Inflammation is the body’s attempt to protect itself, which is one of our greatest strengths as human beings. However, when inflammation is chronic or long-term, it can harm internal tissues and organs. The presence of chronic inflammation in the body is recognized now as a direct correlation to infections and long term diseases. So if the presence of inflammation appears to induce cancer causing agents, what can we do to reduce inflammation in the body? Changing our food choices can be fun and a much easier approach rather than popping another pill. Below are some tips for reducing inflammation through changes in your meals:
1.Increase intake of dark leafy greens.
Add spinach or kale into your daily smoothie or salad.
2. Limit processed foods.
Add a variety of fresh fruits and vegetables to your meals instead of packaged foods.
3. Consume more whole grains.
Whole grains have more fiber which has been shown to reduce your C-reactive protein an indicator of inflammation in your body. Choose quinoa or brown rice as your new side dish options
4. Include fatty fishes.
Cod, lake trout, sardines, salmon, and tuna are all excellent sources of Omega-3 fatty acids, which aid in the reduction of inflammation
5. Add ginger and turmeric to your spice rack.
Various studies have shown these spices have anti-inflammatory properties, try sprinkling the spices in a warm cup of almond milk instead of your morning coffee or stir into a bowl of hot whole-grain cereal.
Jemison Matthews, Senior Student in the Lipscomb University Didactic Program in Dietetics