{"id":47281,"date":"2021-11-29T09:30:21","date_gmt":"2021-11-29T14:30:21","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=47281"},"modified":"2023-10-24T12:10:59","modified_gmt":"2023-10-24T16:10:59","slug":"anti-inflammatory-diet","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/anti-inflammatory-diet\/","title":{"rendered":"What\u2019s the best diet for inflammation?"},"content":{"rendered":"<p><a href=\"https:\/\/www.singlecare.com\/blog\/inflammation\/\"><span style=\"font-weight: 400;\">Inflammation<\/span><\/a><span style=\"font-weight: 400;\"> is a normal response to injury or infection. For example, if you cut your finger, roll your ankle, or come down with the flu, your immune system responds by sending white blood cells to protect the injured area or fight infection. That\u2019s called acute inflammation, and it is protective. It helps your body begin the healing process.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Where it takes a turn for the worse is when your body continues to send inflammatory cells long after you\u2019ve healed. This is chronic inflammation, and it\u2019s linked to arthritis, cancer, heart disease, and diabetes, according to the <\/span><a href=\"https:\/\/www.heart.org\/en\/news\/2021\/04\/01\/why-you-should-pay-attention-to-inflammation\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">American Heart Association<\/span><\/a><span style=\"font-weight: 400;\">. Your doctor or another healthcare provider can detect inflammation by measuring blood levels of <a href=\"https:\/\/www.singlecare.com\/blog\/normal-crp-levels\/\">C-reactive protein (CRP)<\/a> and erythrocyte sedimentation rate (ESR),\u00a0 inflammatory markers that rise when inflammation is present.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, there are things you can do to decrease inflammation, including following an anti-inflammatory diet. Read on to find out what the best diet for inflammation is, what foods you should include or ditch, and other ways to reduce inflammation in the body.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What is the best anti-inflammatory diet?\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are various<\/span> <a href=\"https:\/\/www.singlecare.com\/blog\/best-diets-by-health-condition\/\"><span style=\"font-weight: 400;\">types of diets<\/span><\/a><span style=\"font-weight: 400;\"> to reduce inflammation and maintain overall health. \u201c<\/span><span style=\"font-weight: 400;\">The goal of an anti-inflammatory diet is to try to reduce inflammation, which in turn may help with symptoms of arthritis and other inflammatory diseases,\u201d says <\/span><a href=\"https:\/\/www.txortho.com\/provider\/robert-j-koval\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Robert Koval<\/span><\/a><span style=\"font-weight: 400;\">, MD, a board-certified rheumatologist at Texas Orthopedics, Sports, and Rehabilitation Associates. Although dietary changes do not offer a cure, Dr. Koval says it can help make a patient feel better while dealing with their disease. Plus, reducing inflammation can help downstream medical issues like high blood pressure, cardiovascular disease, and other conditions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In that context, the best anti-inflammation diet will depend on a variety of factors, including the cause of your inflammation and the symptoms you\u2019re experiencing. Acute inflammation tends to surface as swelling, heat, pain or tenderness, and flushed skin at the injury site. Some of the more<\/span> <a href=\"https:\/\/my.clevelandclinic.org\/health\/symptoms\/21660-inflammation\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">common signs of chronic inflammation<\/span><\/a><span style=\"font-weight: 400;\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skin rash<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Joint pain and stiffness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abdominal pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fever<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mouth sores<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It should be noted that <\/span><span style=\"font-weight: 400;\">there is not one perfect diet for each individual. \u201cIn fact, what works for one person may not work for another, and picking the best diet often involves trial and error,\u201d Dr. Koval says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s more, an anti-inflammatory diet encompasses several eating plans. It\u2019s not one specific diet. That said, there are a few low inflammation diets that stand out, including a Mediterranean-style diet.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Mediterranean diet<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cThe Mediterranean diet, specifically, is one of the best diets to combat inflammation,\u201d says <\/span><a href=\"https:\/\/www.linkedin.com\/in\/angela-lago-ms-rd-ldn-fand-04470040\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Angela L. Lago<\/span><\/a><span style=\"font-weight: 400;\">, MS, RDN, LDN,<\/span> <a href=\"https:\/\/angelalagonutrition.