Food and Inflammation

👍🏼🦠ACUTE inflammation = GOOD. Inflammation triggers our immune system to fight illness and injury. It’s also how we build the muscle mass we so dearly covet.

👎🏼🧬CHRONIC inflammation = BAD. Chronic inflammation leads to disease.

🗣Chronic inflammation is HIGHLY INFLUENCED by dietary and lifestyle factors. So let’s talk food.

🚫I hate to break it to you but to there is no such thing as a SUPERFOOD. They don’t exist. There is no single food that will cure anything. If someone tries to tell you there is - they’re trying to sell you something.

💎There are however foods, that when CONSISTENTLY eaten in MODERATION (yes, you can have too much of a good thing) will INFLUENCE a decrease in systemic inflammation.

Eat MORE of these:

🐟 Omega 3 fatty acids - have 6oz salmon or other cold water fish (mackerel, tuna, sardines) 2x/week. Other excellent sources are chia and flax seeds

🫒 Unsaturated fats - nuts, seeds, avocado, olives, and olive/avocado oil.

Choose lean animal protein and dairy options most of the time.

🫐 Fiber - choose more fruits such as berries, oranges, tomatoes, and tart cherries and vegetables like dark leafy greens, potatoes, and winter squash, to get boost of antioxidants, in addition to whole grains and legumes for more fiber

🍫Dark chocolate that is 70% or > cacao and spices like turmeric and ginger have anti inflammatory properties when consumed in moderation.

Other KEY PLAYERS:

❌ Cut known food sensitivities/allergies

💤 Sleep

💧 Hydration

😵‍💫 Stress Reduction

Eat LESS of these, they are known PRO INFLAMMATORIES:

🥓🍗🍔🍟 🧈Fried and highly processed foods - these are high in saturated/trans fat

🍞🧁🥣🥤Refined Carbohydrates and Added Sugars - the refining process strips the carb source of it nutrients and fiber. Check the food label on packaged food for added sugars

🍺Alcohol

Other KEY PLAYERS:

💊 NSAIDS - disrupts the resolution process

🚬 Smoking

Inflammation can be very complex process. Eating a balanced diet that focuses on the above will HELP YOU keep you chronic inflammation acute. This in turn will help to IMPROVE mental and physical performance, body composition, and overall health parameters.