Inflammation & How to Reduce It

There are many inflammation promoting factors that happen in our day-to-day lives. That in combination with not taking care of our bodies in an optimal way can promote prolonged inflammation. This then negatively impacts our health and makes being the best version of ourselves difficult.

How do we know when inflammation is going to be harmful? 

What factors are involved in how your body handles inflammation? Let’s talk about how to reduce inflammation in the body fast. First, let’s understand what inflammation is and two different types of inflammation

Understanding Inflammation

An immune response is triggered when the body experiences injury or illness. A part of this response is the release of inflammatory cells and cytokines,substances that make more inflammatory cells, which attack harmful microbes or help heal damaged tissues. But while inflammation is intended to help your body recover, there’s a fine line between just enough and too much. 

There are two types of inflammation: acute and chronic. 

Acute inflammation

Acute inflammation is generally short-lived and targeted to help your body heal from a specific threat, like an infection or a skin wound. The result might be temporary redness, pain, swelling, or bruising. Once the threat is neutralized, the inflammatory cells recede until they’re needed again and your body goes back to its normal state. 

Chronic inflammation 

Chronic inflammation is when the immune system continues to send out an inflammatory response when it’s not actually needed. For example, if you have rheumatoid arthritis, your joints are attacked by inflammatory cells which can lead to painful and damaged tissues.  Symptoms of chronic inflammation might include: fever, joint pain and stiffness, skin rash, chest pain, fatigue, and abdominal pain 

Untreated chronic inflammation has been linked to the development of serious health problems, such as Alzheimer’s disease, heart disease, type 2 diabetes, asthma, rheumatoid arthritis, and cancer. 

Let’s take a look at how chronic inflammation can be triggered or worsened by everyday habits and how different choices can reduce it. 

Free radicals are compounds released during intense exercise, these can cause loss of muscle function, cell damage and result in an inflammatory response. Eating foods rich in omega-3’s and antioxidants helps protect cell members from damage caused by these free radicals. Antioxidants and omega-3’s aid in the repair and growth of injured tissue can increase short and long term recovery from intense exercise.

Okay, so antioxidants and omega-3’s help fight inflammation but what foods have these in them? Let me tell you below!

• Citrus Fruits: Citrus provides flavor, fiber, vitamin C and flavonoids. They play an important role in decreasing inflammation and also supporting your immune system. Add citrus such as lemons, limes, grapefruit and oranges to your diet. 

• Berries: Research indicates active individuals who consume berries prior to and after exercise experience less inflammation and oxidative stress. Anthocyanins, vitamin C, and resveratrol are a few of the antioxidants found in berries. You can add a variety of berries including strawberries, raspberries, blueberries and blackberries to your diet. Eat as a side of fruit, on top of greek yogurt, on top of a summer salad or blended in a smoothie.

• Avocados: Delicious, full of fiber, vitamins E and C, monounsaturated fats, avocados are hyped up for the right reasons. They can be an essential replacement for high saturated fat spreads on bread/sandwiches. 

• Tart Cherry Juice: Current research indicates that cherries are beneficial to reducing inflammation due to their antioxidant properties. Make a mocktail after an intense training session with tart cherry juice, club soda, and lime - refreshing and reducing inflammation all in one drink.

• Vegetables: We all know that we should eat vegetables on a regular basis - in general the recommendation is about 6 fistfuls of vegetables on a daily basis. Vegetables contain vitamins and antioxidants like carotenoids, flavonoids, vitamin C, and vitamin C to help fight inflammation. Some of my favorite sources included: bell peppers, onions, beets, mushrooms, broccoli, sweet potatoes, kale, spinach, and other leafy greens. 

• Egg yolks: I know, the yolks had a bad rap for a long time when the thought that they promoted high cholesterol was there but egg yolks are such a nutrient dense item. The yolk contains vitamins and antioxidants like vitamins (A, D, E, K, B vitamins), iron, selenium, zinc,  lutein, zeaxanthin and choline. Utilize eggs in any form at any meal. Breakfast for dinner in a family favorite in our house.

• Whole Grains: Whole grains generally contain more fiber than some other related products which helps protect against inflammation. Utilize options like brown rice, oats and quinoa to add a variety to your diet.

• Nuts: Rich in antioxidants such as vitamin E and omega-3’s, nuts are a staple to fight inflammation. Aim for a variety including cashews, pistachios, walnuts and almonds. Add as a topping to any salad, yogurt bowl or even dessert!

