The How, What, & Why of an ANTI-INFLAMMATORY DIET
WHAT IS INFLAMMATION?
Inflammation is your body's normal response to stress: it "turns on" temporarily to promote healing and then "turns off" when the emergency is resolved.
However, chronic inflammation occurs when the emergency response does not "turn off", creating further stress in the body.
CAUSES & CONSEQUENCES
Many diseases have been linked with chronic inflammation, including cardiovascular disease, obesity, type II diabetes, cancer, autoimmunity, hormone imbalances, and advanced aging.
Many things contribute to chronic inflammation: infection, high stress, environmental toxins, lack of sleep, lack of exercise, and a poor diet.
While not all sources of stress are completely avoidable, there are many lifestyle changes you can make to reduce inflammation.
An anti-inflammatory diet is a powerful way to reduce processed foods AND flood your body with the nutrients it needs to heal and thrive.
INFLAMMATORY FOODS
highly processed & artificial
ADDED SUGAR
sweetened beverages, candy, sauces & jams, cereal, corn syrup
TOXIC OILS
corn, soybean, canola, vegetable, rapeseed, hydrogenated oils, margarine
PROCESSED MEAT
hot dogs, bologna, sausage, bacon, charred & grilled meat
FRIED FOODS
fries, chips, meat, donuts, fast food
GLUTEN
wheat bread, crackers, baked goods, many processed foods
ANTI-INFLAMMATORY FOODS
whole foods as found in nature
COLORFUL FRUITS & VEGGIES
leafy greens, berries, citrus, broccoli, cauliflower, winter squash, tomatoes
HEALTHY FATS
olives, extra virgin olive oil, avocado, nuts & seeds
FATTY FISH & SHELLFISH
salmon, mackerel, anchovies, sardines, herring, oysters, clams
FIBER
vegetables, mushrooms, soaked/sprouted grains, beans, & lentils
HERBS & SUPERFOODS
turmeric, ginger, peppers, fresh herbs
IS DAIRY INFLAMMATORY?
Dairy tolerance is very bioindividual; for some people it is inflammatory.
Once you have successfully eliminated all other inflammatory foods, test out your reaction by eliminating all dairy for 3 weeks.
Then reintroduce a quality, low-lactose product like yogurt or hard cheese.
If you tolerate that, gradually add in more dairy as your body readjusts to digesting it.
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References
Foods that Fight Inflammation. Harvard Health. (2020). Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Weil, A. (2019). Anti-inflammatory Diet & Pyramid. DrWeil.com. Retrieved from https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-diet/