Inflammation and Diet

     Inflammation can be impacted by what you eat.  Inflammation is dangerous for it can cause illness and harm your body.  There are many factors that contribute to inflammation such as genetics, lack of exercise, stress, and exposure to pesticides or toxins.  Inflammation also has a role in heart disease, cancer, and weight.  What we eat plays a large role in preventing and controlling inflammation.  There are many foods that will influence inflammation and reduce long team disease risks.

Eating the right foods will help with inflammation and benefit your overall health.  Keep in mind that eating for inflammation is not a weight loss plan.  It is natural to say that when you eat better and more of the suggested foods to decrease or prevent inflammation you will also benefit from weight loss.

     Below are 14 foods to help with inflammation.  These foods are similar to those included within the Mediterranean diet that can help reduce inflammation.  Keep in mind it is important to reduce foods that are high in saturated fat and sugar because they trigger inflammation.  “They can cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels”.(1) 

     Remember from previous postings that sugar is your enemy and turns to stored fat in your body.  Sugar also plays a negative role in inflammation as noted in the above statement from Dr. Zaskin. Reducing saturated fat and sugar will have a great impact on your overall health to include inflammation.

1. beets

2.  fatty fish—2x a week—salmon, mackerel, tuna, sardines(omega 3 fatty acids)

3.  whole grains

4. dark leafy greens—spinach, kale, broccoli, collard greens

5.  nuts-almonds, walnuts

6.  almond milk

7.  low-fat dairy

8.  peppers—bell pepper(red, yellow, green)

9.  tomato

10.  ginger/turmeric

11.  garlic/onions

12.  olive oil

13.  berries

14.  tart cherries or tart cherry juice

Use these foods within your healthy eating plan to help with inflammation and pain damage.

References:

(1) Dr. Scott Zaskin MD. Professor University of Texas Southwestern Medical Center, Dallas Texas.

Health Magazine 2013, Amanda MacMillan

Dr. Weil MD. com