anti-inflammatory diet — or rather, anti-inflammatory diets.
Proponents of the diet say it can reduce heart disease risk , keep existing cardiac problems in check, reduce blood triglycerides and blood pressure , and soothe tender and stiff arthritic joints. But experts concede that anti-inflammation eating is more effective for some health problems than others — which brings us to our center focus;
Anti – inflammatory diet reduces bone loss , hip fracture risk in women
With age , people tend to lose bone mass , and post menopausal women in particular are at a higher risk of osteoporosis and bone fracture . However , there are things we can do to prevent this . A new study suggests that a diet rich in anti -inflammatory nutrients may reduce bone loss in some women.
Talking about bone loss and fracture, we place these terms under the word, Osteoporosis–is a condition in which the bone strength is reduced, leading to a higher risk of bone fractures – in fact, the disease is the leading cause of bone fractures in post menopausal women and the elderly.
“Research across Nigeria, shows that 65.8% of women tend to develop or already have osteoporosis which is relatively higher than Moroccan women of health risk 35.7%”.
Most bone fractures occur in the hip, wrist, and spine. Of these, hip fractures tend to be the most serious, as they require hospitalization and surgery. It used to be believed that osteoporosis was a natural part of aging, but most medical experts now agree that the condition can and should be prevented.
As the authors note, these findings suggest that a high- quality, anti-inflammatory diet – which is typically rich in fruit, vegetables, fish, whole grains, and nuts – may be especially important for women in general.
Below shows a feeding plan as related to anti inflammatory diets as healthy diet impacts bones of women more predominantly as they age:
Fruits and veggies: Go for variety and lots of color. Research has shown that vitamin K-rich leafy greens like spinach and kale curb inflammation, as does broccoli and cabbage. And the substance that gives fruits like cherries, raspberries, and blackberries their color is a type of pigment that also helps fight inflammation.
Whole grains: Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation.
Beans: They’re high in fiber, plus they’re loaded with antioxidants and other anti-inflammatory substances.
Nuts: They have a healthy kind of fat that helps stop inflammation. (Olive oil and avocados are also good sources.) Stick to just a handful of nuts a day; otherwise, the fat and calories will add up.
Fish: Put it on your plate at least twice a week. Salmon, tuna, and sardines all have plenty of omega-3 fatty acids, which fight inflammation.
Herbs and spices: They add antioxidants (along with flavor) to your food. Turmeric, found in curry powder, has a strong substance called curcumin. And garlic curbs the body’s ability to make things that boost inflammation.
“What Not to Eat”
Anything highly processed, overly greasy, or super sweet isn’t a good choice for you if you have inflammation.
Refined starches and sugary foods: They’re not dense in nutrients, and they’re easy to overeat, which can lead to weight gain, high blood sugar, and high cholesterol (all related to inflammation). Sugar causes the body to Release inflammatory messengers called cytokines. Soda and other sweet drinks are main culprits. Anti-inflammatory diet experts often say you should cut out all added sugars, including agave and honey.
High-fat and processed red meat (like hot dogs): These have a lot of saturated fat, which can cause inflammation if you get more than a small amount each day.
Butter, whole milk, and cheese: Again, the problem is saturated fat. Instead, eat low-fat dairy products. They’re not considered inflammatory.
French fries, fried chicken, and other fried foods: Cooking them in vegetable oil doesn’t make them healthy. Corn, safflower, and other vegetable oils all have omega-6 fatty acids. You need some omega-6s, but if you get too much, as most Americans do, you throw off the balance between omega-6s and omega-3s in your body and end up with — you guessed it — more inflammation.
Coffee creamers, margarine, and anything else with Trans fats: Trans fats (look on the label for “partially hydrogenated oils”) raise LDL cholesterol, which causes inflammation. There’s no safe amount to eat, so steer clear.
Wheat, rye, and barley: The focus here is gluten, and this one’s a controversial maybe. People who have celiac disease need to avoid gluten. But for everyone else, the science is solid that whole grains are beneficial.
“By looking at the full diet rather than individual nutrients, these data provide a foundation for studying how components of the diet might interact to provide benefit and better inform women’s health and lifestyle choices”
By sculpting your diet into these propositions, a healthy lifestyle would be very much attained from young even till you age. Who knows? Keeping up with a healthy lifestyle might just guarantee you the best look at your post-golden jubilee celebration where you have your doctor and mates marvel at the beauty of nutrition in you.
Remember, maintaining a healthy lifestyle doesn’t have to be costly;it just has to be a necessity…Have fun dieting.
-Idogbo Jephthah For Unbrokenchords.