I am a firm believer that inflammation is the root to all evil when it comes to our health. Many major illnesses like hypertension, type 2 diabetes, auto immune diseases, high cholesterol, cancer – has inflammation in the disease process. By simply having excess fat, your body is consistently releasing cells that promote inflammation. The good news is that choosing the correct foods can decrease inflammation.

Short term inflammation is okay and even necessary to help us heal from injury. On the other hand having chronic inflammation, (greater than 3 months), is a different story that can cause mayhem for our healthy tissues and organs and has the potential to damage our DNA.

In my previous blog post, Inflammation is the Problem, Yoga Can Help, I go over the inflammatory process and include results of recent research that has proven the positive effects of Yoga against inflammation.

how to tell if you’re experiencing chronic inflammation:

1. body stiffness, joint aches and pains
2. sleep disturbances
3. digestive issues like acid reflux, constipation or diarrhea
4. mood disorders like depression and/or anxiety

Some believe that our family history is what predicts our health, and as that may be true, it doesn’t contribute nearly as much as you think. In fact, data has shown that only 5-10% of cancer is caused by genetics. This makes environmental factors like diet and lifestyle larger factors in the development of cancer than the health of our relatives_⁽¹⁾.

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foods you may eat daily are causing chronic inflammation in your body

Many of the foods included in the average western diet directly cause inflammation in the body. I’m referring to ultra-processed stuff like fast food (McDonalds, Burger King, Wendys) and foods high in sugar like candy, cereals and snacks. The negative effects are commonly seen in the digestive system when you experience symptoms like diarrhea or constipation after you consume meals with processed and artificial ingredients.

what is an ultra processed food?

These items are meant to be convenient, hyper-palatable, and low cost. They are typically high in sugars, refined grains, fats, preservatives, and salt_⁽⁴⁾. They contain ingredients not typically used at home _⁽⁷⁾:

• artificial colorings and flavorings
• thickeners and preservatives
• hydrolyzed proteins
• sweeteners such as fructose, high fructose corn syrup, invert sugar, and maltodextrin
• hydrogenated or interesterified oils
• bulking, foaming, and gelling agents
• flavor enhancers such as monosodium glutamate (MSG)

The amount of ultra-processed foods in stores today is exhaustive and it can be difficult to avoid them unless you take the time to read every label of everything you buy. As a reference, here is a list that Healthline has put together covering

the most common ultra-processed items that you may be consuming on a regular basis:

• sugary beverages – soda, sugary coffee drinks, energy drinks
• sweet or savory snacks – chips and cookies
• sweetened cereals – Froot Loops, Trix, Cinnamon Toast Crunch, and sweetened oatmeals
• baking mixes – stuffing, cake, brownie, and cookie mixes
• reconstituted meat products – hot dogs and fish sticks
• frozen meals – pizza and TV dinners
• powdered and packaged instant soups
• candies and other confectionery
• packaged breads and buns
• energy and protein bars and shakes
• meal replacement shakes and powders meant for weight loss
• boxed pasta products
• ice cream, sweetened yogurt, and cocoa mixes
• margarine and other ultra-processed spreads such as sweetened cream cheese

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the right foods can decrease inflammation and extend your years of healthy, active life

On the flip side of this there are many food options available that effectively decrease inflammation in the body, which can increase your quality of life and help prevent common diseases. A well-researched diet is the Mediterranean Diet which includes:

• olive oil
• legumes (lentils, peas, chickpeas, beans, etc)
• nuts
• unrefined cereals
• fruits and vegetables
• moderate consumption of fish, seafood and dairy products
• low consumption of alcohol
• limited consumption of red and processed meat

The Mediterranean Diet was introduced back in 1956 and ever since the positive results have continued to roll in using large sample sizes, over long lengths of time, with a variety of niche groups. Sardinia, Italy and Icaria, Greece are two Blue Zones in the Mediterranean Area making their diets some of the most studied in the world.

These Blue Zones are a perfect example of how choosing the right foods can decrease inflammation in the body and lead to a healthier life.

the mediterranean diet decreased inflammation in osteoarthritis

A study in 2017 involving Osteoarthritis patients assigned 50 participants a Mediterranean Diet for 16 weeks. Blood tests showed a 47% decrease in pro-inflammatory cytokines and a significant improvement in knee flexion and hip rotation_⁽⁵⁾. To most readers these are just numbers, but to the person experiencing osteoarthritis this means less daily pain and discomfort, improving physical capabilities. Also improved are quality of life, mood, and their interactions with others.

If you have chronic high cholesterol, your arteries and veins that carry all your blood around are experiencing inflammation from the plaques that build up. The damage that occurs from this irritation is what can lead to a major cardiac event. Researchers tested this diet on overweight adults with unhealthy, sedentary lifestyles. In only 8-weeks results showed an average decrease in cholesterol of 8.3% with better results proportionate with better adherence to the diet_⁽⁶⁾.

This same study showed that over the 8-weeks of the Mediterranean Diet there was a decrease of CRP levels which is a marker of inflammation_⁽⁶⁾.

Remember to keep a good variety in your diet because this will increase the likelihood that you consume high enough levels of flavonoids and anti-oxidants to cause a beneficial effect. The journal article I based this blog post on created a one-day meal plan containing hefty amounts of compounds known to fight inflammation.

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One-Day Meal Plan with High Anti-Inflammatory Effects

Breakfast – wholemeal bread and olive oil with a serving of blackberries. Pomegranate juice, and a healthy serving of nuts.

Lunch – veggie packed salad dressed with oil and vinegar. A hearty lentil and bean stew with rye bread and a glass of red wine! A plum and dark chocolate. Serving of fruit juice and nuts as an afternoon snack.

Dinner – Mediterranean style salmon with eggplant and artichokes. Rye bread and red wine – and don’t forget the dark chocolate for dessert_⁽¹⁾

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the foods we eat can either work for us or against us

With more knowledge about both sides of this coin you can be better equipped to make choices that will protect you against the beast that inflammation can be, to promote a healthy and active life for years to come. The right foods can decrease inflammation so if you want to start feeling better today give your diet a makeover.