What is Inflammation? How does our body accumulate inflammation?

Inflammation is the body’s defense mechanism. When the body undergoes various forms of stress the immune system aids in the repair of our damaged cells. The body needs certain amounts of inflammation for normal function. However, chronic inflammation can lead to the development of diseases such as autoimmune disease, cardiovascular disease, neurological disorders, or cancer. This is why it is important to manage stress, get quality sleep for 8 hours or more, limit alcohol consumption, maintain a healthy weight and include anti-inflammatory foods in your diet daily.

Ways to incorporate anti-inflammatory foods:

There are many anti-inflammatory foods and beverages to add to your daily diet. Let’s visit each food group.

  • Protein – salmon, tuna, mackerel, hummus, chick peas, beans and legumes
  • Vegetables – tomatoes, spinach, kale, collards, broccoli, onions, garlic and mushrooms
  • Fruit – tart cherries*, oranges, blueberries, blackberries, strawberries, raspberries, pomegranate and dates
  • Fats – extra virgin olive oil, avocado, almonds, walnuts, chia seeds and flax seeds
  • Carbohydrates – 100% whole grains
  • Others – bone broth, dark chocolate, unsweetened green tea with locally sourced honey, and organic herbs and spices like turmeric and ginger

Easy anti-inflammatory menu suggestion for the day:

(Note: Before consuming, consult with your doctor or registered dietitian to see that adopting this diet is right for you based off of your past medical history and any medications you are currently taking.)

Breakfast

  • whole grain oatmeal topped with a variety of fresh dark berries, 1 Tbsp of chia seeds, drizzled with organic local honey  plus 2 hard-boiled eggs with a sprinkle of sea salt
  • 8-16 oz. of water or green tea

Lunch

  • Mediterranean salad (green lettuce, baked chicken, English cucumber, red onion, avocado, chickpeas, kalamata olives, Roma tomatoes, chopped walnuts, feta cheese with an extra virgin olive oil and red wine vinegar glaze)
  • 8-16 oz. of water or green tea

Dinner

  • Grilled salmon with lemon garlic glaze, wild rice, and asparagus
  • 8-16 oz. of water

After Dinner Snack

  • 1-2 oz. of organic 70% cacao dark chocolate with 8oz. of tart cherry juice

*Tart cherry juice contains many antioxidant and anti-inflammatory properties. It is also a wonderful source of magnesium to support a quality sleep cycle!

(An informative health and wellness article from the Chamber’s Live Better St. Tammany Committee member Mary Bird Perkins Cancer Center.)