Inflammation is a normal and healthy response by the body to bacteria, viruses and damaged cells. This is how the body ensures nourishment and immunity in an area that needs to be treated or healed. Fighting infection is considered acute inflammation. However, over time chronic inflammation is a silent, low level inflammation that has great potential for destructive and dangerous effects in the body, such as heart disease, cancer, diabetes and Alzheimer’s diseases, which reflect whole-body inflammation.
While there are many factors that may contribute to chronic inflammation, nutrition has a significant influence. As such, what we eat can directly contribute to accumulated detrimental effects of inflammatory responses which may not manifest in visible or noticeable symptoms until much later. Therefore, diet can play a critical role in preventing or addressing damage to the body.
In order to reduce and repair chronic inflammation, the following food choices should be considered:
- fruits (açai, goji berries, blueberries, strawberries, cranberries, plums, grapes, kiwi)
- vegetables (broccoli, Brussels sprouts, beets, red peppers, onions, eggplant, sweet potatoes)
- leafy greens (spinach, kale, swiss chard, collards)
- beans and legumes (black beans, kidney beans, lentils, split peas, edamame)
- healthy fats (olive oil, avocados, almonds, pine nuts, cashews)
- spices (cloves, oregano, turmeric, cinnamon, ginger, basil, mustard)
- algae (spirulina, chlorella, kelp)
- balanced amounts of omega-3 (oily fish, walnuts, flax seeds and hemp) vs. omega-6 (found in many processed products)
- avoid high glycemic foods to keep insulin low
- avoid red and processed meats
- eliminate sodas, fried foods, refined carbs and packaged foods from diet
- avoid margarine, lard and shortening
Simply stated, an overall healthy diet high in whole foods which contain natural antioxidants and polyphenols will help prevent, minimize or repair the risk of chronic inflammation. Reduced markers of chronic inflammation also mean lower risk of cardiovascular disease, diabetes and other chronic diseases.
