By Maria Conley, RDN
Published 10:45 p.m. UTC Jun 4, 2018
Seemingly every day, a new headline suggests inflammation is the root cause of disease. And while some inflammation is necessary – and healthy – most Americans are battling chronic inflammation, which isn’t healthy.
If you get injured or sick, your immune system launches an inflammatory response for protection. Trouble is, over time, unresolved inflammation can wreak havoc on your body, and even contribute to chronic diseases such as heart disease, autoimmune disorders, asthma or diabetes.
What causes inflammation?
Poor diet, environmental toxins and stress contribute to inflammatory processes. And since we live in a convenience food culture that prioritizes bacon, sugar and chips over blueberries and spinach, it’s no surprise that Americans are suffering. Our dietary decisions lead to inflammation, weight gain and pain.
I think of it like a fire. You can help squelch that fire by improving your diet, getting regular exercise and adequate sleep, and managing stress using healthy coping strategies. Diet, especially, is key.
What to eat
Fiber. Research suggests eating a fiber-rich diet protects against inflammation. The bacteria in our guts metabolize fiber to produce short chain fatty acids (SCFAs) which decrease inflammatory processes and boost the immune system. But there are plenty of other reasons to load up on fiber: It fills you up, keeps blood sugar levels in check and helps combat chronic diseases ranging from stroke to diabetes.
Plant-based proteins. Nuts, seeds and legumes (beans, peas, lentils and soybeans) are great alternatives to meat and poultry. Opting for soy? Choose whole soy foods, such as edamame or tofu, instead of highly processed foods like soy burgers, soy hotdogs and soy-based frozen meals.
Colorful fruits and veggies. Aim for at least seven servings of non-starchy fruits and vegetables daily. Good examples include beets, berries, tomatoes, cherries, cauliflower, broccoli, onions and garlic. The more color, the better, since different colors supply different nutrients.
Herbs and spices. Many spices have anti-inflammatory properties, including turmeric, ginger, basil, cinnamon, cayenne and oregano. A bonus: Replacing salt and sugar with herbs and spices is not only better for you, it’s tastier, too.
- Omega-3s. Omega-3s are heart-healthy, mood-boosting and anti-inflammatory. Good sources include salmon, tuna and sardines. You can also get omega-3s from plant sources, including walnuts, flax seeds, chia seeds and hemp seeds.
What to restrict
Sugar. Refined foods, such as cookies, cakes, white bread and sweets, increase blood sugar levels and may lead to bacterial overgrowth in the gut, which in turn causes inflammation.
Saturated and trans fat. Saturated fats and trans fats linger in the body and release inflammatory proteins into the bloodstream. Meat, dairy products, baked goods, butter and margarine are the usual suspects.
Refined grains. The American food supply emphasizes refined grains over nutrient-rich whole grains. Even breads that are labeled “wheat” are often stripped of nutrients and made with only enriched grains.
Meat. The saturated fat in meat can turn on inflammatory processes. Can’t resist? Choose lean, grass fed organic meat to reduce environmental toxins.
- Grilled or charred foods. Foods that are grilled have more pro-inflammatory end products. This is especially true of fatty cuts of meat. So instead of firing up the barbeque to grill or blacken your favorite foods, turn to your stovetop or oven. Broiling, steaming and baking are all good options.
When you’ve been diagnosed with a chronic disease, it’s often a signal of dysfunction – your body is overloaded. While some inflammation is inevitable, the standard American diet leaves too much room on the plate for meat and dairy products, refined foods and foods cooked in excessive amounts of oil.
Making healthy lifestyle choices such as eating meals centered around plant foods, living an active lifestyle and managing stress can help support the body’s inflammatory processes and reduce chronic inflammation overall. My overall advice: Eat less, eat slower and move more.
Maria Conley is a registered dietitian nutritionist who works with functional medicine patients as part of the Center for Integrative Medicine at Henry Ford Medical Center – Novi.
Talk to your doctor about how changes in your diet and lifestyle can help your health. To find a doctor at Henry Ford or make an appointment, visit henryford.com or call 1-800-HENRYFORD (436-7936).
For more healthy eating tips and recipes, subscribe to the Henry Ford LiveWell blog.
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