Anti-inflammatory Diet

It is well known that the foods we eat influence the balance of antiinflammatory and pro-inflammatory cells in our bodies. The typical Western diet has become predominantly foods that trigger inflammation, leading to many systemic diseases, especially in the musculoskeletal system. These foods are often quick and calorie-dense, and our active lifestyles often force us into a diet that is able to provide fuel but has ill effects systemically. Imagine putting 85 octane gas in a car that runs better on premium!

Foods that inflame

Try to avoid or limit these as much as possible

Refined carbohydrates such as white bread, pastries, and sugars

French fries and other fried foodss

Soda and any beverages sweetened with sugar or artificial sweeteners

Sugar and high fructose corn syrup

Red meat and processed meats that include cheeseburgers, steaks, and sausages

Processed fats such as margarine, shortening, lard, and trans-fats

Excessive alcohol

Foods that fight against inflammation

Include plenty of these in your diet

Tomatoes (please note that tomatoes and other nightshades are controversial and may depend on the individual)

Olive oil

Green leafy vegetables such as spinach, kale, and collards

Certain tree nuts such as almonds and walnuts

Fatty fish like salmon, mackerel, tuna, and sardines

Fruits and especially berries and citrus

Tropical fruits and fruits high in pectin such as pineapple, papaya, and green apples

Legumes such as green peas, green beans, and other beans

Ginger and turmeric as well as other flavorful spices like cinnamon, cumin, and curries

Red wine and dark chocolate in moderation

Plenty of water and unsweetened herbal teas

Supplements

Turmeric 1000mg Vitamin D 5000iu per day
Ginger tea Vitamin C 200mg/day
Green tea Raw garlic