Fighting inflammation within your body can be as complicated as taking many medications, or as simple as knowing which foods can prevent flare ups. Anti-inflammatory diets can reduce inflammation dramatically. Reducing the amount of foods that can cause inflammation is important. Saturated and trans fats like red meat, dairy products and hydrogenated oils can cause inflammation.
What is Inflammation?
Inflammation is your immune system’s response to a stimulus. A stimulus can be anything, from an injury to an autoimmune disorder. It is your system’s way of sending a signal throughout your body to heal itself.
The Anti-Inflammatory Diet
Anti-inflammatory diets have grown in popularity in recent years. Similar to the Mediterranean Diet, anti-inflammatory diets promote eating more fruits, vegetables, fish, and healthy fats while decreasing the consumption of red meat, refined sugars, carbohydrates, and red wine. Incorporating these natural food components such as omega-3 fats, with a healthy balance of protein, carbs and fat helps protect your body against inflammation.
If you’re looking to add more anti-inflammatory foods into your diet, focus on:
- Leafy greens: kale, spinach, collard greens
- Dark berries: strawberries, blueberries, blackberries
- Fatty fish: organic wild-caught salmon, tuna
- Nuts: walnuts, almonds
- Teas: green tea, rose hip, ginger tea
Although long-term lifestyle changes and dietary modifications are always recommended first, another way to fight inflammation is by adding supplements into your daily routine. Studies suggest that alpha-lipoic fatty acids, omega 3-rich fish oils and ginger root can all positively impact inflammation levels. Ask your doctor if you’re thinking about adding a new supplement into your routine!
Understanding inflammatory and anti-inflammatory foods will help protect your body’s immune system. Supplementing and incorporating these healthy foods can help your body heal faster, fight chronic illness and strengthen your core.