There may not be a more natural approach to reducing inflammation in the body than by changing what you eat! Chronic inflammation causes the immune system to overreact, ultimately damaging your body’s defense system. Any of us who have fought a cold, sprained an ankle, or developed a rash understand that there are appropriate responses of the immune system, and that we need a healthy defense system in order to fight infection and injury.
But when the immune system is overactive, it actually does our bodies more harm than good. An out-of-control defense system can attack and damage healthy tissues, leaving us susceptible and defenseless. Left unchecked, patients with constant inflammation are prone to chronic illnesses such as auto immune diseases (e.g. Addison’s, Type I Diabetes), heart disease, cancer, fibromyalgia, and Alzheimer’s.
By eating more whole foods and less processed foods, patients at risk for or already experiencing chronic inflammation can greatly improve overall health and well-being. Here’s a shopping list packed with anti-inflammatory foods that are easily found at your local market:
- Fruit
- Berries (blueberries, raspberries, strawberries), Apples, Cherries, Pineapple, Kiwi, Olives.
- Vegetables
- Leafy greens (spinach, kale, collards, turnips)
- Herbs
- Garlic, Basil, Oregano, Ginger, Rosemary, Thyme, Parsley, Chili Peppers
- Additional Anti-inflammatory Foods
- Fish, Turmeric (a spice), Flax Seed, Whole Grains, Green Tea, Chocolate (at least 70% cocoa)
Experts also recommend avoiding certain foods that are known to increase inflammation in the body:
- Trans fats (found in French fries, chips)
- Saturated fats (e.g. cheeseburgers)
- White flour
- Refined sugars
- Alcohol (since it turns to sugars)
- Over-consumption of milk
- Gluten (found in processed cereals and other grains).
At our clinic, we offer specialized diagnostic testing to identify any food sensitivities or intolerances—also known as “triggers”—that might aggravate your immune system. Our on-site diagnostic evaluation consists of a simple blood test. This blood analysis tests your white blood cells against potential food triggers. If there is intolerance, the white blood cells attack the allergen, identifying for our professionals the foods that your body cannot tolerate.
If an ALCAT test does reveal any food sensitivities, our professionals will work with you to create a meal plan that is tasty, healthy, and fits your lifestyle and schedule.