Foods that Can Decrease Inflammation

Inflammation is one of the body’s first lines of defense against harmful pathogens found within the system. While known as a response to harmful stimuli, chronic inflammation left untreated can also result in serious conditions like atherosclerosis, rheumatoid arthritis, and hay fever.

There are two categories of inflammation: acute and chronic. The key difference between the two is that the signs and symptoms of acute inflammation are usually present for a few days (or few weeks at most) while chronic inflammation can last several months.

According to a number of nutrition experts, the foods listed below contain natural anti-inflammatory properties and can be added to a diet several times a week:

Salmon and other fatty fish

Salmon and other fatty fish like herring, sardines, and light tuna offer a rich source of omega-3 essential fatty acids. They play a crucial role in brain function, normal growth and development. Omega-3s also reduce the risk of heart disease, cancer, and arthritis.

Fruit and vegetables

Fruits and vegetables contain phytochemicals that can prevent or reverse the inflammatory process. When planning meals, include five to ten servings of produce per day to provide the body with adequate fiber. Studies have shown that a fiber-rich diet helps reduce inflammation by lowering body mass and feeding beneficial bacteria living in the gut.

Nuts and seeds

Another source of omega-3 essential fats are nuts and seeds like almonds, walnuts, and sesame seeds. They are also a good source of fiber, which aids in digestion. For those who want to cut back on processed chips and cookies, seeds and nuts are a great snack option.

Fish oil

Fish oil supplements also contain omega-3s. Since the human body is unable to produce eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), food and supplements boost a body’s inflammatory-reducing abilities.

Water

Our body is comprised of 60% water, which is why it is essential that we replenish the system and prevent dehydration. Lack of water can cause pain that affects daily activities. Drink six to eight glasses of water daily to flush toxins and rehydrate.

Fiber and omega-3 fatty acids reduce inflammation while improving the metabolism. Aside from dietary adjustments, exercise can reduce our body’s inflammatory response while improving range of motion, immunity, and muscle fibers.

When it comes to diet and exercise, a professional nutritionist and physiotherapist can systematically assess your body’s functioning and formulate a plan that fits your needs.

PARC of Ontario’s clinics are equipped with the latest technology and are staffed with qualified professionals. For a proactive approach to health, check out our list of centres and contact us to schedule an appointment.