Chronic, systemic inflammation is a serious health concern that can be made worse — or better — with diet. Here’s what chronic inflammation is, and how what you eat can keep you safer from the chronic diseases inflammation can cause.
What is inflammation?
If you’ve ever cut your finger, bruised a toe or had a throat infection, you have likely experienced at least some of the four signs of inflammation: redness, swelling, pain and heat. Acute inflammation is your body’s natural response to illness, injury or infection and usually resolves on its own.
But there is another kind of inflammation ― the kind that affects the whole body ― which is called systemic. Systemic inflammation can become chronic; it can persist for months, or even years.
Chronic, systemic inflammation is a factor in diseases such as:
Obesity
Auto-Immune
Metabolic syndrome
Pre-diabetes
Type 2 diabetes
Heart disease
Inflammatory bowel disease, including Crohn’s disease and ulcerative colitis
Some forms of cancer
Arthritis
What causes inflammation? It can result from exposure to environmental toxins, a lingering virus, aging or chronic stress. But what you eat contributes, too.
What foods cause inflammation?
Unfortunately, a lot of them. In particular, experts recommend avoiding these inflammatory foods:
Red meat, such as processed steak and hamburgers
Processed meat, such as bologna, bacon, sausage and lunchmeat
Commercial baked goods such as snack cakes, pies, cookies and brownies
Bread and pasta made with white flour
Deep fried items such as French fries, fried chicken and donuts
Foods high in added sugar, such as candy, jelly and syrup
Sugar-sweetened beverages such as soda, bottled or canned tea drinks, and sports drinks
Trans fats, found in margarine, microwave popcorn, refrigerated biscuits and dough, and nondairy coffee creamers
Foods that FIGHT Inflammation
Foods like fruits, vegetables, and spices contain anti-inflammatory compounds and may help reduce inflammation. The most anti-inflammatory foods may include:
berries
fatty fish
broccoli
avocados
green tea
peppers
mushrooms
grapes
turmeric
black pepper
ginger
garlic
onions
extra virgin olive oil
dark chocolate and cocoa
tomatoes
cherries
How to keep Inflammation Under Control?
Even low levels of inflammation on a chronic basis can lead to disease.
Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods. Eating foods that are as close to their original form and choosing a variety of brightly colored foods can help provide more anti-inflammatory nutrients.
Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that can help you lower inflammation and reduce your risk of illness.
Lifestyle Changes
A lifestyle to reduce inflammation includes: eating an anti-inflammatory diet rich in fruits, vegetables, and whole grains, regular exercise, maintaining a healthy weight, getting enough sleep, managing stress, limiting alcohol intake, and quitting smoking; essentially focusing on a balanced and healthy lifestyle with mindful food choices and stress management techniques such as meditation, breath-work, yoga. Teaming up with a Health Coach or Nurse Coach can lead to success by providing a dedicated, clinically-informed professional who can help you identify areas for improvement, set achievable goals, develop strategies to overcome challenges, and ultimately enhance your overall performance and well-being, leading and instructing you with successful techniques to lower your inflammation, lower your stress and put you on the road to success.
Nurse Coaching
Yoga
Nutrition Coaching
Many Blessings,
Tammy Drummond-Rowland, RN, HWNC, Holistic Nurse
828-201-2841
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