Inflammation and How to Fight It with Food

It's like that one person who you invited over and then you're like.. wait never mind. Inflammation is your body's natural response to injury—think swelling after a sprained ankle. So chronic inflammation is the problem that refuses to leave basically ruining your health. 

Chronic Inflammation and Your Health

Chronic inflammation has been linked to a very long list of health issues from heart disease, diabetes, cancer, arthritis, and other diseases like Crohn's disease and ulcerative colitis. It's basically your body attacking everything, including healthy tissues. 

How Do We Reduce Inflammation with Food- THINK...

Berries: Strawberries, blueberries, raspberries, and blackberries are packed with antioxidants that help fight inflammation. 

Fatty Fish: Salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which help reduce inflammation and support heart health.

I've been on a sardine kick lately.. but we'll discuss that later... 

Greens: Spinach, kale, and collards are loaded with vitamins and minerals that can help lower inflammation. 

Nuts: Almonds and walnuts are perfect for snacks but also provide healthy fats that fight inflammation. 

Olive Oil: Extra virgin olive oil contains oleocanthal- which is a fancy word for a compound found in anti-inflammatory drugs. 

Tomatoes: They're rich in lycopene- which reduces inflammation. Yes, that means pasta sauce counts—as long as it's sugar free. 

Fruits: Oranges, cherries, and other fruits are high in antioxidants and vitamins that can help lower inflammation. 

Foods That Make Inflammation Worse

Refined Carbohydrates: White bread and pastries fuel inflammation. Try for whole grains instead.

Fried Foods: Delicious? Meh.. sometimes we can't say no to fries- I get It. Try the air fryer or grilling instead.

Sodas and Drinks with Sugar: These drinks are basically liquid inflammation. Stick to water, teas or use natural sweeteners.

Processed Meat: Bacon, sausage, and deli meats often contain preservatives and unhealthy fats that can increase inflammation. 

Take Control of Your Health

Chronic inflammation is a HUGE problem that leads to major diseases. Focus on finding foods that are more whole, nutrient-dense foods and cutting back on processed. It’s not about being perfect—it’s about making better choices most of the time. 

 

Citations:

• Harvard Health Publishing. "Understanding Acute and Chronic Inflammation." Harvard Medical School. Available at: https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation

• Harvard Health Publishing. "Foods That Fight Inflammation." Harvard Medical School. Available at: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

 

Disclaimer: This blog post is for informational purposes only and should not replace professional medical advice. Always consult with a healthcare provider before making significant changes to your diet or health routine.