Anti-Inflammatory Diet

Hello Beautiful Friends!

This week, I wanted to jam about inflammation for a moment. I feel that there is a bunch of information out there and I wanted to clear up a couple of things, and add my two cents. 🙂

Inflammation is the body’s totally healthy response to injury and infection. It is a way of defending ourselves by sending immune cells and key nutrients to the areas that need them most.

 
Acute Inflammation:
Acute Inflammation is a necessary component of our immune function and is also part of a built-in protection and healing process for most tissues. It has a relatively short duration and it is a part of the 
body’s defensive response to bacterial and viral infections. Basically, when we have an acute injury, our white blood cells rush to the scene causing a short-term inflammatory response to fight back against either a foreign invader (infection), or to heal a wound (broken bone or torn ligament.
Chronic Inflammation:
When our biochemistry gets out of balance, immune
 processes aren’t reined in, inflammation becomes continuous and long-
lasting. It known as “silent inflammation”
 because it does not have the same obvious characteristics as acute inflammation.
Chronic inflammation leads to the most deleterious and damaging effects on the body.

Chronic Inflammation

Causes of Chronic Inflammation:

  • Inflammatory diet
  • Obesity 
  • High stress
  • Environmental toxicity 
  • Smoking
  • Lack of exercise
  • Lack of sleep

 

Inflammatory Foods:
All artificial, processed, high sugar, and fried foods may cause inflammation in the body. Diary, gluten soy, and corn can contribute to inflammation. It is important to note that we all process foods differently. There may be some foods that you can tolerate that others aren’t able to and vice-versa. A couple of great examples of this are dairy and gluten. Some bodies are intolerant while others are able to handle cheese and bread without an issue. Regardless of how you process these foods, I do still recommend that you limit your exposure.

Below is a list of some foods that can be inflammatory triggers:
Bagels, breads, baked goods, candy, cake, cookies, sugary cereals, cornstarch, corn bread, corn muffins, high fructose corn syrup, crackers, croissants, doughnuts, egg rolls, fast food, french fries, fruit juice with added sugar, fried foods, flour, high sugar processed granola, cheese, milk, honey, hot dogs, ice cream, frozen yogurt, margarine, molasses, muffins, noodles, pancakes, pastry, pie, pita bread, pizza, pasta, popcorn, white potatoes, potato chips, pretzels, corn chips, rice and corn cakes, soda, sugar, flour tortillas, waffles.
Anti-Inflammatory Foods:

  • Tea
  • Herbs and spices- Turmeric, curry powder ginger, garlic, cilantro, basil, cinnamon, rosemary and thyme are some of my favorites
  • Cooked Mushrooms
  • Fish and Seafood (Low Mercury) –  Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish).
  • Grass-Fed Beef
  • Healthy Fats
 – Avocados, Flaxseed Oil, Olive Oil, Coconut Oil, Nuts, and Seeds
  • Vegetables
- dark leafy greens, broccoli, cabbage, Brussels sprouts, cauliflower, carrots, beets, onions, peas, squashes, and sea vegetables are a few examples. Try to include a variety of colors each day!
  • Fruits
- Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, pineapple, blackberries, cherries, apples, and pears, bananas
    **Note** As a general rule, organic is best! If you are budgeting, veggies and fruits with thinner skins are more important when it comes to purchasing organic. For example, I would focus on organic apples before organic bananas and oranges. 🙂

Anti Inflammatory Lifestyle Tips:

  • Sleep at least 8 hours a night. 
  • Exercise at least 30 minutes 5 times a week.
  • Limit or avoid sugar, caffeine and alcohol.
  • Take Epsom salt baths
  • Receive massage whenever possible

Happy anti-inflammatory eating! Until next time…
Lara