Introduction: Chronic inflammation is at the root of many diseases, most of all, arthritis, heart disease and even cancer. But how can you harness your diet to be your greatest ally against chronic inflammation?
Understanding Inflammation: Inflammation is your body’s defense mechanism. It is a normal part of the body’s healing response to infection or injury. Once a body’s tissue is damaged or infected, the healing process due to inflammation kicks in. The body immediately releases chemicals that result in what is described as an immune response. This immune response fights off the infection and /or heals the damaged tissue. As soon as the injury is healed, or the infection is brought under control, the inflammatory process is terminated. Chronic inflammation refers to long lasting inflammation that extends for months, even years. When inflammation becomes chronic, it becomes harmful to the body, damaging tissues and organs over time.
So are there any Anti-Inflammatory Foods? Yes. Some foods are allies for fighting inflammation. These are often referred to as Anti-Inflammatory foods. They include:
- Fruits & Vegetables: Berries, leafy greens, broccoli (rich in antioxidants) etc.
- Healthy Fats: Olive oil, avocado, avocado oil, coconut oil, fatty fish (omega-3s) etc.
- Spices: Turmeric, ginger, garlic, hot pepper, etc.
- Whole Grains: Brown rice, quinoa, unrefined oats, millet and sorghum etc.
Are there Inflammatory Foods to Avoid? Yes. On the other hand, some foods provide fuel for inflammation and prolong inflammatory responses or even institute new inflammatory situations. Such inflammatory products to be consumed with moderation or avoided altogether include:
- Sugary beverages (sodas, sweetened ice tea, sports drinks flavored drinks and punches, etc) and snacks (cookie balls, pop tarts, etc)
- Processed meats (canned meats, bacon, ham,sausages, deli meats, smoked meats, etc) and refined carbohydrate foods (white rice, white bread, cookies, candy, pasta sauce, packaged cereals, biscuits, sweets, pastries, pies etc.)
- Excess alcohol and trans fats (e.g. commercial baked foods, spreads like margarine and shortenings,, crackers and chips, etc.)
Health Benefits of eating anti-inflammatory foods
Research publications from the National Institutes of Health, and the Mayo Clinic among others show that adding anti-inflammatory foods to the diet could lead to the following health benefits:
- Reduced joint pain.
- Lowered risk of cardiovascular disease.
- Stabilized blood sugar.
- Improved mental clarity.
Conclusion: The anti-inflammatory diet is no fad. It’s a sustainable, delicious path to long-term health. Foods can be a best ally to good health, wellness and longevity. Like some say: “Food is the best medicine”.