If you missed the recent webinar on inflammation click this link to find out some additional information. Also check out our blog post on Understanding Inflammation!
How does food affect inflammation?
First thing’s first, no one food, or nutrient, can cure inflammation or cause inflammation!
A diet rich in saturated fat, trans-fats, or refined sugar is associated with higher production of pro-inflammatory molecules. These pro-inflammatory molecules can cause inflammation reactions but is not the cause of inflammation.
Should I take supplements?
Your body prefers nutrients in food not pills! You can easily get most of your daily vitamins and minerals through natural food choices rather than through supplements.
An exception to this is if you have low nutrient levels on blood tests (example: low vit D, low iron, low potassium, etc.), nutrition supplements are essential for bringing those levels back to normal!
How to fight inflammation through food choices!
A lot of foods are anti-inflammatory that can help manage and fight the degree of chronic inflammation you might be having.
To fight inflammation, go for whole, less processed foods. There are 5 categories of food that you should incorporate into your diet: omega-3 fatty acids, ascorbic acid, polyphenols, probiotics, and fiber rich foods.
1. Omega-3 fatty acids:
At least one per day
- Salmon
- Mackerel
- Tuna
- Sardines
- Oysters
- Flaxseeds
- Chia seeds
- Walnuts
- Soybeans
2. Ascorbic Acid (vitamin C)
3-4 each day (one with each meal)
- Citrus fruits
- Peppers
- Strawberries
- Broccoli
- Potatoes
- Brussel Sprouts
3. Polyphenols
2-3 each day (one with each meal)
- Berries
- Apples
- Dark chocolate
- Pecans
- Green & black tea
- Onions
- Soybeans
4. Probiotics:
At least one per day
- Yogurt
- Cottage cheese
- Sauerkraut
- Olives
- Fermented cheeses
- Kefir
- Kombucha
5. Fiber Rich Foods
25-35g of fiber each day
- Whole grains
- Fruits
- Vegetables
- Legumes
- Nuts/seeds
Where do I start?
Changing your entire eating pattern overnight is almost impossible and not practical for creating long term lifestyle changes. Let’s start here:
Do an audit on what you typically eat.
- Write down the foods and beverages you eat for 3-5 days and notice which anti-inflammatory food categories you typically include each day.
Choose one meal to focus on.
- Which meal do you think would be the easiest to adjust towards more anti-inflammatory focused choices?
Notice.
- When you start making changes. pay attention to how the food taste, how full you feel, and your energy and digestion.
Be sure to complete our inflammation series by watching my webinar and reading the “understanding Inflammation” post!
-Julie & Intern Katie
