Issue link: http://digital.copcomm.com/i/857677
torrancememorial.org PULSE | 9 H E A LT H L I N KS compounds that exist in animal-based fats and proteins. e AGE levels of these foods increase considerably when they're cooked, especially at high temperatures. "Dairy can be inflammatory and some people cannot tolerate the casein protein in dairy," Rodriguez-Brindicci adds. Yogurt is healthful due to probiotics that help heal the gut, but many have added sugars and artificial ingredients. "If you consume dairy products, try to choose low- fat or nonfat yogurt, without chemical additives or added sugars." What foods have an anti-inflammatory effect on our bodies? A high-fiber diet containing a wide-variety of whole grains, beans, vegetables, fruits and omega-3 fatty acids, forms the foundation of an anti-inflammatory diet, Rodriguez-Brindicci explains. Examples of whole grains are barley, oatmeal, quinoa and farro. Regarding produce, she tells her patients to "Color your plate; the more colors the better, and variety is key. All colorful fruits and vegetables provide essential phytonutrients and antioxidants that are anti-inflammatory." Foods containing omega-3s are cold water fish such as salmon, mackerel, trout and oysters. Omega-3s can also be found in walnuts, flaxseed and chia seeds. "Spices also play a role," says Rodriguez- Brindicci. "Turmeric and ginger have natural anti-inflammatory properties." And how you cook your food makes a difference. "Cooking at high temperatures leads to the development of AGEs, which leads to inflammation and accelerated aging. It's better to cook foods at lower temperatures for a longer duration," Rodriquez-Brindicci says. One person who illustrates the benefits of an anti-inflammatory diet is South Bay resident Manette McDermott. "I suffered from chronic sciatica and pre-arthritis. I was told to live with it. When I switched to an anti-inflammatory diet, it had an immediate impact on my body. Aer two weeks, my sciatic pain improved." Dairy, sugar and red meat were some of the culprits inducing pain in McDermott. Her diet now consists of salmon, sardines, plenty of vegetables, salads, fruits and seeds such as chia, flax and hemp. She also makes homemade veggie bars for herself, family and friends with a variety of vegetables, power seeds, nuts, goji berries and dates. She calls them "salad on the run." ey're so popular, she may market them commercially in the future. "It's best to stay attuned to your body and check how you're feeling aer eating to help identify the foods that bother you," Rodriquez-Brindicci says. "Home-cooked food is the preferred choice along with buying fresh foods. Avoid preserved and packaged foods as much as possible to help reduce inflammation." McDermott says for her, an anti-inflammatory diet changed her life. "I have no pain, I think more clearly, and I sleep, look and feel so much better."