Inflammation is a natural process that helps your body heal and defend itself from harm, but it can be harmful if it becomes chronic.
Chronic inflammation may last for weeks, months, or years — and can lead to a spate of health problems.
Certain foods have an anti-inflammatory effect, which is why we aim to include as many as possible in our Elevated recipes. Here, James explains more about inflammation and which foods can help you keep it to a minimum.
What is inflammation?
Inflammation is your body's way of protecting itself from infection, illness, or injury. As part of the inflammatory response, your body increases its production of white blood cells, immune cells, and substances called cytokines that help fight infection.
Classic signs of acute (short-term) inflammation include redness, pain, heat, and swelling. On the other hand, chronic (long-term) inflammation often occurs inside your body without any noticeable symptoms.
This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, and cancer. Essentially, it can be a strong contributing factor to a range of chronic disease conditions.
Chronic inflammation can also happen when people are obese or under stress.
Luckily, one of the ways you can help to control inflammation is to adopt an anti-inflammatory diet.
In our diagram below, you can see some recommended anti-inflammatory foods in the form of a pyramid. A really easy way to improve your diet is by remembering the phrase ‘Cut the CRAP,’ where:
C = Carbonated drinks
R = Refined sugar
A = Additives
P = Processed foods
Exercising more can also help reduce inflammation (although exercising too much can also have a negative effect!).
Because of the effect stress can have on inflammation levels, it’s really important to make sure to relax as much as possible - try adopting a meditation process or take part in yoga or tai chi.
Getting enough sleep is also super-important so the body gets the chance to repair itself.
Meditating before bed or drinking Montmorency cherry juice may also help.
Potential causes of chronic inflammation
Inflammation can lead to a range of health issues, including chronic diseases. So, it's important to know what lifestyle factors might be causing issues, alongside an anti-inflammatory diet.
Habitual lifestyle factors: Excessive intake of alcohol, smoking, and eating too much processed meat.
Refined sugars: High amounts of refined sugars and high-fructose corn syrup can lead to inflammation causing insulin resistance, diabetes, and obesity.
Refined carbs: Consuming a lot of refined carbs, such as white bread, may contribute to inflammation, insulin resistance, and obesity.
Processed foods: Processed and packaged foods promote inflammation and damage arterial cells. This is why we Elevate recipes by cooking from scratch.
Vegetable oils: Vegetable oils in many processed foods can cause an imbalance of omega-6 to omega-3 fatty acids, potentially promoting inflammation.
Low activity: An inactive lifestyle that includes a lot of sitting is a major non-dietary factor promoting inflammation.
Anti-inflammatory foods list
Certain foods have anti-inflammatory effects while others can worsen issues. Here’s a guide to which anti-inflammatory foods can help improve health:
Water
How much: 0.03l x bodyweight in kg, throughout the day
Healthy choices: Drink pure water, tea, or diluted juice. Use a straw to protect your teeth.
Why: Water flushes toxins, essential for an anti-inflammatory diet.
Vegetables
How much: 4-5 servings per day minimum
Healthy choices: Dark leafy greens, cruciferous vegetables, carrots, beets, squashes, raw salad greens.
Why: Vegetables have antioxidants and anti-inflammatory properties. Choose a wide range of colours, raw and cooked.
Fruits
How much: 3-4 servings per day
Healthy choices: Berries, peaches, plums, apples, and pears.
Why: Fruits are rich in antioxidants. Go for seasonal, organic if possible.
Whole and cracked grains
How much: 3-5 servings a day
Healthy choices: Brown rice, buckwheat, quinoa, steel-cut oats.
Why: Whole grains prevent blood sugar spikes that promote inflammation.
Al dente pasta
How much: 2-3 servings per week
Healthy choices: Organic pasta, rice noodles, and buckwheat noodles like Japanese soba.
Why: Al dente pasta has a lower glycaemic index, helping to manage blood glucose levels.
Beans & legumes
How much: 1-2 servings per day
Healthy choices: Black beans, chickpeas, lentils.
Why: Rich in folic acid, magnesium, and fibre, beans help manage blood sugar and inflammation.
Healthy fats
How much: 5-7 servings per day
Healthy choices: Extra virgin olive oil, avocados, nuts, omega-3 sources like salmon.
Why: Monounsaturated and omega-3 fats are anti-inflammatory and support heart health.
Seafood
How much: 2-6 servings per week
Healthy choices: Wild salmon, sardines, herring.
Why: Rich in omega-3s, seafood has strong anti-inflammatory effects.
Whole soy foods
How much: 1-2 servings per day
Healthy choices: Tofu, tempeh, edamame.
Why: Soy contains isoflavones, antioxidants that may protect against cancer.
Cooked Asian mushrooms
How much: Unlimited
Healthy choices: Shiitake, maitake, oyster mushrooms.
Why: Compounds in these mushrooms boost immune function, crucial for anti-inflammatory diets.
Other protein sources
How much: 1-2 servings per week
Healthy choices: Organic poultry, dairy, grass-fed meats.
Why: Lean, high-quality proteins help balance inflammation without the risks of processed meats.
Herbs and spices
How much: Unlimited
Healthy choices: Turmeric, ginger, cinnamon, garlic, basil.
Why: Many spices have powerful anti-inflammatory and antioxidant properties.
Tea
How much: 2-4 cups per day
Healthy choices: Green tea, white tea, oolong tea.
Why: Rich in catechins, tea supports inflammation control and provides antioxidants.
Supplements
How much: Daily
Healthy choices: Multivitamins, fish oil, Vitamin D3.
Why: Supplements can fill nutritional gaps and support inflammation management.
Red wine
How much: Optional, 1-2 glasses per day
Healthy choices: Organic red wine.
Why: Contains polyphenols with antioxidant effects. Limit intake to prevent negative impacts.
Sweets
How much: Sparingly
Healthy choices: Dark chocolate, unsweetened fruit.
Why: Dark chocolate and low-sugar treats can satisfy cravings without excess sugar.
Adapted from drweil.com
Should you adopt an anti-inflammatory diet?
If you're looking to work on your overall health, an anti-inflammatory diet can be transformative.
Recognising Inflammation: Symptoms to Watch For
Chronic inflammation is complex and affects various systems in the body. Here are some signs:
1. Persistent Fatigue
Chronic inflammation can release chemicals that contribute to ongoing fatigue.
2. Joint Pain and Stiffness
Inflammation can target joints, leading to discomfort and reduced flexibility.
3. Digestive Issues
Inflammation in the digestive tract may manifest as bloating, gas, or irregular bowel movements.
4. Skin Problems
Conditions like eczema, psoriasis, or acne can be linked to inflammation.
5. Unexplained Weight Gain
Chronic inflammation may interfere with hormone regulation, leading to weight gain.
6. Frequent Infections
An overactive immune system can be less effective at fighting infections.
The Case for an Anti-Inflammatory Diet
Adopting an anti-inflammatory diet provides antioxidants, omega-3s, and nutrients that counteract inflammation.
Reducing processed foods, refined sugars, and unhealthy fats can help avoid the health risks of chronic inflammation.
Recognising chronic inflammation symptoms and making dietary changes can be a proactive step for long-term health.
Consult healthcare professionals for guidance on dietary changes tailored to your needs.
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