• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

PHASE - IV

Scientific Health and Performance Center

My Account
Menu
  • Phase_IV_Logo_Black
  • Home
  • Blog
  • About
      • Our Story
      • Meet The Staff
      • Phase IV Elite Athletes
      • Client Stories
      • Contact PHASE IV
      • Contact Forster Physical Therapy
    • Close
  • Health and Fitness
    • Phase IV
      • Santa Monica Location Programs
      • Online Programs
        • Periodization Training For Sport And Life
        • Nutrition and Weight Management
        • How To Balance Your Hormornes With Exercise
    • Forster Physical Therapy
      • Forster Training Systems
      • In the Pool with Ron
    • Close
  • Pick Your Sport
      • mma_90х90Mixed Martial Arts
      • RunningRunning
      • velo_90x90Cycling
      • Wrestling5_90x90Wrestling
      • TeamSport4_90x90Team Sports
      • triathlonTriathlon
      • RacketSport2_90x90Racquet Sports
      • swimming8_90x90Swimming
      • RecoveryPrograms3_90x90Recovery Programs
    • Close
  • Store
      • Store
      • Cart
      • Checkout
    • Close
  • forester_physical_therapy

FOODS THAT FIGHT INFLAMMATION

February 1, 2018

-An Article Posted in Harvard Health and Updated August 2017

Doctors are learning that one of the best ways to quell inflammation lies not in the medicine cabinet, but in the refrigerator.

Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

Foods that fight inflammation

However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.

One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

Choose the right foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

Foods that inflame

Try to avoid or limit these foods as much as possible:

refined carbohydrates, such as white bread and pastries

French fries and other fried foods

soda and other sugar-sweetened beverages

red meat (burgers, steaks) and processed meat (hot dogs, sausage)

margarine, shortening, and lard

Inflammation-promoting foods

Not surprisingly, the same foods that contribute to inflammation are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

“Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver. “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says.

Foods that combat inflammation

Include plenty of these anti-inflammatory foods in your diet:

tomatoes

olive oil

green leafy vegetables, such as spinach, kale, and collards

nuts like almonds and walnuts

fatty fish like salmon, mackerel, tuna, and sardines

fruits such as strawberries, blueberries, cherries, and oranges

Anti-inflammation foods

On the flip side are foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory eating

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” Dr. Hu says.

To learn how you can incorporate Periodization science in your training, contact us for a complimentary consult with a member of our Exercise Physiology staff. 310-582-8212 or email info@phase-iv.net.

Related Posts

  • FOODS THAT FIGHT INFLAMMATION
  • NUTRITION TIPS FOR INFLAMMATION & JOINT PAIN
  • The Best Foods For Your Long Rides

Categories: NUTRITION, PHASE IV PROGRAM

sidebar

Blog Sidebar

Footer

  • General Links
    • Home
    • About
    • Blog
    • Store
    • Contact us
  • Services Column 1
    • Running
    • Cycling
    • Mixed Martial Arts
    • Wrestling
    • Team Sports
    • Triathlon
    • Racket Sports
  • Services Column 2
    • Swimming AT PHASE IV
    • Recovery Programs
    • Health & Fitness
    • Physical Therapy
    • Nutrition & Weight Management
  • Terms of Use
  • Private Policy
  • Contact us
© 2022 Phase IV - All Rights Reserved
Get on the list to receive all the latest fitness and nutrition tips!
Introduce yourself and your program
Your information will *never* be shared or sold to a 3rd party.