Inflation.
Inflammation.
Although they have slightly different meanings, they both come from the root “inflame,” and when it refers to your body, it’s not good.
When your ankles are swollen on a hot, summer day, or you have an infection and part of your body swells, you are aware of it. It’s uncomfortable. You keep the area elevated, ice it, and your doctor may prescribe an anti-inflammatory or diuretic until it heals. Acute inflammation is part of the body’s healing process. Chronic inflammation is another story.
But what if you are inflamed and don’t realize?
It astounded me to realize the number of medical issues which can be traced back to inflammation in the body.
Chronic inflammation is a persistent, low-grade inflammation that can occur when the body’s inflammatory response doesn’t resolve properly or is triggered for an extended period. It can be associated with various diseases and conditions. Heart disease, high blood pressure, chronic pain, type 2 diabetes, certain cancers, anxiety, depression, certain autoimmune conditions and dementia are all a result of chronic inflammation.1
That’s the bad news, and it’s pretty bad.
The good news? You can affect and improve chronic inflammation with healthy habits, and what you eat is a big one.
Before we get into diet specifics, here are some other lifestyle choices which can help:
- Stop smoking
- Do some form of exercise every day. My two favourites are walking and biking, but anything that gets you moving is a positive. Combine it with socialization and it’s a win-win.
- Get good sleep.
- Limit alcohol use.
- Avoid persistent infections. If you are someone who catches everything, wear a mask when out in public. Hand wash and practise good hygiene.
- Allergens. Wash fruit and vegetables, use air purifiers and make sure the water you drink meets all safety standards.
- Try to cope with stress as much as you can.
Here are the foods which reduce inflammation:
- Green, leafy vegetables. Load up your plate with salad and limit the salad dressing. 2
- High fibre carbohydrates. We used to say, “If it’s white, don’t take a bite.” That’s a bit simplistic, but white pasta, bread, crackers, bagels, etc. are high in carbs and low in fibre. Try brown rice, whole wheat bread and pasta and starchy vegetables. (Yeah–potatoes are on the good list! Also sweet potatoes, oats and other high fibre items.)3
- Fibre is your friend. Most of us only get half of the fibre we need–that’s 38 grams a day for men and 25 for women. My new favourite form of fibre is chia seeds, which can be made into a pudding or added to other foods such as yogurt. They expand and thicken foods, but have no flavour by themselves. I also take a fibre supplement four times a day. Small steps!4
- Limit red meat, and when cooking it, avoid charring. Choose low-fat dairy.5
- Watch the fat. Use extra virgin olive oil to cook, and limit butter, cheese and
processed meats.6 - Omega 3 rich foods such as eggs, salmon, flax and chia seeds and walnuts. Foods which are high in omega 6, such as processed foods, should be eaten sparingly.7
- Reduce sugar. That seems like a hard feat, but attack it a little at a time. I have been able to almost eliminate sugar from my diet. Sugar-free options are available and I use a product called Monk’s fruit to sweeten, which is natural and healthy. Again, small steps.8
- Reduce alcohol. Make it a treat.9
- Herbs and spices and everything nice. Some teas have anti-inflammatory properties (such as green tea, but try as I might, I can’t like it) and several herbs and spices, such as rosemary, garlic, oregano, ginger, turmeric, cloves, nutmeg, cinnamon, and cayenne. 10
The key is small, consistent changes every day. If you need to, plan to have a treat once a week. Be mindful of what goes in your mouth.
Your body and your brain will thank you.
Quotes 1-10 (some direct and some indirect quotes) are taken from https://health.ucdavis.edu/blog/good-food/9-healthy-eating-tips-that-can-help-reduce-inflammation/2023/11