Making Simple Changes to your Diet: Anti-Inflammatory Eating

Inflammation is the body’s response to injury or infection as a way to heal itself, it is also an important factor in many chronic conditions, including type 2 diabetes, heart disease, Alzheimer’s, autoimmune disorders and some cancers. (Ref. 1)

When inflammation in your body is beyond the body’s ability to repair itself, problems may be triggered, which are linked to a host of health issues.

Certain food choices are closely linked to inflammation boost, such as fried foods, processed foods, trans-fats, high sugar, cured meats and food additives. (Ref. 2) The good news is many studies have also established how inflammation can be reduced through a healthy diet, such as diet that is rich in omega-3 fatty acid, fruit, vegetables, nuts and whole grains. Supported by a study in New Zealand, researchers found that simple dietary changes can have a profound effect on inflammation, even in as little as six weeks.

4 Simple Tips of Anti-Inflammatory Eating

Keep inflammation at bay, you may follow these simple changes to improve your health.

  1. Indulge food with rich anti-inflammatory properties. Omega-3 fatty acids, berries, nuts, vegetables including tomatoes, beets, leafy greens, garlic, onions and ginger as well as turmeric are great the antioxidant-rich food to help lower inflammation. (Ref. 4)
  2. Fiber up. It’s important to get enough fiber in your diet, not only to help maintain healthy digestion, but also to lower levels of CRP, the biomarker for inflammation. (Ref. 3)
  3. Limit sugar. Sugar hides in many processed foods including crackers, yogurt, bread and other unexpected places, so it can be easy to get too much if you don’t keep an eye on what you’re eating. Read labels, and limit sweet treats. (A daily bite of dark chocolate is full of antioxidants, making it a smart choice for soothing even a savage sweet tooth.)
  4. Choose healthy fats. Good fats like olive oil, avocado and the omega-3s of fatty fish can help fight inflammation, but sometimes our diets don’t include enough of the good stuff. Omega-3 fish oil has also been shown in studies to help fight inflammation, and can help accentuating the positive effects of a healthy diet.

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Last but not least, don't forget to get moving. Researchers found that those who exercised saw lower inflammation markers than those who did not (Ref. 4), more proof that diet – and exercise – are the most critical steps to good health.