What Do Dietitians Do To Fight Inflammation?

 

 

 

When it comes to fighting off chronic diseases, such as heart disease and diabetes, and simply feeling good day after day, reducing inflammation and stress in the body can significantly improve your outcomes. “Inflammation is an immune response by our body that is meant to protect us from intruders (like a virus) and heal us from injury and stress. When inflammation happens in response to something like a cut, it’s a good thing and will help our body heal,” says Kelsey Lorencz, R.D.N.

 

But when inflammation is chronic over a long period, the effects can be damaging. The immune system goes into overdrive and starts attacking healthy tissues as long as the stressor persists.

 

But everyone experiences some type of stress and inflammation—even dietitians. So we asked six dietitians what they do daily to combat it. Here’s what they had to say. While inflammation can look different from person to person, the strategies are pretty much the same for everyone: minimize stressors and add behaviors that have been shown to reduce inflammation. So while there isn’t one single thing that will make chronic inflammation disappear overnight, incorporating a combination of these dietitian-backed inflammation-fighting strategies can help improve your outcome over time.

 

 

“Cherries are a rich source of polyphenols and vitamin C, which have antioxidant and anti-inflammatory properties, with studies suggesting that consuming cherries may reduce the risk of several chronic inflammatory diseases, including arthritis, cardiovascular disease, diabetes and even certain types of cancer,” says Lauren Harris-Pincus, M.S., R.D.N., the author of The Protein-Packed Breakfast Club. “There is also evidence that cherries may improve sleep, cognitive function and recovery from pain after strenuous exercise.” So throw some cherries into your morning yogurt or oatmeal, or drink tart cherry juice after a workout or before bed to get the inflammation-fighting effects of this juicy fruit.

 

 

Meditation can be an incredibly effective way to decrease the amount of cortisol in the body. Lorencz explains: “Cortisol is a stress hormone that is released when we are in ‘fight or flight’ mode. If you are under a lot of stress (who isn’t these days?!), your body can be releasing a lot of cortisol on a daily basis, leading to inflammation.” Meditation can help you switch from “fight or flight” to “rest and digest” mode, which will decrease the stress hormones released and increase the body’s ability to digest food, absorb nutrients and, in turn, better fight off disease, she says. “Headspace is a great app to use if meditation sounds intimidating or difficult,” she recommends. If meditation isn’t for you, another relaxing practice, like reading a book, going for a walk or listening to your favorite music, can also help.

 

 

“Having plenty of good bacteria in your gut creates an environment that allows for maximum digestion, absorption and utilization of all the nutrients you eat in a day,” says Lorencz. Not only will a healthy gut make your body more efficient at utilizing anti-inflammatory nutrients from food, but also eating and drinking plenty of foods containing probiotics (think yogurt, kefir, kombucha and kimchi), as well as foods that help feed that good gut bacteria (like high-fiber whole grains, fruits and vegetables), can have systemic effects elsewhere in the body, says Lorencz. Add some kimchi to your brown rice and veggie bowl at dinner and make a fruit smoothie with kefir for a gut-healthy boost.

 

 

Omega-3 fats help fight inflammation and are found in foods like salmon, mackerel, flaxseed, chia seeds and walnuts. “Increasing these fatty acids in your diet or through supplements should be done in conjunction with reducing the intake of fats that increase inflammation [when eaten in excess],” says Rachel Caine, M.S., R.D., L.D.N., a dietitian for Baze.

 

Opt for plant-based oils, such as olive oil and canola oil, and lean protein, like chicken and beans, in addition to your omega-3 rich foods. Moderate your intake of foods high in saturated fat, like red meat and high-fat dairy (especially if you have diabetes or heart disease), and avoid eating too many fried foods that have been cooked in reheated oil. Reheating oil over and over again, which often happens in fast-food restaurants, can create inflammatory compounds.

 

 

“While red wine may have some health benefits, drinking multiple glasses every night is not recommended,” says Monica Auslander Moreno, M.S., R.D., L.D.N., a nutrition consultant for RSP Nutrition. The recommended limit is one drink per day for women and two drinks per day for men—that’s how much our bodies are able to successfully break down into a nontoxic substance.

 

So think twice before pouring a glass. “I used to just order a glass of wine or a whiskey—I love Japanese whiskey—automatically with a meal. Now I really think hard if I ‘need’ it, and that mindful process has led to me having a max of two or three per week,” she says.

 

 

You don’t need to give up steak, but focus on eating more plant-based proteins, like beans, lentils, tofu and seitan. “Following a diet rich in plant foods will get you well on your way to getting the full complement of micronutrients and antioxidants, which are integral to healthy DNA replication, cell turnover and immunity,” says Caine. Aim to go meatless for a few meals, and fill half of your plate with fruits and vegetables at each meal.

 

 

Give yourself time to power down, since inflammation increases with a sleep deficit. Moreno says, “It’s really hard for me to ‘turn off’ at night with my buzzy thoughts, so I practice a ‘coat check’ approach—I check my nervous or random thoughts and anxieties at my bedroom door. And when they creep in, I banish them to the coat check.”

 

She adds, “I allow myself to run through happy memories or cyclical thoughts—kind of like counting sheep, but for me it’s thinking about nerdy things, like medieval history timelines, which relaxes me.” Find a habit that works for you, whether it’s shutting off your phone and TV an hour before bed, reading or having a cup of herbal tea before turning in for the night.

 

 

Add a pop of color to your plate by including a wide range of colorful foods. “I strive to get a variety of colors of produce in my diet. Chemicals that give plants their color contain antioxidants, which help fight off inflammation,” says Diana Gariglio-Clelland, R.D., C.D.E. “Diets rich in antioxidants have been linked with lower incidence of cancers by fighting off cell damage.” Including berries in oatmeal or adding dark leafy green veggies to dishes is a great way to get more antioxidants in your diet.

 

 

Feel free to use paprika, turmeric, cayenne, ginger, garlic and more! “While we often don’t think of spices as providing much more than flavor, they have been found to be natural sources of antioxidants, which can help blunt some of the damaging effects of inflammation,” says Hailey Crean, M.S., R.D., C.D.E. They won’t cure you overnight, but eating more healthy herbs and spices can help over time.

 

 

“I try to minimize foods associated with inflammation. Again, if you eat a hot dog, you don’t automatically become ‘inflamed,’ but I do try to very rarely consume foods associated with inflammation,” says Moreno. That means fewer hot dogs and other processed meats, fewer charred meats, less alcohol and less added sugar (including candy and soda).

 

from an article in Eating Well April 2021