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October 2018 Mall Walker Newsletter

What is an Anti-inflammatory Diet?

Inflammation is a protective response of the body to promote healing for an injury or harmful exposure. Inflammation can become chronic, can lead to certain health conditions including rheumatoid arthritis, and may play a role in heart disease, diabetes and Alzheimer’s.

An anti-inflammatory diet may help reduce inflammation and its symptoms and relieve pain. An anti-inflammatory diet is similar to the Mediterranean diet and emphasizes these food choices in particular:

  • Fruits and vegetables, especially green, leafy vegetables and berries.
  • Fatty fish, such as salmon and tuna, with large amounts of omega-3s.
  • Plant protein: Beans, nuts and seeds. 
  • Whole grains: Whole wheat bread, oatmeal, and brown, black or wild rice.
  • Healthy oils: Especially extra virgin olive oil which contains a compound that suppresses the production of pro-inflammatory COX-1 and COX-2 enzymes (an effect similar to that of ibuprofen).
  • Fresh herbs and spices: Especially ginger, turmeric, cloves and garlic.
  • Avoid: Processed, fried and sugary foods which tend to “turn on” the inflammatory process.

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