How to Fight Inflammation With These 6 Awesome Fruits

Plant-based foods contain chemicals called phytochemicals that act as antioxidant and anti-inflammatory agents, helping to bring down levels of inflammation and to counteract inflammation’s harmful effects.

Naturally sweet fruits are particularly abundant in anti-inflammatory compounds, which are vital in protecting our bodies from heart disease, diabetes, and certain forms of cancer and bowel disease. Eating at least one-and-a-half to two cups of different fruits every day can boost antioxidant activity. 

One strategy is to eat with the seasons, choosing grapes and stone fruits in the summer, apples and pears in the fall, persimmons and pomegranates in the winter, and citrus and cherries in the spring. Eating fruits this way will ensure that we derived the maximum benefits from the various fruits that adore the seasons 

Below we discuss 6 commonly occurring fruits that help to fight inflammation in our bodies that you need to be consuming regularly especially during the seasons they occur.

Berries

From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are very potent in antioxidant and anti-inflammatory activity. Coupled with the fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits. Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer’s disease, and diabetes.

Apples

Maybe it’s true that an apple a day keeps the Doctor away. Studies have found that consumption of this fruit—along with its relative, pears—was linked with a lower risk of death from heart disease. The star components of apples—fiber, vitamin C, pectin, and polyphenols—have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut.

Stone Fruits

Cherries, peaches, apricots, and plums are all examples of stone fruits, which contain fiber, vitamin C, potassium, and different types of phytochemicals associated with their colors. For example, cherries have garnered the lion’s share of the research among stone fruits, having been linked to reduced average blood sugar and improved cholesterol and blood pressure. Some studies even suggest reduced pain and soreness after exercise and reduced risk of gout attacks with cherry intake. The high levels of phenolic compounds in cherries, which have been shown to reduce inflammation, may be behind those benefits.

Grapes

These succulent fruits are bursting with fiber, vitamins C and K, and powerful phytochemicals, especially the resveratrol found in red grapes. It’s little wonder that moderate imbibing of red wine has been associated with heart health. Results from a multiethnic seven-year study of 3,300 middle-aged women linked moderate wine consumption with significantly lower levels of inflammation, compared with women who drank no or less wine. Some more recent studies, however, have called some of these benefits into question. It’s important to note, however, that even moderate consumption of alcohol (including wine) has been associated with higher cancer risk. The best advice: if you already enjoy wine, drink it in moderation (a maximum of one drink per day for women, two drinks for men), but don’t start drinking for supposed health benefits.

Citrus Fruits

Oranges, grapefruit, lemons, and limes are famously rich in vitamin C. They also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids. The nutrients found in citrus fruits have been shown to have heart-protective effects, such as improvements in blood cholesterol, blood sugar, and blood vessel function.

Pomegranates

Those tiny pomegranate seeds contain big rewards of vitamins C and K, potassium, fiber, and potent phytochemicals such as anthocyanin and resveratrol. These nutrients may be behind the potential benefits of eating pomegranates; according to a 2020 review of the research on pomegranates, this fruit shows potential for helping keep blood pressure, cholesterol, and blood sugar levels in check.

Mediterranean Versus Western Type of Diet – Which is the Winner?

In today’s increasingly modern world, our busy schedule is making us choose diet pattern that are considered most times unhealthy. There are two major diet patterns in the world at present. The Mediterranean diet pattern and the Western diet pattern. While world is gradually moving towards the Mediterranean food type because of its immense health benefits, the Western diet has been identified as the major cause of chronic diseases now prevalent in Western cultures and other places including Africa where the Western type of food has been embraced wholeheartedly.  

To helps us make an informed choice, the Mediterranean and Western type of diets are discussed below.

Mediterranean Type of Diet

The Mediterranean diet is a healthy diet inspired by the eating habits of people who live near the Mediterranean Sea. It is mainly based on the cuisines of the countries of Greece, Italy, France and Spain, Turkey, the Balkans, the Middle East, North Africa and Portugal.

The core aspects of this diet include a high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and moderate consumption of non-fish meat products.

Following years of study with numerous populations in different Mediterranean countries, it has been noticed that people who conformed more to this traditional diet displayed: better life expectancy; lower chronic disease rates; lower cancer rates and better heart health.

Western Type of Diet

The Western type diet is a modern dietary habit that is generally characterized by high intakes of ultra-processed foods, refined grains, red meat, processed meat, high-sugar drinks, candy and sweets, fried foods, animal products, butter and other high-fat dairy products, eggs, potatoes, high-fructose corn syrup, and low intakes of fruits, vegetables, whole grains, pasture-raised animal products, fish, nuts, and seed. The Western diet is associated with poorer health. Increasing evidence shows that the Western style of diet is associated with higher risks of cardiovascular disease and obesity.

