Curbing Inflammation

Inflammation is the body’s natural response to injury.  For example, swelling related to a sprained ankle, sore muscles from a work-out, or a bruise are temporary responses that resolve within a few days or weeks.  When inflammation is constant or chronic it may be a sign of a long-term health condition - meaning the immune response is in over-drive.  Symptoms of chronic inflammation could be allergies, skin rashes, acne, daily muscle / joint pain and digestive issues (gas, bloating, and / or stomach pain).  Chronic inflammation can lead to chronic disease or chronic discomfort.  Managing inflammation through diet may reduce your risk of heart disease, cancer, and even improve allergies, arthritis and skin conditions.  By reducing inflammation you may notice improvements in muscle / joint pain, allergic symptoms, skin health and digestion.  

Here are a few of many tips to reduce inflammation through diet:

• Use Omega-3 Fats — incorporate more omega-3 food sources, some of these are: fish, especially wild salmon, halibut, walnuts, flax seeds and chia seeds.


• Reduce Sugar —reduce refined sugar, have more anti-inflammatory fruits – focus on berries (blueberries, raspberries, strawberries) these are also high in antioxidants.


• Spice it Up — add more spices to your foods: ginger, turmeric, cumin.  Some curries are made with all these spices and are helpful in reducing inflammation.


• Have Lower Fat Foods — total fat should be 20-35% of total calories.  Saturated fat should be less than 10% of total calories.  Use more of the heart healthy unsaturated fats that reduce inflammation such as olive oil, avocado, nuts and seeds.


• Increase Fruits and vegetables — having more of these foods will improve nutrition and displace other inflammatory foods.  Meat can be an especially high fat protein having many inflammatory properties.


• Improve Digestion — Mindful eating can improve digestion by starting with the process prior to that first bite of food.  Set the stage for a peaceful eating experience by creating a calm and uncluttered environment around your meal.  Take your time with small bites and chew well, using this moment to enjoy and taste.  Alternatively, your gut flora can help to improve digestion - by supporting the microbiome, eat a fiber- rich diet and include foods with live cultures/probiotics (yogurt, kefir, kim chee, sauerkraut).


• Reduce Processed Foods — Avoid or reduce processed foods in your diet.  These foods usually contain excess sugar and sodium, chemicals, additives and/or preservatives that are unhealthy.  Try for a whole foods diet, foods that occur naturally in nature.  Whole foods include fruits, vegetables, unprocessed proteins and whole grains.


• Identify Food Intolerances — work with a nutritionist to identify potential food intolerances that could lead to chronic inflammatory digestive issues and other symptoms.

Free introductory 15-minute appointments are also available.