When looking at chronic illnesses, the root cause of a majority of their symptoms is chronic inflammation.

There are a lot of foods that trigger inflammation. The most common culprit is sugar, found in conventional food products in excessive and unhealthy amounts. An anti-inflammatory diet consists mainly of plant-based foods, organic fruits, vegetables, healthy fats, fish, whole grains, and healthy oils such as extra virgin olive oil.

Leading an anti-inflammatory lifestyle is an effective way to mitigate inflammation and improve your overall health, and you can start by following an anti-inflammatory diet.

What is Inflammation?

 

Inflammation is a normal response to injury or infection. During the inflammatory response, the body ramps up the production of white blood cells, immune cells, and signals molecules called cytokines that regulate immunity. This response activates the immune systems’ natural repair process to fight off infection.

Most people will experience acute or short-term inflammation from time to time. For example, a bee sting will cause an immune response in the form of pain, swelling, and redness. Symptoms of short-term inflammation usually only last a few days.

Chronic (long-term) inflammation often occurs inside the body (usually without any noticeable symptoms) and continues for months, years, or indefinitely if not mediated. In contrast to acute inflammation, the production of white blood cells is prolonged and as a result, white blood cells can end up attacking nearby healthy tissues and organs.

What Causes Inflammation?

 

Habitual lifestyle factors such as obesity and chronic stress can cause inflammation, increasing the body's sensitivity and accelerating the inflammatory disease process. Other stressors such as toxins and chemicals can also promote a continual state of inflammation.

This ongoing inflammation can result in an over-worked immune system. Common inflammatory diseases include but are not limited to: type 2 diabetes, cardiovascular disease, rheumatoid arthritis, Alzheimer's, dementia, and cancer.

Signs of Inflammation

 

There are several key signs and symptoms that develop during chronic inflammation including:

Chronic fatigue and insomnia
Gastrointestinal complications
Anxiety
Mood disorders (such as depression)
Weight fluctuation
Recurring infection
Body aches and pain

Role of Diet

 

One of the most powerful ways to calm inflammation and reverse chronic conditions is through the foods we choose to eat.

Many foods have anti-inflammatory effects that help reduce the risk of illness, while others contribute to inflammation. An anti-inflammatory diet is a nutrient-rich, healthy balance of proteins, fats, and carbohydrates at each meal.

Eat MORE:
Fermented foods
Organic fruits and vegetables
Healthy fats
Spices and herbs
Beans & legumes
Whole Grains

Eat LESS:
Processed foods
Canola oil
Farmed, factory fish
Conventional dairy products
Alcohol

Check out our list of 12 Anti-Inflammatory Foods You Should Be Eating to get you started!