How to Follow an Anti-inflammatory Diet
It’s okay to reach out for the occasional bag of cookies and processed chips from time to time. However, if it becomes a habit, it can really put a damper on your health goals. For instance, it could lead to chronic fatigue, insulin resistance, diabetes, and cardiovascular issues. Ultimately, these foods can also lead to inflammation in the body, worsen joint pain, and deplete energy levels.
As chiropractors, we always encourage our patients to try to follow an anti-inflammatory diet to help heal and address common health issues. You can take several steps to reduce inflammation in your body—ranging from daily food choices to incorporating anti-inflammatory spices such as turmeric and ginger.
Anti-Inflammatory Foods to Consider
Some examples of common anti-inflammatory foods and spices include legumes, fruits, proteins, turmeric, and lots of green-powered foods. We’ll break down the most common types of foods that aid in reducing inflammation:
In general, turmeric is a powerful spice that is rich in antioxidants, has anti-inflammatory benefits, and can help boost your immune system. Additionally, it is especially helpful for individuals who suffer from arthritis because the main ingredient—curcumin—blocks inflammation and helps aid in reducing joint pain.
Something we tend to overlook is drinking more water. Staying hydrated and making sure you take regular water breaks is an important part of tackling inflammation as well. Drinking more water on a daily basis not only eliminates certain toxins in the body but can also help strengthen your joints.
Green vegetables are not only nutrient-dense but they’re filled with vitamins, antioxidants, and anti-inflammatory properties. Aim to add more dark, leafy greens to your lunch and dinner plate. This includes foods like bok choy, spinach, kale, and broccoli.
Below, you’ll find a list of additional anti-inflammatory foods that help target chronic fatigue, inflammation, and help treat digestive and other chronic issues.
- Chia and hemp seeds
- Nuts and seeds
- Whole grains and beans
Which types of foods have you incorporated into your diet? And, have you noticed an improvement in mood, energy levels, or less chronic and joint pain?
A1C Levels and Tracking Dairy and Sugar Intake
According to Medline Plus, an A1C is a blood test for prediabetes and type 2 diabetes. It’s important to check in on your A1C levels to figure out whether you’re borderline prediabetic or have diabetes. In general, you should aim for an A1C level that’s below 5.7% Usually, anything above that percentage indicates that you have prediabetes or diabetes. This would indicate the need to make lifestyle and health changes to lower your A1C. This includes proper diet and exercise and avoiding processed foods and sugar. Additionally, dairy can be another culprit for inflammation in the body, especially when there is added sugar. When possible, consider switching to plant-based milk that contains no excess sugar such as hemp, almond, flax seed, or oat milk.
We hope these tips have helped you start thinking about ways you can reduce inflammation in the body and learn the tools needed to balance your blood sugar and fight inflammation.
If you have chronic pain, fatigue, or need help with other issues, Flintridge Family Chiropractic is always just a phone call away. We can help you lead a healthier life by coaching you and pinpointing inflammation in the body. Contact us today at 818-952-0172 for more information.