Inflammation is a normal part of our bodies response to injury (think of swollen skin around an injury or cut). It’s necessary for survival, but problems arise when that inflammation level doesn’t come back down. It’s a complicated process, but FOOD matters! We now know that certain foods have a pro-inflammatory effect, while others are anti-inflammatory. This article provides a simple overview of anti-inflammatory foods that you can incorporate to boost your health,
Why do anti-inflammatory foods matter?
Diseases driven by chronic inflammation include: heart disease, Type 2 diabetes, cancer and auto-immune diseases, like Crone’s, Lupus and Multiple Sclerosis. People who struggle with auto-immune diseases may benefit from anti-inflammatory foods as a way to manage symptoms.
BONUS: These foods can also help lessen PMS symptoms, too!
What increases inflammation?
It has been proposed that a movement towards a more westernized diet, as described in this article is a major contributor to an increase in inflammation. This includes more processed foods, added sugar, animal products that are high in saturated and trans-fats.
What decreases inflammation?
Anti-inflammatory foods for health often fall under the category of plant-based foods. However, many types of fish are an exception to this rule. So what specific foods are we talking about? Omega-3 fats, antioxidants, fiber – the biggest stars here are salmon and other fatty fish, ground flax, nuts – especially walnuts – and seeds, dark leafy greens, all berries, dark chocolate, green tea and spices such as turmeric, ginger and nutmeg.
Simple Swaps for a Busy Life:
- Switch out burgers on the grill once a week for a salmon filet.
- Choose black berries topped with whipped cream instead of ice cream.
- Smoothies provide a great base to customize with your favorite anti-inflammatory ingredients
- Mix ground flax seeds and chopped walnuts into oatmeal, yogurt or muffins before baking.
- Add a cup of green tea or matcha latte to your afternoon to boost energy.
Bottom line: it’s always more fun to talk about what foods to ADD into each day! And these foods align perfectly with a well-rounded diet! What anti-inflammatory foods can you commit to adding to your daily routine?
