Anti-Inflammatory Diet

The Best Foods With Anti Inflammatory Properties

Inflammation is a buzzword tossed around almost as much as you fill your Stanley cup. But many people don’t actually know what it is and why it can be so damaging. Systemic Inflammation, the type that affects the whole body, is a factor linked to many health conditions, such as obesity, metabolic syndrome, prediabetes, type 2 diabetes, heart disease, Crohn’s disease, IBS, some forms of cancer, arthritis, and even Alzheimer’s disease. There are many factors that may cause inflammation in our bodies. Diet is a very important one. Your diet can work against you and increase inflammation or it can work for you, helping to reduce inflammation, prevent disease and live a healthier life. The Mediterranean Diet is anti-inflammatory due to it being rich in vegetables, fruits, fish, whole grains, nuts and seeds, and olive oil—all anti-inflammatory foods. Researchers have found that people living in the areas surrounding the Mediterranean Sea have lower rates of disease and higher life expectancy than people in the United States who consume a more traditional Western diet. We don’t need to live in the mediterranean or eat a strict mediterranean diet to reap the benefits of an anti-inflammatory diet. What can we do? We can focus on these high anti-inflammatory nutrients found in some of the most delicious foods: Antioxidants Omega-3 Fatty Acids Omega-3 Fatty Acids support overall heart health, eye health, and brain health by reducing inflammation and lowering the risk of chronic diseases. Fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies are great sources of omega-3’s in addition to nuts and seeds. Pre and probiotics Pre and probiotics are important for decreasing inflammation due to the important role they play in the gut. The gut plays a critical role in the body, such as supporting immune function and metabolism. When the gut isn’t healthy and is inflamed the entire body can be affected. Foods rich in prebiotics and probiotics, such as artichoke, asparagus, banana, yogurt, and cottage cheese are great for gut health! Probiotics are active strains of bacteria that occur within certain foods and drinks, such as yogurt or kombucha. An example day of eating an anti-inflammatory diet with Nutritious Life recipes: To add more anti-inflammatory benefits to your meals, you can add spices and herbs. Loved this article? Ready to transform lives? Unlock your full potential and join Keri Glassman’s Become a Nutrition Coach program today or speak to a Program Advisor! (Image: Unsplash)

