Anti-Inflammatory Foods

Anti-Inflammatory Foods
Christopher R. Mohr, PhD, RD
www.mealplans101.com

Q: Recently I have been hearing a lot in the media about inflammation. Is there
something I can do or take to help reduce inflammation in my body?

A: That’s a great question and it is good that you are hearing more about it!
Inflammation is often called the “silent killer”. But remember that there are different
types of inflammation. Acute inflammation is necessary for life. For example, when you
cut your finger, an inflammatory process is necessary to heal that wound. That is acute
inflammation and is good. Chronic inflammation, however, is dangerous and is the
underlying issue for many diseases, such as diabetes, heart disease, obesity,
Alzheimer’s disease, rheumatoid arthritis, and more. You can see why it is important to
reduce chronic inflammation; particularly since many of these diseases typically begin
to present as we age!

Fortunately, there are many steps you can take to reduce chronic inflammation. Here
are 5 tips to get you started to a healthier you.

1. Eat more color! Diets which are very colorful, meaning loaded with fruits and
vegetables, help decrease inflammation. And the darker the color, the better, so don’t
shy away from dark leafy greens, red bell peppers, dark cherries, yellow squash,
berries, tomatoes, etc.

2. Eat plenty off high fiber foods. Carbohydrates can affect inflammation;
carbohydrates which are low in fiber can increase inflammation and those which are
high in fiber can decrease it. Make it a habit to eat plenty of healthy, high fiber
carbohydrates, such as whole grain rice, oatmeal, beans, and whole wheat pasta,
which all also are a great source of B vitamins, folic acid, and other nutrients as well.
And toss the high sugar items, such as soda, candy, cookies, and cakes, which have
no nutritional benefit whatsoever.

3. Eat more omega 3 fats and less omega 6 fats. Omega 3 fats are found in fish,
such as wild Alaska salmon, tuna, cod, anchovies, and others. The American Heart
Association recommends at least 12 oz of cold water fish, like those listed above,
each week. And consider a fish oil supplement if OK’d from your physician. The healthy
fats in fish oil act like Draino for your blood vessels; they keep your blood flowing
smoothly and don’t allow it to become sticky, like other unhealthy fats do. When
considering a fish oil product, it is important to do your research; Nordic Naturals is the
clear leader in quality fish oil products, for quality, purity, and freshness. And while you’
re making an effort to increase your healthy fats, make sure you decrease your
unhealthy fats, like those found in fried foods, pastries, French fries and the like. The
fats found in these foods can be compared to putting sludge in your gas tank; probably
not something that would be too wise.

4. Exercise regularly! Those who exercise regularly have lower levels of inflammatory
markers in their bodies. Start each day with a short 10-15 minute walk, do another in
the afternoon, and again in the evening. It’s never too late to start moving.

5. Drink tea! Second to water, tea should make up a large part of your fluid intake
each day. Tea consumption has been shown to reduce the risk of heart disease,
potentially lower cholesterol levels, and is loaded with other healthy nutrients! It’s a
great replacement for juice and soda, which are both pro inflammatory foods.

Making each of these suggestions a part of your daily routine will improve your health.
Any lifestyle changes you can do to reduce inflammation are beneficial and each of the
above can help do just that. Maybe the saying is true: an apple a day keeps the doctor
away.

About the Author:

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets
and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and
Fit Fuel. He has authored and co-authored several textbooks and textbook chapters,
including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press,
2006). He is also co-creator of Meal Plans 101 nutrition software. For more
information on how you can utilize Chris's expertise go to
www.mealplans101.com

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