Reducing Inflammation

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Inflammation. Many medical experts regard it as the underlying cause of all disease. Now I’m not a doctor, so I won’t agree or disagree. I do know, however, that adopting an anti-inflammatory diet may help a variety of disorder including heart disease, rheumatoid arthritis and other autoimmune diseases, many cancers and Alzheimers. And generally speaking, it’s a healthy diet, so unless you have some special dietary restrictions, it can’t hurt. Most of the foods are anti-oxidant as well.

If you’re interested in adopting a anti-inflammatory diet, it’s really quite simple: eat what is widely regarded as healthy, including lots of produce, whole grains and plant-based proteins. Here’s the skinny:

Fruits and vegetables: This is where half your plate should come from. Go for that nutritional rainbow – red (tomatoes, red peppers, strawberries, etc.), orange (pumpkin, mango), green (avocado, leafy greens), blue (blueberries, cabbage) and white (cauliflower, mushrooms).  Be sure to include berries, cruciferous vegetables (broccoli, cabbage) and leafy greens everyday.

Nuts: Just a serving (a small handful) a day is enough. Nuts are highly concentrated in calories and fat, so moderation is the key. But that healthy fat is what helps with inflammation.

Beans: The fiber in beans can help you hit the recommended mark of 40 grams of fiber a day. It is also a good way to get your protein.

Animal-based protein: If you do eat animal products, stick to wild caught fish that is high in omega-3s including salmon, tuna and sardines. Cut back on other meats and eliminate red meats. Stay away from dairy products, including milk, butter and cheeses.

Whole grains: Whole grains include brown rice, quinoa (a pseudo-grain that is actually a seed), oats, amaranth, millet, buckwheat just to name a few. Whole wheat and other foods with gluten can be eaten in moderation unless you have celiac disease.

Other helpful hints:
  • Omega-3s have been found to be especially beneficial. Besides the fish listed above, Omega-3s can be found in hemp seeds, flaxseeds, walnuts, or take a supplement (vegan Omega-3 supplements are available).
  • Take a Vitamin C (200mg daily) and a Vitamin E (100 – 200 IU daily) supplement
  • Fresh ginger and turmeric have been found to help with inflammation. Turmeric can now be found in supplement form or try this delicious Golden Milk recipe (I leave out the coconut oil) that can be taken straight or used in your morning smoothie.
  • Sugar is especially inflammatory and should be avoided by everyone.
  • Eliminate highly processed foods.
  • Eliminate anything with trans fats.

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