How to Fight Inflammation with Food

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While you may not be aware of it, inflammation is common in everyone. It is a normal function of the immune system as a response to infection, injury or disease. The two types of inflammation are:

• Acute inflammation (brief): Occurs for a short duration and usually resolves in two weeks or less. For example: if you have a cut, you’ll see redness and swelling. When you’re injured this inflammation can be a good thing that helps you heal.
   
• Chronic inflammation (longer term): Happens over weeks and months and can cause enough accumulated damage that it may develop into a chronic disease. Some diseases that may be caused or aggravated by inflammation include arthritis, type 2 diabetes, heart disease, cancer and dementia.

Did you know diet can help reduce the amount of inflammation in our bodies to help prevent or minimize the development of disease? According to research, many foods have anti-inflammatory properties.

• Healthy oils such as avocado oil and extra virgin olive oil
  Recipe: Roasted Broccoli and Cauliflower
   
• Green leafy vegetables (kale, spinach, broccoli, etc.)
   
• Nuts and seeds such as flaxseeds, chia seeds, almonds and walnuts
   
• Fatty fish (salmon, trout, sea bass, halibut, shrimp and tuna)
  Recipe: Heart-Healthy Salmon with Tomatoes and Mushrooms
   
• Fruits such as berries, cherries and pineapple
  Recipe: Super Berry Green Tea Smoothie
   
• Spices you can add to meals such as ginger, cinnamon, turmeric and garlic

On the other hand, some foods may cause inflammation in the body and should be limited, such as:

• Refined carbohydrates (white bread, pastries and other desserts)
   
• Fried foods
   
• Sugar sweetened beverages
   
• Red meat and processed meat
   
• Margarine, shortening and lard

Your health care provider may recommend supplements or medications for inflammation. In addition to following a healthy eating plan, other healthy lifestyle habits can help prevent inflammation. These include achieving and maintaining a healthy weight, avoiding or quitting smoking, exercising regularly and prioritizing sleep.

To learn more about chronic inflammation, read this Prevention Plus article—The Toll Chronic Inflammation Takes on The Body—written by Kenneth H. Cooper, MD, MPH, Founder and Chairman of Cooper Aerobics.

A Cooper Clinic registered dietitian nutritionist can help you develop an anti-inflammatory eating plan to help keep the inflammation fire away. To schedule a nutrition consultation, call 972.560.2655 or visit cooperclinicnutrition.com.

 

Article provided by Hannah Janysek, MS, RDN, LD, and Cooper Clinic Nutrition.