At first glance diseases like Alzheimer’s, heart disease, and arthritis have nothing in common. But researchers are discovering a common link among all of them: inflammation. Study after study points to the role chronic inflammation plays in a wide variety of diseases–from gum disease to cancer and everything in between. This news can be discouraging, but the good news is that diet plays a tremendously powerful role in decreasing chronic inflammation in the body and increasing health.
Anti-Inflammatory Foods
The concept of food as medicine is growing with good reason: what we eat affects how we feel on every level. Choosing foods that decrease inflammation helps people feel better both in the short term and long-term. So what should you be eating?
Omega 3s
Often referred to as “good fats,” omega 3s offer a host of benefits, with one of the greatest being their anti-inflammatory properties. Choose foods like coconut oil, walnuts, salmon, flax seed, and avocados with each meal to reap the benefits.
Antioxidant Rich Foods
Antioxidants help to neutralize free radicals in our bodies to prevent cellular damage and inflammation. Berries, dark leafy greens, coffee, and green tea are all excellent ways to add antioxidants into your daily diet.
Spices
Spices have no downside. They have no calories, provide antioxidants, and add flavor to any dish. Frequent use of some spices like turmeric, oregano, and ginger have been correlated with decreased incidences of chronic inflammation and related diseases such as arthritis.
Red Wine
Moderation is key with this inflammation fighter, but one to two glasses of red wine per day can help with inflammation levels. Scientists site the combination of resveratrol in the grapes and the relaxing effects of the alcohol for red wine’s anti-inflammatory role. Resveratrol is a powerful antioxidant and stress is another trigger for inflammation so relaxing with a glass of red wine can help stop stress’s damaging process.
Foods to Avoid
Just as what we eat can have positive effects on health, what we eat can also be detrimental to health. Continual bombardment with unhealthy foods leads to chronic inflammation. Unfortunately, much of what has become commonplace in the typical American diet are major culprits in chronic levels of inflammation. Take a look at some of the worst offenders:
Sugar
Our bodies are not equipped to process the large amount of added sugar found in so many foods today. These excess sugars in our bodies cause blood sugar spikes; the roller coaster nature of these spikes leaves the body inflamed. Everything from cereal to premade pasta sauce is loaded down with excess sugar. Stick to satisfying your sweet tooth with the natural sugars in things like fruits.
Gluten
Besides the devastating effects gluten can have on those suffering from celiac disease, researchers are discovering gluten may have harmful effects on everyone. Opinions on causes are varied–some believe this is because wheat has been modified beyond the point our bodies can digest, others point to extreme blood sugar spikes caused by gluten containing foods. Whatever the reasons, gluten plays a negative role in raising inflammation levels and should be avoided.
Excess
Many foods can be hard for our bodies to digest. Dairy, legumes, and alcohol are three major offenders. When these foods are consumed in excess the body has a hard time digesting them and goes into a defensive attack mode and becomes inflamed. Consider eliminating or limiting these foods to no more than 1-2 servings per day.
Processed Foods
Processed foods manage to combine most of the biggest inflammation triggers into one neatly wrapped package. Most packaged foods are high in sugar, chemicals, gluten, and other undesirable ingredients. Whether it’s a candy bar or processed meat, the risk of inflammation is high. The temporary convenience processed foods bring is not worth the long term costs.
Added Insurance: Supplements
Despite our best efforts, our diets don’t often include all the nutrients we need for optimal health. This is where supplements come in. Some of the best supplements for reducing chronic inflammation include omega 3 supplements, baby aspirin, vitamins C and E, curcumin extract, and ginger. Consider supplementing your diet with one or more of these supplements to prevent and decrease inflammation.
Chronic inflammation can wreak havoc on our health, but we can push back its damaging effects. It can be challenging to make dietary overhauls, but the health effects today and for years to come are well worth it.
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