The How, What, & Why of an ANTI-INFLAMMATORY DIET

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.

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

INFLAMMATORY FOODS highly processed & artificial

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/

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