Dietary Recommendations to Help Reduce Inflammation

Medical experts say that while inflammation helps our bodies to fight illness and can be a necessary part of the healing process, there are some people whose immune systems do not work as they should, and they suffer from chronic inflammation.  This condition manifests itself in various diseases including psoriasis, rheumatoid arthritis, Crohn’s disease, colitis, inflammatory bowel disease, lupus, asthma and metabolic syndrome (“a collection of conditions that tend to occur together, including type 2 diabetes, obesity, high blood pressure, and cardiovascular disease”).

However the good news is researchers have found evidence that shows our diet may help us manage many of the symptoms of these diseases.  They report that, “An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthy fats, and spices.”  Foods to avoid or to limit consumption of include processed foods, red meats, and alcohol.

Doctors recommend approaching an anti-inflammatory diet as less of a specific regimen but more as a new, healthier style of eating. Two examples of diets that incorporate anti-inflammatory foods are the Mediterranean and DASH diets and favors foods rich in antioxidants and Omega-3 fatty acids over those that increase the production of free radicals, which are believed to lead to cell damage. 

Research shows that sugary or processed foods can trigger or worsen inflammation, and that some foods such as those fried in very hot cooking oil can trigger the formation of free radicals.  Other factors that can increase the body’s free radicals include stress and smoking.   

Arthritis Foundation also notes that research has identified foods that can help control inflammation.  These include tomatoes, olive oil, green leafy vegetables such as spinach, kale, and collards, nuts like almonds and walnuts, fatty fish like salmon, mackerel, tuna, and sardines, and fruits such as strawberries, blueberries, cherries, and oranges.  Please keep in mind that anyone with a chronic health condition involving inflammation should consult their healthcare provider about the best dietary options for them.

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Source: https://www.medicalnewstoday.com/articles/320233#takeaway