Eat to End Inflammation
By Sara Butler
Chronic inflammation is a serious problem. It has been linked to several diseases and medical conditions such as diabetes, allergies, cancer, joint pain and even heart disease. The goal of every person should be to reduce chronic inflammation, and there’s a really great way to do that – through your diet! Forget the pain medicine and supplements, all the medicine you need is in the food you eat. Here are a few foods you can add to your diet in order to help decrease inflammation naturally.
Salmon is rich in omega-3 fatty acid, which is a great tool in the fight against chronic inflammation. These fatty acids assist your body by reducing the production of proteins that cause inflammation. Research has found a diet rich in omega-3 can reduce inflammation as much as anti-inflammatory medications.
Many Americans eat too many omega-6 fatty acids which those promote inflammation. Try to avoid these in fats such as sunflower oil and other protein sources. Work in two to three servings of either frozen or fresh wild or sockeye salmon a week. You can also use walnuts, enriched eggs or flaxseed if salmon doesn’t work for you.
Oats, as well as whole grains such as quinoa, are great foods to help fight inflammation. The fiber they contain, which helps to keep your blood sugar stable, reduces the inflammatory response of your body. Shoot for 25 grams of fiber a day as well as three to five servings of whole grains daily.
Beans, beans, good for your inflammatory response! Try having a “meatless Monday” and working these into your diet, which can help to combat the omega-6 fatty acid imbalance your body may be experiencing from meat sources. Beans also have fiber just like oats, so they deal inflammation a double punch!
Who doesn’t love berries? The antioxidant vitamins in berries, specifically Vitamin A and Vitamin C, protect your cells against the damage that can be done by inflammation. You should try to have five to nine servings of different fruits and vegetables every day. Frozen and fresh vegetables and fruits will both work!
Green tea is full of antioxidants too, specifically the antioxidant EGCG, which has been found to reduce inflammation. Have three to four cups of green tea daily to give your body an anti-inflammatory boost!
Don’t forget your chiropractor is a great resource for nutrition information and can help you in your battle against chronic inflammation!