Histamine Intolerance and a Low-Histamine Diet

It seems like almost all of us are suffering from some type of food intolerance—or allergy—these days. But if you’ve explored both avenues thoroughly and still haven’t found the culprit for your bloating, constipation, headache or hives even, then you might look into the possibility of something called “histamine intolerance.” You also should get to know how a low-histamine diet might help to treat it. Below we share the science behind histamines, why some people are intolerant, plus how food (go figure!) plays a role in our relationship with these fascinating chemicals. What Are Histamines, Exactly? When you hear “antihistamine” you probably think of an over-the-counter allergy medication. But the body actually makes its own histamines; clearly a sign that they can’t be all that bad for us. Histamines are chemical messengers that are manufactured within our immune system cells, and are also found in certain foods we eat. Histamines act like guards, protecting the body from foreign invaders and getting rid of something foreign that’s bothering you (AKA an allergen). They’re the memo that tells our bodies to trigger an itchy sensation, a runny nose, watery eyes—whatever is necessary to get said allergen out of our system. They also communicate with the brain to trigger stomach acids to aid in digestion. Under normal circumstances, histamines are very good at playing defense. But when we have allergies, these histamines can easily overreact to typically harmless things, such as pollen or pet dander. This is when a doctor might recommend an antihistamine medication to tell our innate histamines to chill out. RELATED: Doctor-Approved Ways to Fight Allergies Naturally Histamine Intolerance 101 As much as it sounds like “histamine intolerance” might be an intolerance or sensitivity to the actual histamine, this condition actually refers to how our body reacts when it’s exposed to too much histamine. A histamine intolerance can look—and feel—a lot like seasonal allergies, so it can be hard to tell them apart. If you eat histamine-rich foods, you might get the sniffles, watery eyes, and itchy or flushed skin. But some of the more severe symptoms of histamine intolerance might clue you in that it’s not just your seasonal allergies this time. These symptoms can include anxiety or panic attacks, heart palpitations, a full-blown asthma attack, menstrual cycle irregularities or a drop in blood pressure. It’s estimated that about 1% of people have histamine intolerance, though that’s “a percentage that will possibly increase as more knowledge and diagnostic tools for histamine intolerance become available,” according to recent research. Histamine intolerance can be genetic or triggered by another medical condition. It’s usually related to abnormal levels of the enzyme diamine oxidase (DAO). When our bodies pump out histamines, we also make DAO, which helps break down the extra histamines in the body and the histamines that we consume via foods and drinks. DAO deficiencies, often caused by one of the following things, can lead to a histamine intolerance: Gastrointestinal (GI) disorders like Crohn’s disease, leaky gut syndrome, acid reflux or inflammatory bowel disease Liver conditions An unhealthy gut microbiome Chronic or severe stress Medications (some antibiotics, antidepressants, pain meds and GI drugs) may block DAO production In addition, as many as 17% of Americans suffer from mast cell activation syndrome (MCAS). Since its symptoms overlap with many other conditions, it often goes undiagnosed. Those with MCAS experience heightened allergy symptoms because mast cells release too often and too much. (Mast cells, which are part of the immune system, release substances called “mediators” when exposed to an allergen.) This results in inflammation, irritation, stomach discomfort, heart rate changes, headaches and more. Since these reactions are in response to histamine exposure, this population in particular may benefit from trying a low-histamine diet. A low-FODMAP diet has also been shown to be helpful for some individuals with MCAs. RELATED: Could the Low-FODMAP Diet Transform Your Digestion? What is a Low-Histamine Diet? Although we wish for—and scientists hunt to find—a definitive answer and a quick Rx, there’s yet to be a proven skin prick or blood test that can diagnose histamine intolerance. Since that’s the case, your doctor may recommend an elimination diet to try to discover if excess histamine is the cause of your symptoms. It’s tough to quantify exactly how much histamine is in a specific food or drink. Levels within the same type of food—cheese, for instance—can differ widely based on the additives it might include or how long it was aged. As a general rule, unprocessed foods tend to be low-histamine foods, while fermented foods and alcohol are high-histamine. For more details, read our post on low-histamine foods. RELATED: This Low-Histamine Food List Might Help Ease Your Allergies There’s no such thing as a histamine-free diet, but cooking at home rather than eating at a restaurant or ordering takeout can help you more easily control your histamine consumption. Worth noting: Histamine intolerance isn’t just treated through diet; addressing the gut microbiome, adjusting medications and reducing stress may also help move the needle. The Bottom Line Since low-histamine diets are essentially elimination diets, they can err on the restrictive side and don’t work for everyone who has histamine intolerance. It should be considered a short-term “trial,” during which you work with your dietitian and physician to embark on a reintroduction phase. Just remember, it takes about three to four weeks for histamines to clear out of your body’s tissue, so you want to totally eliminate high-histamine foods from your diet for at least 21 days. Then, slowly reintroduce a single food at a time, taking note of any that lead to worsening symptoms. (Image: Shutterstock)

