Step's You Can Take to Reduce Inflammation

Over the last couple of months we have discussed the benefits of intermittent fasting. The cornerstone of this “diet” is blood sugar control, and one of the greatest benefits of blood sugar control is reduced inflammation in the body. It’s easy to spot external inflammation, such as redness of the skin when injured. We don’t realize this can go on inside our bodies. Inflammation is a major contributor to exacerbated symptoms of many chronic diseases, including rheumatoid arthritis, osteoarthritis, dermatological skin diseases such as psoriasis and eczema.

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Intermittent fasting, along with reduced inflammation, helps reduce the risk of disease, helps control the symptoms of many diseases, increases energy levels, and overall well being.

Decreasing inflammation has also been associated with reduced symptoms of Parkinson’s disease, cancer, and Alzheimers disease. Miraculously, it can also slow the aging process.

To further reduce inflammation, there are many nutritional components to pay attention to.

Foods to avoid:

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Processed foods, genetically modified foods.

These foods can contain chemicals, additives, preservatives. Any time your immune system comes into contact with an additive in a food that is not natural, the first reaction is an activated immune system—elevating inflammation to respond to the foreign substance.

Sugar.

One of the most inflammatory things you can eat. It’s difficult to cut sugar completely out of your diet, but if you mindfully can reduce the sugary foods and drinks you consume, your cravings will eventually diminish. This usually takes about 3 months to achieve, but you will notice the difference. Save sugary treats for once in a while and special occasions. Limit to a small portions, like a square or two of dark chocolate to provide some heart healthy antioxidants.

Over consumption of alcohol.

Enjoy a glass or two glasses of red wine. Red wine contains resveratrol which reduces inflammation. However, if you overindulge in any kind of alcohol, you can get the opposite effect.

Limit intake of saturated fat.

While there have been many studies recently debunking what we previously have been told that a diet high in saturated fat can be detrimental to heart health, overconsumption is still associated with increased inflammation. Select lean meats, but focus more on cutting out fried foods as a way to reduce saturated fat intake.

Increase intake of these to reduce inflammation:

Omega 3 fatty acids.

Salmon or the supplement are the best absorbed. I like Ultimate Omega (available at GNC and Whole Foods). Other sources include nuts like walnuts, flaxseed.

Consume real, whole foods, organic when possible.

The best bang for your buck are organic meats, dairy, and fruits and vegetables that you consume the skin.

Add herbs and spices to your diet.

Like tumeric, cinnamon (helps control blood sugar=less inflammation), ginger, and green teas.