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Four Anti-Inflammatory Diet Tips

fruit and vegetables on a table that are part of anti-inflammatory diet

The after math of over indulging during the holiday season can leave us feeling a little bit silly and a little more jolly (if you know what I mean).

Eating a higher amount of processed foods including sugar, refined carbohydrates(5), and alcohol can also leave us with low-grade inflammation(1). An anti-inflammatory diet may help reduce overall inflammation and the associated symptoms.

 

Symptoms of low-grade inflammation

man with low-grade inflammation holding head in hands

Chronic low-grade inflammation has been associated with a wide range of conditions, including:

  • Allergy flare-ups
  • Asthma
  • Inflammatory bowel disease
  • Autoimmune diseases
  • Arthritis(2)
  • Heart disease
  • Depression

 

The Anti-Inflammatory Diet

woman holding apple as part of anti-inflammatory diet

The good news is that inflammation levels can be impacted by our an anti-inflammatory diet, so choosing anti-inflammatory foods may help reduce your inflammation levels. Check out four of the top anti-inflammatory foods:

  1. Fiber – a fiber rich-diet helps reduce inflammation (3) as it contains naturally occurring anti-inflammatory phytonutrients. The best sources of fiber include whole grains (the less processed the better), fruit such as bananas and blueberries, and vegetables like okra, eggplant and onions.
  2. Naturally sweet fruit (rather than refined sugars) – Refined sugars are high in glycaemic load (or high GI), which cause high insulin levels to spike then glucose levels to drop dramatically (aka sugar crash!), which can encourage low-grade inflammation (1). Instead, opt for brightly coloured fruits, vegetables and berries, which will not only satisfy your sweet tooth, but also give you an anti-oxidant hit!
  3. Foods rich in omega-3 fatty acids – omega-3 fatty acids have been shown to reduce inflammation (4). Cold-water, oily fish such as salmon, mackerel, trout and sardines are full of omega-3, as well as flax seed, walnuts and beans such as navy, kidney and soy. You can also take a good quality omega-3 supplement.
  4. Herbs and spices – liven up your meals by adding anti-inflammatory herbs and spices such as cinnamon, turmeric, rosemary, ginger, sage and thyme.

 

Natural Allergy Treatment

At Health & Wellness Australia & Auckland (HWA), our Naturopaths use a form of muscle testing (kinesiology) to help pinpoint the substances triggering your child’s allergy symptoms. Following this, we perform a natural allergy treatment called Positive Association Technique (PAT), which aims to reduce their reactions and symptoms.

PAT is a non-invasive holistic therapy, which:

  • draws on acupressure and kinesiology techniques
  • aims to re-train your body
  • may reduce your reactions to food and environmental substances that may be causing or exacerbating your symptoms.

Some cases can be complex, so our Naturopaths may also recommend supplements and herbs, and provide lifestyle advice to help you achieve the best long-term results.

Get in touch

  • Call us on 1300 853 023 / 09 479 5997 (NZ) to chat to our friendly staff
  • Send our PAT Naturopaths a question HERE
  • Request a Free PAT Information E-PACK HERE

 

Please note this blog contains general information only. Always consult your health care professional before making any diet or lifestyle changes.

 

 

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