Everyone talks about inflammation. But what is inflammation and how do we prevent it? And what foods should we eat to combat inflammation?
Here’s a quick explanation: Inflammation is your body's way of protecting itself from infection, illness, or injury. Classic signs of short-term inflammation include redness, pain, heat, and swelling. On the other hand, long-term inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, and cancer.
But, what foods should we eat? Here is a list of foods to AVOID:
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
Here’s a list of foods to EAT:
Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.
Fruit: Especially deeply colored berries like grapes and cherries
High-fat fruits: Avocados and olives
Healthy fats: Olive oil and coconut oil
Fatty fish: Salmon, sardines, herring, mackerel, and anchovies
Nuts: Almonds and other nuts
Peppers: Bell peppers and chili peppers
Chocolate: Dark chocolate
Spices: Turmeric, fenugreek, cinnamon, e
Tea: Green tea
Red wine: Up to 5 ounces (140 ml) of red wine per day for women and 10 ounces (280 ml) per day for men
Eating whole foods which include a balanced diet of whole grains, lean protein and healthy fats, moderate consumption of alcohol, regular exercise and a good night’s sleep should help to prevent and also battle inflammation. It has been shown that by following an anti-inflammatory diet can lead to improvement of symptoms of arthritis, inflammatory bowel syndrome, lupus, and other autoimmune disorders. It can also decrease the risk of obesity, heart disease, diabetes, depression, cancer, and other diseases. As well, your energy and overall mood will improve with good health!
For more information and guidance, contact me at rachel@livehealthynyc.com