Nick Mitchell: My Thoughts on the Anti-Inflammatory Diet

All good personal trainers need to keep abreast of the latest research on exercise, fitness, and nutritional well-being. The following is some interesting reading I came across lately – to my mind we should always aim to include anti-inflammatory nutrients in our diet, and it is this property that is one of the key aspects of why fish oil is just so damn good for us! I recommend that all of our personal training clients here at Ultimate Performance take the maximum amount of high-quality fish oil that their budgets will allow. Some even take as much as 40 grammes every day and have spectacular results!

By Greg Arnold, DC, CSCS, January 25, 2005, abstracted from “Seven Ways To Protect Your Heart With Anti-Inflammatory Alternatives” from Dr. Mercola’s online newsletter. Many people now realize the pivotal role inflammation plays, the many chronic diseases that afflict our society include; heart disease type 1 and 2 diabetes, arthritis, Alzheimer’s, and Parkinson’s disease. Nutritionally, omega-3 fatty acids in the form of fish oil are regarded as the best way to decrease this inflammation. As a result, many people now know about fish oil but few people know about these five other supplements that also play a significant role in decreasing inflammation:

GINGER: This wondrous root contains 6-gingerol, an anti-inflammatory compound shown to decrease inflammation that is thought to contribute to cancer.

BOSWELLIA: Research has found Boswellia to be effective in helping quell the inflammation associated with ulcerative colitis, a common intestinal condition.

BROMELAIN: Similar to Boswellia, Bromelain has very strong effects on decreasing intestinal inflammation.

While it has also been found to help with arthritis symptoms.

EVENING PRIMROSE, BLACK CURRANT, AND BORAGE OIL: These three oils are grouped together because of their high levels of Gamma Linolenic Acid (GLA). GLA’s ability to decrease both acute and chronic inflammation has been known for over 15 years.

Recent research found 1.4 grams of GLA in borage seed oil daily to reduce the number of tender joints 36% and the swollen joint count by 28%.

In conclusion, although inflammation has become rampant in our society because of our diet, there are many ways to counteract this inflammation and help keep you free of chronic disease. Greg Arnold is a chiropractic physician practicing in Danville, CA. You can contact Dr. Arnold directly by emailing him at or by visiting his website chiropractor Danville, Complete Chiropractic Health Care – Danville chiropractor.



Sinisalo, J. (2000). Relation of inflammation to vascular function in patients with coronary heart disease..Atherosclerosis; 149(2): 403-11

Finegood, D.T. Obesity, inflammation and type II diabetes. Int J Obes Relat Metab Disord 2003; 27: Suppl 3: S4-5

Sturmer, T., H. Brenner, et al. Severity and extent of osteoarthritis and low grade systemic inflammation as assessed by high sensitivity C reactive protein. Ann Rheum Dis 2004; 63(2): 200-5

Potter, H., I. M. The inflammation-induced pathological chaperones ACT and apo-E are necessary catalysts of Alzheimer amyloid formation. Neurobiol Aging 2001; 22(6): 923-30

McGeer, P.L. and E.G. McGeer, Inflammation and neurodegeneration in Parkinson’s disease. Parkinsonism Relat Disord, 2004. 10 Suppl 1: p. S3-7

Park, K. K., K. S. Chun, et al. (1998). “Inhibitory effects of [6]-gingerol, a major pungent principle of ginger, on phorbol ester-induced inflammation, epidermal ornithine decarboxylase activity and skin tumor promotion in ICR mice.” Cancer Lett 129(2): 139-44

Gupta, I., A. Parihar, et al. (1997). “Effects of Boswellia serrata gum resin in patients with ulcerative colitis.” Eur J Med Res 2(1): 37-43

Hale, L. P. (2004). “Proteolytic activity and immunogenicity of oral bromelain within the gastrointestinal tract of mice.” Int Immunopharmacol 4(2): 255-64

Walker, A. F., R. Bundy, et al. (2002). “Bromelain reduces mild acute knee pain and improves well-being in a dose-dependent fashion in an open study of otherwise healthy adults.” Phytomedicine 9(8): 681-6

Tate, G., B. F. Mandell, et al. (1989). “Suppression of acute and chronic inflammation by dietary gamma linolenic acid.” J Rheumatol 16(6): 729-34 11 Zurier, R. B., R. G. Rossetti, et al. (1996). “gamma-Linolenic acid treatment of rheumatoid arthritis. A randomized, placebo-controlled trial.” Arthritis Rheum 39(11): 1808-17. 


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