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">registered dietitian<\/span><\/a><span style=\"font-weight: 400;\"> and clinical nutrition manager at New Hanover Regional Medical Center. It\u2019s also an eating plan the vast majority of the population can easily follow. In addition, following a Mediterranean type plan can help safeguard against diseases that cause inflammation like Type 2 diabetes and cardiovascular disease.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The<\/span> <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Mediterranean diet<\/span><\/a><span style=\"font-weight: 400;\"> consists of whole foods that reduce inflammation like fatty fish, vegetables, fruits, and nuts. Because the diet is largely plant-based, it\u2019s also rich in flavonoids and carotenoids. Almost all fruits and vegetables contain flavonoids\u2014a phytonutrient with powerful anti-inflammatory, antioxidant, and immune system benefits, according to a<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5465813\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">2016 review.<\/span><\/a><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, the<\/span> <a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/nutrition\/anti-inflammatory\/the-ultimate-arthritis-diet\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Arthritis Foundation<\/span><\/a><span style=\"font-weight: 400;\"> cites the Mediterranean diet as a top eating plan for people with arthritis. Inflammatory diseases that may benefit from a dietary change include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alzheimer\u2019s disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rheumatoid arthritis (RA)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Type 2 diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ankylosing spondylitis (AS)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other chronic diseases or medical conditions that may benefit from an anti-inflammatory diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Obesity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High cholesterol<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Moreover, a<\/span>\u00a0<a href=\"https:\/\/n.neurology.org\/content\/early\/2021\/11\/10\/WNL.0000000000012973\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2021 observational study<\/span><\/a><span style=\"font-weight: 400;\"> found an association between an anti-inflammatory diet and a lower risk of developing dementia later on. Inflammation in the brain may be\u00a0 a contributing factor to developing dementia.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Other anti-inflammatory diets<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While the Mediterranean diet reigns supreme, other anti-inflammatory diets can help prevent diseases and health conditions. The<\/span> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25527767\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Nordic diet<\/span><\/a><span style=\"font-weight: 400;\">\u2014which focuses on fruit, root and cruciferous vegetables, whole grains and rye products, a high intake of fish, and canola oil\u2014is another diet that can help reduce inflammation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re dealing with high blood pressure, you may want to consider the<\/span> <a href=\"https:\/\/www.nhlbi.nih.gov\/health-topics\/dash-eating-plan\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dietary Approaches to Stop Hypertension<\/span><\/a><span style=\"font-weight: 400;\"> (DASH) diet, which is high in fruits, vegetables and whole grains, but low in inflammatory inducing foods like sweets, sugary drinks, and red meats.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anyone considering a low-inflammation eating plan should consult a doctor or registered dietician about the best anti-inflammatory eating plan to fit their needs.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">7 anti-inflammatory foods to eat<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The good news? The list of foods that fight inflammation is actually quite extensive and delicious. Plus, the health benefits of the foods on this list go beyond reducing inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll be increasing your intake of anti-inflammatory foods like fruits, vegetables, whole grains, fish, nuts, and healthy oils and fats. By packing your day with these nutrient-rich foods, you\u2019ll boost your intake of vitamins, minerals, fiber, phytonutrients, and essential fatty acids, too.\u00a0\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">1. Fatty fish<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fatty fish like mackerel, salmon, and sardines contain<\/span> <a href=\"http:\/\/blog.arthritis.org\/living-with-arthritis\/omega-3-fatty-acids-arthritis\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">omega-3 fatty acids<\/span><\/a><span style=\"font-weight: 400;\">, which help reduce inflammation throughout your body. The<\/span> <a href=\"https:\/\/www.eatright.org\/health\/wellness\/preventing-illness\/can-diet-help-with-inflammation\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Academy of Nutrition and Dietetics<\/span><\/a><span style=\"font-weight: 400;\"> recommends eating three to four ounces of fish at least twice a week. Including fish in your diet is an excellent way to increase your intake of healthy fats.