simple tips: anti-inflammatory diet
WHAT IS INFLAMMATION?
Unlike the redness or swelling that occurs when your body fights a chronic or low-grade infection, inflammation can lead to serious conditions such as heart disease, cancer and Alzheimer's. Stress, environmental toxins, physical activity and diet all play a role in one's inflammatory state. The Mediterranean Diet, which is an anti-inflammatory way of life, aims to boost physical and mental health, provide a steady supply of energy and reduce the risk of age-related diseases by serving up healthy fats, fiber-rich fruits and veggies, lots of water and limited amounts of animal protein – except when it comes to oily fish.
In some diseases, like arthritis, the body's defense system -- the immune system -- triggers an inflammatory response when there are no foreign invaders to fight off. In these diseases, called autoimmune diseases, the body's normally protective immune system causes damage to its own tissues. Reducing inflammation is crucial to aging gracefully.
SIGNS OF INFLAMMATION
Lymphatic: puffy eyes / dark circles, fatigue
Nervous system: difficulty staying asleep, occasional anxiety / depression, confusion, headache
Gastrointestinal: drowsiness after meals / gas, bloating, nausea / belching / constipation, diarrhea
Musculoskeletal: joint pain, stiffness, swelling, heart palpitations
Respiratory: scratchy throat, itchy ears, shortness of breath, runny nose, chest congestion
Skin: rash, edema, eczema
Record the ones that you notice, if any.
If you get a chance you can write down specific times when you experience these.
DIETARY GUIDELINES TO REDUCE INFLAMMATION
This is not a diet! It is a simple elimination process that will help you feel healthy and vibrant. You can eat as much of the recommended foods as you like. Savor them and remember to practice deep breathing.
ANTI-INFLAMMATORY BEVERAGES
Drink 2 quarts of water daily. Get a quart Mason jar and make sure you fill it twice daily. Drink tea in addition to water. Water is filling, cleansing, and helps abate sugar cravings. Add lemon juice if you like!
Add a spoonful of Vital Calm magnesium powder to your water once daily for muscle relaxation and healthy elimination. Magnesium also helps reduce inflammation.
To start, cut back on caffeine if you drink it. Drink decaf instead of coffee or green tea instead of black tea. Try to limit it to 1 cup daily. Try to cut out caffeine entirely by day three of the reset.
Once or twice daily, enjoy Traditional Medicinals’ detox tea.
In the evening, enjoy a cup of Traditional Medicinals’ dandelion root tea. Dandelion root is great for detoxifying the liver, which is an essential part of supporting healthy digestion and blood sugar balance.
ANTI-INFLAMMATORY HERBAL SUPPLEMENTS
Turmeric,, ashwagandha, and fish /. algae oil are all important supplements for reducing inflammation.
INFLAMMATORY FOODS TO AVOID
Most grains: wheat, spelt, kamut, einkorn, barley, rye, rice, oats, millet
Corn
All soy products: tofu, soy milk, miso, tamari and tempeh
All beans and lentils: they are high in histamines and lectins, which can cause inflammation
Dairy
Red meat and pork (organic poultry, fish and eggs are ok)
Beet/cane sugar, maple syrup, honey, agave nectar, and all other sweeteners
Alcohol
All fruit, including dried fruit – it’s very sweet and fructose disrupts digestion (berries are ok)
Nightshade family of vegetables: potatoes, tomatoes, eggplant, peppers
Most caffeine (1 cup green tea daily is ok)
Refined/processed foods: tortillas, flour, crackers, chips, popcorn, cookies, bread, pasta
Oils such as canola, soy, peanut and corn – flax, olive, grapeseed, walnut and coconut oils are great
ANTI-INFLAMMATORY FOODS TO ENJOY
Gluten-free seed grains: quinoa, amaranth, kasha (toasted buckwheat groats), and buckwheat groats
Healthy fats: olive oil, coconut oil, flax oil (keep raw / as garnish only), avocado oil, bone broth
All vegetables except the nightshade family: turnips, horseradish, dandelion and dark, leafy greens help to detoxify the liver and cleanse the intestines. Try to cook most vegetables. Salad three times weekly is ok. Include daikon radish and burdock root in your sautés It supports the lymphatic system’s detoxification.
Fruit: enjoy avocados and blueberries. They are easier to digest when cooked, but raw is ok. Eat 1 cup blueberries at most during a day and 1 whole avocado at most during a day.
Nuts and seeds: enjoy almonds, walnuts, pumpkin seeds, and sesame seeds. Two tablespoons total daily is a normal amount. Eat up to ¼ cup if you are trying to maintain weight. Eat one tablespoon total daily if you are trying to lose weight. Eliminate your intake of nut butters during the gut reset.
Seaweed: Add kelp or kombu to steams, sautés, or soups. It detoxifies lymph and supports healthy hormones and balanced blood sugar.
Animal foods: Pastured / organic poultry and eggs, broth wild-caught fish are great choices.
Spices! Focus on cumin, coriander, cinnamon, turmeric, garlic, ginger, fenugreek, cilantro and thyme to support the reset. These spices are also detoxifying, anti-inflammatory and strengthen digestion.
Fermented foods: try to eat 2 tablespoons of sauerkraut, kimchi or other lacto-fermented vegetables daily. Enjoy ¼ cup of unsweetened coconut or cashew yogurt daily as a snack.
