Inflammation is an important part of our immune system’s response to injury and infection. It is our bodies way of signaling the immune system to defend, heal, or repair itself against possible infection or bacteria. Without inflammation as a physiological response, our body would not heal properly, and many conditions would be deadly.
That being said, if our inflammatory process goes on longer than needed or if it occurs in unnecessary places, inflammation suddenly becomes an issue. Chronic inflammation has been linked to the development of numerous diseases and health conditions.
Your diet and lifestyle habits can contribute to your bodies inflammation. It’s important to maintain a healthy lifestyle to keep inflammation in check.
Starches, Fruits, Vegetables
- Choose whole-grain starches, fresh whole fruits and vegetables.
- Consume a variety of colorful fruits and vegetables.
- Limit refined starches (white versions) and added sugars (white or brown sugar, soda, energy drinks).
Meats
- Limit high-fat red meat such as prime rib, bacon and sausage, as well as processed meats (ex: bologna, salami and hot dogs). These are higher in saturated fat, which if consumed in excess can increase inflammation.
- Choose skinless poultry, fish, eggs, legumes.
Fat
- Limit saturated fat. This includes butter, whole milk, cheese, high-fat red meat and skin on poultry. Our bodies only require a small amount so excess intake will increase inflammatory risk.
- Be very cautious or avoid trans-fat altogether (ex: prepackaged baked goods, flavored coffee creams).
- Choose monounsaturated and omega-3 fats, these are thought to neutralize inflammation. Found in olive oil, avocados and nuts.
- Omega-3 fatty acids are found in salmon and tuna, walnuts, and ground flaxseed. Omega-3 is an essential fat that our bodies cannot make. We must obtain it from dietary sources or supplements.
Other suggestions
- Flavor food with spices and herbs that have antioxidant properties such as garlic, green herbs, ginger, and turmeric.
- Moderation in all areas, excess of any food (even if it has anti-inflammatory properties) is not a good thing.
An exact and strict diet plan for a patient with chronic inflammation is still lacking but we do know general healthy eating suggestions that help produce anti-inflammatory results over time. The suggestions above will come as no surprise, as it is information we have all heard numerous times. The key is to adapt these suggestions into your daily lifestyle.
-Kelsey
