Cleveland, Ohio – Understanding the connection between inflammation and diet can be challenging for many. Julia Zumpano, a registered dietitian at the Cleveland Clinic, emphasizes the importance of eating healthy in a Mediterranean style to reduce inflammation. This involves focusing on whole grains, vegetables, and heart-healthy fats, while avoiding processed foods.
Inflammation plays a crucial role in the body’s response to injury, with acute inflammation being a protective measure to promote healing. However, chronic inflammation, a state where the body remains in a constant emergency mode, has been linked to various chronic diseases. These include autoimmune disorders, cardiovascular conditions, neurodegenerative diseases, and cancer.
Chronic inflammation is a growing concern in the US, affecting people of all ages. Factors such as stress, lack of sleep, environmental toxins, and diet can contribute to inflammation. Research indicates that certain foods, like sugar, trans fats, alcohol, refined carbs, and ultra-processed foods, can exacerbate inflammation in the body.
A diet rich in fiber, probiotics, omega-3 fatty acids, and antioxidants has been shown to have anti-inflammatory properties. Whole grains, beans, fruits, vegetables, yogurt, oily fish, nuts, seeds, and various plant-based foods are recommended for their anti-inflammatory benefits. Avoiding excessive salt intake and processed meats can also help reduce inflammation in the body.
It is essential to maintain a balance in the diet, with about 80% of food intake focusing on anti-inflammatory foods. The remaining 20% can include less healthy options, as long as the overall diet is predominantly anti-inflammatory. Green tea, ginger tea, coffee, and golden milk are recommended drinks for their anti-inflammatory properties.
Following an anti-inflammatory eating plan requires self-awareness and commitment to a lifestyle change rather than a temporary diet. While it may be challenging to always stick to the plan, making conscious food choices and focusing on whole, nutritious foods can help reduce inflammation in the body.