Fitness Tip Of The Week

Instead of popping pills for soreness, try eating some of these foods...Food is Fuel and Medicine for our body.

In chronic inflammation, the immune system continually releases chemicals that are typically responsible for combating harmful substances like viruses and bacteria. Often resulting from lifestyle factors like stress and lack of exercise, chronic inflammation occurs even when there are no foreign invaders to fight off.
Since nutrition can also influence inflammation, the anti-inflammatory diet is thought to curb chronic inflammation and help prevent or treat the following conditions

Research suggests that people with a high intake of vegetables, fruits, whole grains, nuts, seeds, healthy oils and fish may have a reduced risk for inflammation-related diseases. In addition, substances found in some foods (especially antioxidants and omega-3 fatty acids) appear to possess anti-inflammatory effects.

Foods high in antioxidants include:

  • berries (such as blueberries, strawberries, and blackberries)
  • cherries
  • apples
  • artichokes
  • dark green leafy vegetables (such as kale, spinach, and collard greens)
  • sweet potatoes
  • broccoli
  • nuts (such as pistachios, almonds, and pecans)
  • beans (such as red beans, pinto beans, and black beans)
  • whole grains (especially oats)
  • dark chocolate
Foods high in omega-3 fatty acids include:
  • oily fish (such as salmon, herring, mackerel, sardines and tuna)
  • walnuts
  • omega-3-fortified foods (including eggs and milk)
Tips for Following an Anti-Inflammatory Diet
  • Eat five to nine servings of antioxidant-rich fruits and vegetables each day.
  • Limit your intake of foods high in omega-6 fatty acids while increasing your consumption of foods rich in omega-3 fatty acids (such as flaxseed, walnuts, and oily fish like salmon, tuna, mackerel and herring).
  • Replace red meat with healthier protein sources, such as lean poultry, fish, soy, beans and lentils.
  • Swap out margarine and vegetable oils for the healthy fats found in olive oil, nuts and seeds.
  • Instead of choosing refined grains, opt for fiber-rich whole grains like oats, quinoa, brown rice, breads and pastas that list a whole grain as the first ingredient.
  • Rather than seasoning your meals with salt, enhance flavor with anti-inflammatory herbs like garlic, ginger and turmeric.

Benefits of the Anti-Inflammatory Diet

Although the health effects of the anti-inflammatory diet have not yet been extensively studied in clinical trials, the available research indicates that following an anti-inflammatory diet may help reduce levels of certain inflammatory markers (such as a substance called C-reactive protein). Furthermore, there's some evidence that the anti-inflammatory diet may help manage chronic inflammation-related conditions like diabetes, metabolic syndrome and obesity.


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