Top 10 Healthiest Vegetables and Ingredients to Consume for Good Health

 Lettuce

Lettuce is a plant of the family Asteraceae. It is most often grown as a leaf vegetable, but sometimes for its stem and seeds can also be used. Lettuce is most often used for salads. It is also now being used in other kinds of food, such as soups, sand-wiches and wraps. Typical Lettuce type include leaf lettuce – red, green and oak, Romaine Lettuce, Iceberg Lettuce and Butterhead Lettuce.

Benefits of consuming Lettuce:

It might help in lowering cholesterol levels, moderating sleep, controlling anxiety, reducing inflammation, and may provide a constant supply of antioxidants.

Carrots

The carrot is a root vegetable, typically orange in color. Purple, black, red, white, and yellow varieties also exist. Carrot roots contain high quantities of alpha- and beta-carotene, and are a good source of vitamin A, vitamin K, and vitamin B6.

Benefits of consuming Carrots

Carrots contain some good quantity of fibre that can help keep blood sugar levels under control. They are also loaded with vitamin A and beta-carotene, which can help to lower your diabetes risk. They can strengthen your bones. Carrots have calcium and vitamin K, both of which are important for your bone health especially as you age.

Olive Oil

Olive oil is a liquid fat obtained from olives. It is commonly used in cooking  for frying foods or as a salad dressing. Olive oil contain a significant amount of unsaturated fats – monounsaturated fats (about 70%) and polyunsaturated fats (15%) with saturated fats considered to be unhealthy making only 13%.

Olive oil is now being widely adopted as a healthy option for cooking because of its potential benefits in improving heart health.

Benefits of consuming Olive Oil

Reduces inflammation, improves blood vessel health, helps manage blood clotting, lowers blood pressure. 

Onions

The onion also known as the bulb onion or common onion, is a vegetable that is the most widely cultivated for food.

Onions are cultivated and used around the world as food. As a food item, they are usually served cooked, as a vegetable or part of a prepared savory dish but can also be eaten raw or used to make pickles or chutneys. They are pungent when chopped and contain certain chemical substances which may irritate the eyes.

Benefits of consuming Onions

Onions contain antioxidants and compounds that help the body to fight inflammation, decrease triglycerides in the blood and reduce bad cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help to reduce high blood pressure and protect against blood clots.

Avocados

The avocado (Persea americana) is a medium-sized, evergreen tree native to the Americas. It is widely cultivated for its large and fleshy fruit. Mexico is the leading producer of Avocados in the world.

Benefits of consuming Avocado

Avocados are a good source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, monounsaturated, and polyunsaturated beneficial fats, which can help a person feel fuller in between meals.

Broccoli

Broccoli is an edible green plant in the cabbage family whose large flowering head, stalk and small associated leaves are eaten as a vegetable. It is eaten either raw or cooked. Broccoli is a particularly rich source of vitamin C and vitamin K.

Benefits of consuming Broccoli

It's a good source of folate; Broccoli is full of vitamins A, B6, and K; It has a lot of vitamin C; Broccoli supports a healthy metabolism; Eating broccoli could help reduce cancer risk and lastly, it is full of antioxidants.

Cucumber

Cucumber is a widely cultivated creeping vine plant that bears usually cylindrical fruits, which are used as cooking vegetables. There are three main varieties of cucumber—slicing, pickling, and seedless—within which several cultivars have been created.

Benefits of consuming Cucumbers

It contains antioxidants; it promotes hydration; it may help in weight loss efforts; It may help to lower your blood sugar; It may help to support regular bowel movements; and lastly it is very rich in nutrients.

Brown Rice

Brown rice is whole rice from which only the husk (the outermost layer) is removed.  Brown rice is a whole grain and a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, and manganese and does provide some fiber.

Benefits of consuming Brown Rice

Many of the nutrients in brown rice help to keep your heart healthy. It is a rich source of dietary fiber, which can reduce your risk of death from heart disease. Brown rice also contains high levels of magnesium, which can help make you less vulnerable to cardiovascular disease and stroke. 

Strawberries

Strawberries are  widely appreciated for its characteristic aroma, bright red color, juicy texture, and sweetness. It is consumed in large quantities, either fresh or in such prepared foods as jam, juice, pies, ice cream, milkshakes, and chocolates.

Benefits of consuming Strawberries

Strawberries when consumed help to protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer which is on the rise globally. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. 

