Food has always played a significant role in both my life and health. Since childhood, I had an aversion to certain foods that later turned out to be the ones that cause inflammation or other health problems.
As I grew older, I became interested in researching foods, nutrients, and ingredients.
According to Harvard Health Publishing, as doctors continue exploring new ways to reduce inflammation, they discover that one of the most effective methods may be found in the refrigerator. Following an anti-inflammatory diet can help fight inflammation and improve your overall health. When your body detects a foreign invader, such as a microbe, plant pollen, or chemical, your immune system activates and triggers inflammation. While intermittent bouts of inflammation are necessary to protect your health, sometimes it persists for prolonged periods, even when a foreign invader does not threaten you. This persistent inflammation can be detrimental to your health, and many major diseases have been linked to chronic inflammation, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's. Fortunately, one of the most potent tools to combat inflammation is easily accessible - it's found in your local grocery store. "Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects," says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health. Choosing the right foods to reduce your risk of illness and inflammation is important. On the other hand, consistently consuming the wrong types of food can accelerate the inflammatory disease process. This is why it's best to avoid or limit foods such as refined carbohydrates (like white bread and pastries), fried foods, sugar-sweetened beverages, red meat (such as burgers and steaks), processed meat (like hot dogs and sausage), as well as margarine, shortening, and lard. Interestingly, the same foods often associated with increased risks of chronic diseases like type 2 diabetes and heart disease are also associated with excess inflammation. "It's not surprising since inflammation is an important underlying mechanism for the development of these diseases," explains Dr. Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health. Unhealthy foods are not only linked to weight gain, which is a risk factor for inflammation but also contribute to inflammation. Surprisingly, studies have shown that even after taking obesity into account, the link between certain foods and inflammation remains. According to Dr. Hu, this suggests that weight gain isn't the sole driver and that some food components or ingredients may have independent effects on inflammation beyond increased calorie intake. To reduce inflammation, including certain foods in your diet is essential. An anti-inflammatory diet should include tomatoes, olive oil, green leafy vegetables like spinach, kale, and collards, nuts such as almonds and walnuts, and fatty fish like salmon, mackerel, tuna, and sardines. Fruits like strawberries, blueberries, cherries, and oranges are also excellent choices. In addition to reducing inflammation, foods high in natural antioxidants and polyphenols, like blueberries, apples, and leafy greens, can also lower your risk of chronic diseases. Nuts have been linked to reduced markers of inflammation, as well as a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may also protect against inflammation. To reduce inflammation levels, aim for an overall healthy diet. Consider the Mediterranean diet, which closely follows the principles of anti-inflammatory eating by incorporating a wide variety of fruits, vegetables, nuts, whole grains, fish, and healthy oils. A healthier diet can reduce your risk of chronic diseases and improve your mood and overall quality of life, says Dr. Hu.
“Foods That Fight Inflammation.” Harvard Health, 16 Nov. 2021, https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation.
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