Chicago Home and Lifestyles – Inflammation triggers in your diet

More than 23 million Americans, including myself, suffer from autoimmune conditions. These are conditions where your immune system is inhibited and is unable to decipher what is safe and what is dangerous. The immune system then attacks healthy cells and tissues thinking they are threatening. My condition is rheumatoid arthritis and here my immune system attacks and deteriorates the cartilage in my joints. Others include Crohn’s disease, multiple sclerosis, celiac disease, type 1 diabetes, lupus, psoriasis and inflammatory bowel disease, among others. 

Research into these diseases hasn’t yet found a cause or a cure, but these diseases will grow chronically worse as we age. Some research has concluded that these autoimmune diseases result from interactions between genetic and environmental factors. Many of these diseases tend to occur in families. My paternal grandmother suffered from rheumatoid arthritis also. But just having the gene doesn’t predispose you to develop the disease. There needs to be an outside trigger. Known triggers include environmental toxins, infections, unknown allergens, stress, and even lack of sleep. These conditions are always present but do tend to flare and cause tremendous pain and fatigue. 

Studies are suggesting that a healthy lifestyle can help limit the number of flares as well as their severity. Maintaining a healthy weight, sleeping regularly, and controlling stress can keep your immune system balanced and reduce flares. Diet is one of the most important areas to concentrate on. Nutrition, the gut mucosal immune system, the intestinal microbiota, and autoimmune pathology are deeply intwined. What we eat and the health of our digestive systems are directly connected to our autoimmune system. 70% of our immune system resides in our gut so it’s important to pay attention to what you put in there. Not just avoiding inflammation causing foods but adding pre and probiotics, and bone broth to build healthy bacteria.

Avoid these foods that cause inflammation:

Sugar

Refined carbs

Trans-fats

Omega 6 fatty acids

Processed foods and meats

Alcohol and caffeine

Artificial sweeteners

Food dyes

These foods reduce inflammation:

Fruits, especially berries

Omega 3 fatty acids, found in fatty fish like salmon and tuna

Leafy greens

Olive oil

Spices like cumin and turmeric, also garlic

Seeds and nuts

Avocados

Following the Mediterranean diet with all the above, along with exercise and sufficient sleep can help lower your inflammation and help with your disorder. Make sure to consult with a doctor specializing in your condition. There are medications called biologics that are reducing the progression of many of these diseases.  

Kathleen Weaver-Zech and Dean’s Team Chicago