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2. Fresh fruits<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Colorful berries like blueberries, strawberries, raspberries, and blackberries are loaded with vitamins, minerals, and fiber. But the biggest benefit comes from anthocyanin, an antioxidant that has anti-inflammatory properties.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cherries are another fruit to add to your plate. Research from a<\/span>\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872786\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2018 review of studies<\/span><\/a><span style=\"font-weight: 400;\"> found decreased markers for inflammation, oxidative stress, exercise-induced muscles soreness, and blood pressure after ingesting cherries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And we can\u2019t forget about avocados, which are technically a fruit. They\u2019re packed full of healthy monounsaturated fats, which may improve cholesterol and ease inflammation, according to<\/span> <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Harvard T.H. Chan School of Public Health<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3. Leafy greens and other veggies\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dark leafy greens like spinach, kale, and collards are loaded with lutein, folate, vitamin K, and antioxidants. Veggies like broccoli are packed full of an antioxidant called sulforaphane, which has anti-inflammatory properties, according to<\/span> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25705128\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\">. Another must-have for an anti-inflammatory meal plan are peppers, which are loaded with antioxidants and a healthy dose of vitamin C.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">4. Nuts<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you go \u201cnuts\u201d over nuts, then there\u2019s good news for you: Certain nuts contain monounsaturated fat, which helps fight inflammation. More specifically, research from a <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4997300\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2016 study<\/span><\/a><span style=\"font-weight: 400;\"> found that nut consumption is associated with a reduced risk of Type 2 diabetes and certain cardiovascular diseases. Some good sources to choose from include almonds, walnuts, pistachios, and pine nuts. A word of caution: go easy on the servings. You don\u2019t need a full bag of nuts to reap the health benefits. Instead, aim for one handful daily.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5. Whole grains\u00a0<\/span><\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6221555\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/a><span style=\"font-weight: 400;\"> like brown rice, oat bran, lentils, oatmeal, and quinoa are excellent sources of fiber, which can help lower blood levels of C-reactive protein. According to the Arthritis Foundation, whole grains should be a part of a healthy diet.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">6. Olive oil<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular olive oil, and more specifically, extra-virgin olive oil, is an excellent addition to an anti-inflammatory diet. In addition to its terrific taste, extra virgin olive oil contains a healthy dose of monounsaturated fats and antioxidants.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">7. Beans and legumes<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beans and other legumes are an excellent source of anti-inflammatory compounds, according to the <\/span><a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/nutrition\/anti-inflammatory\/anti-inflammatory-diet\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Arthritis Foundation.<\/span><\/a><span style=\"font-weight: 400;\"> They also contain antioxidants, fiber, magnesium, iron, potassium, and zinc. When planning meals, add garbanzo, red kidney, pinto, and black beans.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Certain other foods like dark chocolate, the seasoning turmeric, and beverages such as green tea and red wine are often included in a list of anti-inflammatory foods. However, the research on their anti-inflammatory benefits is not as plentiful as the foods listed above.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">6 inflammatory foods to avoid<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re living with fatigue, joint and muscle pain, swelling, diarrhea, constipation, or other symptoms, the last thing you want to do is eat foods that cause inflammation. Some food and drinks can put you at an increased risk of experiencing more or worsening symptoms. Plus, says Lago, these foods lack nutrient density, may cause chronic inflammation, and have been shown to be linked to mood disorders, heart disease, obesity, diabetes, degenerative diseases, and more. Here are some inflammatory foods to avoid.