I recent was interviewed for an audio program on the topic of Anti-Inflammatory Diet. I wanted make setting up your diet to fight inflammation to be simple and more importantly practical. I came up with 4 main components to an anti-inflammatory diet. Here they are:
1. Eat Less Carbs – More and more studies are showing that carbohydrate restriction is a effective way at reducing markers of inflammation.
2. Eat More Anti-Oxidant Rich Foods – Getting more polyphenol and anthocyanins rich foods in your diet isn’t that difficult. Eat more red, purple, and blue fruits and vegetables, have a couple cups of green tea each day, even some red wine or dark chocolate.
3. Increase the Amount of Omega-3 Rich Foods in Your Diet – I’m not just talking about EPA/DHA (from fish oil /salmon). ALA (from flax) has been shown to impact inflammation via a different mechanism so make sure you are getting both kinds of omega-3s.
4. Lose Excess Fat – Extra sagging body fat is an inflammation factory. Dropping the extra pounds is the best way to reduce inflammation (and your blood pressure, risk for heart disease, risk for diabetes, etc) (WSFL 2.0 will get the job done quick).
If you are doing all of these…great. If not, what are you waiting for?
Apply these simple steps so that you can control the pro/anti-inflammatory balance in your body.
Note: If you are interested in hearing the full interview…it isn’t available yet but I’ll let you know when it is.
A huge reduction of inflammation for me personally was the elimination of "yeast extract" of any kind from my diet. It is a flavor enhancer added to almost all processed foods – and it can also be labelled "natural flavoring". When I encounter it I swell up – like Verooka on Willy Wonka! Last time that happened I gained 5 1/2 pounds (I weigh daily). It is very important that you watch what you eat!! I think this common food additive has helped me not be able to loose weight for many years.
I've been eating less and being careful what I eat, eating only whole grains when I have carbs, mostly raw or lightly steamed veggies, and top quality proteins (meat, eggs, and cheese) and have lost 30lbs since April. I still have about 35 to go but it's a great feeling!
Thanks a lot for the tips! I'll give it a shot! I don't like to take pills so I usually just cope with it and hang in there.
Can't wait to hear the audio interview Mike!
Hai Mike
Thanks a lot for your advice for me now i reduce weight 1 kg. because i have been eating less and being careful what i eat.some time fruits,vegetable and wheat food and milk. thanks again.
Hi Mike
What do yuo think about trying to avoid omega6 rich foods for antinflamatory diet and loosing weith. Are they suposed to be the bricks of inflamation?? There are lot of foods claiming to be rich in omega 6, healthy fats!! Should we try to avoid them??
Thanks a lot, Maria
Awesome and effective solutions, Mike. Inflammation is at the crux of so many physiological imbalances these days. The nutrition world is lucky to have you on it's side.
Awesome and effective solutions, Mike. Inflammation is at the crux of so many physiological imbalances these days. The nutrition world is lucky to have you on it's side.
Dropping grains particularly corn, will make huge inroads for reducing systemic inflammation. Grains are a totally unecessary food. If they are not prepared right they can also lead to nutritional deficiencies due to their high levels of phytates
I couldn't agree more with Dr. Walsh more. I have Ulcerative Colitis and the "basic" advice that Mike gave is so dead on. I rarely eat processed carbs. Do I cheat yes but I notice an immediate reaction when I do.
I also drink a lot of natural juices to get antioxidants also to help heal the digestive wall. Essential oils are good for that.
Thanks for posting this Mike. Digestice disease affects a lot of people but a lot of people are embarrassed to talk about their issues.
I couldn't agree more with Dr. Walsh more. I have Ulcerative Colitis and the "basic" advice that Mike gave is so dead on. I rarely eat processed carbs. Do I cheat yes but I notice an immediate reaction when I do.
I also drink a lot of natural juices to get antioxidants also to help heal the digestive wall. Essential oils are good for that.
Thanks for posting this Mike. Digestice disease affects a lot of people but a lot of people are embarrassed to talk about their issues.