Chronic inflammation is linked to heart disease, diabetes, and arthritis – nutrition can help manage inflammation levels as well as lifestyle choices. While the role of genetics is significant, nutrition provides a means for reducing the body’s inflammatory response; therefore, by making intentional food choices based on knowledge, it is possible to improve overall health.
This guide will provide practical nutrition strategies for managing inflammation through the use of anti-inflammatory foods, key nutrients that fight inflammation, and common dietary pitfalls to avoid.
1. Eat more anti-inflammatory foods
There are foods that reduce inflammation due to their high content of antioxidants, healthy fats, and Fiber. By increasing the amount of these foods in your diet, you will support your body’s ability to heal itself.
Examples of anti-inflammatory foods include:
- Salmon, mackerel, sardines, which contain high amounts of omega-3 fatty acids
- Spinach, kale, and other leafy greens, rich in antioxidants
- Blueberries, strawberries, and other berries packed with vitamin c and anthocyanins
- Almonds, chia seeds, and other Nuts and seeds that contain both healthy fats and Fiber
- Extra virgin olive oil known for its anti-inflammatory properties
- Curcumin, a spice found in Turmeric, has potent anti-inflammatory effects
Increasing the variety of anti-inflammatory foods in your meals can assist in lowering inflammatory markers that contribute to chronic diseases.
2. Make sure to get enough omega-3 fatty acids and Fiber
While omega-3 fatty acids and Fiber are not the only components important for fighting chronic inflammation, they are among the most powerful nutrients available for achieving this goal. Omega-3 fatty acids, found in fatty fish, flaxseed, and walnuts, reduce the production of pro-inflammatory compounds in the body. Fiber helps regulate the immune system and supports gut health, which is directly tied to the level of inflammation present in the body.
Ways to increase your consumption of omega-3s and Fiber:
- Consume at least two servings of fatty fish per week (or consider taking a high-quality omega-3 supplement if you do not eat fish regularly)
- Include plant-based sources of omega-3s such as chia seeds, flaxseeds, and walnuts in your meals
- Increase the number of Fiber-rich foods in your meals including whole grains (brown rice, quinoa), legumes (beans, lentils), and vegetables
- Choose fruit that is high in Fiber such as apples, pears, and raspberries
In addition to supporting reduced inflammation, omega-3s and Fiber support cardiovascular health and digestive function.
3. Limit or eliminate pro-inflammatory foods
There are many foods that promote inflammation in the body. Therefore, limiting or avoiding these foods is an essential part of any plan to manage inflammation. Some examples of foods that promote inflammation include refined sugars, Trans fats, processed meats, and refined carbohydrates.
Some examples of foods to limit or avoid include:
- Refined sugar, found in drinks that contain added sugars, candy, baked goods, etc.
- Trans fats, found in fried foods, fast food, packaged snacks, etc.
- Processed meats such as bacon, sausages, hot dogs, etc.
- Refined carbohydrates such as white bread, pasta, pastries, etc.
By reducing your consumption of these foods, you can prevent overproducing pro-inflammatory cytokines and help maintain better overall health.
4. Drink plenty of water and choose anti-inflammatory beverages
Maintaining adequate hydration is vital for maintaining proper bodily functions, including helping to regulate inflammation. There are also several beverages that have anti-inflammatory benefits.
Beverages that aid in staying hydrated, while providing anti-inflammatory effects, include:
- Water – water is the best beverage choice to aid in hydration without adding extra calories or sugar
- Green tea – green tea contains polyphenols, which have been shown to decrease inflammation
- Herbal teas – herbal teas such as ginger and chamomile have natural anti-inflammatory properties
- Tart cherry juice – studies have shown that tart cherry juice can decrease inflammation markers in those who experience arthritis
Drinking a lot of water and choosing to incorporate these anti-inflammatory beverages into your diet can help keep your body hydrated, while also enhancing your body’s ability to combat inflammation.
Conclusion
Making smart nutrition choices to lower chronic inflammation levels is a logical, effective way to improve overall health. By prioritizing anti-inflammatory foods like fatty fish, leafy greens, and berries, and by limiting processed sugars and unhealthy fats, you can help lower inflammation levels. In addition to using anti-inflammatory foods and limiting pro-inflammatory foods, increasing the amount of omega-3s and Fiber in your diet will further enhance this process. Consistently applying these smart nutrition choices will help manage inflammation and protect against chronic diseases.