The Choices You Make Matter
Inflammation is at the wheel for all kinds of things in your body, driving the good and the not so good. Here’s how it stacks up and what you can do through diet and exercise to keep the good on track and the bad on blocks.
Inflammation is our body’s immune response when something isn’t right. If we sprain an ankle, it swells up which is our immune system kicking in to fix the problem. If we develop a fever or smash a finger, same thing: our immune system goes to work. These are, obviously, good inflammatory responses.
Our immune system gears up, causing an inflammatory reaction whenever it’s met by a foreign substance. The thing is, we don’t always want this, and we definitely don’t want the chronic inflammation it can lead to. Chronic inflammation can occur due to a diet high in inflammatory food such as seed oils, fried foods, sugar, alcohol and foods that are highly processed. Chronic inflammation causes joint pain and takes a toll on our gut health, causing bloat and/or constipation which can lead to weight gain. Chronic inflammation is also associated with heart disease, diabetes, cancer, arthritis, Alzheimer’s and bowel diseases such as Crohn’s disease and ulcerative colitis.
The good news is, chronic inflammation can be reversed by eating a diet high in fiber and anti-inflammatory foods. There are many anti-inflammatory foods but here are my three favorites.
Berries – All Varieties
Berries are high in antioxidants which protect cells from damaging free radicals. Free radicals float around in our system wreaking havoc on our cells. Berries, especially blueberries, neutralize these damaging free radicals. Berries also contain flavonoids which are compounds with strong anti-inflammatory properties that help protect our heart and reduce inflammation. Berries are also packed with fiber, they keep our gut health on track and because our immune system is located in our gut, a healthy gut also ensures that our immune system is doing its job properly.
Extra Virgin Olive Oil
Extra virgin olive oil (EVOO) contains healthy fats that have been shown to lower the inflammatory response. It has an antioxidant called oleocanthal which delivers the same effects as many popular anti-inflammatory drugs such as ibuprofen. Olive oil has also been shown to help reduce heart disease, and the risk of stroke and Alzheimer’s. One half to one tablespoon a day does the trick. Just be mindful to purchase extra virgin olive oil that is not refined, or “regular” olive oil. Refined oils and seed oils have been shown to cause inflammation.
Avocados
Avocados are a rich source of monounsaturated fats plus they’re packed with fiber, magnesium and potassium—all helpful in combatting inflammation. Avocados also contain antioxidants called carotenoids which, coupled with the fat, help reduce inflammation. It’s been shown that when you consume avocados with inflammatory foods (for example, a burger), there is less of an inflammatory response. If you love avocados, as I do, you know they are great in sandwiches or smoothies, with a breakfast omelet or alone with some salt and pepper.
To live a long, fruitful life (no pun intended), avoid being sedentary for long periods of time, get movement every day to promote circulation and muscle retention, eat a diet high in fiber and choose organic proteins and vegetables when possible. Making these choices on a daily basis can reverse many inflammatory diseases and ensure that you never develop them in the first place.
You are responsible for your health. You have the power to be the best version of yourself every day by the choices you make. Choose wisely.
In good health, Linda
