Archive for the ‘Inflammation’ Category

“Putting Out The Fire of Inflammation”

Thursday, June 12th, 2014

I recently did a lecture on the topic of inflammation, and thought I’d share a few of the highlights here.

Although there are a number of nutrition books based on the anti-inflammatory idea, there is a lot that we don’t yet know for certain. That being said, the following are things that we DO know:

  • Guidelines reporting specifics are premature (individual foods, dose, frequency).
  • For many diseases of aging (i.e. cancer, heart disease), inappropriate inflammation is the common root.
  • Growing evidence links eating patterns with lower levels of inflammatory biomarkers.

Inflammation Facts

  • Body’s defense mechanism.
  • Body’s healthy response to injury and infection.
  • Increased blood flow sends immune cells and nutrients to injured area.

Chronic Inflammation

  • Constant, out of control production of immune cells.
  • Leads to irreversible tissue damage.
  • Triggers chronic diseases over the years.

Are you familiar with the following causes of inflammation? Luckily, there is much you can do to eliminate these culprits, such as eating a healthy diet, increasing activity, and quitting smoking. These are all lifestyle behaviors that you have the ability to change!

  • Obesity
  • Stress
  • Inactivity
  • Lack of sleep
  • Smoking
  • SAD Diet (Standard American Diet)

Not sure where to start? Below is a list of delicious foods that just so happen to also help reduce inflammation.

Fight Inflammation with Food

Tempeh

Tempeh

 

 

 

 

 

Baby Spinach

Baby Spinach

 

  • Fruits and vegetables
  • Good fats
  • Walnuts, and other nuts and seeds.
  • Fatty fish
  • Plant-based protein
  • Whole grains versus refined
  • Herbs and spices
  • Minimize saturated animal fats and trans-fats
  • Limit full-fat dairy
  • Soy
  • Tea