Doctors are learning that one of the best ways to quell inflammation lies not in the medicine cabinet but in the refrigerator. Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen or chemical. This often triggers a process called inflammation.
Intermittent bouts of inflammation directed at truly threatening invaders protect your health. However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression and Alzheimer’s—have been linked to chronic inflammation. One of the most powerful tools to combat inflammation comes not from the pharmacy but from the grocery store. Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.
Choose the right foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.
Foods that Inflame
Try to avoid or limit these foods as much as possible:
- Refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- Soda and other sugar-sweetened beverages
- Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- Margarine, shortening and lard
Not surprisingly, the same foods that contribute to inflammation are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats. Some of the foods that have been associated with an increased risk for chronic diseases, such as Type 2 diabetes and heart disease, are also associated with excess inflammation. It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.
Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver.
Foods that Combat Inflammation
Include plenty of these anti-inflammatory foods in your diet:
- Olive oil
- Green leafy vegetables, such as spinach, kale and collards
- Nuts, like almonds and walnuts
- Fatty fish, like salmon, mackerel, tuna and sardines
- Fruits, such as strawberries, blueberries, cherries and oranges
On the flip side are foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease. Particularly helpful are fruits and vegetables, such as blueberries, apples and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation as well.
To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish and healthy oils.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.
Source: Steven M. Rachlin, M.D., of Rachlin Medical Center (927 Willis Ave., Albertson), has been practicing for more than 30 years. For more information or to schedule an appointment, call 516-873-7773 or visit RachlinMedicalFacility.com.