Fighting inflammation is no doubt a hot topic in the world of health at the moment, and diet plays an important role in doing just that. Certain foods and lifestyle changes can help you ward off the many chronic diseases that inflammation contributes to including cancer, Alzheimer’s disease, osteoarthritis, heart disease and more.
While the notion of sticking to a specific diet of any sort can seem daunting, I’ve boiled down easy, simple ways to embrace an anti-inflammatory lifestyle without having to start from scratch.
Come back to these 5 guidelines to feel like your healthiest, happiest self in no time!
Get Specific With Your Spices
Forget fancy supplements or prescription drugs, because one of the most powerful solutions to reducing inflammation can be found right in your own pantry. Chinese and Ayurvedic medicine have long relied on herbs and spices as remedies due to their high levels of antioxidants.
These fight cell-damaging free radicals that lead to inflammation throughout the body. Utilize herbs and spices including turmeric, ginger, cinnamon, garlic, cayenne, black pepper, sage, rosemary and cloves in your daily diet for tons of benefits and flavor, of course!
Own Those Omega-3s
Studies show that a high intake of omega-3 fatty acids is beneficial to our health in many ways, one of which is the reduced risk of diseases caused by inflammation.
While these can be taken in the form of supplements, such as fish oil, we can also incorporate omega-3s into our diet with fatty fish, particularly salmon, sardines, herring, mackerel and anchovies. Likewise, chia seeds, flax seeds and walnuts provide a healthy dose of inflammation-fighting fatty acids to morning oatmeal, yogurt and more.
Purge Your Pantry
Just as important as it is to embrace particular foods in an anti-inflammatory diet is the need to avoid those that can trigger inflammation as well. This includes processed foods such as chips, crackers and sugary desserts like cookies, candy and ice cream.
Likewise, experts recommend avoiding white bread and pasta, processed meats, excess alcohol and soda. A simple clean sweep of your pantry and kitchen will help you get on the right track by eliminating the worst culprits.
Swap Out Your Oils
One major but simple swap that’ll help you abide by an anti-inflammatory diet involves the oils used in your home cooking. Vegetable oils such as soybean, safflower, sunflower and corn oils all contain excessive amounts of omega-6 fatty acids that can trigger inflammation in the body.
Unfortunately, the consumption of these vegetable oils has increased a whopping 130% in the 20th century. Swap out these oils in your kitchen for anti-inflammatory extra virgin olive and avocado oils for both tastier and healthier meals.
Take a peek at my quick video that breaks down the top four cooking oils that I have on hand at all times!
It’s not shocking perhaps that eating your greens is beneficial for your health, but the impacts on inflammation are remarkable and accessible. Darky, leafy greens such as spinach, arugula, kale and collard greens are incredibly high in vitamins and minerals that have been seen to fight chronic inflammation.
To make sure that you get the most bang for your buck, pair these greens with omega-3-rich olive oil or other healthy fats such as avocado, as the body needs these to absorb all of the available nutrients. Enjoy your greens raw or sautéed for a simple, easy boost of nutrients any time of day!
Did you find this post helpful? Let me know by leaving a comment below or giving me a shoutout on Instagram! I’d love to know how you’re incorporating these tips into your routine in 2021 🙂 .