Cooling Down Inflammation

Several over-the-counter and prescription drugs target the effects of chronic inflammation in the body. But did you know that certain foods you eat can have an anti-inflammatory effect as well?

What is inflammation?
Inflammation is a process by which the immune system protects the body from injury, infection, and foreign substances, such as bacteria and viruses. This reaction helps the body’s healing process. Chronic inflammation occurs when the body’s immune system inappropriately triggers this response in the absence of injury, foreign substances and infection. This can cause damage to the body’s own tissues and is associated with many diseases:
· heart disease
· type 2 diabetes
· cancer
· arthritis
· rheumatoid arthritis and other autoimmune diseases

The Anti-Inflammatory Diet
Studies suggest that diets high in refined starches, sugars, saturated and trans fats, and low in fruits, vegetables, whole grains, and omega-3 fatty acids can trigger the inflammatory response. On the other hand, a diet that is within a healthy calorie range, rich in complex carbohydrates, unsaturated fat, and lean sources of protein, combined with regular exercise and not smoking, can cool down inflammation.

A quick overview of the “anti-inflammatory” diet:
· high fiber, whole-grain carbohydrates
· a variety of colorful fruits and vegetables
· minimally processed foods
· lean sources of protein with a focus on fish and plant proteins such as beans, soy and nuts
· healthy unsaturated fats from fatty fish like salmon, some oils, nuts, and avocados
· omega-3 fatty acids from fatty fish, nuts and flaxseeds
· flavorful ingredients with antioxidants such as: turmeric, ginger, garlic, green herbs
· moderate amounts of tea (unsweetened as a beverage)
· small amounts of antioxidant-rich dark chocolate
· moderate consumption of red wine

The shopping list below, provided by Today’s Dietitian, will help you stock up on delicious anti-inflammatory foods.

Anti-Inflammatory Shopping List
Provided by Today’s Dietitian