Expert dietary tips for decreasing inflammation
Focus on a diet that is high in anti-oxidants,
healthy fats, clean proteins and low in refined carbohydrates.
You deserve to eat foods that are free of pesticides, heavy metals, and antibiotics. Google ‘the dirty dozen’ to learn which foods you should prioritize to buy organic. Buy grass fed meat, free run eggs, and go organic whenever possible to help unnecessary inflammation from your food sources.
- Omega 3’s: We can’t make them in our own body, so we have to rely on food sources for these fats (high in EPA and DHA). EPA helps with mood/depression and DHA helps with cognitive function. Sources of omega 3’s include salmon, mackerel, anchovies, sardines, herring, walnuts, flax, fish oil (look for brands such as Ascent Nutrasea, Nordic Naturals)
- Other healthy fats include avocado’s, olive oil, coconut oil, nuts, and seeds
Proteins are needed for your immune system to function well.
- Remember to choose grass fed, free run, and/or organic if possible. Food sources include chicken, turkey, beef,
eggs, tofu, nuts and seeds, hemp hearts, quinoa, lentils, greek yogurt, and whey protein powder
- Cruciferous Vegetables: are great for gut and hormonal health. Add in the following nutrient powerhouses (from the cabbage family!) to your daily routine: kale, cauliflower, cabbage, bok choy, broccoli, brussel sprouts (and even though it’s not a cruciferous veg, throw in some spinach too!)
- Polyphenols: wine (red>white), chocolate (raw cocoa), mushrooms, green tea, coffee, soy, apples
- Berries: blueberries (think cardiovascular health: berries help make your arteries less stiff and have been shown to blood pressure risk of heart attack)
- Spices: Turmeric, cinnamon, ginger
Reduce refined carbohydrates (white pasta/bread/rice, baked goods, popcorn, chips)
Remove all refined sugars and inflammatory foods (inflammatory foods differ between individuals. Consider doing an elimination diet to remove the most common anti-inflammatory foods, or get your food sensitivities via a specialized blood test available through your ND)