Anti-Inflammatory Diet & Lifestyle Recommendations

Inflammation is caused by our body’s immune system responding to something foreign. This response is a way for our body to protect us from invaders that may jeopardize our health. 

But, when the inflammation becomes chronic it can cause more harm than good and an anti-inflammatory diet may be considered for healing. Many diseases have been linked to chronic inflammation including cancers, heart disease, depression, and Type 2 diabetes, among others.

What research continues to reveal is that making adjustments to what we put into our bodies is one of the most powerful ways to prevent, reduce and combat inflammation.

To be proactive in reducing inflammation, first identify which foods cause inflammation (pro-inflammatory foods) and which foods help to reduce inflammation (anti-inflammatory foods).

In this post, LifeScape’s Functional Dietitian, Dana Bosselmann, IFNCP, shares which foods we want to limit and which foods we want to eat more of to reduce chronic inflammation. She also divulges her top lifestyle recommendations for a healthy, whole and balanced life.

The Best Anti-Inflammatory Foods & Tips

If considering an anti-inflammatory diet, it is easy to feel restricted when you look exclusively at the foods you should limit or avoid. Which is why we encourage patients to focus on what they can have and explore the abundance of foods that add nutritional value and goodness to their lives. 

Incorporating foods that reduce markers of inflammation and protect against chronic inflammation is within your control and the best place to begin.

Below is a list of the best anti-inflammatory foods and tips to consider adding to your daily meals and routines.

Foods that Heal Inflammation:

Organic, unprocessed foods - is ideal, or minimally processed foods with only a few ingredients (and you can understand them all!). For example, gluten free pasta with one ingredient - chickpea flour

Non-GMO foods

Healthy fats - including avocado oil, coconut oil, olive oil, etc.

Raw nuts and seeds

Filtered water - not in plastic containers

Wild caught fish and seafood

Pasture raised livestock and poultry

Colorful rainbow of vegetables daily - the goal is to have two colors per meal, including leafy greens like spinach, kale and arugula

Whole carbohydrates from starchy vegetables - including sweet potato, winter squash, pumpkin, turnip, beets, carrots, etc.

Sprouted whole grains/preferably gluten free - including quinoa, millet, amaranth, buckwheat, etc.

Load your plate with these healing picks!

Anti-Inflammatory Eating Tips

Ensure you’re eating balanced meals, with a healthy mix of fat, starchy carbs, protein, non-starchy vegetables, and fruit.

I also recommend to my patients what I call a ‘digestive pause’. Give yourself 3 hours between meals (unless you need to regulate blood sugar more frequently) and at least a 12 hour overnight fast, with no food 2-3 hours after dinner before bedtime.

Anti-Inflammatory Diet: Foods to Avoid

Now, what not to eat. These foods tend to amp up inflammation and should be avoided if on an anti-inflammatory diet:

• Highly processed foods with long ingredient lists
• Fried foods and vegetable oils (corn, soybean, etc.)
• Refined carbs like white bread, pasta, and pastries
• Red meat and processed meat
• Excess alcohol
• Sugary drinks and snacks
  
  

Sample Anti-Inflammatory Meal Plan

Curious what an anti-inflammatory meal looks like? Here's an example of what a day may look like:

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It is easy to get a delicious variety of foods and flavors, even when on an anti-inflammatory diet. The key is choosing the right anti-inflammatory foods. Give it a try - your body will thank you!

Living an Anti-Inflammatory Lifestyle

The first step to making the right changes is education. At LifeScape we are focused on empowering individuals with the information they need to live their best lives. 

The below list includes lifestyle recommendations to help you live a healthier, happier life.

Sleep Routine:

• Maintain consistent bedtime and wake-up times, ensuring 7 to 8 hours of restorative sleep each night.

Daily Pleasure and Play:

• Intentionally schedule enjoyable activities throughout the day to cultivate happiness and fulfillment.

Social Connection:

• Foster meaningful relationships with individuals who uplift and genuinely care for your well-being, practicing sympathetic joy in their successes.

Screen Time Management:

• Avoid electronic screens at least one hour before bedtime to promote relaxation and better sleep quality.

Bedtime Wind Down:

• Establish a calming bedtime ritual to signal to your body that it's time to rest and unwind.

Exercise Variety:

• Incorporate diverse exercises daily, including strength training, bodyweight/core workouts, flexibility exercises, and cardiovascular activities, while listening to your body's needs.

Joyful Movement:

• Engage in activities like dancing, outdoor time such as hiking or walking, that bring joy and movement into your routine.

Morning Outdoor Time:

• Spend at least 15 minutes outdoors in the morning to reset circadian rhythms and connect with nature.

Mindful Eating:

• Practice mindful, distraction-free eating, savoring each bite and paying attention to hunger cues.

Gratitude and Meditation:

• Cultivate a daily practice of gratitude and/or meditation to promote mental well-being and inner peace.

Embark on a journey to transformative health by minimizing inflammatory foods and lifestyle habits while embracing healthier choices. This proactive approach can significantly reduce your risk of preventable diseases. 

Today marks the beginning of your path to vitality and well-being. Dana Bosselmann, Lifescape’s Functional Dietitian, has meticulously crafted an anti-inflammatory meal plan to kickstart your journey towards a healthier lifestyle. Take action now by completing the form below to access this invaluable resource and ignite your transformation.