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">1. Red and processed meat<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meat-lovers may need to find another protein source for dinner. Red meat is among the worst inflammatory foods you can eat, partly because of its high saturated fat content. This includes fatty cuts of beef, red meat, ribs, full-fat ground beef, sausage, hot dogs, meat jerkies, pepperoni, some deli meats, salami, and bacon. Research from a<\/span>\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26143683\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2016 review<\/span><\/a><span style=\"font-weight: 400;\"> found that a higher intake of red and processed meat is associated with an increased risk of stroke, cardiovascular, and cancer related mortality, all diseases linked to chronic inflammation.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2. Sugar, sweets, soda, and simple carbohydrates\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to ranking high on the list of inflammation-causing foods, sweets, sugars, and simple carbs can also wreak havoc on your blood sugar. \u201cTable sugar, high-fructose corn syrup, cakes, candy, and cookies should all be minimized or eliminated,\u201d Lago says. Soda, fruit punch, sweet tea, and sugar-packed coffee drinks also have zero place in an anti-inflammatory diet. Besides having <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-drinks\/sugary-drinks\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">little to no nutritional value<\/span><\/a><span style=\"font-weight: 400;\">, soda and other sugary beverages often have 30 to 50 grams of sugar per serving.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3. Refined carbohydrates<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s also time to limit white bread, pizza, waffles, rolls, crackers, white rice, pastries, some cereals, and donuts. Refined carbohydrates lack fiber and are often high in sugar. Meaning, they are a main culprit in causing inflammation.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">4. Trans fats<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Trans fats are a category of foods that include margarine, partially hydrogenated vegetable oils, and shortening. According to a<\/span>\u00a0<a href=\"https:\/\/www.hindawi.com\/journals\/jnme\/2017\/3848201\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2017 study<\/span><\/a><span style=\"font-weight: 400;\">, trans-fatty acids appear to contribute to an unhealthy inflammatory profile. If possible, eliminate these from your diet.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5. Fried foods and highly processed foods\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Highly processed and fried foods are often high in saturated and trans fat. Some also contain high-fructose corn syrup and other added sugars, making this category high-risk for triggering inflammation. Foods to avoid include processed snack foods, packaged foods, grab-and-go packaged foods, fast food, french fries, and other deep-fried foods.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">6. Omega-6 fatty acids<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Omega-6 fatty acids are found in oils like soy, peanut, vegetable, corn, safflower, grapeseed, and sunflower oil. The problem with too much omega-6 is it can trigger a pro-inflammatory response, according to<\/span> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3335257\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">some <\/span><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\">. Reducing your intake of oils high in this fat as well as balancing it with plenty of omega-3s, can reduce this risk.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Does fasting reduce inflammation?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fasting involves abstaining from food for specified time periods. One popular variation of fasting is intermittent fasting. This method of eating restricts food and drink to certain times of the day or specific days of the week. For example, alternate-day fasting, daily time-restricted feeding, and fasting two days each week. Some people use fasting for weight loss, while others use it for overall wellness. Results from a<\/span>\u00a0<a href=\"https:\/\/www.cell.com\/cell\/fulltext\/S0092-8674(19)30850-5\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2019 study<\/span><\/a><span style=\"font-weight: 400;\"> found that fasting reduces inflammation and improves chronic inflammatory diseases.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Other ways to reduce inflammation in the body<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Loading up on anti-inflammatory foods and ditching the ones that cause harm is an excellent place to start. Once you\u2019ve established a diet, it\u2019s time to look at other ways to reduce inflammation in the body.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get moving:<\/b><span style=\"font-weight: 400;\"> Getting the recommended amount of physical activity each week contributes to overall health. The<\/span> <a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention<\/span><\/a><span style=\"font-weight: 400;\"> recommend a minimum of 150 minutes of moderate-intensity cardiovascular exercise and two days of resistance training. If you\u2019re dealing with joint pain, consider working with a physical therapist to create a modified exercise program.