Kick Out Inflammation

You may have heard of an anti-inflammatory food plan or diet and wondered what exactly it entails. Does it work? What benefits might you gain from following this path? Also, why is it so popular? 

In this blog, I will answer these questions plus provide you with a list of anti-inflammatory foods that will benefit your health. 

What is Inflammation? 

The inflammatory process is an important part of the body’s repair mechanism. It includes a complex and interdependent cascade of events, like biological dominos. It is the immune system’s natural response to injury or infection and helps ward off viruses. 

However, if this process goes on for longer than necessary or begins to occur in parts of the body where it isn’t needed, it can become a problem and lead to chronic inflammation. 

Chronic inflammation 

As reported in the NIH article Nutrients, Infectious and Inflammatory Diseases, chronic inflammation is a, 

“persistent and excessive inflammatory response is a significant risk factor for developing various chronic inflammatory conditions, and increases the risk of succumbing to infectious diseases…” 

Chronic inflammation in the body can lead to conditions such as osteoarthritis and even cardiovascular disease. Many people are advised to take medications and/or to learn to live with pain caused by inflammatory conditions like arthritis. However, an anti-inflammatory diet might be helpful to control some of the symptoms. 

Benefits of an Anti-Inflammatory Diet 

An anti-inflammatory diet consists of specific foods that help fight chronic inflammation in the body. 

This diet is a perfect example of a holistic approach to pain management and utilizing food as medicine. For conditions like arthritis, reducing inflammation is crucial for reducing the symptoms and pain associated with this disease. 

In addition to reducing symptoms associated with specific symptoms, an anti-inflammatory diet can boost energy, improve sleep, and promote overall wellness.

What is an Anti-Inflammatory Diet? 

Before we dive into which foods make up an anti-inflammatory diet, it’s important to understand a few key terms: 

Free radicals: Free radicals occur naturally in the body as a result of your metabolism. They are unstable atoms that your body neutralizes, but if too many exist, your body can’t fight them which can lead to cell damage. 

Oxidative stress: The term used to describe when your body contains too many free radicals that it cannot neutralize. 

Antioxidants: You have probably heard that foods containing antioxidants are “superfoods.” This is because they can help neutralize the excess free radicals in your body. 

Why is this important to understand? Because an anti-inflammatory diet cuts down or cuts out foods that can cause oxidative stress and focuses on foods high in antioxidants, which reduces inflammation. Other food groups that help reduce inflammation and are part of this diet include foods high in omega-3 fatty acids, fiber, and healthy fats. 

What Foods Make Up an Anti-Inflammatory Diet? 

If you’re ready to make a change, having an anti-inflammatory foods list on hand will help. 

Here are my 6 top anti-inflammatory food picks 

Berries. With a variety of choice, berries are packed with anti-inflammatory goodness. Blackberries, blueberries, cranberries, raspberries, and strawberries are delicious. Eat them raw, create a berry smoothie, or add them to your morning oatmeal. 

Bok choy, kale, or any leafy greens. Chinese cabbage contains beta-carotene, vitamin A and vitamin C. It can be thrown into a delicious stir fry or sautéd with other anti-inflammatory ingredients like garlic and ginger. 

Ginger and turmeric. An ancient herb with anti-inflammatory and antioxidant properties, ginger can be used in many ways. Slice it and pour hot water over it your favorite mug to create a fresh tea, grate onto salads, or add it to your bok choy stir fry. 

Turmeric, also helps support the body’s natural anti-inflammatory responses with the active compound, curcumin, as well as antioxidants. This ginger-looking root pairs quite well with ginger. Use them together in your favorite Indian curry or add a few slices to your favorite nut-milk and heat it up for a nightcap. 

REMEMBER: turmeric is only absorbed by the body when it’s accompanied by black pepper, so always pair turmeric with black pepper.

Nuts and seeds. Certain nuts and seeds contain high levels of alpha-linoleic acid, an anti-inflammatory omega-3 fatty acid. Walnuts, flaxseed, and pumpkin seeds make ideal choices. Roast and add them to a trail mix or simply enjoy raw.

Healthy fats like olive oil, avocado, and salmon. Well-loved in the Mediterranean diet, olive oil is a wonderful, anti-inflammatory option that has been shown to reduce inflammation. Drizzle on salads, use in marinades or add to soup. Avocado is an excellent source of good fat that happens to be great in sushi and on your gluten-free version of avocado toast, like fresh spelt or buckwheat bread. Salmon is jam-packed with omega-3’s and is proven to reduce inflammatory symptoms. 

Foods That Can Cause Inflammation 

As with all things, there is a yin to every yang. You now know what to consume, so what foods should you avoid? 

Fried foods. Chicken strips, cheese sticks, and french fries are not only pro-inflammatory, they also increase your risk for diabetes and heart disease. 

Red and processed meats. Increased red meat consumption is scientifically proven to increase your risk of metabolic syndrome and inflammation.

Refined carbohydrates. Whether in the form of white bread or pies, pastries or cakes, pizza dough or sweet desserts, foods that contain refined carbs are better left on their shelves. 

Processed sugary foods and soda. Sugar-sweetened foods and beverages can increase inflammation and increase your chance of developing conditions like diabetes. 

Food As Medicine 

An anti-inflammatory diet can help reduce symptoms associated with conditions like osteoarthritis and may help reduce fatigue, help you feel more energized, and provide a sense of overall wellbeing. It’s important to understand that what you put in your body greatly affects your overall health, both mentally and physically. 

About Scottsdale Integrative Acupuncture + Shelley O’Dell-Brock, L.Ac.

Scottsdale Integrative Acupuncture was created to help clients look and feel their best, naturally. Owner, Shelley O’Dell-Brock, LAc, offers a holistic approach to stress reduction, pain management, and natural beauty. She uses ancient solutions for modern healing, empowering her patients to take charge of their own health. Offering cosmetic acupuncture, Gua Sha, and essential acupuncture, Scottsdale I.A. is Scottsdale’s preferred choice for natural healthcare. Your holistic health journey begins, and continues at Scottsdale Integrative Acupuncture.