For many, the word “inflammation” conjures an image of a swollen body part or injury, but there is inflammation that occurs within the body that you cannot see. Many common diseases, such as diabetes, obesity, and even certain cancers, are precipitated by or accompanied by chronic low-grade inflammation.

What is Inflammation?

Inflammation is a natural response to physical harm. There are different types – acute and chronic. Acute inflammation is an important and necessary immune response to harm or illness in the body. You can often see it on the skin’s surface, accompanying an injury such as a bump or cut. The immune system sends white blood cells to the injury area for protection, resulting in redness and swelling. There is also an acute inflammatory response that accompanies infections like a cold or the flu. Acute inflammation can last anywhere from a few hours to a few days.

Chronic inflammation can occur in response to unwelcome substances within the body. These can include toxins, like cigarette smoke and alcohol, or excess fat tissues. The inflammatory process that occurs can be problematic because it can start to attack your body’s own tissues, negatively impacting the surrounding cells and organs, which can lead to heart disease, metabolic syndrome, Alzheimer’s, or even cancer.

Diet and Inflammation

What you eat impacts the health of the cells and organs in your body. Certain foods have anti-inflammatory properties that can directly combat inflammation. But just as there are foods that can fight inflammation, there are also foods that can aggravate or worsen it. A diet that emphasizes healthy eating and eliminates poor food choices can reduce inflammation and improve health, both directly and indirectly. A healthy diet is associated with healthy body weight and a lower risk of developing chronic diseases. One study found that an anti-inflammatory diet reduced all-cause cardiovascular and cancer deaths and prolonged survival.

Including these foods in your diet will not only provide you with essential nutrients but can also offer the added benefit of fighting inflammation. Generally, it’s best to:

• Choose fresh, whole foods and limit your consumption of highly processed foods and added sugars
• Eat a wide variety of fruits and vegetables
• Avoid highly processed oils
• Drink plenty of water

Be sure to load your plate up with these anti-inflammatory foods for maximum nutrition and protection!

• VEGETABLES
  

  Eat a colorful variety of vegetables for maximum benefit. Cruciferous vegetables – such as broccoli, kale, Brussels sprouts, cabbage, and cauliflower – are especially noteworthy for their potential to combat inflammation within the body. It’s also important to include dark leafy green vegetables. Aim for 4-5 servings of vegetables per day.

• FRUITS
  

  All fruits are great – but berries, grapes, and cherries have an especially high concentration of polyphenol antioxidants that can reduce or slow oxidative damage, thereby reducing inflammation. Eat the rainbow of different colored fruits and vegetables to ensure you are getting a variety of protective phytochemicals. Aim for 3-4 servings of fruit per day.

• FATTY FISH
  

  Salmon, mackerel, sardines, and anchovies provide essential fatty acids, known as omega-3. These can help fight inflammation in the body. Set a goal to eat fatty fish at least two days per week. If you cannot meet that goal, it may be a good idea to take 2-3 grams of an omega 3 (EPA/DHA) supplement per day.

• HEALTHY FATS
  

  Nuts, seeds, avocadoes, and olives all provide healthy forms of dietary fat. Olive oil is a great option to use when you are cooking. Be sure to eat plenty of these types of fats in place of animal fats or processed forms of fat (such as hydrogenated oils.)

• GREEN TEA is an excellent source of polyphenols, which can help fight inflammation.
• TURMERIC -- a vibrant yellow spice that contains an ingredient called curcumin. Curcumin has powerful anti-inflammatory effects.
  

Check out Dr. Andrew Weil’s anti-inflammatory food pyramid for additional guidance!