Eat to Optimize Health and Reduce Inflammation
A whole host of illnesses are caused by inflammation in the body. Tweaking or in some cases making a dramatic shift in diet can improve your health, energy level and mood. The easiest way to eat healthy is to buy real food – fruits, vegetables, nuts (dry roasted), meat, and dairy – instead of eating fast food or fake food in packages. Its easy to whip up an omelette with veggies in the morning, toss a salad for lunch and make a stir fry for dinner (use olive oil instead of inflammatory vegetable oils).
One way to discover how much nourishment you’re getting from your diet is to download the Chronometer App. I use it all the time. That way I can see if I’m eating a good balance of protein, fats, and carbohydrates and getting the vitamins and minerals I need in my daily diet.
Many snack foods rich in sugar, fat and salt cause an addictive craving for more, enslaving you to “food” that can steal away your quality of life. Research has shown that food companies spend millions of dollars getting people to taste test products until they get it right and the eater can’t say no to more and more.
When I was in college, I was addicted to M & Ms and chips. I could eat a whole large bag of candy in one sitting! But I ended up with a weight problem and a chronic fatigue condition and – once the price I was paying became too great to continue on with my bad habits- I borrowed some nutrition books from the library and transitioned gradually toward a healthier lifestyle. Not only did I lose 25 pounds, I also had much more energy and most of my digestive issues resolved.
With nutrition apps widely available today, its easier than ever to make shifts toward healthier eating. Aim to reduce hyperpalative (addictive) foods slowly until you feel comfortable eliminating them completely.
Below are some foods that reduce inflammation in the body:
- Fatty fish including salmon, tuna, sardines and mackerel
- Olive oil (rich in antioxidants and monounsaturated fat)
- Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds)
- Fruits and Vegetables should be the foundation of your diet (broccoli, asparagus, berries, spinach)
- Whole Grains (quinoa, brown rice, oats)
- Avocados (rich in antioxidants and healthy fats)
- Turmeric (contains curcumin, a powerful anti-inflammatory compound)
- Ginger (antioxidant and anti-inflammatory)
- Garlic (antimicrobial and anti-inflammatory)
- Green tea (polyphenols are anti-inflammatory)
Foods to Reduce
- Foods high in saturated fat
- Vegetable oil
- Foods high in sugar
- Sodas and colas
- Foods with preservatives
If you just eat real food (JERF) you will be well on your way to reducing inflammation in your body, moving and living with more freedom and vitality and living your best life. Consult with your doctor before making major changes to your diet.