niacin and the minerals magnesium and zinc. These are
best obtained from a healthy diet.- Avoid specific foods and lifestyle factors that disturb the
balance of fats. These include trans fat, refined carbohy-
drates and sugars, and overexercise. - Certain foods can fight inflammation. Ginger and
turmeric are powerful foods that can help control inflam-
mation. These are common spices used in many types of
foods. While fresh turmeric is more difficult to find in
stores, fresh ginger is common. Ginger can be used in sal-
ads, or to make tea, or is added to many dishes for its
pungent flavor. And it can be pickled. Developing a habit
of using ginger regularly in your meals can be very help-
ful in controlling inflammation. Turmeric is in the ginger
family, and probably on your spice shelf. It’s commonly
used as a natural coloring agent, and is a major ingredi-
ent in curry powder.
Many people eat citrus fruit but toss the peel. They are throwing
out some of the most important nutritional factors. The oil in citrus
peel contains limonene, a powerful phytonutrient. When eating the
fruit, eat the skin, or at least the white parts. This is more enjoyable
when the fruit is tree-ripened, which makes for a much sweeter skin.
Foods in the onion family can also help reduce inflammation,
especially garlic and onions. In our culture, garlic and onions are
often avoided due to the odor after eating them. But both have great
therapeutic benefits and should be part of your daily diet, even if it’s
just in your evening meal. Other foods in the onion family include
shallots and chives.
Functional Illness
Chronic inflammation that’s allowed to continue unchecked can lead
to a full spectrum of functional problems, such as fatigue, hormonal
imbalance and reduced immunity. Fatigue may be among the more
common results of chronic inflammation. Other problems associated
with chronic inflammation include:
312 • IN FITNESS AND IN HEALTH