Whelehans pharmacy nutrition and inflammation
I would like to thank Arthritis Ireland (Westmeath Branch) for inviting me and my Whelehans colleagues Eamonn Brady (Pharmacist) and Sinead Brogan (Chartered Physiotherapist) to speak at the Arthritis Information Event in the Greville Arms last Tuesday October 20th. Rheumatology Nurse, Angela Camon. Angela from the Rheumatology Department of Tullamore Hospital gave a great overview of the work of her department and gave patients a great insight into what to expect when referred to a rheumatologist. If you missed this talk, ask in Whelehans for more information on Arthritis.
As a follow up, I will discuss a little of what I spoke about on the night. Normal inflammation is part of the body’s immune response; it includes heat, pain, redness, and swelling to the area of injury. Inflammation arises when pro-inflammatory hormones in your body signal for white blood cells to aid infection and damaged tissue. Unfortunately sometimes this response can go out of control such as the case with rheumatoid arthritis. Uncontrolled inflammation in the body is thought to play a role in obesity, heart disease, and cancer. There are a number of foods with anti-inflammatory properties that can be included to the diet. These will not cure a condition associated with inflammation but they will help ease the symptoms.
Foods which can reduce inflammation
Whole grains
It’s recommended that half of your carbohydrate portions come from whole grains choices. Whole grains are much more beneficial than refined and processed carbohydrates like, white bread, cereal, and white pasta. Whole grains have increased level of fibre, shown to reduce inflammation in the blood.
Dark leafy greens
In recent studies Vitamin E has come under the spotlight as a vitamin which pays a role in protecting the body from pro-inflammatory molecules called cytokines. One of the best sources of vitamin E is in dark green vegetables, such as spinach, broccoli, kale and collard greens (such as cabbage).
Oily fish
Oily fish such as salmon, mackerel, herring, tuna and sardines are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To receive the benefits from oily fish consume it twice a week. Cook the fish in a healthy manner (steaming, grilling, and boiling) as opposed to adding any additional fat; this will also reduce the risk of heart disease.
Nuts
Nuts contain healthy fats; almonds in particular are also rich in fibre, calcium, and vitamins E. Walnuts have high amounts of alpha-linoleic acid, a type of omega-3 fat. All nuts contain antioxidants which can help repair the damage caused by inflammation. Nuts along with fish, leafy greens, and whole grains have all been shown to reduce inflammation in as little as six weeks.
Foods which can enhance inflammation
Foods high in saturated fats and sugar have been proven to increase inflammation; they cause over activity in the immune system which in turn exacerbates pain in the joints, lethargy and even cause blood vessel damage. Avoid foods which are known to promote inflammation:
Sugars
Excessive sugar intake has been linked to increased inflammation as well as a risk of obesity, and other chronic diseases such as type 2 diabetes. If looking for sugar on food labels watch out for the following: corn syrup, dextrose, fructose, golden syrup, maltose, sorghum syrup and sucrose (as these are all forms of sugar)
Common Cooking Oils
Household vegetable oils have high omega-6 fatty acid content. These oils are very low in beneficial omega-3 fats and a diet consisting of a highly imbalanced omega-6:3 ratio promotes inflammation and contributes to inflammatory diseases like heart disease and cancer. Some better alternative oils include macadamia oil which has almost one-to-one ratio of omega-6:3 and is rich in oleic acid which can benefit the heart.
Trans Fats
Trans-fatty acids should be limited in the diet they promote inflammation and increase LDL (bad) cholesterol while lowering HDL (good) cholesterol. Trans-fats cause obesity and Type-2 Diabetes as they interfere with insulin production. Food which has been processed and prepared with hydrogenated oil and margarine all contain trans-fats. Sticking to fresh food like vegetables and fruits, lean meats, nuts and seeds will limit your consumption of trans-fats.
Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Plans start from €10 per week. Call Whelehans at 04493 34591 for an appointment