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Anti-Inflammatory Diet

Inflammation is an essential process for healing and recovering from injuries. However, when the inflammation becomes exacerbated or chronic it can lead to a host of pain and disease. The first line of defense to fight these potential negative outcomes is through diet.

Foods to Avoid:

• Processed foods: Chips, breakfast cereals, cheese, crackers
• Sugar drinks: any ‘added sugar’ beverages, fruit juices
• Refined Carbohydrates: White pasta, white rice, white bread
• Trans fat: “partially hydrogenated’ in the ingredient list
• Alcohol: avoid excess drinking
• Processed meats: hot dogs, bologna, etc
• Processed seed and vegetable oils: Soybean and corn oil, lard, shortening
• Junk Food: Pastries, ice cream, gummy candy etc
• Deep fried foods

Include plenty of these anti-inflammatory foods:
• Dark Leafy Greens: Kale, spinach, Bok Choy, cauliflower etc
• Fruits: Deep coloured berries, cherries, papaya, pineapple
• Fish: Salmon, sardines, anchovies, mackerel
• Lean Proteins: Chicken, Turkey
• Healthy fats: avocado, olives, flax seeds, olive oil
• Green tea, tomatoes, tumeric, ginger, garlic

Other Helpful Hints:
• Fish Oil and Curcumin Supplements
• Exercise can decrease inflammatory markers and the risk of chronic disease
• Researchers have found that a poor night’s sleep increases inflammation