Anti-Inflammatory Diets are All A Buzz… What Really Are They and Who Can Benefit?
Anti-Inflammatory diets are getting a lot of press right now, and I know multiple people giving it a try. While there is no single anti-inflammatory diet, it’s based on prioritizing fruits, vegetables, healthy fats, lean protein and foods with omega-3 fatty acids. The goal of this diet is to eliminate the foods that cause inflammation in the body, like highly refined carbs, added sugars, salt, trans and saturated fats, and red meat.
Just by reading the description above, you may be thinking wouldn’t that benefit just about everyone? And the honest answer is yes! In the world of medicine, the diet is recommended for individuals with diseases including: rheumatoid arthritis, Crohn's disease, colitis, lupus, and metabolic syndrome. While it can benefit the general population to eat this way, there are signs of inflammation you should look out for to see if an anti-inflammatory diet will help you.
When we think of inflammation, we normally think about acute inflammation (think: you cut your finger. It’s red. It’s hot. It’s swelling. It’s painful.) This type of inflammation is helpful in the body because it’s a natural response to help us heal. When we think about an anti-inflammatory diet, chronic inflammation, a slow-progressing condition that you might not notice at first, but becomes more serious and uncomfortable as time goes on, is what we are referring to. Chronic inflammation presents differently than acute inflammation. Here are 5 signs of chronic inflation to look out for:
Brain Fog: A term that has gotten more notoriety during COVID. It’s characterized by confusion, forgetfulness, and a lack of focus and mental clarity.
Fatigue: Chronic inflammation is known to affect energy levels.
Joint Pain: Typically this begins with pain in the hands and feet.
Chronic Bloating: Feeling like you are always puffy and bloated.
Elevated Blood Glucose or Blood Pressure: Checked at the doctor. Is it higher than normal? Even if it is not at a medically high level, if it is increasing over time this is a sign to look out for.
If you feel like an anti-inflammatory diet might be worth a try, in addition to speaking with your doctor, some good starting tips include:
Up your fiber intake by adding a supplement and eating more whole grains, fruits and veggies.
Try and incorporate fatty fish twice a week for dinner as your protein
Go for turmeric tea when you’re picking your tea bag flavor
Replace sugar-sweetened drinks or snacks, like sodas and Yoplait yogurt, with options like seltzers and Chobani greek yogurt.
Add some leafy greens to your favorite smoothie (cheers!)
Although anti-inflammatory diets do reduce inflammation and improve many symptoms, they are not a cure for autoimmune diseases. They are a tool to be used in addition to medical treatment.
Curious- For those of you who do follow anti-inflammatory diets- what is your favorite go-to meal?