• Seeds: Chia and flax seeds provide fiber and omega-3’s. You can utilize these in smoothies, make chia seed pudding, add as a salad topping or simply eat some sunflower seeds by themselves.

• Spices: The spices containing anti-inflammatory compounds include ginger and turmeric. We utilize these in hot teas or as spices while cooking. 

• Fatty Fish: Fish such as albacore tuna, salmon, herring, sardine and mackerel are all rich in omega-3’s. Challenge yourself to cooking something new by adding one of these fatty fish into your diet on a weekly basis.

So we’ve discussed foods to reduce inflammation but let’s talk about foods that can cause inflammation.

Refined starches are the first one that comes to mind. This includes white bread, pasta, and rice. These refined starches break down quickly into sugar during the digestive process, which could in turn lead to inflammation, especially if consumed in high amounts. 

Excessive amounts of added sugar including molasses, fructose, glucose, fruit juice concentrate, and high fructose corn syrup are a few of the added sugars that can cause inflammation. Try reducing the amount of processed and packaged foods that you eat. You don’t need to eliminate all but if you’re able to purchase more whole food items this can help.

Saturated and trans fat containing foods can also lead to inflammation. Monitor your intake or processed and red meat. Food items high in saturated and trans fat can include fried foods, desserts and some snack foods.

Last but not least, alcohol. If you are consistently drinking alcohol, working to decrease the amount is helpful all around. The standard is currently one drink a day for women and two drinks a day for men. However, when working with clients I try to decrease alcohol use to this limit for no more than three times per week. If you are not seeing progress in the gym but drinking consistently, it is time to check your goals.

Meal Planning Ideas

Breakfast

Warm Cinnamon Apple Oats

Cook oats with almond milk. Add diced apples, chia seeds, cinnamon, and a splash of vanilla. Top with walnuts and hemp seeds for extra omega-3s. Serve with side of eggs, greek yogurt or add protein powder while cooking.

Berry Chia Yogurt Bowl

Greek yogurt mixed with chia seeds, flaxseed, and cinnamon topped with blueberries, raspberries, and a drizzle of honey. Add walnuts or almonds for healthy fats.

Lunch

Salmon + Quinoa Power Bowl

Base of quinoa, arugula, roasted sweet potato, and cucumber. Add baked salmon, avocado, and olive-oil lemon dressing.

Mediterranean Chickpea Salad

Chickpeas, cherry tomatoes, cucumber, red pepper, olives, and parsley. Dress with olive oil + red wine vinegar + oregano. Add a side of fruit.

Dinner

Ginger Garlic Stir Fry with Brown Rice

Sauté broccoli, carrots, snap peas, and mushrooms in sesame oil with garlic + ginger. Add protein of choice: tofu, chicken, or shrimp. Serve over brown rice and top with sesame seeds.

Herb-Roasted Chicken with Veggies

Bake chicken breasts with rosemary, thyme, garlic, olive oil, and lemon. Serve with roasted Brussels sprouts and sweet potatoes alongside.

Snacks 

• Nut Butter + Fruit: Sliced apples or pears with almond or peanut butter. Top with cinnamon for extra anti-inflammatory benefits.

• Hummus + Veggie Plate: Add carrots, bell peppers, cucumber, and cherry tomatoes to a plate with hummus and maybe a little pita.

So, food is now nailed down. How else can you reduce inflammation in your body?

Lifestyle Modifications

As you’re designing a more anti-inflammatory diet, consider other areas of your everyday life that may be contributing to inflammation. Here are some of the ways that research shows can help:

• Getting regular exercise: add variety to your life!  Include a variety of activities you enjoy most days of the week. This can include strength training, walking, hiking, biking, bits of HIIT training, and playing sports.

• Work on Stress Management: This is easier said than done but find techniques that work for you. This could include journaling, stretching and yoga, meditation, listening to music, or walking in nature can help reduce stress which, in turn, benefits inflammation. 

• Getting adequate sleep: Sorry new parents but inconsistent sleep can promote inflammation. The recommendation is for at least 7 hours of quality sleep per night for adults. To improve your sleep, find a sleep routine that works for you. This could include a wind down routine, reading, turning off screens and/or getting to bed at a better time.

The Takeaway: it’s impossible to be perfect. You may always have some inflammation but what CAN you do to decrease it. Hopefully, you have a few new takeaways from this article than can help.