Almonds

Almond nuts are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals.

Benefits of consuming Almonds.

Almond nuts are rich in valuable nutrients like magnesium, vitamin E, and dietary fiber. A single serving of almonds makes for a nutritious and filling snack. Almonds have calcium and phosphorus, which help to improve bone health and can protect you from fractures.

How to Eat a Healthy Meal

There is a popular saying that life begins at 40! However, your life does not need to begin at 40 before you start imbibing some healthy eating habits. Most of our health problems are linked with poor diet. Increasing modernization and worsening health care crisis is making health care professionals rethink the way we eat these days since there is an increasing link between what we eat and how healthy we are.

Most of us start caring about what we eat when we already have health issues whereas it would have been far much cheaper and better if we had imbibed healthy eating habits all along compared to the damage already done to our health that we are trying to manage and live with!

So, if you are 40 years and above you should read carefully and begin to imbibe the eating habits that will be discussed here. If you are not already 40 and you are in good shape, maybe you should even pay more attention!

I mention the age limit of 40 because most people start having all sorts of health issues or challenges when they are 40 and beyond. Some are not so lucky, theirs starts from birth, others along the way but for most people it is beyond 40!

What makes up a healthy meal then? 

A healthy meal should consist of vegetables and fruits, whole grains, protein and healthy plant oils (fats) in the right proportions

According to Harvard University, a healthy eating plate should consist of vegetables and fruits, whole grains, protein and healthy plant oils in the appropriate proportion illustrated below:

Most of your Meal should be 1/2  or 50% Vegetables and Fruits

Vegetables and fruits abound in various variety and colors. Aim for color and variety and remember that potatoes don’t count as vegetables as far as eating healthy is concerned because of their negative impact on blood sugar.

Whole grains should be ¼ or 25% of your healthy eating plate

Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains. If you can stick with this recommendation, then you maybe be able to keep a tab on blood sugar.

Proteins should be ¼ or 25% of your healthy eating plate

Because of the role proteins play as building blocks of the body, they should be consumed in a good amount. Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be combined into salads, and pair well with vegetables on a plate. Limit consumption of red meat, and avoid processed meats such as bacon and sausage. This is absolutely necessary as ultra-processed meats such as bacon and sausage have been linked to Cancer.

Healthy Plant Oils (Fat)

Oils are a critical food nutrient in the body. However, over consumption of certain oils have been known to create serious problems such as elevated cholesterol and heart disease. 

Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean healthy fats especially if you are indulging in the consumption of the bad type of fats.

Drink Water, Tea or Coffee

Drink plenty of water. You may also consume tea or coffee. However, it is advisable to skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.

Lastly, Stay Active

Staying active is as important as imbibing a healthy eating habit. A sedentary life style and lack of exercise has been linked to numerous health problems.

10 Best Anti-Inflammatory Foods to Prevent Heart Disease and Stroke

 1. Olive Oil

Doctors suggest using olive oil to make your meals rather than butter will go a long way in improving your heart health. A Mediterranean diet supplemented with extra virgin olive oil reduced the incidence of a major cardiovascular events among people with a history of heart disease.

2. Quinoa

Quinoa is a popular whole grain diet that contains a good dose of protein to help build muscle. Including any type of whole grain from barley to brown rice will aid in weight loss by filling you up for fewer calories

3. Blueberries

Blueberries are often singled out as a kind of superfood because studies have shown that they aid in everything from fighting cancer to lowering cholesterol. All berries including raspberries, strawberries, and blackberries, contain antioxidants and phytonutrients

4. Almonds

Although many of us shy away from eating nuts because of  high calories and fat content, they are a good source of healthy fat. Studies have shown that eating a handful several times a week can prevent heart disease and ultimately help you to shed some weight since they fill you up and prevent snacking with heavily processed foods. Almonds in particular contains lots of monounsaturated fats and fiber.

5. Salmon 

Salmon is a good and healthy source of lean protein. With this diet, doctors suggest eating fish  two times a week at the least. Salmon provides a high dose of Omega-3 fatty acids which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.

6. Beans

If you like, you can call Beans the magical fruit but they are! The more you eat, the more you lose weight! Varieties of beans such as black, kidney, white and chickpeas (as known as garbanzo) are good for fiber and protein. They fill you up and provide muscle building material without any of the fat that meat can add to your food.

7. Eggs

Eating a breakfast high in egg is a good way to reduce hunger throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.

8. Spinach

Spinach is a great source of protein which is a key component in red blood cells that fuel our muscles with oxygen for energy. Compounds found in spinach actually increase the efficiency our mitochondria, the energy producing factories inside our cells. Eating a cup of cooked spinach will give you more lasting power for your daily hustle.

