Anti inflammatory Foods for Better Health!

What is inflammation and is it good or bad? How can we incorporate anti inflammatory foods for better health.

Inflammation is sometimes compared to a fire. It produces specific biochemicals that can destroy invaders like bacteria and viruses, increase blood flow to areas that need it, and clean up debris.

Inflammation is a natural and essential process that your body uses to defend itself from infections and heal injured cells and tissues.

It can be a good thing. But, sometimes it's possible to have too much of a good thing.

Types of inflammation (acute vs. chronic)

There are two kinds of inflammation: acute and chronic. Acute inflammation is short-lived. It's like a flaming fire that produces the painful, red, hot, swollen symptoms described above..

When inflammation is acute it's usually at high levels in a small localized area in response to an infection or some kind of damage to the body. It's necessary for proper healing and injury repair.

Your immune system sends over many types of white blood cells to help fight off invading germs, and clean up damage so you can heal.

Acute inflammation is the "good" type of inflammation because it does an essential job and then quiets itself down.

Chronic inflammation is different..

It's more of the slow-burning and smoldering type of fire. This type of inflammation can exit throughout the whole body at lower levels. This means that the symptoms aren't localized to one particular area that needs it. Instead, they can appear gradually, and can last much longer, months, or even years!

This is the "bad" kind of inflammation.

Chronic inflammation is often invisible without immediate or serious symptoms, but over the long-term it's been linked to many chronic diseases such as:

Acne, eczema, and psoriasis

Allergies, and asthma

Autoimmune diseases (arthritis, type 1 diabetes, multiple sclerosis, lupus)

Cancer

Chronic pain

Gastrointestinal disorders (crohn's disease, ulcerative colitis)

Heart disease and stroke

Lung disease (emphysema)

Mental illness (anxiety, depression)

Metabolic diseases (prediabetes, type 2 diabetes)

Neurodegenerative diseases (Alzheimer's, Parkinson's)

How does chronic inflammation begin?

It may start acutely from an infection or injury, chemical exposure (tobacco), radiation, unhealthy diet, too much alcohol, inactivity, feeling stressed or socially isolated, and having excess weight.

Nutrition and lifestyle tips for reducing chronic inflammation:

"For chronic low-grade inflammation not caused by a defined illness, lifestyle changes are the mainstay of both prevention and treatment", says Harvard Health. 

The good news is that anti inflammatory foods help you stay healthy and reduce your risk of many diseases. In fact it's estimated that 60% of chronic diseases could be prevented with a healthy diet.

Enjoy an anti inflammatory diet for better health:

Increase your intake of fruits, vegetables, whole grains (brown rice, oats, bran), nuts (almonds), seeds, fish, poultry, legumes (beans, lentils), and healthy oils (olive oil).

Pay attention to foods high in antioxidant polyphenols, including colorful plants such as berries, cherries, plums, red grapes, avocados, onions, carrots, beets, turmeric, green tea, and dark green leafy vegetables like spinach and kale.

Omega 3 fats can help to reduce pain and clear up inflammation, found in salmon, trout, mackerel, soy, walnuts, and flax.

High fiber foods (whole grains, vegetables, fruits, legumes) encourage friendly gut microbes to help reduce inflammation.

Avoid charring foods when cooking at high temperatures.

Limit inflammatory foods such as red and processed meats (lunch meats, hot dogs, hamburgers), fried foods (fries), unhealthy fats (shortening, lard), sugary foods and drinks (sodas, candy, sports drinks), refined carbohydrates (white bread, cookies, pie), and ultra processed foods (from a bag, box, or can).

Be physically active:

Regular exercise reduces inflammation over the long-term, so try to get at least 150 minutes of moderate-intensity aerobic exercise (brisk walking) per week...about 20-30 minutes per day.

To this add two or more strength training sessions (using weights or resistance bands) each week.

Get enough restful sleep:

Disrupted sleep has recently been linked to increased inflammation and atherosclerosis (the buildup of plaque in the vessels that's linked with heart disease), so aim for 7-9 hours of restful sleep every night to help the body heal and repair.

Tips for better sleep: try to maintain a regular sleep-wake schedule everyday, get exposure to natural daylight earlier in the day, avoid caffeine later in the day, cut out screens an hour before bed, and create a relaxing nighttime routine.

Quit smoking and limit alcohol:

Quitting smoking can help reduce inflammation and several other health concerns by reducing exposure to toxins that are directly linked to inflammation.

Limit your alcohol intake to no more than one or two drinks per day.

Manage your stress:

Engage in relaxing, stress reducing activities such as mindfulness based stress reduction, deep breathing, meditation, yoga or tai chi.

Be social:

New research suggests that feeling socially isolated is linked with higher levels of inflammation, so reach out to family and friends (or make new ones).

See your doctor or dentist:

Get your cholesterol and blood lipids tested because high amounts of "bad" LDL cholesterol is linked to inflammation and negatively affects your vessels.

You can request a blood test to measure levels of CRP (C-reactive protein) which is a marker of inflammation (this test is also used to check your risk of developing heart disease).

If your gums bleed when you brush or floss, this may be a sign of gum inflammation (gingivitis), so ramp up your oral hygiene and see your dentist.

These changes can be integrated into your day-to-day practices. First try adding one additional fruit or vegetable to your day. Then, several times a day at each snack or meal. 

For inspiration try the Nutopia Meal Planner with Anti-inflammatory Recipes! All the recipes are created by dietitians with health and taste in mind. 

Free Meal Planning E-Book click here!

If you would like a personalized nutrition plan designed to help you enjoy more of these anti-inflammatory foods, consult a registered dietitian nutritionist who can provide evidenced based nutrition advice for your health, lifestyle, and goals. 

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