Inflammation is one of the key issues I address with every client.  This is because it’s at the root of most chronic degenerative diseases.  These diseases such as heart disease, diabetes, Alzheimer’s, and cancer are the leading causes of death in the US.  Reducing systemic inflammation by eating an anti-inflammatory diet significantly reduces your risk.

What Is Inflammation?

Inflammation is our body’s natural immune response.  For example, if you cut your finger, white blood cells rush to the site of injury to prevent bacteria and other pathogens from invading the body and causing illness.  

The problem begins when our diet and lifestyle choices cause chronic inflammation.  When chronic inflammation is pervasive throughout the body it becomes a problem and contributes to disease.  The good news is that through cultivating healthy diet and lifestyle habits you can easily reduce inflammation and prevent disease.

The Key to Reducing Inflammation

At its core, an anti-inflammatory diet is one that is made up of nutrient dense, whole foods.  A diet rich in fruits and vegetables, healthy fats, and whole foods reduces inflammation and supports health.  Processed foods such as white flour, refined sugar, vegetable oil, and factory farmed meat increase inflammation; it’s better to avoid these foods when possible.

Foods For an Anti Inflammatory Diet

·      Fruits and vegetables

Antioxidants, phytonutrients, and fiber found in fresh fruits and vegetables all contribute to reducing inflammation

·      Cold water, fatty fish such as salmon, sardines, and trout

Omega-3 fatty acids found in fish and other seafood are a critical component of reducing inflammation

·      Grass fed meat

Unlike factory farmed animals that eat foods high in omega-6 fats such as corn and soy, grass fed animals have a healthier fatty acid ratio that is less inflammatory

·      Healthy fats

These are found in nuts and seeds, olive oil, and avocados

Inflammatory Foods to Avoid

·      Processed foods that are made with refined sugar, sodium, and artificial additives

·      Factory farmed meat

·      Sugar

·      Refined carbohydrates

·      Vegetable oil such as corn or soy oil

·      Alcohol

Anti-Inflammatory Superfoods

Certain foods have been shown to be especially powerful at reducing inflammation.  A compound in green tea called EGCG has been shown to reduce inflammation in people who drink just a few cups a day. 

Several spices such as turmeric, ginger, cayenne pepper, cinnamon, and rosemary, not only liven up the flavor of dishes, but have been shown to reduce inflammation in numerous studies. 

For ideas on delicious ways to get anti-inflammatory foods in your diet, check out my Instagram page