Anti-Inflammatory Diet Guidelines for Total Health
It is increasingly clear that inflammation is the root cause of many diseases. Inflammation can surface on the skin as pain, redness, swelling, or heat. Inflammation is the body’s immune response to factors such as stress, genetic predisposition, and lack of exercise. This occurs as the body is rushing its resources to the inflamed location in an attempt to provide nourishment. The good news is a reaction like this can indicate the strength of your immune system, however, chronic inflammation can cause damage and manifest as joint pain, as we discussed in our last blog post, or more problematic illnesses such as cardiovascular disease or cancer. One way to prevent or heal inflammation is through food.
To begin, there is no one correct way to eat and a specific diet that works well for you may not work well for your neighbor. However, there are some basic tenents that have been proven to reduce inflammation and promote overall health.
Focus on plant foods
Avoid refined foods
Eat a variety of foods
Next, we will address how to incorporate the three main macronutrients, carbohydrates, fats, and protein, into an anti-inflammatory diet. Carbohydrates should be eaten in the form of low-glycemic index, whole grains. Low-glycemic index foods are foods that will not cause an abrupt spike in blood sugar levels. Some options include:
Steel-cut oats
Barley
Quinoa
Sweet potato
Winter squash
Beans
Healthy fats are also an important aspect of an anti-inflammatory diet. There are two main types of fats: omega-3 and omega-6. Omega-3 fats are the anti-inflammatory kind, and within them, there are two subcategories: EPA and DHA. These types of fat are abundant in foods like
Fish - check out our blog on eco-friendly and healthy fish to eat!
Nuts
Seeds
Avocados
Olive oil
Proteins should come in the form of lean animals and plant foods. It is best to avoid high-fat sources of protein, like red meat and deep-fried meats, as they can promote inflammation rather than decrease it. Some anti-inflammatory protein options are listed below:
Chicken
Turkey
Beans
Lentils
Tofu
Fish
Fiber is also an important part of an anti-inflammatory diet because it helps food move through your digestive tract and stabilize blood sugar levels. Fiber is abundant in beans, vegetables, and fruits.
Speaking of vegetables and fruits, phytonutrients like vitamins, minerals, and antioxidants are also a staple in an anti-inflammatory diet. Phytonutrients are used in many anti-inflammatory chemical reactions in the body and without them, the reaction cannot occur. It is important to get a sufficient amount of vitamins and minerals either through diet or supplementation. Our PIM providers can help you identify and correct areas of deficiency.
Eager to begin making some anti-inflammatory meals? There are lots of sources where you can find recipes for anti-inflammatory foods. Our very own Lynda Sherland, CNRP recommends Rebecca Katz’s recipes.
PIM wants to hear from you! Share your favorite anti-inflammatory recipes with us below or on our Facebook and Instagram!
If you or your loved one needs help, perhaps you are suffering from the effects of ongoing stress, mood or hormone imbalance, including thyroid imbalance, or you or they are already working with a doctor to address a condition but want a more comprehensive, empowering approach to medicine? Schedule a 20 minute free consultation or an appointment with Zoie Phillips, MSPA, PA-C or Lynda Sherland, CRNP, FNP-C today! Not quite ready to schedule and have questions? Quickly get in touch with us today!
Sources:
“The Anti-Inflammatory Diet - Modified from Healthy Aging” by Dr. Andrew Weill, MD
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424767/
https://www.healthline.com/nutrition/low-glycemic-diet
https://www.healthline.com/nutrition/13-anti-inflammatory-foods#TOC_TITLE_HDR_3
https://www.orlandohealth.com/content-hub/does-more-fiber-lead-to-less-inflammation