A Healthy You: Anti-inflammatory foods fight aging
Have you been keeping up with the latest diet craze? The science supporting the anti-inflammatory foods is moving fast.
A growing number of foods have been shown to combat inflammation, which interferes with healthy tissue repair and triggers genetic changes that can lead to cancer, heart problems, diabetes, depression and other diseases.
Although the diet plan for chronic low grade inflammation is unclear at this time, simple changes can help reduce inflammation.
- eat fish oil. Omega-3s in fish suppress the inflammation. Try to eat fatty fish such as salmon, tuna 2-3 times a week or take fish oil supplements.
- choose good fats. Olive oil has great anti-inflammatory properties.
- lose weight. Overweight people usually have high inflammation. As pounds disappear, inflammation subsides
- reduce blood sugars. Foods that spike blood sugars spur inflammation. Avoid foods such as sugar, white bread, and highly processed cereals
- add a variety of spices to your diet. Spices such as garlic, ginger, rosemary and turmeric are great inflammation fighters.
- get lots of Vitamin C. This antioxidant suppresses inflammation.
- watch your protein. High protein diets boost inflammation.
- drink green tea. Drinking green tea is rich in compounds that fight many diseases.
- and of course the foundation of healthy diet is fruits and vegetables. Blueberries and leafy greens are great anti-inflammatory fighters.
A Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.