9. Walnuts

Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. This contributes to mood stability and can help you tolerate stress. Walnuts are also reputed to be good for a healthy heart.

10. Asparagus

Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine. All these are crucial for mood. If you suffer from high blood pressure, eating a diet laced with Asparagus may help to lower your blood pressure.

Choose Anti-inflammatory Foods to Lower Heart Disease and Stroke.

A variety of food containing large amounts of antioxidants and vitamins -- such as leafy greens, carrots, tomatoes, whole grains, fruits, nuts, fatty fish and olive oil -- can support a healthy inflammatory response and reduce cardiovascular risk.

Eating red meat and highly processed foods, however, contributes to chronic inflammation in the body, increasing the risk of heart disease and stroke, according to a study recently published in the Journal of the American College of Cardiology.

Foods that are associated with higher inflammation include red meat, organ meat, processed meat, refined grains, sugary beverages and low-energy (diet) carbonated beverages.

Foods that are associated with lower inflammation include leafy green vegetables, dark yellow vegetables, fruit, whole grain, tea, coffee and wine.

Although the exact way  food impact inflammatory pathways is not yet fully understood, researchers believe sugary and processed foods in the typical Western diet, along with environmental pollution, cigarette smoking, radiation and medications, may lead to the increased activation of free radicals in our bodies.

Free radicals are molecules with unpaired electrons -- driven to search for a match, they rob other cells of their electrons, causing cellular damage which can contribute to many ailments and disease.

Unfortunately, today's Western diet is full of overly processed, fat-laden foods, sugary drinks and red and processed meats that can cause persistently high levels inflammation in the human body.

In fact, research has linked chronic inflammation to cancer, heart disease, diabetes, arthritis, depression, Alzheimer's and many other diseases.

Eating a lot of unhealthy, ultra-processed foods may even shorten your life -- just a 10% increase in such foods was significantly associated with a 14% higher risk of death from all causes studies have shown.

To stay healthy and live long, the focus should be on leafy greens, tomatoes, fruits, nuts, fatty fish and olive oil -- foods that can support a healthy inflammatory response -- and fight back.

Limit intake of inflammatory food such as: Ice cream, cookies, pastries, cereal bars and cakes, premade pies, pasta and pizza dishes, poultry and fish nuggets and sticks, red and processed meats such as bacon, sausages and hot dogs.

Limit the intake of health and slimming products such as powdered or "fortified" meal and dish substitutes, powdered and packaged instant soups, noodles and desserts

The Dangers of Eating Too Much Salt in Your Diet

Adding salt to your meal at the table is associated with a lower life span and a higher risk for early death due to possibility for hypertension and cardiovascular disease.

The American Heart Association recommends adults consume no more than 2,300 milligrams of salt per day -- but notes the "ideal limit" is 1,500 milligrams per day. Consuming too much salt can raise blood pressure, which in turn can cause heart disease, stroke and kidney disease, the heart association said.

In the UK, the National Health Service, recommends that adults limit their sodium intake to about a teaspoon of salt a day.

One of the main culprits of high levels of sodium in our diets is processed foods, which often use salt for flavor, texture, color, and preservation. More than 70% of the sodium we eat most times comes from what has been added by the food industry to fast food products we purchase in stores or restaurants.

Cooking at home is one method you can use to have more control over excessive salt intake by making your meal. Reading the ingredients on the labels of products, substituting in herb and spice blends without salt, and focusing your diet on minimally processed foods is one other way to control your salt intake.

The following foods are almost always high in salt. To cut down on salt, eat them less often and have smaller amounts: anchovies, bacon, cheese, gravy granules, ham, olives, pickles, prawns, salami, salted and dry-roasted nuts, salt fish, smoked meat and fish, soy sauce, stock cubes, yeast extract.

In some other foods, the salt content can vary widely between different brands or varieties. That means you can cut down on salt by comparing brands and choosing the one that is lower in salt. Nutrition labels can help you do this.

The salt content in the following foods can vary widely between different brands or varieties: bread products such as crumpets, bagels and ciabatta, pasta sauces, crisps, pizza, ready meals, soup, sandwiches, sausages, tomato ketchup, mayonnaise and other sauces, breakfast cereals.

So for our overall health and wellbeing and to avoid the potential for future issues with diseases such as hypertension and cardiovascular disease, reducing salt intake or exploring other healthy alternatives is key.

