Inflammation can be either acute or chronic. Acute inflammation is caused by an injury, infection or exposure to a substance such as a bee sting or dust.
Acute inflammation is our body’s natural reaction and is vital for healing. Chronic inflammation can occur for months and years and is linked to various disease such as diabetes, cardiovascular disease, arthritis, allergies, chronic obstructive pulmonary disease, psoriasis and rheumatoid arthritis. Chronic Inflammation can manifest from hypersensitivity, long term exposure to irritants, autoimmune disorders, autoinflammatory diseases and persistent acute inflammation. Other factors which increase your risk to chronic inflammation include older age, obesity, a diet high in sugar and unhealthy fats, smoking, low sex hormones, stress and sleep problems.
From a nutrition point of view there are many nourishing foods which can help prevent and reduce inflammation.
These include
- Fish- such as salmon, trout, sardines, mackerel & tuna
- Turmeric– curcumin found in turmeric reduces inflammation. Include it with healthy fats and pepper to assist with absorption.
- Legumes- especially black beans, black-eyed peas, chickpeas, lentils, red kidney
- Leafy Greens– spinach, kale and Asian greens
- Nuts and seeds – walnuts, cashews, almonds, pistachios, pine nuts, chia, hemp
Foods to avoid
- Processed meats – sausages and cold cut meats – ham, salami etc.
- Refined sugars – found in soft drinks, cookies, cake, lollies, ice cream, some breakfast cereals
- Trans fats – found in deep fried foods, fast foods, commercially baked goods
- Processed snack foods – such as chips and crackers
- Soybean oil and vegetable oil
- Alcohol in excessive quantities
Try this 3 Lentil Mulligatawny Soup for its anti-inflammatory properties
THIS WEEK’S RECIPE: 3 Lentil Mulligatawny Soup
Written by Alissa Larrescy (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia)
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