Inflammation, in general, can be described as our body’s attempt at protection. The inflammatory response can be stimulated by many things. It is common to think this inflammation is in response to infection or injury only but what about our environment, lifestyle and our diet? The Western Lifestyle is often a combination of poor diet, chemicals, toxins, high stress, face-paced living and poor/lack of sleep! This all can lead to a state of inflammation. This type of inflammation is a chronic state that we often do not notice is happening. Think about when you get a virus, you have a sudden onset of symptoms that usually resolve in a few days. With chronic inflammation, the symptoms can be silent or a symptom we dismiss such as fatigue.
Let’s take a look at the diet and where changes can be made to combat this state of chronic inflammation!
Here I have listed some common ingredients from the Western Diet that have been shown to lead to this state of chronic inflammation.
Trans Fats and Saturated Fats:
⦁ Saturated Fats- think of the fats that are solid at room temperature such as coconut oil. You can find saturated fats in animal products, processed and fast foods
⦁ Trans fats are high in processed foods, fried foods, margarine, shortenings, baked goods
⦁ Trans fats are thought to increase “bad” cholesterol which in turn is thought to increase the amount of oxidative stress in the body leading to chronic inflammation
Omega-6 polyunsaturated fatty acids:
⦁ There are 2 types of fatty acids that our bodies need to obtain through diet. Omega 3 and Omega 6. It is important to consume both but in the right ratio:
⦁ Ratio range is 4:1 Omega 3: Omega 6
⦁ Examples of Omega 3 sources- olive oil, olives, avocado and avocado oil, flaxseed. Fish such as wild salmon, sardines, cod, trout and tuna, flaxseed
⦁ Examples of Omega 6 sources- Safflower oil, corn oil, sunflower oil, Mayonnaise, fried foods, processed baked goods, processed meats, nuts, and seeds
Sugar and High Fructose Corn Syrup- Watch out! It’s all around us!!
⦁ I encourage you to check the labels. There are MANY items that have added sugars.
⦁ Common places where sugars are found- soda, processed foods, baked goods, sweetened drinks, candy, sauces and marinades!
Artificial preservatives and sweeteners:
⦁ Again, it’s all about the label!!! Common offenders here again- processed foods, baked goods, candy, soda, frozen meals and canned goods.
Refined Carbohydrates
⦁ Examples include white bread, white pasta, baked goods, white flour, processed cereals
High Alcohol Consumption
⦁ Recommended daily limit is 1-2 drinks per day for men and 1 drink per day for women. This may calculate to 7-14 drinks per week for men and 7 drinks for women but this is not how this recommendation works! Each day starts over with the daily limit!
Now what SHOULD YOU EAT??
A great model to look at when wondering what you SHOULD eat to decrease inflammation is the Mediterranean Diet.
VEGETABLES
⦁ Great sources are leafy greens, cruciferous vegetables such as kale and cauliflower
FRUITS, NUTS AND SEEDS
⦁ Examples of berries, almonds, flaxseed
LEGUMES
⦁ Examples lentils, chickpeas, black beans
WHOLE GRAINS
⦁ Examples Quinoa, oatmeal, amaranth
FISH AND SEAFOOD
⦁ Exampes salmon, cod, scallops
MONOUNSATURATED FATS
⦁ Olive oil, avocado
MODERATE ALCOHOL ONLY
⦁ 1-2 drinks per day for men, 1 drink per day for women
HERBS AND SPICES
⦁ Eat a variety to add flavor to your meals and help decrease salt intake!
