Anti-Inflammatory Diet & Lifestyle

Inflammation can save your life or take it away.  Acute inflammation is your immune system’s defense against injury, illness or infection. Chronic inflammation, on the other hand, is an excessive and prolonged immune response which can damage your tissues, brain, heart and other organs. 

In fact, chronic inflammation is a precursor to disease. It is associated with heart disease, cancer, diabetes, stroke, Alzheimer’s, dementia, kidney disease, arthritis, autoimmune diseases, fatty liver disease and depression. 

The good news is that you have the power to lower inflammation in your body with a healthy diet and lifestyle.

What is an Anti-Inflammatory Diet and Lifestyle?

These are the actions you can take to lower inflammation in your body through your lifestyle choices:

Limit or avoid inflammatory foods.

Increase the number of anti-inflammatory foods you eat.  The Mediterranean Diet is a great place to start.

Stay active -get at least 20 minutes of movement most days.

Manage your weight.

Get seven to eight hours of continuous quality sleep per night.

Reduce stress -exercise, meditate, stretch.

Control your blood sugar.

Try fasting (for a 12-hour fast:  don’t eat from 7pm until 7am) -optional

Which Foods Should I Avoid or Limit to Lower Inflammation?

Trans fats, saturated fats, fried foods

Sugar-sweetened foods and beverages

Fatty and processed meats

Full fat dairy, margarine, lard and shortening

Alcohol (moderate red wine consumption may be beneficial)

Added preservatives and dyes

Excess sodium

Heavily processed foods, refined grains, white flour

Which Foods Should I Eat to Lower Inflammation?

Fruits -oranges, cherries, blueberries, strawberries, bananas, grapes, pineapple, dates

Green leafy vegetables -kale, spinach, collards

Fatty fish -salmon, sardines, tuna, trout

Nuts -walnuts, almonds, pistachios, cashews, chia seeds, flaxseeds

Olive oil and olives, eggs

Tomatoes, sweet potatoes

Beans, lentils, chickpeas

Brown rice, oats, quinoa, barley, whole wheat

Green tea, coffee

Carrots, eggplant, asparagus, beets, avocado, broccoli, peppers

Spices -turmeric, cinnamon, ginger, cumin, rosemary, cayenne, black pepper

Garlic, onion, mushrooms

Edamame, tofu, seaweed

Tips to Start an Anti-Inflammatory Diet

Start with a few small changes at a time so you won’t be overwhelmed.

Fill your plate with fruits and veggies then add lean protein and whole grains.

Eat a salad every day —this is proven to slow cognitive decline.

Snack Smart -avoid blood sugar spikes with a combination of protein and fiber. Try carrots and hummus, apples and peanut butter or frozen blueberries and almonds.

Eat yogurt, kimchi, miso, kombucha or sauerkraut regularly to strengthen your gut.

Consume a variety of colorful fruits and vegetables, especially red and orange ones.

Consume fatty fish two to three times a week.

Eat beans instead of meat at least once a week.

Use avocado instead of mayonnaise in your sandwiches.

Try whole grain bread instead of white bread.

Have brown rice instead of white rice.

Experiment with different types of pasta such as chickpea or whole wheat (versus white pasta).

Add spinach and kale to your smoothies.

Use quinoa as a base for a buddha bowl full of your favorite vegetables and lean protein.

The Takeaway

Chronic inflammation is a precursor to all deadly diseases.  It can also zap your energy and focus. Fortunately, you have the power to reduce the inflammation in  your body through your lifestyle choices.

Eating a nutritious and varied plant-based diet is critical. The Mediterranean Diet contains the foods which help your body fight inflammation, and none of its triggers.  Some of the most beneficial foods include dark greens, beans, vegetables, fruit, fatty fish, nuts and olive oil. 

Limiting or avoiding unhealthy fats, added sugar, alcohol, excess sodium and heavily processed foods will also help lower inflammation in your body. 

In addition to a healthy diet, you want to stay active, get quality sleep, control your blood sugar, manage your weight and reduce stress.  These steps will not only fight inflammation but they will also improve the quality of your life.

You have the power to control a crucial component of your health and wellness.  Making small changes in your lifestyle will lead to big rewards. Lowering your inflammation will make you feel better, boost your energy and reduce your risk of chronic disease.  Why not take at least one small action today?

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Health.harvard.edu;  webmd.com;  medicalnewstoday.com;  verywellhealth.com;  clevelandclinic.org; forbes.com;  prevention.com;  eatingwell.com;  taste.com;  cookinglight.com