By Caty Saffarinia, Dietetic Intern Whether yourself, a friend, or family member have been affected by inflammation, there are foods that have anti-inflammatory properties. Whether the inflammation is short-term and acute or long-term and chronic, these foods can help combat inflammation that affects our day-to-day lives. Inflammation is the body’s way of defending itself when the immune system has become compromised. It is caused by foreign organisms - bacteria, viruses, wounds, allergens, toxins, etc. - that are introduced into the body activating the immune system for response. The body becomes intermittently inflamed when it is fighting off the foreign organism to preserve your health. Inflammation is a normal body response to promote healing. Unfortunately, in many cases, inflammation can persist without the presence of any foreign invaders. When this occurs, inflammation is not being used to protect your health. Instead, chronic inflammation is associated with many diseases, including cancer, heart disease, diabetes, arthritis, asthma, Crohn’s disease and many more. Usually, we think the signs and symptoms of inflammation include redness, swelling and pain. However, inflammation also occurs inside the body. For example, if someone has bronchitis - infection in the lung - the lungs become inflamed, which may be a sign that the immune system is trying to fight off the infection. Signs and symptoms of inflammation are not always evident. Chronic inflammation is the body’s way of saying there is a problem with the immune system. It can be challenging to find ways to relieve inflammation, however, by choosing the right anti-inflammatory foods and incorporating them into your daily meals may help reduce this physical condition. Common foods that promote and/or exacerbate inflammation should be avoided or limited as much as possible. These include refined carbohydrates, fried foods, soda and sugar-sweetened beverages, red meat, deli meat, margarine, shortening, and many more. Foods high in saturated fats, trans fats, and processed foods may cause inflammation. What foods should you choose? Here is what we know - incorporating healthier foods into your daily meal plans, such as fruits and vegetables, healthy fats, and more can help manage and/or protect against inflammation. If you are looking for ways to combat inflammation, consider the following tips. Make fruits and vegetables half of your plate and include them with every meal. Choose leaner protein foods and low-fat or fat-free dairy products. Incorporate more plant-based proteins into your meals. Healthy fats should be included into your daily meals and snacks. These include foods rich in omega-3 fatty acids - salmon, nuts, flaxseeds, chia seeds, and hemp seeds. Curcumin, also known as turmeric, is a natural anti-inflammatory compound that can easily be incorporated into your recipes. You may not see immediate relief by consuming these foods, but keep incorporating them into your diet and follow a healthy lifestyle and you will notice that you will start to feel better in no time!
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