Is it possible to feel young AND old at the same time? I think I’ve reached that point in life where I’m still young and spry (at least I think so), but my joints are aching and I’m wondering if I should start wearing compression socks on a regular basis.
So, what do my tired legs have to do with nutrition? Well, some of our aches, pains and even some chronic conditions can be caused by inflammation. And, to a degree, the foods we eat can influence the inflammation in our bodies.
There are both pro- and anti-inflammatory foods, and we want to feed our bodies foods that help our bodies fight off inflammation. While we can’t cure all our ailments with a diet change, we can choose foods that help our bodies work well and feel good. Stress, a lack of exercise and eating an abundance of pro-inflammatory foods leads to chronic inflammation, which can in turn lead to more serious health issues and disease.
Pro-inflammatory foods, i.e foods that lead to increased inflammation, include fried foods, foods high in sugar and highly processed foods.
Instead, we want to eat as many anti-inflammatory foods as we can. I bet you even already know some of the most popular options: fatty fish, walnuts and berries.
Bingo! Those are probably the foods that come to mind when someone talks about inflammation or the term ‘omega-3.’ But there are lots of other foods out there that help fight inflammation in our bodies. Here are some of them:
Cold-water fish, including salmon, but also herring, mackerel, sardines and anchovies are all high in omega-3 fatty acids. Not a fish person? You can get benefits from taking a supplement with EPA and DHA, which are the long-chain fatty acids found in fish.
Avocadoes are high in monounsaturated fat and fiber, both of which are anti-inflammatory.
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts and kale are high in antioxidants that help decrease inflammation.
Berries are also high in antioxidants and benefit your immune system, and may even slow the progression of some cancers.
Turmeric is a supplement known for its anti-inflammatory benefits. It contains curcumin, which has been shown to decrease inflammation related to diabetes and arthritis.
Green tea is a popular beverage known for its anti-inflammatory properties. Green tea drinkers have a reduced risk of a variety of diseases, including Alzheimer’s, heart disease and cancer.
Another anti-inflammatory beverage is red wine. Yes, you read that right. Resveratrol, which is an antioxidant in red wine, has been shown to lessen joint pain by protecting cartilage and decrease overall inflammation.
Lastly, when eating chocolate, choose a dark chocolate with more than 70% cocoa for the most anti-inflammatory benefits. The flavanols in chocolate can help reduce blood pressure and keep your arteries healthy.
I hope having a few more foods to add to the regular rotation will improve both how you move and how you feel!
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