Fighting inflammation, one food at a time

What does nutrition have to do with swelling and inflammation? That’s a good question. Like many other aspects of health and wellness, nutrition plays a crucial role in the healing process. Having a healthy, balanced diet (as well as avoiding certain foods) can help speed up recovery.

Here are a few quick tips:

• Increase healthy fats: Fats and oils containing omega-3 fatty acids can help reduce inflammation. This healthy fat can be found in cold-water fish such as wild salmon, cod and sardines. If you’re not a fish person, canola oil and hemp oil are also good sources when substituted for standard cooking oil. Also, make sure to cut out excess sugars and processed foods like pastries, candy and sweetened snacks.

• Get enough fruits and vegetables: It is always important to get enough fruits and vegetables, especially when fighting inflammation and certain choices can give you an extra boost. Broccoli has tons of vitamin C and calcium, while spinach is rich in vitamin E and carotenoids, an inflammation-reducing antioxidant. Try lightly steaming them to make it easier for the body to digest. Onions and garlic are also good, particularly garlic, as both contain quercetin, another anti-inflammatory antioxidant.

• Mix it up with some low-fat protein options: In addition to the omega-3 fatty acids found in fish, legumes and nuts are also good, low-fat protein sources that can help in reducing inflammation. Stay away from high-fat (i.e. bacon) and red meats, as they are high in saturated fat.

• Stay hydrated: Last but not least, remember to drink plenty of water! Staying hydrated is one of the most important (and easiest) ways to fight inflammation. 

In short, including more fresh foods into your diet, and reducing as much processed food as possible, can help speed up the recovery process. For more tips or to set up an appointment to find out more, please visit http://www.johnmuirhealth.com/services/nutrition-services.html.