Inflammation is the body’s natural response to germs, toxins, injury or infection. A natural response which helps the body heal, when we live in a state of chronic inflammation, things start to go wrong. Inflammatory cells and cytokines (pro-inflammatory signal proteins that activate immune cells) are initially produced by the body to protect and can result in temporary pain, redness, and swelling. For some, chronic inflammation remains after the body’s initial response (a.k.a. in the absence of a threat) and may be signalled by fatigue, fever, depression, weight gain and more. Should your body’s own processes be causing more harm than good – which often occurs when our lifestyles are imbalanced, whether that’s high stress or a poor diet – thoughtful changes to your your nutrition can help return your body and mind back to healthy equilibrium.
What is an anti-inflammatory diet?
“Simply put, an anti-inflammatory diet focuses on foods to help reduce chronic inflammation in the body,” says registered dietitian Marisa Moore. Moore goes on to note that chronic inflammation is associated with health conditions like heart disease, Alzheimer’s disease, diabetes, rheumatoid arthritis and certain cancers.
“Many people use the umbrella term to describe a diet that doesn’t exacerbate autoimmune conditions,” says Jessica Wilson, MS, RDN. A healthy diet that avoids processed options in favour of whole foods is usually enough to keep the body balanced. But should you suspect that internal inflammation is getting the better of you, a diet designated for its anti-inflammatory effects may be worth exploring.
“Many well-known diets, such as the Mediterranean, DASH and Dr. Weil’s anti-inflammatory diet, are linked to anti-inflammatory effects,” says registered dietitian Kylie Sakaida. “You’ll notice that anti-inflammatory diets emphasise fruits, vegetables, healthy fats, lean protein, whole grains, nuts and seeds, while limiting red and processed meats, sodium and highly processed foods.” Antioxidant-rich foods play a major part in calming inflammation, neutralising free radicals and suppressing the body’s pro-inflammatory processes for a more harmonious immune response.
In addition to eating the right things and avoiding the wrong ones, ensuring that you’re eating enough volume-wise also matters. “Not meeting your body’s metabolic needs in the forms of carbohydrates, fats, protein, vitamins,and minerals can create conditions in the body that can increase inflammation,” says Wilson.
Can supplements help?
It’s always best to start with your diet, but supplements are also worth considering if you hope to reduce internal inflammation. While there is no single supplement to reduce inflammation, there are many potential anti-inflammatory compounds. As with your diet, you’ll need to take a personalised approach.
“If eating certain foods is difficult, supplements can fill in the gaps,” agrees Wilson. “There are a wide variety of fibre supplements, from Metamucil to fibre sodas, fish-oil supplements from reputable companies like Nordic Naturals, and refrigerated/cold-storage probiotics.”
That said, changing up your eating habits and aiding those efforts with supplements (it’s all in the name) is the more holistic, and thus effective, approach. To help you on your healthy eating mission, here are six foods with the potential to lower inflammation.
Salmon and sardines
Fish, seeds and nuts are anti-inflammatory essentials. “Omega-3 fatty acids can play a role in mediating (moderating and/or lessening) an inflammatory response in the body,” says Wilson. Fatty fish like mackerel and tuna — along with flaxseeds, chia seeds and various nuts — can also provide your daily dose of omega-3. “Regular consumption of nuts is associated with lower levels of inflammation and reduced risk of cardiovascular diseases,” confirms Sakaida.
Green tea
Your afternoon iced matcha just got even more appealing. Dr. Andrew Weil (creator of the aforementioned Dr. Weil Anti-inflammatory diet) recommends drinking green tea for its protective antioxidants. Green tea’s high volume of catechins (a.k.a. flavonoids, a class of polyphenol found in plants) are thought to fight inflammation. If you’re a fan of matcha — hyper-concentrated, high-quality green tea powder — even better.
Berries
The berry-girl lifestyle is more than a romantic approach to make-up; it’s also a means of balancing the body and eliminating oxidative stress, which can trigger inflammation. Berries like raspberries, blackberries and blueberries contain protective phytonutrients that Dr. Weil recommends to prevent and ease inflammation. Plus, they’re delicious and easy to incorporate into your routine via snacking, smoothies, and throw-on salad toppings.
Whole grains
Fibre is thought to reduce inflammation (along with cholesterol and blood sugar) by balancing your gut pH and permeability. And, as we’ve learned, a happy gut makes for a healthier brain. “Whole grains — such as oats, quinoa and brown rice — are high in fibre, vitamins and minerals, which can all help reduce inflammation,” says Sakaida. “They are also associated with a lower risk of chronic diseases such as type 2 diabetes and cardiovascular disease.”
Turmeric
While a number of herbs and spices are linked to lower inflammation, turmeric reigns supreme. You can thank the polyphenol curcumin, the root’s active compound, for its antioxidant effects. Opt for a golden-milk latte, scatter over a salad, or simply incorporate the spice into your daily dishes for an instantaneous immune boost — and improved digestion.
Extra-virgin olive oil
Seeds oils may be a dietary no-go, but extra-virgin olive oil can propel you towards an undue-inflammation-free existence. The oil is a source of healthy fats and has been proven to reduce inflammatory markers, thanks (again) to its antioxidant content, specifically oleocanthal (which has been proven to have anti-inflammatory effects similar to ibuprofen).
The takeaway? Food is literally medicine. Snack accordingly!
