Anti-Inflammatory Eating: Let’s Get It Right!

It shouldn’t come as a surprise that in today's fast-paced world, chronic inflammation has become a common underlying factor in many health conditions, from autoimmune diseases to heart disease and beyond. Fortunately, we have a powerful tool at our disposal to combat inflammation: anti-inflammatory eating. Many people have yet to discover that, starting with just a few simple changes, they could feel so much better! In this blog post, we'll explore what anti-inflammatory eating entails, how it works to promote health and vitality, and what foods to include and eliminate from your diet.

What does it mean to eat an anti-inflammatory diet? Anti-inflammatory eating is not a diet in the traditional sense but rather a lifestyle approach to food choices that helps reduce inflammation in the body. This is really important because it will take building new habits over the long term to improve the symptoms of inflammation. Chronic inflammation is the body's natural response to stress, injury, or harmful substances, but when it persists over time, it can lead to a range of health issues. Anti-inflammatory eating focuses on consuming foods that help calm inflammation and support overall health.

Here's How Anti-Inflammatory Eating Works: The first step is incorporating foods that are rich in antioxidants, vitamins, minerals, and phytochemicals, all of which help combat inflammation and oxidative stress in the body. These foods, because of their fiber, also support a healthy gut microbiome, which plays a crucial role in immune function and inflammation regulation. The second step, and for some, the hardest step, is eliminating inflammatory foods and emphasizing anti-inflammatory choices. By doing so, we can reduce chronic inflammation and its associated risks.

What's Included in Anti-Inflammatory Eating? Focus on whole foods!

1. Fruits and Vegetables: Colorful fruits and vegetables, plus lots of leafy greens, are packed with antioxidants and phytochemicals that fight inflammation. Berries, leafy greens, broccoli, and bell peppers are excellent choices. I would like to emphasize the great impact of the cruciferous vegetable family here! Aim to get cauliflower, cabbage, broccoli, and Brussels sprouts on a daily basis for their amazing anti-inflammatory properties.

2. Healthy Fats: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts, have potent anti-inflammatory properties. Monounsaturated fats like those found in olive oil and avocado are also a great anti-inflammatory option!

3. Nuts and Seeds: Almonds, walnuts, and flaxseeds are rich in healthy fats and antioxidants, making them great additions to an anti-inflammatory diet.

4. Herbs and Spices: These powerhouse foods are not given enough credit, in my opinion! Turmeric, ginger, cinnamon, and garlic are known for their anti-inflammatory and immune-boosting properties. Use them generously in cooking and experiment with all kinds of herbs to boost flavor!

What's Eliminated in Anti-Inflammatory Eating?

1. Processed Foods: Processed foods high in sugar, refined grains, unhealthy fats, and additives can promote inflammation. Avoid sugary snacks, white bread, pastries, and processed meats. Bottom line: if there are many ingredients on a package and there are even some ingredients you cannot pronounce, put the product back on the shelf!

2. Trans Fats: Found in fried foods, margarine, and many packaged snacks, trans fats are highly inflammatory and should be avoided. When a fat that should be liquid at room temperature is sold as a solid (think margarine), you can only guess what had to be done to that once awesome food to take it out of it’s natural state. The body doesn’t know how to metabolize franken foods! Eating them will add to your inflammation!

3. Excessive Alcohol: Alcohol can trigger inflammation in the body, so it's best to consume it in moderation or avoid it altogether. Many people don’t know what moderation means, so if you have inflammation and drink alcohol, try cutting back to a few fewer glasses a week, then more if the inflammation is still present.

4. Added Sugars: Sugary beverages, candies, and desserts contribute to inflammation and should be limited or replaced with natural sweeteners like honey or maple syrup. Processed white sugar is not only inflammatory but also highly addictive. It’s best to use it only in moderation and avoid artificial sweeteners too!

5. Highly Processed Oils: Vegetable oils like corn, soybean, and sunflower oil are high in omega-6 fatty acids, which can promote inflammation. Try looking for healthier alternatives like olive oil or avocado oil, which will improve your health.

Incorporating anti-inflammatory eating into your lifestyle can have profound effects on your health and well-being. By focusing on whole, nutrient-dense foods and eliminating inflammatory triggers, you can reduce chronic inflammation, support your immune system, and promote vitality from the inside out. Whether you're looking to manage a specific health condition or simply optimize your overall health, anti-inflammatory eating offers a delicious and sustainable way to nourish your body and thrive.

Do you want to know more? Are you struggling with inflammation and are you ready to change up your eating to feel awesome? Would you like to know more about how you can begin to get to the root issues holding you back from reaching your health and wellness goals? Let’s chat about how holistic nutrition consulting and health coaching can help you make your own healthy changes so that you can feel your best every single day. I can provide recipes, meal and snack ideas and support changes to transform your health! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation.  I work with women from all over the world, either individually or in groups so don’t let anything hold you back!

References:

1. Casas, R., Sacanella, E., Estruch, R. (2014). The immune protective effect of the Mediterranean diet against chronic low-grade inflammatory diseases. Public Health Nutrition, 17(7), 1517-1519.

2. Calder, P. C., Ahluwalia, N., Brouns, F., et al. (2011). Dietary factors and low-grade inflammation in relation to overweight and obesity. British Journal of Nutrition, 106(S3), S5-S78.

3. Kim, J. E., Clark, R. M., Park, Y., Lee, J., Fernandez, M. L. (2016). Lutein decreases oxidative stress and inflammation in liver and eyes of guinea pigs fed a hypercholesterolemic diet. Nutrition Research and Practice, 10(5), 437-443.