How Paula Abdul Alleviates Stress Through Movement

Straight up, now tell us…when was the last time you saw Paula Abdul? Perhaps it was reminiscing while dancing to one of her 80s music videos (currently playing Opposites Attract on repeat), or as a judge on American Idol. Maybe, you caught her Las Vegas residency, “Paula Abdul: Forever Your Girl” at the Flamingo Hotel. One thing is clear… At the age of 58, Paula Abdul brings as much energy to her life now as she did when she started dancing at eight years old. The actress, dancer, singer, and TV personality is looking (and feeling) her best amidst the challenges of the pandemic. In fact, she has taken this time to really tune in to what helps her to thrive. “Finding new ways to move has helped me remember that every movement matters, even the smallest,” she tells Nutritious Life, “especially in the uncertain times we’re living through.” She sat down with us to share how dance gives her that much-needed boost of happiness (and confidence), and the ways she is staying focused and calm. Plus, she gave us her motivating playlist that is guaranteed to get you up and moving yourself! How Paula Abdul Lives a Nutritious Life How have things changed for you since COVID-19 hit? Because I’m so used to being out and about and spending hours each day rehearsing at the studio with my dancers, one of the biggest challenges for me has been finding ways to stay active while spending more time at home. It’s so important to me to keep my body moving. I’ve been finding new ways to move, like taking regular walks around my neighborhood, stretching at home, and taking dance classes on Zoom. What are some of your tips to stay focused…especially now? I wrapped up my Las Vegas residency, Forever Your Girl, in January, and was preparing to go back for another round of performances later this year before the pandemic hit the U.S. While I’m sad the show is on hold for the time being, the prospect of getting back on stage to perform in the future has been keeping me motivated and excited now more than ever! Since we’ve been at home for awhile, it has given me time to find joy in both the little and big things in life. With so much going on around us, I’ve been finding myself enjoying meditation in the morning before I begin my day. It has really helped me clear my mind, and has allowed me to be present and in the moment. And, of course dancing—a go-to for me when I’m feeling overwhelmed or stressed. I’ve found myself dancing more during quarantine. Dance allows me to get out of my head and have fun—it’s just me, the music, and the living room floor. How do you motivate yourself to work out? I make sure I’m prioritizing movement in new ways while still staying safe and healthy. I tell myself that exercise has to be fun; otherwise, it’s easy to talk myself out of it. I LOVE to dance–dancing, jumping, flipping–it’s my heart and soul (I’ve put my joints through a lot over the years). Taking my dogs for walks throughout the day, and taking stretching and dance breaks when I feel I’ve been sedentary for too long are all ways I keep moving and keep my joints warmed up. I was diagnosed with arthritis… I knew I couldn’t let joint pain stop me from doing what I love. To help keep me moving, I have relied on my doctor’s prescription of Voltaren Arthritis Pain which is a non-steroidal, anti-inflammatory gel for arthritis pain. It has made a huge difference in relieving my pain and helps me to move with ease. I’m also always incorporating music into my day to keep me moving without even thinking about it. Check out my curated Pandora playlist, “Music That Moves Me.” If you had to name your healthy diet, what would you call it? I don’t like the word diet – I believe in everything in moderation. I do try to eat low-alkaline foods which helps lower the acidity in my body to reduce inflammation. I stick to mostly plant-based foods, and try to be mindful about what I put into my body. Has it been hard to stay on track with your nutrition while in quarantine? I know that when I eat healthy, I feel better, and I’m able to move better. So, similar to sticking with a fitness routine, I’ve been trying to keep on track with my nutrition the best I can to maintain a sense of normalcy. I have been cooking a lot more which is something I haven’t always had time for, and I’m really enjoying. What’s the one food you always have in your fridge? Raw Vegetables Your favorite food indulgence? Tacos What causes you stress? It’s a difficult time, and we’re all feeling it. There are so many things that can cause stress right now. One of the ways I manage stress is with meditation. Sometimes, I meditate several times a day to clear my head. It’s so important to keep a positive headspace as much as possible. How do you pamper yourself when you need it? Fragrant bath salts and a lit candle while soaking in a tub with a great face mask How do you express and spread love? I have always loved hugging people ever since I was a toddler, and that makes things so hard during this pandemic. I still give virtual hugs to let them know they are loved and cared for. What is your evening routine to wind down at the end of the day? Stretching and meditation Lightning Round Meditation or massage? Massage A hot shower or a soothing bath? Soothing Bath Almond butter or peanut butter? Almond Butter Coffee or tea? Coffee in the morning, and tea throughout the day A long run outside or a dark spin class? A long, fast-paced walk (photo credit: Getty Images)