All You Need to Know About the Anti-Inflammatory Diet
Inflammation is a natural process in the body that occurs as a reaction to a foreign invader. Harvard Health suggests a microbe, plant pollen, or a chemical can cause inflammation in the body. The inflammation process actually helps us fight infection and heal our bodies, but prolonged (chronic) inflammation has been linked to very serious illnesses such as Alzheimer’s, arthritis, cancer, heart disease, diabetes, liver disease, and autoimmune diseases as well. This type of low grade inflammation can often go undetected.
A sedentary lifestyle and poor sleeping habits are contributing factors. In regards to diet, processed foods, sugar, and trans fats have been determined to be major contributors to inflammation. There are foods that have natural anti-inflammatory properties, which should be included in our diet.
We also need to make sure we are getting enough fiber and magnesium (320 mg/d women and 420 mg/d for men respectively) in our diet as well. High fiber diets lower inflammation. We should get at least 30 grams of fiber daily. With all these things considered, let’s take a look at inflammatory vs. anti-inflammatory foods.
inflammatory foods that you should minimize or cut out of your diet
Sugary and Processed Foods and yes, alcohol too.
Sugary Beverages: Sugar-sweetened drinks and fruit juices
Refined Carbs: White bread, white pasta, etc.
Desserts: Cookies, candy, cake, and ice cream
Processed Meat: Hot dogs, bologna, sausages, etc.
Processed Snack Foods: Crackers, chips, and pretzels
Certain Oils: Processed seed and vegetable oils like soybean and corn oil
Trans Fats: Foods with partially hydrogenated ingredients
Alcohol: Excessive alcohol consumption
Margarine, shortening, and lard
anti- inflammatory Foods
Tomatoes to Healthy Fats, and yes, Dark Chocolate.
Tomatoes
Leafy Green Veggies: spinach, kale, collards and other veggies like broccoli, Brussels sprouts, bell peppers, and cabbage
Nuts: almonds and walnuts
Fatty Fish: salmon, mackerel, tuna, and sardines
Fruits: strawberries, blueberries, cherries, grapes, and oranges
High Fat Fruits: avocado and olives
Healthy Fat: olive oil and coconut oil
Chocolate: Dark chocolate
Spices: Turmeric, fenugreek, cinnamon
Tea: Green tea
Red wine (up to a certain amount): Up to 5 ounces (140 ml) of red wine per day for women and 10 ounces (280 ml) per day for men
*It is still recommended that alcohol consumption be limited
How do we prevent chronic inflammation in our bodies?
Diet — Try to avoid the foods that cause inflammation or at least limit the amount. Make sure you're getting enough fiber and magnesium. The Mediterranean Diet is often recommended as meals consist of seafood and plant based food. Dairy and red meat are limited in this diet as well.
Exercise — Regular exercise helps keep inflammation low. 150 minutes of moderate aerobic exercise a week is recommended (30 minutes, 5 days a week).
Sleep — For adults, at least 7 hours a night is recommended. You should aim for 7-9 hours of uninterrupted sleep.
Manage Stress — Performing a daily activity to manage stress levels, such as meditation, can be very helpful. Do something that brings you joy every day!
Limit Alcohol — Excessive drinking causes inflammation. Red wine would be the best choice in a limited amount, as it is said to have anti-inflammatory properties.
No Smoking — Smoking increases inflammation and risk of chronic disease.
If you don’t present with any major symptoms, but are concerned about inflammation in your body, there are a few important lab markers that doctors look for. The most common marker is C-reactive protein (CRP). CRP is a marker for inflammation. It’s commonly used to check the arteries of the heart, where elevated levels could mean higher risk for heart attack.
Other markers include homocysteine (amino acid in the blood), TNF alpha (usually tested in people with Rheumatoid arthritis to understand effectiveness of medication), and IL-6 (protein that helps regulate the immune response). These markers have a range of normal levels that doctors check when looking at your lab report. If you have been told by your doctor that some of your levels are high (outside of normal ranges), trying an anti inflammatory diet can be helpful.
Within 6 weeks you should notice the changes happening within your body. In combination with exercise and getting the right amount of sleep, you might even see changes in the lab markers identified above.
If anything, including these anti-inflammatory foods in your diet will lower the chances of many chronic diseases.
It might be challenging with the holidays coming up, but it will be worth it to start out 2021 feeling 100%
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