When I studied for my Holistic Life Coach Certificate it became clear to me that chronic inflammation in the body is tied directly to many of the diseases we have today. I became curious about inflammation, and where it comes from. Apparently, chronic inflammation can be caused by a variety of irritants to the body – such as poor diet, toxins, pollutants, stress, and lack of exercise. Since diet is one of the major factors, you may want to consider an eating plan that helps to lower inflammation, as well as your weight.
Before I talk much more about anti-inflammatory eating, it’s important to note that inflammation is actually a good thing in the short term. On the skin we see it as swelling and redness, such as when we sprain our ankle. In situations of injury, inflammation is the body’s way of bringing in extra nourishment, healing, and immune enhancing activities to the area. The same holds true for our internal organs, when we have surgery and our abdomen swells. So the truth is that inflammation is good except when it is chronic- which is the body’s way of signaling that something is not quite right and needs attention.
The good news is that anti-inflammatory foods can be found in many popular diets today, as nutritionists and experts incorporate them into the popular programs. Here are some tips for selecting more anti-inflammatory foods:
- Eat a wide variety of organic fruits and vegetables, which provide cancer fighting anti-oxidants, as well as anti-inflammatory properties.
- Focus on as much organic food as possible, since one of the causes of inflammation is toxins and pesticides.
- Beans, sweet potatoes and winter squashes
- Eat more of the ancient grains, such as quinoa, spelt, amaranth and millet – as well as brown rice. Try and minimize whole and white wheat, white rice and other processed grains as much as possible.
- Organic, dark chocolate is a good choice for a snack. Otherwise, go easy on the sugar, which can act as an inflammatory agent when eaten in excess. Avoid high fructose corn syrup as much as possible. This sugar substitute is used heavily in refined and processed foods.
- Eat plenty of raw nuts – staying away from the cooked and processed ones that can contain hydrogenated oils.
- Eat the right kind of oils, which don’t contain hydrogenated oils! Eat oils such as olive oil, coconut oil, and soy butters instead.
- Look for foods that are omega 3-rich. These include wild salmon, sardines packed in water or olive oil, hemp oil, omega-3 fortified eggs and flax seeds.
- If you eat meats, look for those that are free range and grass-fed, rather than corn or grain fed. Try and reduce your intake of meats, instead focusing on fish, organic yogurts, eggs, and some soft cheeses. Include some organic, sprouted soy products.
- Keep alcohol and coffee to a moderate level, mixing it up with green or mint tea or cold lemon water.
- Dairy: Always focus on organic dairy products, and try and limit these foods to yogurts and soft cheeses. Try drinking almond or rice milk in the place of some dairy.
When it comes to anti-inflammatory food, a good rule to remember is this. If you focus on organic, unprocessed or minimally processed you’re generally on the right track. Dr. Weil has created a food pyramid that you may want to check out, too. And remember that when you eat more healthfully, your body is much more able to release unwanted fat, too. So look for a diet plan that includes these foods here for a better long-term outcome. The Diet Solution Program is one such diet plan that we especially like.
