Page 88 - Women’s Health - Australia (February 2020)
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‘bad’. For example, carbs with a
low-glycaemic index are generally
anti-inflammatory, but eat enough
caffeine or omega-3 fats) with of them to produce excess
either pro- or anti-inflammatory kilojoules and that puts you in a
properties. They called this the pro-inflammatory state. You need
Dietary Inflammatory Index (DII), to look at your diet as a whole.”
and it’s now been used in more than First, get rid of the petrol. “Foods
300 trials. The passing of time helps, that appear to be most relevant
too. Cause and effect is notoriously here are white or colourless, lack
difficult to prove in nutrition flavour and aroma [even if they Anti-inflammatory
research, since the workings of your have a strong taste, ie, sweetness],
body are more complicated than the refined sugars; white carbohydrates, menu
are nutrient-sparse and kilojoule-
assembly instructions for an IKEA dense,” says Hebert. That means
bookcase, but now researchers are
investigating the long-term effects such as white rice or bread; foods Dietitian Aisling
of the whole diet on actual people, high in saturated or trans fats and Pigott gives you a
with fascinating results. One 2018 vegetable oils, such as sunflower star ting point. “ This
study from Manchester Metropolitan oil (high in omega-6 fatty acids, is only an example
University found that those with an which, when eaten in too high a ratio for one day,” she
inflammatory diet had a 40 per cent to healthier omega-3 fatty acids, explains. “If you
greater risk of depression. And a have a pro-inflammatory effect). ate this way every
day, you probably
2018 study published in Journal of Next, you can turn on the water wouldn’t get the
Internal Medicine looking at 70,000 hose (well, this analogy has legs) by desired results.
people over the course of 16 years adding more anti-inflammatory eats Anti-inflammatory
found that those who followed an into your diet. “These are foods that eating is all about
anti-inflammatory diet had a 20 are colourful, aromatic, nutrient- diversity, so it ’s
per cent lower risk of dying of heart dense and kilojoule-sparse,” says impor tant to
disease and a 13 per cent reduced Hebert. Yes, salads that would give include a variety of
risk of cancer. In fact, their overall Lola Berry a run for her money, anti-inflammatory
risk of dying by any cause during but also whole grains, oily fish and foods in your diet.”
the study was 18 per cent lower spices, such as turmeric and ginger. BREAKFAST
than those who were chowing down Fermented foods can also play a « Overnight oats
on a more inflammatory diet. role in fighting inflammation via « Greek yoghur t
your gut bacteria. And it isn’t just « Berries and banana
about what you’re eating, but when. « Cup of tea
“The gut bacteria do their best SNACK
FIRE-BITING work at fighting inflammation when « Apple or orange
they have nothing else to focus on,”
Before you go grande on a turmeric adds Borelius. “If you can give them LUNCH
latte, know that nutrition science a break from digestion by leaving « Chickpeas PHOTOGRAPHY: LEVI BROWN/TRUNK ARCHIVE; GALLERY STOCK
is complicated. Simply adding one around 14 to 16 hours between your « Tomato
food to your diet – served by a last meal of the day and your first « Capsicum
barista with a beard or otherwise one the next morning, it helps.” « Beetroot
– is not anti-inflammatory eating. Indeed, a study by Yale University « Feta salad
« Wholegrain
Experts liken inflammation to a found that when the body is in a couscous or rice
fire, and adding one yellow drink fasted state, it produces a substance « Olive oil-based
to your daily menu is like trying to called BHB, which directly interferes dressing
put it out with sprinkles of water with the process of inflammation. « Piece of fruit
while dousing the other side with Fasting, fermented foods, fruit « Yoghur t
petrol. “Fighting inflammation and vegetables – nothing you don’t SNACK
is holistic – your whole diet already know. But, understanding « Piece of dark
and lifestyle play a role,” adds the mechanism by which something chocolate
Borelius. In Health Revolution, she works is generally a good thing. « Cup of tea
outlines five inflammation-fighting Anti-inflammatory eating may not
principles, of which food is involved be changing the game, but it’ll help DINNER
in just two (the others are exercise, you understand why you play. wh « Salmon fillet
calmness and finding awe). Pigott « Leaf y veg
agrees. “It’s not as simple as this « Jacket potato
food is ‘good’ and this food is
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