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Manage stress levels:<\/b><span style=\"font-weight: 400;\"> Stress can induce or worsen inflammation, according to a<\/span>\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5476783\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2017 review<\/span><\/a><span style=\"font-weight: 400;\">. Incorporating strategies like deep breathing, mindfulness, yoga exercises, and progressive relaxation can help reduce stress.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Talk to your doctor about losing weight:<\/b><span style=\"font-weight: 400;\"> If your weight contributes to chronic inflammation, shedding a few pounds can help. Talk with your doctor about the right eating plan for your needs. Also consider working with a registered dietitian.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take a look at your sleep schedule:<\/b><span style=\"font-weight: 400;\"> Getting enough sleep is critical when fighting inflammation. The<\/span> <a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention<\/span><\/a><span style=\"font-weight: 400;\"> recommends that adults ages 18 to 60 get seven or more hours each night. Adults 61 to 64 years old should aim for seven to nine hours, and adults over 65 should get seven to eight hours each night. Insufficient sleep contributes to diabetes, cardiovascular disease, and obesity.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supplements:<\/b><span style=\"font-weight: 400;\"> Fish oil supplements contain the omega-3 fatty acids EPA and DHA. Both DHA and EPA have anti-inflammatory effects, according to the<\/span> <a href=\"https:\/\/www.heart.org\/en\/news\/2019\/12\/12\/could-fish-oil-fight-inflammation\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">American Heart Association<\/span><\/a><span style=\"font-weight: 400;\">. Another supplement to consider is vitamin D. Research from<\/span> <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0141770\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">one study<\/span><\/a><span style=\"font-weight: 400;\"> found that supplemental vitamin D consistently displayed anti-inflammatory effects in human cell lines.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Medications:<\/b><span style=\"font-weight: 400;\"> Both over-the-counter (OTC) drugs and prescription medications can help reduce inflammation in the body. OTC medicines include non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, naproxen, and aspirin. Even though these are available without a prescription, it\u2019s always a good idea to consult a pharmacist or other healthcare provider before taking them. Corticosteroid medications like hydrocortisone, cortisone, and prednisone are often prescribed for inflammatory conditions like rheumatoid arthritis, asthma, lupus, myositis, or vasculitis, according to the<\/span> <a href=\"https:\/\/www.arthritis.org\/drug-guide\/corticosteroids\/corticosteroids\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Arthritis Foundation<\/span><\/a><span style=\"font-weight: 400;\">. They are available in oral (pill or liquid) form, topical, intramuscular or intravenous, intra-articular (joint space), or inhalation.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">When to see your doctor<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If acute inflammation from an injury or illness is not getting better or you\u2019re noticing an increase in symptoms or severity, it might be time to <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/understanding-acute-and-chronic-inflammation\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">make an appointment with your healthcare provider<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some symptoms of chronic inflammation to be aware of include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fever<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skin rash<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Joint pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abdominal pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Digestive issues<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swollen lymph nodes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019ve implemented a number of lifestyle modifications, like eating an anti-inflammatory diet, and you\u2019re not seeing any improvements in how you feel, you may want to speak with your medical provider, who can recommend different treatment options. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Inflammation is a normal response to injury or infection. For example, if you cut your finger, roll your ankle, or come down with the flu, your immune system responds by sending white blood cells to protect the injured area or fight infection. That\u2019s called acute inflammation, and it is protective. It helps your body begin [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":47015,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[790,3550,553,8905,11278],"coauthors":[20330],"class_list":["post-47281","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-chronic-disease","tag-gut-health","tag-nutrition","tag-seasonal","tag-singlecare-for-seniors","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Anti-inflammatory diet: What\u2019s the best inflammation diet?<\/title>\n<meta name=\"description\" content=\"Anti-inflammatory foods include fatty fish and leafy greens. Red meat and sugar are inflammatory foods to avoid. 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