WHY Eat An Anti-Inflammatory Diet

As we gracefully age, inflammation becomes a greater concern, significantly increasing our risk of developing chronic diseases. Scientists have even coined a term for it: inflammaging.

Chronic inflammation is damaging. It occurs when the immune system remains on high alert, sending out inflammatory cells even when there's no immediate threat or when it's unable to effectively eliminate a threat. 

This persistent state of inflammation can wreak havoc on our bodies, leading to symptoms like joint pain, skin rashes, digestive issues, excess mucus, and fatigue.

If you're experiencing any of these symptoms, consult your doctor and consider getting bloodwork done to confirm if chronic inflammation is at play.

What to Eat to Reduce, Manage, or Eliminate Inflammaging

What we eat can create, prevent, or reduce inflammation in our bodies. Eating healthy foods can help reduce inflammation that has accumulated over the years. 

Berries: Blueberries, blackberries, and strawberries are high in antioxidants. Antioxidants are known for reducing inflammation and helping regulate the immune system.

Fatty fish: Fish is a good source of protein and omega-3 fatty acids. Omega-3 fatty acids EPA and DHA found in fish help reduce inflammation.

Cruciferous vegetables: Cruciferous vegetables have lowered the risk of heart disease and cancer. I like to substitute cauliflower rice for rice in some recipes and add ½ cup of frozen riced organic cauliflower to my smoothies. I love Kale Salad! Check out my Pear and Kale Salad on my recipes page.

Avocados. Avocados are considered a superfood with high levels of potassium, magnesium, fiber, and healthy fats that are especially good to include in a healthy diet. Some studies also show that they have an anti-inflammatory compound.

Green tea. Research shows that green tea can help reduce the risk of heart disease, cancer, Alzheimer’s disease, and obesity. Green tea has an antioxidant called EGCG that helps inhibit inflammation. I recommend 2 to 4 cups daily. Don’t like it hot? Ice it! Skip artificial sweeteners and use ½ to 1 tsp honey if needed. 

Peppers. Peppers are high in vitamin C and antioxidants known for reducing inflammation.

Grapes. Grapes reduce the risk of heart disease, obesity, Alzheimer’s, and eye disorders. They also contain anthocyanins, a compound that has antioxidant effects.

Tomatoes. Tomatoes are packed with vitamin C, potassium, and lycopene, an antioxidant that reduces inflammation.

Nuts. Nuts include healthy fats and vitamin E that have anti-inflammatory effects. Buy organic plain nuts.

Extra virgin olive oil is a healthy fat that has been linked to reduced risk for heart disease, brain cancer, and stroke. Extra virgin olive oil contains antioxidants and oleic acid that studies show can help reduce inflammation.

Whole grains are considered a healthy alternative to refined grains. The fiber in these grains may fight inflammation. Shop for organic whole grains with the Whole Grain Stamp. https://wholegrainscouncil.org/whole-grain-stamp

• Barley

• Bulgur, also called cracked wheat.

• Farro

• Millet

• Quinoa ( a seed not a grain)

• Organic black, brown, red, and wild rice.

• Oatmeal

• Popcorn

• Whole-wheat flour 

Herbs and spices. Some herbs and spices thought to reduce inflammation are: 

● Turmeric 

● White willow bark

● Maritime pine bark

● Chili peppers

● Frankincense 

● Black pepper

● Rosemary

● Cloves

● Ginger

● Cinnamon

High-quality Proteins: Proteins are an important part of every meal in midlife. Look for the highest quality plant and animal proteins you can find.

A healthy diet that consists of vegetables and dark leafy greens, whole fruits, whole grains, high-quality proteins, and healthy fats is beneficial for reducing inflammation.

Foods to Avoid that May Cause Inflammation

Food to avoid on an anti-inflammatory diet:

●  Sugar and sweetener

●  Refined carbohydrates like white bread or pastries

●  Fried foods

●  Sugar-sweetened beverages

●  Low-quality meats

●  Processed meat like hot dogs, sausage, deli meats, bacon

●  Margarine, shortening, vegetable oils, seed oils, and lard 

● Trans fats

●  Foods that are highly processed like boxed cereals, cookies, chips, and pre-packaged meals. You have to be a label detective to find the healthiest versions of processed foods. I use this app to help me find the good stuff.

Get Gut Healthy

To minimize inflammation, improving the gut’s microbial barrier will deter potential irritants from getting into the bloodstream through the intestinal wall. To keep the gut biome healthy, try to incorporate fermented foods.

Eating an anti-inflammatory diet will help you feel your best and reach your health goals in midlife. 

Contact me if you would like support in finding what foods work for you and how to prepare them. I am here to help. 

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To your vibrant health,

Jacqui