Inflammation is the body’s response to sickness, injury, germs or toxins. This response allows the body to heal and defend itself. When inflammation is short term (also known as acute inflammation) it occurs immediately after an illness, infection or injury and is your immune system working to keep you healthy.
However, when inflammation is chronic (occurring over a long period of time), the immune system is constantly working and may start attacking healthy tissue and organs. The causes of chronic inflammation could be chronic infections, autoimmune disorders, exposure to pollution, sedentary lifestyle, chronic stress, obesity, smoking, and a poor diet. If left untreated, chronic inflammation increases the risk of heart disease, diabetes and certain types of cancer.
What Can We Do to Fight Inflammation?
There are aspects of our lifestyle that we can change to minimize inflammation – below are some foods to consider adding/increasing in your diet:
Fatty fish such as salmon, tuna, sardines, herring, trout and halibut. These fish are high in omega 3 fatty acids, a potent anti-inflammatory. Try to have tuna on a salad or grilled salmon as part of a quick dinner meal.
Olive oil contains heart healthy monounsaturated fats and antioxidants. Use olive oil in cooking and cold preparations.
Leafy greens such as spinach and kale are packed with vitamins and antioxidants. Add leafy greens to salads or wilt to have as a side dish at dinner or lunch.
Berries are rich in nutrients and antioxidants. Add berries to cereal, salads, yogurt or have as a snack.
Nuts and seeds offer healthy fat and are loaded with nutrients, including antioxidants. Sprinkle nuts and/or seeds into yogurt, salads, oatmeal and casseroles.
Fruits and vegetables (including avocado) – you cannot go wrong with fruits and vegetables – these foods are chock full of antioxidants and vitamins and minerals. Look for a variety of colors to add to your diet. Try adding 1 cup of vegetables to lunch and dinner meals. Add chopped vegetables to eggs at breakfast.
Green tea contains antioxidants that provide anti-inflammatory effects. Sip on a mug of green tea during an afternoon break or as part of your breakfast.
Dark chocolate contains flavonoids that are anti-inflammatory. Sprinkle some dark chocolate nibs or chips into yogurt, hot cereal, or into homemade granola.