Ultra-processed Foods Linked to Cancer and Early Death

Eating a lot of ultra-processed foods significantly increases men's risk of colorectal cancer and can lead to heart disease and early death in both men and women, according to two new, large-scale studies of people in the United States and Italy published Wednesday in British medical journal, The BMJ.

Ultra-processed foods include prepackaged soups, sauces, frozen pizza, ready-to-eat meals and pleasure foods such as hot dogs, sausages, french fries, sodas, store-bought cookies, cakes, candies, doughnuts, ice cream and many more.

The study examined the diets of over 200,000 men and women for up to 28 years and found a link between ultra-processed foods and colorectal cancer in men, but not women. Colorectal Cancer is the third most diagnosed cancer in the United States.

Processed and Ultra-processed meats, such as ham, bacon, salami, hotdogs, beef jerkey and corned beef, have long been associated with a higher risk of bowel cancer in both men and women, according to the World Health Organization, American Cancer Society and the American Institute for Cancer Research.

We should consider substituting the Ultra-processed foods with unprocessed or minimally processed foods in our diet for cancer prevention and prevention of obesity and cardiovascular diseases.

The reason Ultra-process food is bad for us

These overly processed foods are often high in added sugars and salt, low in dietary fiber, and full of chemical additives, such as artificial colors, flavors or stabilizers.

While some Ultra-processed foods may be considered healthier than others, in general, we would recommend staying away from ultra-processed foods completely and focus on healthy unprocessed foods - fruits, vegetables, legumes.

Regular Exercise is Key to Longevity

 

Want to live a longer, healthier life? Pick an activity you enjoy and get moving. Choose just about anything -- running, swimming laps, playing tennis, cycling, golf, racket sports or even walking for exercise.

All of these leisure activities appear to lower the risk of early death, as well as death from cardiovascular disease and cancer, according to a new study in the Journal – JAMA Network Open 

Physical activity guidelines in the United States recommend that American adults do 2.5 to 5 hours of moderate-intensity aerobic physical activity or 1.25 to 2.5 hours of vigorous-intensity aerobic physical activity each week.

Any combination of aerobic-based activity done for the recommended amount of time per week was associated with a 13% lower risk of death from any cause when compared with doing none of the activities, the researchers found.

Monkeypox (MPX) Health Advisory For Nigeria

 Brief History of The Monekypox (MPX) Virus

Monkeypox is caused by the monkeypox virus. It primarily occurs in Central and West Africa, often in proximity to tropical rainforests, and has been increasingly appearing in urban areas. Animal hosts include a range of rodents and monkeys.

It is a viral disease that is transmitted to humans from animals. Symptoms are very similar to those seen in the past in smallpox patients but are less severe.

The WHO declared Monkeypox a Global Health Emergency on July 23rd 2022.  Nigeria has recorded a total of 172 confirmed cases of Monkeypox virus, with 4 deaths, from January 1st to August 25th 2022. The cases were reported from 26 states and the FCT.

How Monkeypox is Spread

Monkeypox virus is transmitted from one person to another by close contact with the rashes, body fluids, respiratory droplets, and contaminated materials such as beddings.

The virus enters the body through broken skin (even if not visible), the respiratory tract, or the mucous membranes of the eyes, nose, or mouth. Human-to-human transmission may also occur through aerosols/droplets following prolonged face-to-face or close contact.

Symptoms of Monkeypox Disease

Monkeypox is usually a self-limiting disease with the symptoms lasting from 2 to 4 weeks. The interval from infection to onset of symptoms of monkeypox is usually from 6 to 13 days but can range from 5 to 21 days.

The infection can be divided into two periods:

• The invasion period (lasts between 0–5 days) characterized by fever, intense headache, lymphadenopathy (swelling of the lymph nodes), back pain, myalgia (muscle aches) and intense asthenia (lack of energy).
• The skin eruption (rash) phase, which usually begins within 1–3 days of appearance of fever. The rash tends to be more concentrated on the face and extremities rather than on the trunk. It may be confused with that of chickenpox. 

Prevention

• Infection prevention and control measures are key:
• Practice frequent handwashing with soap and water especially after caring for or visiting sick people.
• Ensure all animal food products are properly cooked before eating.
• Use of appropriate protective clothing and gloves while handling sick animals or their infected tissues and during slaughtering procedures.
• Avoid contact with animals that could harbour the virus including sick or the dead animals in areas where MPX has been confirmed.
• Avoid contact with any material that has been in contact with a sick animal.
• Avoid unnecessary physical contact with persons infected with MPX.

Report any case with the associated symptoms mentioned above to the nearest health care facility for prompt and appropriate care.