Our immune system is our body’s natural defense when we become injured or ill. Inflammation is a good thing when you get a cut or when you catch a cold. It brings our body’s white blood cells to the injured or infected area to fight off infection. When inflammation is constant, then it can quickly become your enemy. That’s when we see the diseases that our infecting our western culture today like heart disease, arthritis, diabetes, asthma, high blood pressure and IBD, and inflammation is most likely the root cause.
There are a lot of culprits to chronic inflammation – lack of sleep, excessive stress, genetics – but the biggest culprit and perhaps the one we have the most control of, is our diet. The typical American diet consists of inflammation promoting foods. Here’s a simple list of foods that inflame:
- Soda and other sugar based beverages
- French fries and fried foods
- Refined carbohydrates like white bread or pastas
- Red meat and processed meats
If your diet consists of mostly these food your body has a high chance of transitioning into a state of chronic inflammation. These foods can also build belly fat, reduce healthy probiotics, cause weigh gain, join pain, bloating and fatigue.
The good news is, there are anti-inflammatory foods that can help combat inflammation. The bad news is, for most of us, it means a diet change. Here’s a simple list of some anti-inflammatory foods that you can easily implement into your daily eating habits:
- Oils – extra virgin olive oil and coconut oil
- Fruit – tomatoes, pineapple, blueberries, strawberries, apples, cherries and oranges
- Veggies – broccoli, celery, red peppers, garlic and onions
- Leafy green vegetables – spinach, kale, collards
- Roots – ginger and beets
- Nuts – walnuts, almonds
- Fatty fish – salmon, mackerel, and tuna
- Seeds – chia seeds and flax seeds
- Spices – turmeric, rosemary, cinnamon, and basil
- Proteins – black beans and eggs
- Dark chocolate – yeah!
To help reduce inflammation, the idea is to eat healthier. The goal is to eat more fruits, veggies, nuts, fish and healthy grains and oils. Also, to lower inflammation, less processed foods the better. The more you get away from processed foods and closer to anti-inflammatory foods, the more you will see positive effects on your physical and emotional health. For eating healthier, you can go to: www.choosemyplate.gov to help give you an idea of how much you should be eating of each of the food groups.
RedMed Urgent Clinic prides itself on fast, efficient and cost effective care. We maintain a team of highly qualified medical professionals at all of our locations who are ready to serve you and as always, walk-ins are welcome!