Reducing Inflammation Throughout the Body With Diet Modifications

Most scientists, researchers, and doctors know that most health conditions stem from some form or source of inflammation. Both acute (short-term) and chronic (long-term) diseases have inflammation as an irritant.

Ironically the body uses inflammation to fight illness as well; it is how the body heals. However, left unchecked, after it’s done its job, it can cause damage all on its own. This leads to a condition called chronic inflammatory disease.

The world is full of anti-inflammatory medications; steroid and non-steroids. NSAIDS – Non-steroidal anti-inflammatory drugs – such as aspirin, ibuprofen, Aleve, etc., are everywhere, however they all come with some serious side-effects such as stomach and bowel upset, bleeding, rashes, and others.

However, the best way to prevent or reduce inflammation is an anti-inflammatory diet; avoiding certain foods and eating others can reduce chronic inflammatory diseases. Avoiding processed foods and meats as well as refined carbohydrates (white sugar and flour) and eating high nutritional plant foods will reduce chronic inflammation greatly.

Food rich in anti-oxidants are essential to fighting inflammation as well. The simple processing and burning of all food for energy leaves behind “free radicals” as a waste product. These free radicals are what causes diseases and aging

Reducing them with anti-oxidant foods is the key to a longer healthier life with more freedom from diseases.

Chiropractors, dietitians, doctors, and naturopaths recommend anti-inflammatory diets as therapy for many conditions involved with chronic inflammation. The so-called Mediterranean diet consists of more whole grains, nuts, fish and heart healthy oils and fats, all which are anti-oxidant in nature.

Many conditions can be helped through an anti-inflammatory diet, including but not limited to :

• asthma
• rheumatoid arthritis
• cancer
• colitis
• Crohn's disease
• diabetes
• eosinophilic esophagitis
• Hashimoto's disease
• heart disease
• inflammatory bowel disease
• lupus
• metabolic syndrome
• obesity
• psoriasis

Antioxidants, which may help to ease inflammation especially recommended for gout

• Cherries
• blackberries,
• blueberries

Some Anti-inflammatory foods:

• avocado and coconut
• beans and lentils
• blueberries, and cherries
• cold water fish, including salmon and sardines
• dark chocolate
• dark leafy greens, including kale and spinach
• dark red grapes
• extra virgin olive oil
• green tea
• herbs and spices
• nutrition-dense vegetables, such as broccoli and cauliflower
• olives
• red wine, in moderation
• turmeric and cinnamon
• walnuts, pistachios, pine nuts, and almonds

Some foods to avoid

• alcohol
• carbohydrates
• desserts, such as cookies, candy, and ice cream
• gluten
• processed meats
• processed snack foods, such as chips and crackers
• sugary drinks
• trans fats, found in fried foods
• white bread
• white pasta
• soybean oil and vegetable oil

Some people have an inflammatory reaction to foods in the “nightshades” group such as eggplants, peppers, potatoes or tomatoes. A simple avoidance of these for a few weeks may yield great results.

A 2017 study found that eating meat increased systemic inflammation, and another study found reduced inflammation is the key benefit of a vegan diet. Those eating a vegetarian diet are shown to have higher levels of plasma AA, which is a marker of overall health that is associated with lower levels heart disease and/or inflammation.

Eliminating meat in favor of vegetarian proteins or fatty fish is a powerful way to reduce inflammation.

Unfortunately, several chronic inflammatory diseases, such as asthma, arthritis, and psoriasis are caused by an over-response of the immune system called auto-immune disorders. Diet modifications as above may go a long way towards helping prescribed medications for reducing or eliminating these terrible disorders.