5 Eating Habits that Reduce Inflammation

In an ideal situation, inflammation is a temporary response. However, in some situations chronic inflammation can occur, and this can contribute to health issues. 

Chronic inflammation is a factor in various health issues, including diabetes, heart disease, and autoimmune disorders. Diet has an influence on inflammation, and the medical team at Monarque Health & Wellness Center provide top-tier family and functional medicine care, including nutrition and disease prevention. 

If you have an inflammatory condition, such as arthritis, adopting an anti-inflammatory diet can help manage your symptoms. At your consultation, our team creates an individualized nutrition plan to lower inflammation and boost your wellness. 

There are also some simple habits you can adopt that steer you toward low-inflammation foods.

1. Incorporate anti-inflammatory foods

Incorporating foods rich in anti-inflammatory properties into your diet is crucial. These foods help curb inflammatory responses in the body. Here are some top picks:

These foods are loaded with antioxidants that help reduce inflammation.

2. Opt for whole grains

Whole grains contain more fiber, which has been shown to reduce levels of C-reactive protein (CRP) in the blood, a marker of inflammation. Replace refined carbohydrates with whole grains such as:

These grains keep your digestion regular and your body less inflamed.

3. Cut down on processed foods and sugars

Processed foods and added sugars can spike your blood sugar and lead to inflammatory responses. Reducing your intake of sugary beverages, refined carbs, and fried foods is beneficial. Focus on balanced meals with natural ingredients. 

4. Include healthy fats

Not all fats are equal. While there’s no need to avoid all fats, healthy fats, such as those found in avocados, nuts, seeds, and olive oil, can lessen inflammation. These fats contain antioxidants and are vital in building a healthy and balanced diet. 

Make a shift from using butter or margarine to cooking with olive oil, which is better for managing inflammation.

5. Stay hydrated

Water is essential for maintaining the health of every cell in your body. Staying hydrated helps your body flush out toxins and reduce inflammation. Aim for at least eight glasses of water a day, more if you’re active or outside in hot weather. 

You can also incorporate other fluids like herbal teas, which offer additional anti-inflammatory benefits.

Adopting these eating habits can go a long way toward reining in inflammation and boosting your overall health. Consult our healthcare professionals here at Monarque Health & Wellness Center to tailor these suggestions to your specific health needs.

Contact us at our Ashland, Oregon, office to request a consultation with one of our providers. Making small changes in your diet can lead to lasting health benefits!

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