Healthy eating with aisling murray from whelehans pharmacy

Foods to reduce Inflammation:inflammation is part of the body’s immune response. Normal inflammation includes heat, pain, redness, and swelling to the area of injury. These signals inform us that our immune system is working hard to heal. 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 become out of control such as the case with rheumatoid arthritis. Arthritis is inflammation of the joints which leads to pain and immobility, varying from mild to severe. In Ireland around 915,000 people, including 1,100 children, are living with all different forms of arthritis.
Uncontrolled inflammation in the body is thought to play a role in obesity, heart disease, and cancer. 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. 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.

Whole grains: it’s recommended that half of your carbohydrate portions come from whole grains choices. Whole grains are much more beneficial than refined processes carbohydrates like, white bread, cereal, and white pasta. Whole grains have increased level of fibre, shown to reduce inflammation in the blood. Whole grains also contain less added sugar.

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.

Oily fish: 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 once or twice a week. Cook the fish in a healthy manor (steaming, grilling, 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 vitamin E, and 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.

Whelehans Nutrition Service is a private one to one advice service with our nutritionist Aisling Murray. Aisling’s areas of interest include weight loss management, nutrition education and food intolerance. Our nutrition service offers you the chance to change your life in a positive way by focusing on your overall wellbeing as well as the chance to follow up on your progress.

Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Call Whelehans at 04493 34591 for an appointment

This article is shortened to fit within newspaper space limits. More detailed information and leaflets are available in Whelehans.