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Anti-Inflammatory Diet

We can’t control the stresses of life that occur all around us. But, we can control how we cope with those stressors. There are activities we can engage in to prevent stress and to reduce stress that comes up unexpectedly. You never know what life will hand you, so why not be prepared? There is a way to manage internal stress regularly, and it revolves around inflammation.


Inflammation is a normal immune response to harmful substances and situations we may experience. Thing like certain medical conditions, injury, excess body weight, external stress, lack of activity, poor sleep, and even certain foods. It is the body’s protection mechanism. Some inflammation is necessary but too much can negatively impact your health. 

What causes inflammation in the first place?

  • certain medical conditions
  • excess body weight
  • stress
  • lack of activity
  • poor sleep (quality and quantity)
  • certain foods consumed in excess (especially foods high in sugar, saturated fats and trans fats)

Are there foods that can fight inflammation?

Absolutely! A recipe for reducing inflammation is similar to what you need to build a healthy lifestyle. Add these foods into your diet as much as possible.

Fruits & Vegetables

Choose whole fruits and vegetables. Don’t be tempted by “high antioxidant” supplements and products with added antioxidants. In fact, some research suggests these products may do more harm than good. Look for bright colors and buy organic when you can afford it. Eat a variety of colors. Each color has its own unique set of antioxidants and powerhouse nutrients.

Vegetables and fruits high in antioxidants:

  • Fruits: berries (blueberries, strawberries, raspberries, blackberries, cranberries), apples, citrus fruits
  • Veggies: leafy greens, sweet potatoes, peppers, eggplant, tomatoes

High Fiber Foods

Fiber can help prevent sharp spikes in blood sugar. This means less stress on the body, which equals less inflammation.

High-fiber foods:

  • Whole grains
  • Beans

Unsaturated Fats & Essential Fatty Acids (Omega-3s)

You’ve probably heard you should have omega 3s for heart health, but these powerful nutrients have many more benefits. One of those? Reducing inflammation! This is one of those nutrients that may be difficult to obtain only from foods. As with any supplement, check with your doc first, but if you get the OK, look for a fish oil that contains both EPA and DHA.

Foods high in unsaturated fats or omega 3s:

  • Nuts/seeds
  • Avocado
  • Oils like olive, canola, safflower, sunflower and soybean
  • Fatty fish like salmon, anchovies and sardines
  • Flax and chia seeds

Herbs and Spices

Just like with fruits and vegetables, different herbs and spices have their own unique anti-inflammatory properties so variety is key. And again, the real thing is better than the supplement. Plus, they make your food taste and smell delicious, so what’s not to love? The list below is of some of the more common herbs and spices that fight inflammation.

Anti-inflammatory herbs & spices:

  • turmeric
  • garlic
  • cinnamon
  • ginger
  • pepper (red and black)
  • basil
  • cumin
  • cloves
  • parsley

And there you have it. Add these foods to your weekly grocery list and you’ll be on your way to fighting that pesky inflammation!