You’ll have heard the phrase ‘you are what you eat’, but did you know it’s true? The food we eat can have a huge impact on our health – particularly if you are looking to reduce inflammation.
First, what is inflammation and how does it affect your body?
When your body is subject to injury, irritation, or infection, your immune system kicks in and releases chemicals that tell your cells to start repairing the damage. This causes what we call an inflammatory reaction, and it is part of your body’s natural response. When we are healthy, the inflammation does its job and quickly passes. The problem comes when the inflammation becomes long-term (chronic). Chronic inflammation can cause health issues like heart disease, stroke, cancer, diabetes, arthritis, and other conditions.
Studies show that following an anti-inflammatory diet can help reduce inflammation and pain.
What is an anti-inflammatory diet?
An anti-inflammatory diet focusses on vegetables, fruits, omega-3 fatty acids, lean protein, and healthful fats. Processed, fast, and high sugar foods are limited – in essence, it’s a healthy diet! So, what should you be eating to reduce inflammation?
Incorporate these foods into your diet
- Strawberries, raspberries, blueberries, blackberries, grapes, cherries
- Whole grains, legumes
- Almonds, walnuts, pecans, Brazil nuts
- Sardines, salmon, herring, mackerel, anchovies
- Lean protein like chicken and turkey
- Broccoli, spinach, kale, carrots, beets, sweet potatoes
- Bell and chili peppers, mushrooms, avocados
- Dark chocolates and cocoa
- Turmeric, garlic, ginger, cinnamon, oregano, rosemary
Reduce these foods
- Processed, fast, and fried foods
- Red meats and processed meats
- White bread, pasta, rice
- Saturated fats
- Sodas, fruit juices
- Caffeine
- Alcohol
References
MSK-0051 RevA