Inflammation in the body occurs as a natural response of the immune system as a reaction to injury or infection and to fight germs, characterized by redness, swelling, heat and pain. When inflammation becomes chronic, it may lead to various health problems including cancers, autoimmune diseases (rheumatoid arthritis, lupus), atherosclerosis, hepatitis and many others.

Although genetic, stress, environmental exposure to chemicals and toxins play a role in the regulation of inflammation in the body, dietary choices also have a big role in the way our bodies response and regulate inflammation processes.

Anti-inflammatory diet is a balanced diet based on whole, nutrient-dense foods high in antioxidants and anti-inflammatory foods and low in pro-inflammatory foods that with the goal to maintain optimum health.

General guidelines:

• Vegetables (5-6 serves/day): low-GI, variety and rainbow in colors, raw and cooked, preferably in season and organic
  • Preferably 3-4 serves of lightly cooked/steamed dark leafy greens (kale, spinach, collard greens, swiss chard), raw green salads, sea vegetables, asparagus
  • 2-3 serves cooked cruciferous vegetables (broccoli, cabbage, brussels sprouts, kale, bokchoy, cauliflower), root vegetables (beets, carrots, squashes, sweet potato, parsnips), mushrooms, onions
  • Fermented vegetables: pickles, sauerkraut, kim chee

• Fruits (2-3 serves/day): variety, preferably in season and organic
  • berries, cherries, apples, pears, peaches, nectarines, oranges, grapefruit, plums, pomegranates)
  • Avocados, olives

• Proteins (3-5 serves/day): Mainly poultry and selected dairy (total 1-4 servings/week) and seafood (4-7 serves/week)
  • Atlantic salmon, sardines, anchovies, halibut, mackerel, oysters, tuna
  • Chicken, turkey, egg, tofu, cottage cheese, plain yogurt, kefir

• Limit red meat to two servings/week

• Grains (2-5 serves/day) and legumes(1-2 serves/day):
  • Amaranth, barley, buckwheat, basmati/wild/red/brown rice, oats, quinoa, millet
  • Adzuki beans, lentils, kidney beans, mung beans, tempeh, tofu, miso

• Nuts, seeds, healthy oils (2-4 serves/day) (1 serve = 1 handful nuts and seeds or 2 tablespoons healthy oils)
  • Raw — almonds, brazil nuts, cashews, chia seeds, flaxseeds, hazelnuts, macadamia, pecans, walnuts
  • extra virgin olive oil, flaxseed oil, avocado oil, sesame oil, macademia/hazelnut oil, coconut oil– preferably cold-pressed

• Herbs and spices (unlimited): basil, thyme, rosemary, oregano, dill, chives, sage, marjoram, turmeric, ginger, garlic, cumin, coriander, cloves, cinnamon, cayenne pepper, mint, licorice, galangal

• Beverages: min 2 litres water/day, herbal tea.

• Limit coffee intake to 1-2 cups of black coffee/day if necessary.

• Limit alcohol intake: optional red wine max 2-4 glasses (140ml)/week.

Foods to avoid:

• Refined carbohydrates: white bread, white flour, pasta, white rice, cereal, cornstarch, noodles, pancakes, tortillas, pita bread, croissants, donuts, corn bread/muffin, pies, pastry, pizza
• Processed/packaged foods and meats: deli meats,  hot dogs, sausages, bacon, ham, smoked meat
• Added sugar: mainly in packaged foods in the form of high-fructose syrup
• Vegetable oils: canola/rapeseed, safflower, sunflower, soy, corn, peanut
• Trans fat: shortening, margarine, any food with “partially hydrogenated” ingredient list
• Chemical additives, artificial sweeteners

Lifestyle:

• adequate sleep 7-8hrs/day,
• daily exercise – minimum 30mins 4-5x/week
• stress management: include relaxation activities 2hrs/week – reading a book, bath time, yoga, tai-chi, gentle exercises(walking, swimming)
• get into nature and plenty of sunlight